Mass and Chisel: Ego's New Journal [Forum Archive]

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Mass and Chisel: Ego's New Journal

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Posted by: Egoatdoor

This is my new Journal. I finished a six month Journal a couple of weeks ago in which I spent three months concluding a long term building phase and then three months cutting down to near contest condition. Here is that thread: http://www.ironmagazineforums.com/sh...ad.php?t=38213

I had pictures taken the day before Easter but couldn't post them here for technical reasons. I will admit I am a techno phobe and if I was a bit more computer savvy, I might be able to figure out a way to resize or edit the pictures so they would fit, but its not to be so the pictures are instead on my Webshots page at http://community.webshots.com/user/racingbill, so go ahead and take a look there.

Though I had gained visible size, especially in the upper body, over the last year, I was not happy that there had been overall improvement in my condition over last year. The "pieces" did not really seem to be put together in a pleasing way aesthetically. I had strong points, but also some glaring weaknesses, especially from the side views.

I took some on the comments from readers here and my own observations to a meeting with my trainer two weeks ago during my vacation in Florida. We had a long long talk and agreed on what improvements had to be made long term. We also agreed ( and it took some convincing for me to "buy in") to let her "take over" my entire training program for the next year. I have been working with her for short terms the last four years, but most of my training programs where ones I put together. I feel now that I have maxxed out on how how far I can progress based on my own knowledge and even though it appears there are going to be major changes plus some things I already see in the first program that I am already skeptical about in my own mind, I am going to let someone else take total control of the steering wheel. She says she can improve my overall package significantly by this time next year ( the pictures will tell the story, yes or no) and if it doesn't work, we agree that I can "fire" her and seek other avenues. She is a former national competitor who has demonstrated that she "knows her stuff" and has trained other people for competition with success, so I am confident that she is not blowing smoke up my ear. Diet and cardio will still be my domain until the last twelve weeks, at which point she will take control of those aspects also.

I am working on an arrangement with a local trainer for pictures and measurement, including bodyfat, to be taken periodically so my trainer can see my progress ( or lack thereof, but I hope not) and use this is setting up the next program. I hope to have this finalized in a few days.

So, what are my long term ( one year) goals? 1. Add 3-5 pounds of pure muscle overall. 2. Come in with a harder physique, eliminating in particular the softness in my lower back and oblique areas. 3. Present a better "x" frame physique, in other words, a more clearly defined look where one can see the wide upper body, slimmer waist and more visible thigh and leg sweep from a visual perspective. Right now, its a bit too "blocky" in part because I have a genetically wide waist. 4. Bring up substantially clearly defined weaknesses in the calves, rear delts, biceps and in the hamstring/quad separation. 5. Improve on leg definition, especially in quad separation.

A lotta work ahead...

I want to build more mass, but then chisel my physique, so that's why I named this Journal "Mass and Chisel".

I got my first 8 week program last week. I had alot of questions, which we've discussed and ironed out. The intent of this program is to build more mass in the back, rear delts, calves and biceps, widen the shoulders and work on those hamstring and quad separations. It is very different from what I am used to. First, I have always cycled my rep ranges and rest periods, for instance doing say 12 reps with 90 second rests for a week or two, then say 8-10 reps with longer rests and then maybe 15 the next week or two but with short rest periods, keeping the same rep range for every exercise. This program varies the rep ranges and rest periods WITHIN EACH BODYPART. For instance, the back workout consists of three exercises pyramidded down from 15 to 8 reps, one exercise of 3 sets of 10-12 reps and one exercise of 3 sets of 12-15 reps with much shorter rest periods. The intent is to work different muscle fibers while also building mass at the beginning by lifting heavy weights with low reps the last two sets. Each working set of each exercise is to go to failure. Second, there is much more volume than I am used to for bodyparts like the biceps, triceps, delts and hamstrings. I have gone from a three day weekly split to four to allow for the greater volume. The workouts are much shorter in overall time than I have done in the past, but with every set of every workout going to failure, it will probably be much more intense overall as time goes along. Frankly, I am not sure if I can work at full intensity for 8 weeks straight without burning out, but I will see..... Third, the routine has some exercises I have never done before or done very rarely because I did not feel they did anything for me physique wise.

Here is program #1 in a nutshell:

- Four weight workouts a week. Starting next week, the weekly cycle will be something like this: 1) Tuesday Chest and shoulders 2) Weds or Thurs Back and hamstrings 3) Saturday Triceps and biceps (though I am free to switch the order on occasion if I wish), then abs 4) Sunday Quads and calves. Cardio will be one morning a week, either on Monday,Tuesday or Friday. A second calf workout is also supposed to be with cardio, but I found this week that this will not work. I cannot do 35-45 minutes of cardio and a calf workout and still get to work at anywhere near the time I am supposed to be there. So I will work a second calf workout in somewhere each week, whether is be a morning or another night by itself or possibly done during workouts 2 or 3.
- Chest: Smith Incline Presses, Flat DB Bench Press, Decline Flyes, either Pec Dec or Cable Crossovers
-Shoulders: Smith Machine Military Press, single arm Lateral Raises, Wide Grip Upright Rows, Bent Laterals on an Incline Bench, Barbell Shrugs behind the back.
-Back: Wide Grip Pulldowns, T Bar Rows(wide), DB One Arm Rows, Close Grip Pulldowns, Deadlifts
-Hamstrings: Lying Leg Curls, Standing Single Leg Curls, DB Stiff Deadlifts
-Triceps: Close Grip Bench Press, DB Overhead Extension, Overhead Rope Extensions, Pushdowns(wide grip)
-Biceps: Straight Bar Curls, Standing DB Curls, Reverse Curls w/ EZ Curl Bar, Concentration Curls
-Quads: Leg Extensions, Front Squats, Hack Squats, Walking Barbell Lunges
-Calves: Seated Leg Curls, Weighted Calf Raises on Hack Squat( substitute for Donkey Calf Raises because my gyum does not have this machine), Standing Calf Raises, One burn out set for one minute of one legged calf raises on a step.

I finished the first cycle of workouts tonight. I started last Thursday and spent this week getting used to the routine, learning the new movements such as the behind the back shrugs, and getting the weights right so that I will be training close to or at failure on my working sets starting with the next cycle.

I will be working out each day Thursday through Sunday to complete the second cycle and then start the Tuesday/ Wed or Thurs./Sat/Sunday 4 day split next week. I will post my workouts in the Journal starting with Thursday.

I weighed 182 1/4 tonight pre workout. I was 183 on picture day March 26th and 180 when I got back from vacation on Monday April 11th. I am not going to be eating ungodly amounts of food for right now. I am aiming to be around my maintenance range of 3900/4000 a day, but I think I can get up to 185 in a month and then sustain that for at least the first part of the summer as I do want to look good ( not fat) for the beach season. I am going to experiment with a slightly different ratio for awhile. I have been on about a 25% protein/55% carbs and 20% fat off season ratio the last two years. I want to reduce my meal sizes a bit ( to keep that waist down), clean up my carbs a bit and reduce the proportion of carbs slightly, so I am going to shoot for a 30/50/20 split.

Well, its late, time for bed. I'll post my supplements, some of which will be changing, in my next post.

Posted by: Emma-Leigh

Looks good Ego! I'll certainly be following along!

Posted by: Journey

Hey! I can't what to see what happens!! I hope you like the program! Just think positive thoughts!

Do you like those "new to you" exercises? Oh yes..and I love the journal title!

Posted by: b_reed23

hi ego! AWSOME journal title! The workout sounds great...does it take you a lot of time in the gym? What kinds of cardio do you plan on doing? Just curious! good luck! BILLIE

Posted by: ccr_bballer33

Ego, sounds like a strong program you got going for yourself, I will definitely be paying attention to your journal in the future. Cant wait to see your pics of progress..

Posted by: Egoatdoor

Thursday's workout: Here is the Chest and shoulder routine, all sets use 90 second rests except where indicated:
Chest:
Smith Machine Incline Presses 4 sets of 15,12,10,8 reps
DB Bench Presses 15,12,10 reps
Decline DB Flyes 15,12,10
Alternate week to week between Pec Dec and Cable Crosses, 3 sets of 15-20 with 60 second rests

Shoulders:
Smith Military Press 4 sets of 15,12,10,8
Single Arm Lateral Raises ( holding onto a pole with the other hand for support) 3 sets of 12-15
Wide Grip Upright Rows 3 sets of 12-15
Rear delt laterals lying face down on an incline bench 3 sets of 12-15
Barbell Shrugs behind the back 12,10,10

All sets are conceptually to failure, though in reality I do leave a little "in the bank" ( not going to exhaustive failure) on the first working set of most exercises. The intent is to increase the amount of weight or number of reps on every exercise each workout whenever possible.

Tonight, I made many gains over last week, although some of it may have due to getting acclimated to the routine, plus I have been eating more the last week and am past the somewhat depleted stage I was still in last week after just getting back from vacation. The + or - signs mean I added or subtracted weight or reps compared to last week.

Chest:
Smith Machine Incline Presses 55x15 80(+5)x13 125x11(+1) 130x8(+1)
DB Bench Presses 35x15 60x11(-1) 60(-5)x9
Decline DB Flyes 20x15 35(+5)x14 45x11(+1)
Cable Crosses 30x20 50x18 60x10

too much weight the last set. Pecs were fried.

Shoulders:
Smith Military Press 45x15 65(+5)x15 80(+5)x12 85(+5)x10
Single Arm Lateral Raises 5x15 12x15 15x15
Wide Grip Upright Rows 45x12 55(+5)x16 65(+10)x13
Rear delt laterals lying face down on an incline bench 15x15 20x13 25x11
Barbell Shrugs behind the back 45x10 55x13 75(+10)x13

Back and hamstrings on Friday night.

Posted by: Egoatdoor

Here is my current supplement list:

Centrum Multi vitamin
400 iu Vitamin E
300 mg Calcium with Vitamin D
500 mg Vitamin C
4000 mg Fish Oil tablets
1000 mg GNC Amino 1000s
10 g daily, Glutamine (powder)
2 tablets, Xenadrine NRG thermogenic ( pre workout and pre cardio only in off season)
5-7 g creatine mixed with dextrose in juice, post workout only
3 Twin Lab ZMA ( before bed each night)
10 Muscle Tech Pump Tech (nitric oxide booster)daily. I started taking this about two weeks ago and will decide in another two weeks whether I think the product is worth continuing.

My trainer recommended that I add Tribulus Terrestris as a testosterone enhancer and an Arachidonic acid product to increase my intake of essential fatty acids. I have ordered both products by mail order and should start taking them this weekend. The Arachidonic product will be Molecular Nutrition's X Factor and I will take 1 200 mg capsule daily. Tribulus intake will be 1500 mg daily.

Posted by: Egoatdoor

Quote:

Originally Posted by Emma-Leigh

Looks good Ego! I'll certainly be following along!

Thanks Emma. Chime in any time with your thoughts.

Posted by: Egoatdoor

Quote:

Originally Posted by Journey

Hey! I can't what to see what happens!! I hope you like the program! Just think positive thoughts!

Do you like those "new to you" exercises? Oh yes..and I love the journal title!

Hey, Kim, Hi!

Me not likey too much so far the barbell shrugs behind the back ( feels arkward and I am still not sure if I am doing them right) and I have to get over my own prejudice against concentration curls, which never did anything for me in the past. I can't remember the last time I did them. Cable overhead curls seemed to burn my biceps ( and build the "peak") much better. The walking lunges kicked my butt on Tuesday and my hamstrings and glutes are still screaming two days later.

Actually, I did start to form the idea for my Journal title after reading your suggestion.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

The workout sounds great...does it take you a lot of time in the gym?

The workouts, especially leg day, take less time than before. Its split four ways instead of 3. Tonight was 2 hours 15 minutes, which included 25 minutes of warmups and a cool down, a short break after chest and a couple of bathroom runs ( drank alot of water!).

Quote:

What kinds of cardio do you plan on doing? Just curious! good luck! BILLIE

My cardio varies from week to week, depending somewhat on how I feel, how much time I have, how I look in the mirror and whether I am doing one session or two that week. If its two, the second is usually shorter and a bit less intense. For now, I think I'll be sticking to one cardio session a week as I am really lean right now. It almost always includes walking on a treadmill, usually doing intervals. Then I may do step ups on a platform with dumbbells, brisk walks up and down the incline ramp in the gym with weights in my hand or interval sprints on the basketball court. There is a Gauntlet stair climber in the gym which I tried once and may do on occasion in the future.

Posted by: Egoatdoor

Quote:

Originally Posted by ccr_bballer33

Ego, sounds like a strong program you got going for yourself, I will definitely be paying attention to your journal in the future. Cant wait to see your pics of progress..

Thanks ccr.

Posted by: Journey

You don't like concentration curls!!!! I love those!!!

Oh yes..and those walking lunges.. FABULOUS! lol I'm about to feel the burn from those bad boys in a bit!

I've never tried the cable overhead curls..i might have to give those a whirl!

Keep up the great work!

Posted by: b_reed23

whenever I try to do behind the back shrugs, my shoulders pop...also when I do side lateral raises, they hurt a lot when they pop too....not sure if I should stop or go lighter on the weights....but at any rate...I feel your pain!!

I wish I had 2 hrs to spend in the gym right now...you must be having a blast now that your starting to get your routine down pat!!

I can't wait to see some new pics Ego...good luck with everything!!

BILLIE

Posted by: Egoatdoor

Tonight was back and hamstrings. The routine looks like this:

Back:
Wide grip Pulldowns 4 sets of 15,12,10 and 8 reps
T Bar Rows w/ wide grip, same sequence
One Arm DB Rows 3 sets of 10-12 reps
Close Grip Pulldowns 3 sets of 12-15 reps w/ 60 second rests
Deadlifts 3 sets of 12,10 and 8. Can be alternated week to week with weighted hyperextensions

Hamstrings: ( have already gotten some work with the deadlifts)
Lying Leg Curls 15,12,10,8
Standing single leg curls 3 sets of 12-15 with no rest periods
DB Stiff Deadlifts ( my favorites

) 12,10,8

Tonight:
Back:
Wide grip Pulldowns 50x15 100x12 110x11 110x9(+1)
T Bar Rows 40x12 50x12(+2) 65(+5)x11
One Arm DB Rows 40x12 55x10 60x12(+2)
Close Grip Pulldowns 70x15 90x15 100(+5)x14!! ( rests were longer than 60 seconds because I had to work in with two people)
Deadlifts 155x12 195x11(+1) 215x9(+1)

Hamstrings:
Lying Leg Curls 35x15 55x13 75(+5)x12 95(+5)x7 1/2( couldn't get the last rep all the way up)
Standing single leg curls 10x15 20x17 30(+5)x15
DB Stiff Deadlifts 35x12 60(+5)x12 80(+5) x8

Added 5 pounds on most exercises over last week. My hamstrings, which were tight yesterday, finally did recover and felt fine. It was close to death though doing deadlifts on a Friday night after working all week and having worked out chest and shoulders the night before. I was on the floor after the last set.

I don't think I can hit the 30/50/20 ratio on workout days. Eating carbs pre and post workout with no protein in the pre workout meal is throwing this out of kilter, so I'll stick to the 30/50/20 on off days only. On workout days, its coming out at about 25/60/15.

Going to sleep in tomorrow, get two meals in and work arms a little later in the day than usual on a Saturday. I'm too tired right now and need some additional recovery time.

Posted by: Egoatdoor

Saturday's workout: Arms and Abs. The routine:

Triceps:
Close Grip Bench Press 4 sets of 15,12,10,8 reps
Overhead Dumbbell Extensions( two hands) 3 sets of 12-15 reps
Overhead Rope Extensions, same sequence
Wide Grip Tricep Pushdowns 15,12,10

Biceps:
Barbell Curls 15,12,10,8
Standing DB Curls 3 sets of 12-15
EZ Bar Reverse Curls, same sequence
Concentration Curls 3 sets of 15-20

Abs:
Hanging Oblique ( kicking to the side) Leg Raises
Crunches on Fit Ball
Oblique Crunches on Fit Ball
3 sets of each to failure.

Saturday:

Triceps:
Close Grip Bench Press 65x15 85x12 115x11(+1) 140x 10 1/2 (+ 1 1/2) spotter had to pull it up past the sticking point on the last rep
Overhead Dumbbell Extensions 25x15 40x14(-1) 45x14(+2)
Overhead Rope Extensions 20x15 40x15 70(+20)x15
Wide Grip Tricep Pushdowns 70x15 120x13(+1) 140(+10)x18

Biceps:
Barbell Curls 45x15 60x12 70x11 85(+5)x6
Standing DB Curls 20x15 25x13(+1) 25x13(+1)
EZ Bar Reverse Curls 40x15 50(+5)x13 55(+5)x12
Concentration Curls 8x20 10x15 10x13, then Abs.

The biceps workout was better than I expected considering I had finished working back only 18 hours ago.

I got over a couple of things today. First, I have not worked triceps before biceps in years. In the past, sore triceps seemed to affect my bicep workouts, so I haven't done this. Today was OK, no problem. Plus, I hate Fit Balls. Whenever I have tried to use them before, I spent more energy trying not to fall on my a** than I did doing the exercise. Plus, when my trainer was trying to show me two weeks ago how to do the crunches, I did FALL ON MY A**, TWICE!!! I sucked it up today. With the help of some tips in an instructional article from Muscular Development on how to do ball crunches plus being able to "hide" in the corner of the aerobics room so I wouldn't embarass myself in front of everybody if I did fall on my a**, I was able to get the knack for it after a couple of tries. I have to sit really low on the ball to keep it steady and still.

Sunday is Quads and calves.

Posted by: Journey

Hey! yeah, that ball can be a challenge! Can you train your abs at home? In the privacy of your own space?? I work my abs better alone! lol When I do take the ball to the gym, (for the people i'm working with) I "hide" them too.. so they feel more comfy! It's hard to get that good ab workout when your worried with how dumb you look! lol Glad you got over a few things

Workouts looking great!

Posted by: Egoatdoor

Quote:

Originally Posted by Journey

Hey! yeah, that ball can be a challenge! Can you train your abs at home? In the privacy of your own space??

I could never get motivated to work at home. I tried it years ago, even bought some dumbbells to do arm work, but I just like the atmosphere of a gym better. My abs also train better when my stomach is empty, so that's why its best for me to do them after a weight workout as its been 2-3 hours since I've eaten.

Quote:

I work my abs better alone! lol When I do take the ball to the gym, (for the people i'm working with) I "hide" them too.. so they feel more comfy! It's hard to get that good ab workout when your worried with how dumb you look!

I was actually using one of the balls that belongs to the gym. I don't have my own. It was actually me who was "hiding", away in the corner behind the punching bags so people couldn't see dear old me struggling trying to stay on that ball....

Another funny or odd thing...I wanted to try that last week on a weeknight, but at peak hours during the week, the balls were being hogged!

and the ladies didn't look like they wanted to share...The women LOVE those things, the little buggers...LOL. So I moved the ab workout to the weekends as there are not near as many people in the gym on a weekend morning.

Quote:

Glad you got over a few things

Workouts looking great!

Thanks. I guess I do need to have more of an open mind sometimes....

Posted by: Egoatdoor

Sunday's workout: Quads and calves.

The routine:

Quads:
Leg Extensions 4 sets of 15,12,10 and 8 reps
Front Squats 3 sets of 12-15 ( I use the Smith Machine because I have trouble balancing the free weight bar after a few reps)
Hack Squats same sequence
Walking Barbell Lunges 3 sets of 15 reps on each leg

Calves:
Seated Calf Raises 3 sets of 20,15 and 12 reps
Weighted Calf Raises on Hack Squat(substitute for Donkey Calf Raises because my gym does not have a donkey calf raise machine and I learned awhile ago you do not DARE ask anyone to sit on your back for donkey calf raises anymore

) 3 sets of 20 reps, one set straight on, one set with toes pointed in and one set with toes pointed out.
Standing Calf Raises ( I use the Smith Machine) 3 sets of 15-20 reps
Burn Out Set of one leg calf raises on a ledge for up to one minute

Sunday:

Quads:
Leg Extensions 50x15 65x12 80x10 110x10
Front Squats 65x15 85(+20)x14 95(+10)x8

Hack Squats 120x13 160(+10)x14 180x16(+2)
Walking Barbell Lunges 20x18(each leg) 30(+10)x19 40(+10)x16 I am using an EZ Curl Bar for now. After the last set, my upper hamstrings and glutes were totally shot.

Calves:
Seated Calf Raises 25x21 40x18(+2) 50x12
Weighted Calf Raises on Hack Squat 30x17 35(toes in)x19 45(toes out)x18
Smith Machine Calf Raises 45x20 50x17 55x16
One Legged Calf Raises, left leg 17 reps in 35 seconds, right leg 14 reps in 25 seconds. Its going to take awhile to work up to one minute.

It feels odd not working hamstrings with quads. The workout is much shorter than before, but the quad workout particularly is exhausting. The leg extensions pre exhaust the quads for the front squats and hacks, then the walking lunges become pure torture.

I did add reps and weight though.

I finished four straight days of training, now I can settle into the Tuesday/Thursday/Saturday/Sunday routine this week. Cardio will be Tuesday morning and I think I will do my second calf workout on Thursday morning.

Nutrition wise, as I said, I can't make the 30/50/20 split on workout days, so I am tracking separately my on and off days. This week on my off days, my ratios were really close to what I wanted: 28%/52%/20%. On days, it was 22/60/18. Average calorie count was 3943. I am not targeting any particular number of calories right now. I'll do what I have to to gain those 3 pounds I want in the next few weeks.

My protein last week was alot of tuna, turkey breast, eye o round roast and two new treats I got at BJs: corn beef brisket and cajun catfish. My cheat was pizza. I got a pizza from last Dominos last weekend, my first since before Thanksgiving.

Posted by: b_reed23

HEY EGO!!!!!! Nice arm workout!!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

HEY EGO!!!!!! Nice arm workout!!

Thanks Billie. That's great coming from the Queen of Triceps..

Posted by: Egoatdoor

Tuesday I did cardio first thing in the morning and then chest and shoulders in the evening.

Cardio was 40 minutes of moderate intensity walking. I didn't go past setting 4 on the incline because my haven't recovered from Sunday glutes and hams said "no mas, no mas".

The weight workout was excellent. Added reps on all of my chest movements and will be adding weight next time. I blew through my numbers last week on wide grip upright rows and added serious poundages on the barbell shrugs behind the back, which I seem to getting the knack for now after a couple of times.

My Central Nervous System was really taxed last night. I am still wondering if I can keep up this full intensity stuff for 8 straight weeks. I had to extend some rest periods and took a couple of breaks after some exercises due to exhaustion. Now this could be my body still getting adapted to this, plus I did get up at 4:30 in the morning for cardio, worked all day and then went back to the gym. I'll see how I feel the next couple of workouts. A couple of possible solutions could be adding another potato to my pre workout carb up meal and maybe eating some apple slices to keep my blood sugar up during the workout. I was eating apples during my workouts at the end of my last cutting period in March to keep my energy level up after many weeks gradually lowering my carb intake.

I weighed 185 3/4 pre workout, which is 3 1/2 pounds over last Tuesday. What the?????

My appetite has been increasing, but my calorie counts are not very high. In the 3900 area. Then, it could be shock of the new workouts?? Or my body is in a prime anabolic state now coming off the cutting period??? I have seen some articles talking about this theory.

I have finalized an arrangement with the head PT at my gym for pictures, measurements and bodyfat test. We'll do them once a month starting in mid May. I'll post the pictures at Webshots and the measurements in the Journal.

Thursday morning is calves, then back and hamstrings at night.

Posted by: Egoatdoor

Worked calves and abs Thursday morning 5:30 AM, one hour total and then back and hamstrings this evening. Didn't see any increases on calves except on seated calf raises. The night workout ROCKED!

No problems with energy level or CNS burnout. Increased weights or reps on everything but deadlifts, which I tied at 215 x 9 reps on the last set with last week. Added ten pounds to T Bar Rows and standing leg curls. On DB Stiff Deads, last week I did 35x12, 60x12 and 80x8. Tonight, 35x13, 65x12 and 80x10!

Saturday is arms and abs.

My training may be derailed for awhile in the near future. I had inklings that this was coming and I learned today that it is very likely I am being sent down to Texas to help out another office for potentially several weeks, starting as early as May 11th( less than two weeks from now). I will have the option to fly back home for weekends, but I cannot see being able to workout 4 days a week living out of a suitcase, plus having a heavy workload and of course the diet part is going to be challenging. All of this is not yet fully confirmed. I should know if not on Friday, then sometime next week if it is a go. So we'll see....

Posted by: Emma-Leigh

Quote:

Originally Posted by Egoatdoor

My training may be derailed for awhile in the near future. I had inklings that this was coming and I learned today that it is very likely I am being sent down to Texas to help out another office for potentially several weeks, starting as early as May 11th( less than two weeks from now). I will have the option to fly back home for weekends, but I cannot see being able to workout 4 days a week living out of a suitcase, plus having a heavy workload and of course the diet part is going to be challenging. All of this is not yet fully confirmed. I should know if not on Friday, then sometime next week if it is a go. So we'll see....

So what are you going to do? Will you just have to put training on hold? Can you train down there?

Posted by: Journey

Hey Ego! I've been keeping up with your journal! Just not much time to post! I hope everything works out for you!!

Posted by: Egoatdoor

Quote:

Originally Posted by Emma-Leigh

So what are you going to do? Will you just have to put training on hold? Can you train down there?

I'll train when I can, but I guess it won't be more than 2, maybe 3 days a week. Its a small city, but there appears to be a World Gym there, according to the company website, so that is good.

Diet could be a real problem if I have to be eating out all of the time, plus I may be working a lot more hours and of course spending too much time in airports and on planes, so I may concentrate on doing more cardio ( hopefully the hotel has a treadmill and if not, I'll walk outdoors before breakfast) to keep the fat down and just do basic maintenance type weight training until I come back home for good.

I'll have a much better idea after the first week what I will or will not be able to do.

Posted by: Egoatdoor

Worked arms and abs this morning. Boy, I never knew arm workouts could be so exhausting!

Did bis first and added two or three reps on the last set of barbell curls, dumbbell curls and reverse curls. Biceps were fried when I got to concentration curls and I barely equaled last week's rep counts. On tris, added 5 pounds to close grip bench and 20 pounds on rope extensions. I felt better on the Fitballs and added reps on my ab exercises too.

Quads and calves on Sunday.

Posted by: Pylon

Quote:

Originally Posted by Egoatdoor

I feel your pain, brother. I spend a bit of time on the road for work as well, though I bounce around from town to town. I usually have to hunt down a gym if I want to lift at all. As far as eating, I take shakes with me and fill in with a lot of salads, chicken and steak. Soups too. Not great, but better than what most of my co-workers choke down.

By the way, if you haven't tried them already, the Instone shakes are great for travel. They are great with just water, and the pre-measured amounts make life much easier. Just a thought.

Posted by: Egoatdoor

Quote:

Originally Posted by Pylon

As far as eating, I take shakes with me and fill in with a lot of salads, chicken and steak. Soups too. Not great, but better than what most of my co-workers choke down.

Yeah, I hope I can do the same thing. What I am afraid of is it is a rural area and is not far from Cajun country, so the number of places to eat may be limited and cajun stuff is pretty greasy and fatty if I understand right.

Posted by: Egoatdoor

Worked quads, calves and abs today. I'm adding weight on my sets and still blowing way past the desired reps ranges. My strength is going up much faster than I expected. Added 15 pounds on leg extensions and 10 on both the hack squats and walking lunges. Even added reps on calves after only two days rest.

Week 3 of 8 is done and will be adding weights on many exercises next week on all my workouts. Before, I would have been afraid of burnout, but my trainer is forcing me to break through those old barriers and self imposed limits.

Cardio on Tuesday morning and then chest and shoulders at night.

I've been on Pump Tech for four weeks and the Tribulus and X Factor for one week. Am definitely bigger over the last ten days, my forearms looked like ripped bungy cords and my quads have separation I've never seen in off season condition before. But, my face is breaking out. Three pimples in the last few days and then another one popped up on one of my hamstrings today. I'm wondering if this is a side affect of either the Tribulus, arachidonic acid or both???

Posted by: Pylon

Quote:

Originally Posted by Egoatdoor

You should be OK, as long as you like seafood. Sure, they love to fry anything that isn't moving (and some things that are) but if you dig blackened fish and shrimp type foods, you'll be OK.

Posted by: b_reed23

hey ego...w/o look as if they are doing good...looks like your getting your moneys worth on this new trainer!!

What do you do for a living that you travel? sounds like fun!

BILLIE

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

What do you do for a living that you travel? sounds like fun!

I work for a large bank doing small business commercial loan underwriting and servicing. We merged with another bank down south and several people left in that part of Texas. The ones left are overwhelmed with the loan volume and may be having trouble adapting to our systems, so they want some of us to go down and help out for a bit.

This is actually the first time I've ever traveled so far for work that I had to fly. Years ago when I was younger, I may not have minded a job where I traveled and lived out of a suitcase, but not now. I don't live to work anymore. This is OK because its short term. I can deal with flying out on Monday, working who knows how many hours for three days, flying back on Friday, catching up on home stuff during the weekend and then back on the plane on Monday

for a few weeks.

It could be interesting evaluating businesses for credit in a totally different market. That part of eastern Texas is a heavy oil refining region and we don't have that kind of stuff up here!

Posted by: Egoatdoor

I had my massage tonight. My left trapezius, my neck and left calf muscles were tied up in knots. Was it those walking lunges and one legged calf raises???

OWWWWW!!! I was hurting when my therapist got done with me.

Posted by: b_reed23

lmao...I thought a massage was suppose to be fun and relaxing not hurtful?? Guess that means your doing something right!!! BILLIE

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

lmao...I thought a massage was suppose to be fun and relaxing not hurtful?? Guess that means your doing something right!!! BILLIE

I get deep tissue which is very penetrating and yes, can be painful! But it does get rid of the knots and helps with my overall flexibility and strength long term.

Actually, near the end, she does switch to a more "relaxing" almost Swedish treatment and there have been times when I got so relaxed, I fell asleep!

Posted by: Journey

It's those damn walking lunges! .... just try to think of it this way... That pain means your hitting something that hasn't been spanked in a while

Posted by: b_reed23

Quote:

Originally Posted by Journey

It's those damn walking lunges! .... just try to think of it this way... That pain means your hitting something that hasn't been spanked in a while

LMAO!!!!

Posted by: Egoatdoor

This thread is getting out of control...ladies, control yourselves. Otherwise, I'm going to put you in the corner and take away your Whey.

Posted by: Egoatdoor

A great day in the gym. This morning, I had much more energy for cardio and cranked up the incline. Got up to 3.5 MPH on an 8 level incline. Last week, I couldn't go above level 4. Did 35 minutes total.

Did chest and shoulders late afternoon. I felt strong from the start and piled on the extra pounds, 10 and 15 pound increments, not 5 as I had been doing. My left arm gave out( that rotator cuff again) on dumbbell bench presses, so on that I couldn't increase the weight or reps, but everything else...big jumps. Did 100x8 on last set on the Smith Military Press, 15 pounds more than the last time. Ten pounds added on all three sets of Barbell Shrugs behind the back. Got 9 reps on the last set.

I'm noticing that my water consumption is increasing during workouts. I had been drinking two 24 ounce bottles plus part of a third during workouts. I actually ran out of water a couple days last week. Tonight I packed 4 bottles and drank almost all 4 by the time I was done. I was guzzling the stuff between some sets. The gym has not been too hot, so I am not sweating more than normal. I wonder if the Tribulus is causing this?

I finished 4 weeks of Pump Tech Saturday and am going to cycle off it for a bit. It seemed to work well. I will see if there are any affects on strength, physique ( such as the veininous in my arms) or endurance while I am off it.

Weighed 184 3/4 pre workout, which I think is more normal. The 185 3/4 last week seemed a bit strange. I'm up 4 3/4 since I came back from vacation on 4/11.

Off Wednesday. Calves Thursday at dawn, then back and hamstrings after work.

No news on Texas. If its gonna be next week, I'd better know tomorrow!!!!

Posted by: b_reed23

wow ego...congrats on the increases! How long have you been on the tribulus? Maybe since you are pushing yourself more (weights, intensity) your sweating more?? just a thought

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

How long have you been on the tribulus?

About ten days.

Quote:

Maybe since you are pushing yourself more (weights, intensity) your sweating more?? just a thought

Could be. I did wake up twice last night to go to the bathroom, so I finally did p*** alot of it out. I drank a ton yesterday. With the workouts, and also drinking water during the day and with meals, my log says I drank almost two gallons ( 240 ounces).

Posted by: Pylon

Good looking w/o, goat! (For a long time, I read your sig as E-Goat-Door. Didn't make much sense...)

Ah, midnight bathroom strolls...The curse of the well hydrated...

Posted by: Egoatdoor

Quote:

Originally Posted by Pylon

Good looking w/o, goat! (For a long time, I read your sig as E-Goat-Door. Didn't make much sense...)

It stands for "Ego At The Door". I leave my ego at the door when I go in the gym.

Posted by: Egoatdoor

Found out today that there will be no Texas trip at least for next week. Logistics and budget stuff ( someone's department has to pay for all this) are slowing things down. It could be in two weeks, but it could also be not until June.

Change in workout plans. I got a rush deal today and we are meeting the prospective client tomorrow afternoon, so Thursday's workouts are pushed back to Friday.

Posted by: Egoatdoor

Finished Week 4 and still going strong. I have never gone past three weeks of consecutive full intensity workouts before. I guess I needed my drill sergeant trainer to force me past that barrier I had always set before.

Friday morning was calves. I increased the weights on ALL sets of each exercise and except for my last set of seated raises, still made or exceeded the targeted number of reps. Worked back and hamstrings Friday night. I was feeling ambitious and cheated by adding chins in the middle of my workout

. Hamstring strength was great. Got up to 100 pounds of the last set of lying leg curls and 85 pounds on stiff legged dumbbell deadlifts.

I do not like working biceps so soon after back(16 hours), but I didn't have a choice because I could not work out Thursday night. I had to cheat a bit on barbell curls Saturday, but after that my biceps were rocking. Added 5 pounds on standing DB curls and concentration curls. Added 10 pounds on reverse curls and still blew out 18 reps!

Triceps were also great.

Quad and calves Sunday morning. Just like Friday morning, added weights on all execises, all sets, even on calves with only one day's rest. I was exhausted though between sets and had to extend my rest periods. I also added two sets of leg presses to more exhaust the quads before walking lunges.

There have been no new pimples this week, so I think the problem may go away. Still drinking a ton of water and my appetite is going through the roof, especially on workout days. I was over 4400 calories on workout days this week and close to 700 a day on carbs.

Off day on Monday, then back to gym for cardio Tuesday morning and then weights at night. I have another massage scheduled Saturday, so no training that day. Unsure if I will work out Wednesday/Friday or Thursday/Friday.

Texas is off for at least a few weeks. Latest word is possibly going down the day after Memorial Day for the rest of that week, but this is still unofficial and could change.

I will be talking to the trainer up here about getting pictures and measurements done the week of the 23rd.

Posted by: Journey

Sounds like things are going great! Congrats on all the increases! Someone sounds rather excited about how things are coming along

Can't wait to see the measurements!

Posted by: Pylon

Lookin good, goat! Good to here you've got some time before Texas.

Posted by: b_reed23

Hey ego...things are looking awsome, congrats on all of the increases!! ...on a side note...what does your wife/gf/whatever workout with you as well? It seems like you spend a lot of time in the gym through the week, plus work...talk about keeping busy!!

great job!!

BILLIE

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

on a side note...what does your wife/gf/whatever workout with you as well? It seems like you spend a lot of time in the gym through the week, plus work...talk about keeping busy!!

No wife, no girlfriend, no kids. I have enough to keep me busy between training, cooking, reading and following auto racing, which is a real passion of mine.

I'd be great to find a mate who loves real weight training as much as I do, but I go to the gym to workout, not to socialize.

Posted by: Egoatdoor

I had a major nutritional meltdown today. In our office, on one's birthday, they have to bring in treats for the rest of the department. Today's birthday girl bought in Dunkin Donuts. I've been great in resisting these sugary birthday treats all year, but today, these massive carb cravings I've been having the last couple of weeks got to me....Two chocolate and one old fashioned donut down the chute...635 calories and 34 grams of fat says Fitday...

but they sure tasted good.

Posted by: Pylon

Hey, it's not the worst thing you could have done...at least you left some for the others, right? Don't sweat it. You've earned a cheat. Just don't do it again!

Posted by: Egoatdoor

Quote:

Originally Posted by Pylon

You've earned a cheat. Just don't do it again!

I'll be good until May 27th. That's my birthday and there is going to be a BIG cake that day.

Posted by: b_reed23

hey, next time eat a donut for me!!!

Posted by: Emma-Leigh

It sounds like the new workouts are really working for you!

Great!! I hope they pay off in terms of muscle gains.

Quote:

Originally Posted by Egoatdoor

I had a major nutritional meltdown today. In our office, on one's birthday, they have to bring in treats for the rest of the department. Today's birthday girl bought in Dunkin Donuts. I've been great in resisting these sugary birthday treats all year, but today, these massive carb cravings I've been having the last couple of weeks got to me....Two chocolate and one old fashioned donut down the chute...635 calories and 34 grams of fat says Fitday...

but they sure tasted good.

Mmmmmmmmmmm DONUTS!! LOL - don't sweat it - your metabolism is fast enough to cope with the few extra calories!

I had a similar experience today - someone bought in Krispy Kremes! I have never tasted these before, but always remember how much everyone on the forums talk about them!! I was very tempted - but luckily I didn't cave in!!

YAY - your birthday is coming!! I'll have to write that down!!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

hey, next time eat a donut for me!!!

The third one was for you Billie.

Now, can I get a little of those kick ass triceps of yours?

Posted by: b_reed23

wow, all you want is triceps?? most men would ask for something else...

lol...just kidding...!!

Posted by: Egoatdoor

OK day on Tuesday. Cardio was great. Energy was high. I kicked my MPH on the treadmill up to 4 MPH at level 8 incline and was still not totally wasted.

Weight workout at night saw me hit the wall for the first time. I added one more rep at 135 on the Smith Incline Press, but just like last week, on dumbbell benches, the weakness in my left rotator cuff ( from a strain 3 1/2 years ago. It will never again be 100%) caused my left arm to give out on the last two sets using 60s. I only got 7 reps the last set, got 9 last week and 10 the week before.

I also didn't improve on Smith Militaries either. Good news was on the more isolation shoulder movements like side laterals and rear delt raises, I did add reps.

Weighed 185 1/2, up 3/4 from last week and 1/4 under that weird weigh in I had on April 26th.

Calves tomorrow morning, then back and hamstrings at night.

Posted by: Egoatdoor

Quote:

Originally Posted by Emma-Leigh

I had a similar experience today - someone bought in Krispy Kremes! I have never tasted these before, but always remember how much everyone on the forums talk about them!! I was very tempted - but luckily I didn't cave in!!

Krispy Kremes are a legend around here, but I don't really like donuts with a filling and especially with creme. If she had bought in Krispy Kremes, I wouldn't have caved either!!

Emma, what would be worse for you...having to eat those donuts or having to put on make up and a dress for that wedding?

Posted by: Emma-Leigh

Quote:

Originally Posted by Egoatdoor

Emma, what would be worse for you...having to eat those donuts or having to put on make up and a dress for that wedding?

I don't know.... Do I really have to pick??!!

Arggg... Both of them are equal in their un-appealing nature!

I would probably rather eat a donut than put on make-up and wear a dress... At least I can hit the gym after the donut - make use of all that sugar for squating power

... But the photographic evidence of me in a frock will be around forever!

Posted by: Egoatdoor

I was betting that the donut would be the lesser of two evils

too.

Posted by: Egoatdoor

A super day in the gym. A very good calf workout at 5:30AM. Boosted my reps on most exercises and had an excellent pump when I was done. Back and hamstrings tonight was off the charts. It actually started slowly. I had a bad allergy attack on the way to the gym( the pollen today was real bad. Whenever a windy cold front, like the one this morning, goes through this time of year, I am in trouble) and my eyes and nose were itchy, burning and watering all through warm ups and in my first exercise, wide grip pulldowns. But then it went away and I rock and rolled the rest of the workout. Added ten pounds on T Bar Rows, close grip pulldowns, five pounds on one arm rows, deadlifts, lying leg curls and dumbbell stiff deadlifts ( up to 90 now for 8 reps!). My hamstrings got quite a workout and I could hardly feel them when I was done. Burn, baby burn!

Arms and abs on Friday night.

With all of this intensity and my lingering fear of still burning out, my trainer advised me today to increase my glutamine intake substantially to 30 grams a day to help prevent catabolism and boost the muscle repair process. My workouts are still rocking along, my appetite is off the charts and I am sleeping like a baby at night, so no signs yet of overtraining.

Posted by: b_reed23

ego, things are looking great!! You know that your legs are going to HURT later when you work them to the point of numbness...I worked legs today too, so I guess we will both be hobbling around tomorrow...GREAT JOB!!

Posted by: Pylon

Nice w/o out goat! I'm guessing you haven't posted today because your legs won't carry you to the computer...

Posted by: b_reed23

Quote:

Originally Posted by Pylon

Nice w/o out goat! I'm guessing you haven't posted today because your legs won't carry you to the computer...

Posted by: Egoatdoor

OK Billie and Pylon, who put that secret web cam in my bedroom??? Yes, my calves ( not the hamstrings

) were on fire yesterday morning. I think the deadlifts actually fried them Thursday night, all that pulling, after having pumped the calves up in the morning. Could barely crawl out of bed..getting to the computer? Naahhh...

And then my masseuse was digging into my calves this morning.. ARGGGHHHH!!!

Friday night was arms and abs. I did triceps first. I lost two reps on close grip bench, but after that boosted the weights or reps on all tri exercises. On the last set of pushdowns, got 11 reps ( two more than last week) at 150 pounds, but I was literally on the floor exhausted after that. I had increases on all of my bi exercises too, but I was torture tired between sets and fell asleep for 4 hours after my post workout meal.

If I'm this tired after tomorrow's workout, then its time to back off on the intensity a bit.

Posted by: Pylon

Hoowee! Sounds like a good time! Way to go!

Posted by: b_reed23

Great Job!!:d

Posted by: Egoatdoor

Worked quads and calves this morning. I lost a few reps on front squats, but added weight or reps on everything else. I'm getting close now to getting that one minute on one legged calf raises ( the first week I could only do 30 seconds!).

But I need a break. Feeling tired all day yesterday and after the workout today and the appetite is flagging.

Going to take it easy this week. Less weight, no training to failure and may only do 3 workouts instead of 4, will play it by ear.

Posted by: Pylon

REST IS FOR THE WEAK!!!

(Ok, I had a four hour nap today, so I probably shouldn't say that....)

Posted by: Cris2Blis

morning ego! have a great energetic week!

Posted by: BulkMeUp

Quote:

Originally Posted by Egoatdoor

But I need a break. Feeling tired all day yesterday and after the workout today and the appetite is flagging.

Going to take it easy this week. Less weight, no training to failure and may only do 3 workouts instead of 4, will play it by ear.

Hey Ego

, Hope your energy is back.

Posted by: Emma-Leigh

Quote:

Originally Posted by Egoatdoor

But I need a break. Feeling tired all day yesterday and after the workout today and the appetite is flagging.

Going to take it easy this week. Less weight, no training to failure and may only do 3 workouts instead of 4, will play it by ear.

Hope you are feeling better today Ego.

Posted by: b_reed23

from the looks of things, it looks like you may have overdone it, I really hope your feeling better! BILLIE

Posted by: Egoatdoor

Thanks everybody. Its Tuesday night. I'm taking an extra day off from weights and I'll be back in the gym tomorrow night. I did 30 minutes of light cardio this morning. I'm feeling much more energized today.

Posted by: Egoatdoor

Great workout tonight. Not so much that I lifted heavy, but I felt much better and looked fantastic in the mirror. I intentionally kept the intensity down. Dropped the weights, 10,15 pounds on dumbbells and up to 25 pounds on the barbell stuff. Did not go to failure, but did slow some of the reps down and really focused on contracting the targeted muscle on each rep. Also switched some of the order of exercises for variety.

The scale was Godzilla like again tonight. 187 3/4, up 1 1/4 from yesterday and 2 1/4 from last Tuesday! I definitely looked much bigger in the mirror. Chest in particular was really pumped when I hit some poses after my workout. Now, I did eat really BIG yesterday. I mentioned my appetite was flagging a couple of days ago. I only ate 3300 plus calories Sunday and Monday. Did cardio and got my energy back Tuesday and kept EATING and EATING and EATING the rest of the day...5051 calories when the day was done, almost 300 grams of protein.

Back to more normal 3900 today.

I'll see what the scale and mirror say next week to see if this 187 plus sticks.

Going to play my workout schedule by ear this weekend. Off tomorrow because I have a late afternoon business appointment. Training back and hamstrings Friday and arms Saturday. The local weather forecast service says Sunday is going to be sunny, high 70s, light wind. If so, I'm going to the BEACH Sunday and legs can wait until Monday. The Weather Channel is still saying cool, temps in the high 60s. Not great beach weather if that is true.

Holy moly, the gym was crowded tonight! Does everybody train on Mondays and Wednesdays now ??? I could barely find an open space to do my side laterals, wide grip upright rows and bent laterals. Geezzzz!!!! Of course, I'll probably have the free weight room to myself on Friday night.

Posted by: Cris2Blis

awesome! 300G of protein

so if i'm gonna be doing the cooking, we're gonna have to lower that # or invest in the biggest foreman ever...

hope you get to go to the beach... i'm jealous!

Posted by: b_reed23

wow....5,000 calories, just to imagine that is amazing (unless I eat all 5,000 in lucky charms, cake, and cookies...LMAO...) I am glad you are feeling better Ego...are you going to keep intensity low for a little while to see what your body is doing? take care buddy!! BILLIE

Posted by: BulkMeUp

Quote:

Originally Posted by Egoatdoor

and kept EATING and EATING and EATING the rest of the day...5051 calories when the day was done, almost 300 grams of protein.

OMG! i would have been in the crapper for the rest of the day, if i tried anything like that!!!!!

Posted by: b_reed23

Hey ego....are you still using redline on occasion?

Posted by: Egoatdoor

Quote:

Originally Posted by Cris2Blis

awesome! 300G of protein

so if i'm gonna be doing the cooking, we're gonna have to lower that # or invest in the biggest foreman ever...

hope you get to go to the beach... i'm jealous!

Yeah, the 300 is unusual. I couldn't do that too many days. Most are low 200s on workout days, 250 on off days. I actually have a Hamilton Beach grill. It is HUGE for a counter top and I can grill six hamburger patties at a time. Great time saver.

Beach is not looking in the cards. Both services now say temps there will be in low to mid 60s which is a bit too cool. So I guess its wait till Memorial Day weekend like everybody else!

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

are you going to keep intensity low for a little while to see what your body is doing? take care buddy!! BILLIE

Going to take it easy for the rest of this week. I think I can go back to full intensity next week.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

Hey ego....are you still using redline on occasion?

Hey Billie. I think maybe you confused me with someone else. I've never used Redline. Is that a fat burner/thermogenic? My thermogenic is Xenadrine NRG.

Posted by: b_reed23

okay, I thought you were taking some thermogenic, but I couldnt' remember which one

Posted by: Egoatdoor

The NRG is great. I take 2 about a half hour before a workout or cardio. It really revs up the energy and helps keep me more cut in the offseason. The fat burner is actually too potent so I don't take it on off days during my offseason.

Posted by: b_reed23

I am on a new medicine where I can't take any stimulants or anything...

Posted by: Pylon

I've been taking a Tight/Eph stack 2x per day. I love it! High energy, great w/o's. Took about three days for my system to adjust, but no ill effects since.

Posted by: Egoatdoor

Another really good day in the gym. Did calves this morning, then back and hamstrings in the evening.

Lightened up on the weights, slowed down the reps and got really good muscle contractions. Switched up the exercises and the order a bit. For back, started with pulldowns, then did chins instead of T Bar rows, finished with one arm rows, close grip pulldowns and deadlifts as normal. Hamstrings, started with seated leg curls, then went to dumbbell stiff deadlifts and then with the hams fried, finished with lying leg curls.

Arms and abs tomorrow, then quads and calves on Sunday.

I can't seem to find the trainer at the gym who was supposed to do my pictures and measurements. Didn't see him all week or at all last weekend. I'll have to ask someone tomorrow where he is...hopefully it was just a few days off, but I'm worried because there was a whole crew of new trainers there this week. I'm wondering if he got transferred to another gym???

Posted by: Egoatdoor

Not alot of drama in Saturday's and Sunday's workouts. Arm workout was good. No fireworks. Didn't press anything hard. Sunday, I did regular squats instead of front squats. Had not done regular squats since March. Will go back to the written routine and full intensity this week.

Schedule is up in the air. I have a dentist appointment for a filling Tuesday morning, so no cardio. I want to take Monday entirely off, so I am leaning towards weights on Tuesday and Thursday nights, cardio Thursday morning and the other two weight workouts will depend on whether I want to work out on my birthday, Friday (which I do not want to do) and also whether Saturday is a good beach day or not. The weather here has turned cool and wet and it is supposed to be rainy and cool for the next week.

Big problem with pictures and measurements. I found out today the trainer I "hired" quit last weekend. There is a new "head" trainer, but I am very wary. They are turning over trainers every few weeks it seems and from observation, most do not know what they are doing. It seems LA Fitness is just another corporate " churn em and burn em" chain. I don't need the aggravation of dealing with "here today gone tomorrow trainers", so I am going to start calling some local personal training studios and try to negotiate an arrangement with someone who is established, knowledgeable and who I know has been and will be around for awhile.

Posted by: Pylon

Sux about your trainer. That's the problem with chains, though there has been some turnover at my gym, which is a standalone business. Whatcha gonna do?

Posted by: b_reed23

my gym only has one trainer (and she doesn't seem like she knows much), and she charges $35 an hour......I can work up my own routine for free

Posted by: Egoatdoor

It looks like I am going to Houston next week for 3-4 days, probably starting on Tuesday and coming back during the day Friday. Its not definite, but I should know for sure on tomorrow.

So this week has to be good, as I may be lucky to get one weight session in between next Tuesday and Sunday the 5th of June.

Saturday the 4th I am a guest of my one of my customers at the NASCAR race in Delaware, so no workout that day ( unless it rains

).

Because of all this, I have to tie up some loose ends around the house and at work before I leave, so no searching for a local PT now until I get back.

Posted by: Cris2Blis

let me know around the 3rd if you need a rain dance

will you be staying somewhere in houston where u can work out at? i know it sucks being away from your gym... i'm sure you'll make the most of this week though!

Posted by: b_reed23

maybe if your lucky your hotel will have a weight room. I know they are never very good, but it's better than nothing!!

Posted by: Egoatdoor

Had a great workout Tuesday night. Chest and shoulders, starting week 7. I added weight on every exercise except for the dumbbell bench presses. Energy level was high and I was able to stick to 90 second rest periods. Starting to see those rear delts popping out.

Weakness in the left shoulder from that rotator cuff is hampering the bench presses. I did have someone spot me just on the left hand on the last set. I got the 60s up for 8 reps with the last two assisted before the left arm gave out. The right side was still fine, but without the spot, I wouldn't have gotten past 6.

Weighed 187. Down 3/4 from last week, but that number seemed kind of high. The 187 seems more right. I'm up 7 pounds in six weeks which is good. Quad separation is clearly visible, have veins on forearms and biceps and good middle back definition. Abs are visible in the morning, but as I eat and drink water, they do wash away as the day goes along. I'm satisfied.

Posted by: Egoatdoor

Its confirmed. I'm going to be in Houston from Tuesday through Thursday afternoon next week. Flying out of Philadelphia at 7AM Tuesday, will probably work a couple of hours in the afternoon, all day Wednesday and then Thursday morning, before catching a 3:30 flight back.

The exact time frames and the hotel where we'd be staying wasn't finalized until today, so I spent this afternoon in a whirlwind making plane and hotel reservations and searching out what I could on the area.

Its likely that the group of us will go out for dinner Tuesday night, so no workout that day. I'm thinking I can get a workout in either Wednesday or Thursday night and will definitely get in at least one early morning cardio session before breakfast.

The hotel has a fitness center which will do fine for cardio, but I need a real gym with real weights for a workout. There is a Ballys on the same street as the hotel that seems close by from the directions. It won't cost me anything. I hate Ballys, but I guess I'll have to suck it up for one workout. I was SHOCKED to find out there are NO Golds, World Gyms or LA Fitness' in Houston! Its true. Checked their websites. Each has clubs in other parts of Texas, but not Houston. What's that all about???

I will eat the best I can. I'm packing protein bars, whey protein packets, shaker bottle, some tuna and tupperware, but I can't be too "strange" working in someone else' department and work area ( especially being a "Yankee" down there), so day time eating and meal timing probably will not be the best. I also suspect that our boss will be ordering take out to be bought in for lunch. We have alot of files to go through and not much time.

There are a ton of Golden Corrals in Houston, so hopefully one is not too far away and I can at least eat a couple of healthy dinners and maybe breakfast on Friday.

Posted by: Cris2Blis

to the workout on tues!

sucks about the being on the road deal... but knowing how dedicated you are, you'll do all you can to stay on track. its not as frustrating if you plan on missing a workout/meal here and there rather than planning to stay on track 100%.

I hear you about the not looking strange deal... i've gotten several strange looks while chugging some raw oats out of a shaker!

i hope you get a nice rental once you get there and you're not doomed with my "kia curse"

Posted by: b_reed23

I know how the "strange" thing goes too....why do so many people think it's strange to eat tuna fish straight out of the pouch???

Posted by: Egoatdoor

Cardio on Thursday morning, then back and hamstrings at night. It was a super workout. I added 5 pounds on EVERY set of pulldowns, T Bar rows, one arm rows (70 lbs, 12 reps on last set), lying leg curls and standing leg curls. My only "failure" was my hams gave out after 7 reps at 90 pounds on the last set of stiff deads. I got 8 reps two weeks ago, but they were absolutely gone after curls and then repping 10 reps at 80 the set before.

I've made a major change of plans. The weather is supposed to clear up ( FINALLY) tomorrow and Saturday looks like sun with low 70s temps. Going to beach Saturday and will celebrate Friday's birthday with my beach friends there. That means arms and abs in the gym Friday night. Still having my little work party with birthday cake at work tomorrow, but no birthday feast on Friday night. Need to keep those abs.

Sunday is off ( big racing day with Formula 1 race, Indy 500 with Danica Patrick, and NASCAR at night). Will couch potato, do laundry, pay start of the month bills and start packing for the trip. Monday morning is quads and calves.

Posted by: Pylon

Solid plan. Good luck in Texas...

BTW, Happy Bday!

Posted by: b_reed23

wow, looks like you have everything planned out, great job adding all the weight/reps, AND......looks like I get to be the one of the first to wish you a...........HAPPY BIRTHDAY!!

Posted by: Emma-Leigh

HAPPY BIRTHDAY EGO!

Hope you have a wonderful day - Enjoy that cake!

Posted by: BulkMeUp

Happy B'Day, Ego!!

Posted by: Cris2Blis

Happy Birthday!!!!!!!!!!!!!!!!

Posted by: b_reed23

Wow....he ate so much birthday cake that he can't get off the couch

Posted by: Egoatdoor

Quote:

Originally Posted by Pylon

BTW, Happy Bday!

Quote:

wow, looks like you have everything planned out, great job adding all the weight/reps, AND......looks like I get to be the one of the first to wish you a...........HAPPY BIRTHDAY!!

Quote:

HAPPY BIRTHDAY EGO!
Hope you have a wonderful day - Enjoy that cake!

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Happy B'Day, Ego!!

Quote:

Happy Birthday

Quote:

Wow....he ate so much birthday cake that he can't get off the couch

Thanks everybody for the birthday wishes.

Yes, Billie. I had two big pieces of birthday cake and then fell asleep at my desk after lunch.

I was worried about Friday night's workout. I couldn't sleep in as late as I wanted in the morning after Thursday's grueling workout because of an early morning conference call at work. Then birthday cake, lunch and then I felt like a zombie all afternoon.

Had extra carbs before training and warmed up slowly. My energy level returned and it was another fantastic workout. Added 5 pounds on barbell curls, dumbbell curls and reverse curls. Got 11 clean reps at 95 pounds on barbell curls. The last full intensity workout, I did 9 reps at 90. The target is 8 reps, so I'll go to 100 or 105 next time.

I had lost reps on close grip bench presses the last two workouts, but got back to 8 reps at 145 and really pushed the envelope on pushdowns. Got 9 at 160 pounds the last set. The whole stack is only 200!

Arms were blown up like balloons.

Spent the morning and early afternoon today at the beach. Left early because a cool sea breeze and clouds made it very cold after lunch, but 4 good hours of sun was worth the trip.

Posted by: Egoatdoor

Worked quads and calves Monday morning. I really pushed the envelope and was adding 10 or 15 pounds at a time instead of 5. Got 8 reps at 140 on leg extensions, 220 for 12 on hack squats and did 18 reps on each leg at 80 pounds on walking lunges before collapsing. Two weeks ago, it was 15 at 65 pounds.

I hate having to take a break this week. A Wednesday night workout at Ballys is still possible. At the least, I'll do one or two morning cardio sessions.

Flying out early tomorrow morning. I won't have access to my personal Internet until at least Friday, so until then, sayanara.

Posted by: Cris2Blis

HEY EGO!!! Looks like I'm going to be passing the quadzilla title on to you!!

Have a good flight and trip. And I didn't hear who Danica Patrick is... its the 30th! Fill me in, I'm guessing it's a race car person?

Posted by: Egoatdoor

Quote:

Originally Posted by Cris2Blis

Have a good flight and trip.

Thanks.

Quote:

And I didn't hear who Danica Patrick is... its the 30th! Fill me in, I'm guessing it's a race car person?

It is. She was supposed to be on all the morning talk shows, but maybe its tomorrow because of the holiday. She almost won the Indy 500 Sunday and WILL be the first woman in history to win a major automobile race, possibly by the end of this year.

Lets see if this link works:

http://sportsillustrated.cnn.com/200....ap/index.html

I know this one does:

http://www.danicaracing.com

Posted by: Cris2Blis

oh yeah!! i just read about her in SI yesterday... saw her on ESPN too. So i take it back, i do know who she is.

she's a bad ass!

Posted by: Emma-Leigh

Quote:

Originally Posted by Egoatdoor

I hate having to take a break this week. A Wednesday night workout at Ballys is still possible. At the least, I'll do one or two morning cardio sessions.

Flying out early tomorrow morning. I won't have access to my personal Internet until at least Friday, so until then, sayanara.

Don't worry too much about the break Ego... It is not too long - and you have been feeling under the weather lately, so your body may even thank you for it!

Be safe on your trip - I hope you have a nice time and see you soon!

Posted by: MorteSubite

Happy belated birthday, Ego!

Sorry to hear about the training break. Can't do much about that.

Posted by: Cris2Blis

Your girl made the cover of SPORTS ILLUSTRATED!!

I'd like to know the # of females who have made the cover solo... doubt it's more than 8 or 10.

hope your getting some workouts in on the trip... hey it's friday... u should be back!

Posted by: Egoatdoor

Quote:

Originally Posted by MorteSubite

Happy belated birthday, Ego!

Thanks MortSubite.

Posted by: Egoatdoor

Quote:

Originally Posted by Cris2Blis

Your girl made the cover of SPORTS ILLUSTRATED!!

Wow! I didn't know. They said on a racing show Sunday that they were planning to put her on the cover if she won, but it seems it was close enough. I'll pick up the mag later. Thanks for the news. I did see that the ratings for the race were up 40% over last year. That was all because of her.

Quote:

I'd like to know the # of females who have made the cover solo... doubt it's more than 8 or 10.

. I'll bet that excluding the swimsuit models, its less than that. I don't think Annika Sorenstam, who has been better at her sport than Tiger Woods the last 2 years, has EVER on the cover. The last one I remember was that soccer player and of course, she had no shirt on.

Posted by: Egoatdoor

Yes, I am back!

I worked my tail off, but it wasn't in the gym.

We were working until 6 PM each night, then back to the hotel, change clothes, then in a cab to dinner, getting back at 10PM.

I did get a 35 minute walk on the hotel treadmill Wednesday morning. But no chance ( and no energy) to get to the gym. The Ballys was right across the street and there was also a 24 Hour Fitness a mile away.

Anyway, had alot of catching up to do at work today, plus carryover stuff from Houston I bought back, so no workout today.

Going to the NASCAR race tomorrow, as the rain is supposed to stop by early morning. Should get back to the gym Sunday morning and will shoot for Sunday, Tuesday, Thursday and Saturday weight workouts and cardio either Tuesday or Thursday morning.

I still have to think this through and talk to some people, but there is the chance I may be making a serious life change. The bank really needs people in Houston. The lending servicing department down there is really short handed and they have openings for the same job I am doing now. Believe it or not, someone even quit during the time we were there. I am seriously thinking of taking a job there rather than waiting to see what happens with the consolidation up here. I've been thinking about relocating to a warmer climate for a while now and other than South Florida, you can't get much farther from winter weather than the Gulf Coast. The downside is that with all the turmoil and cleaning up that has to be done down there, I will probably have to get back into "career mode" which means this serious bodybuilding thing will have to stop.

I'm back here for two weeks and then going back to Houston for another week on the 20th.

Posted by: b_reed23

Ego, I am so glad to have you back, we all missed you!!! It sounds like you have some serious thinking to do after your trip down there....Hope you come up with a good solution, good luck!!

Posted by: Emma-Leigh

Welcome back Ego!!

Hmmmm... Seems your world is at a bit of a 'cross-roads' at the moment - career move v's bb...

I am sure you will work out what is best for you.

Posted by: Pylon

Good luck with the job thing. A change like that would be hectic, but would also be a great way to show off your skills by taking an area in disarray and putting it right. Just a thought.

Welcome back, by the way!

Posted by: Egoatdoor

I was so glad to get back in the gym today! I was seeing dumbbells and counting reps in my dreams last night.

My weights and reps were down on my last sets of inclines, dumbbell bench press and military press today. I think it was a combination of that left shoulder(rotator cuff) not having enough strength to pull its own weight plus I know my calories, protein and carbs have not been up to snuff the last week with being away all week plus being somewhat "imprisoned" yesterday with all the "bad" food and drinks in the luxury box at the NASCAR race. My bodyweight was down to 184 this morning. I was able to add weight or reps on less taxxing exercises like cable crosses, side laterals, rear laterals and shrugs behind the back.

I am going to do a calf workout Monday morning and push cardio back to Thursday. Got to get those puny suckers pumped again.

I am going to get my calorie count up this week. Shooting for 4200 a day. I was at 3800 two weeks ago. I didn't track last week, but I'm sure it was much less than that and I need to get my size back.

Posted by: Egoatdoor

Had a really good calf workout Monday morning. I had a massage Monday night and my therapist really dug into them. It was torture, but I guess I love pain.

Worked back and hamstrings Tuesday night. It was a mediocre workout. I was adding weight and hitting the rep targets on the early sets, but my top end ( the last sets) strength was down. I either just matched the reps on my last workout or fell short. I'm at 184 1/2 lbs, so I haven't gained back the weight I lost in Houston and it showed. I was really galled because I lost reps on both lying leg curls and dumbbell stiff deadlifts.

Cardio Thursday morning and then arms and abs in the late afternoon.

I have an appointment with my highest level boss here Thursday morning to talk about the Houston thing.

A question for anyone following here who lives or has lived in Texas. I do not think Texas has a state income tax. Is this true? I know Florida does not and I seem to recall reading somewhere that Texas does not either. I looked at a couple of state websites and I can't find any evidence of a state income tax. If they do not, are there other "hidden taxes" they get you with? The state sales tax at 6.25% is the almost the same as Pennsylvania.

Posted by: b_reed23

we do not have a state income tax here in TN either, but we have 9.75% sales tax

Posted by: Egoatdoor

Thursday was a much better day. Did cardio first thing in the morning, then arms and abs at night. I added weight or reps on every exercise except my last set of dumbbell curls. Last set of barbell curls was 9 reps at 100 pounds and got 9 1/2 reps at 145 on close grip bench presses. Couldn't get the 10th all the way up without help from the spotter. Up to 11 reps at 160 pounds on pushdowns.

There were no Fitballs in the gym for ab work.

Did they take them out or did they all get busted? I don't know if I'm happy

or sad

. I don't like Fitballs.

Saturday is quads and calves, then off for a beach day on Sunday.

The Houston thing is on hold for now. The manager I met with Thursday thinks I need to talk to the manager down there informally and off the record first and get a better feel for the "lay of the land" down there before I make such a drastic decision. So I'll do this when I go back down there on the 20th.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

we do not have a state income tax here in TN either, but we have 9.75% sales tax

Oww!! You poor thing! Are you close enough to the border of another state to cross over there and buy stuff??

Around here, Delaware has NO sales tax. Pennsylvania's is 6% and its 7% in Philadelphia. When I lived further south a few years ago near the border of Pa and Delaware, all of us used to go to Delaware, especially at Christmas time, and buy stuff there to avoid the sales tax.

Posted by: b_reed23

Mississippi has a lower tax than us (I can't remember what it is though) so whenever we buy something major, we go down there

your workouts are looking fantastic Ego! how are you feeling? you aren't sluggish anymore? I figure you'd be beat with all this work and the gym too....take care and have a great weekend!!

Posted by: Egoatdoor

Today was an all time great workout. I increased the weight or reps on EVERY working set of every exercise except seated calf raises. Leg extensions, last set 140x9, front squats 95x15, hacks 220x13, walking lunges 90x11 (each leg).I actually did added two sets of 20 rep squats before walking lunges to really fatigue the quads and then added 10 or 15 pounds on each set of walking lunges. The last two sets were close to death. My quads, hamstrings and glutes felt like knives were poking in them the last few reps.

I've gotten back the size and strength I lost last week. I'm on target to get the 4200 calories this week and I think this really helped my energy and strength the last two workouts.

Four more intense workouts next week and then probably another few days off because of my next trip to Houston.

Posted by: Egoatdoor

Quote:

Originally Posted by b_reed23

how are you feeling? you aren't sluggish anymore? I figure you'd be beat with all this work and the gym too....take care and have a great weekend!!

I'm fine now. I was kind of sluggish early in the week, but its gotten much better since about Wednesday. It may have been stress ( work) related plus diet. My calories were way down for two straight weeks.

Posted by: BulkMeUp

Quote:

Originally Posted by Egoatdoor

Around here, Delaware has NO sales tax. Pennsylvania's is 6% and its 7% in Philadelphia. When I lived further south a few years ago near the border of Pa and Delaware, all of us used to go to Delaware, especially at Christmas time, and buy stuff there to avoid the sales tax.

You guys are sooooo lucky!!!!! Here (in ontario at least) we have GST (goods and service tax) of 7% + PST (provincial sales tax) of 8%. So a total of 15%. YES, FIFTEEN PRECENT!!

And dont even get me started on Income tax!!

Posted by: b_reed23

your leg routine makes me wanna cry....lunges, PLUS walking lunges!!

owee!!!

Posted by: Egoatdoor

Quote:

Originally Posted by BulkMeUp

You guys are sooooo lucky!!!!! Here (in ontario at least) we have GST (goods and service tax) of 7% + PST (provincial sales tax) of 8%. So a total of 15%. YES, FIFTEEN PRECENT!!

And dont even get me started on Income tax!!

Unfortunately, someone has to pay for your country's universal health care and other social programs.

Posted by: Egoatdoor

Did cardio Monday morning, low intensity and then chest and shoulders at night.

Another really good workout. Got 12 reps on last set of dumbbell benches with 60 pounds. The goal was 10 and I had been stuck at 8-10 the last 3 workouts. Don't know where the strength came from, but 10 was easy and I blew out 2 more reps after that.

Added reps too on decline flyes, side laterals and shrugs behind the back. Added 5 pounds on the both of the last two sets of wide grip upright rows. Chest and delts were really pumped up after the workout.

I used the last of my Xenadrine NRG on Saturday. Started my first bottle of Muscle Tech's Thermo Gain on Monday. The company says it is a thermogenic that also builds muscle. The bottle will last me two months, so I'll see how it works relative to the NRG. I've used some of Muscle Tech's products before and have had success with most of them.

Another cardio session Wednesday morning, then back and hamstrings at night.

Posted by: Cris2Blis

hey stranger! way to go on the great workout and DB presses!

Posted by: Egoatdoor

Quote:

Originally Posted by Cris2Blis

hey stranger! way to go on the great workout and DB presses!

Thanks Cris. You seem to be doing pretty good yourself.

Posted by: b_reed23

good to see you posting regularly again!!! we miss you when your gone

Posted by: Egoatdoor

Wednesday was cardio in the morning, then back and hams at night.

It was another blow out workout. Wide grip pulldowns, up 2 reps to 9 at 125 pounds on the last set. Wide Grip T Bar Rows 102 1/2, up 2 1/2 and got 10 reps rather than the target 8. One Arm Rows 75x9, up 5 pounds. Close Grip Pulldowns 125x11, up 2 reps. Deadlifts 230x9, up 5 pounds.

Lying Leg Curls, could not quite get the 11th rep up at 95 pounds, so still stuck at 10.

Stiff DB Deadlifts 90 x10 on the last set, up 3 reps!

I was also adding weight on the prior sets of most exercises.

One thing that really helped on both deadlifts were new straps with hooks I bought a couple of days ago. My grip had been failing on deadlifts lately, both barbell and dumbbell as I lifted heavier and heavier weights. I bought a book titled "Bodybuilding 101" in the store a couple of weeks ago and it mentioned in the accessories section about straps with hooks. I tried regular straps for awhile in the past, but found it too much of a pain to wrap eaaaaccchhhch haaannndddd evvvvveerrryyyy set.

This was the first time I used a strap with a hook and it was much quicker and easier to just wrap the hook over the bar and then go without all the messing around. The hooks really helped my grip and thus I was able to go to full failure of the muscle rather than losing the bar early because my grip came loose. Plus I did not not have the distraction of trying to keep holding onto the bar rather than focusing on contracting the working muscles.

Weighed 185 1/4, up 3/4 from last week.

Friday night is arms and abs. I'm on the road all day in southern Delaware. Hopefully lunch will not be too unhealthy.

Quads and calves either Saturday or Sunday, then its off to Houston for four days and some unwanted time off from the gym.

It is official. The company posted the job I want in Houston on the job posting site yesterday, so they are truly looking to hire somebody. I read the job description and qualifications and I more than meet the criterion. Hopefully I can set up that meeting with the department manager for Monday or Tuesday ( I voice mailed him today), but right now I don't see much downside that would cause me not to officially apply for the job.

Posted by: b_reed23

wow ego, your doing awsome every time you walk in the gym door!!

I bought the bodybuilding 101 book also!! haha....

got it about a month ago

good luck with your job, and have a safe trip!!!!

Posted by: Emma-Leigh

Quote: