About that time I (nutrition) [Forum Archive]

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About that time I (nutrition)

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Posted by: Double D

Well I figured I would start a journal.
Currently cutting at about 1800 calories a day. Push gains have dropped but pull gains have gotten better.

Currently at 202.4lbs. And at 11%bf. 5 foot 10 inches tall. 47 inch chest almost 18 inch arms. 34 waist. And about 28inch legs (I think I measured about 2 weeks ago I can't recall right now). Not all that strong right now, which is pretty depressing, but its ok, because I know winter will be coming up after a while and I can start bulking and experiencing those gains again.

Heres my scheledule

Day1 Chest, Shoulders, Triceps
Bench-3x10,8,6
Butterflies-3x10
Shoulder Press-3x10
Side Raises-3x10
Skull Crushers-3x10-20

Day2 Legs, calves, traps, abs
Deadlift-3x5-10
Squats-3x10
Lunges-3x20
Shrugs-3x8
Standing calve raises-3xhigh reps
Abs are Pilates for 25 minutes

Day3 Back and Biceps, forearms
Pullups-4x10 (last set failure)
1-arm rows-4x10 1 drop set on my last set
Bar curls-3x10 (last set failure)
Farmers Walk-3xuntil grip gives

Cardio will be 3 days a week.

I have did one cycle in my 10 years of lifting on and off. That was about 4 years ago. And I dont think I will do it again. Always seem to gain a good amount of bodyfat after I am done. Been lifting again for the past year and a half. Took 6 months off prior to that with a shoulder problem. The same shoulder feels to be at 100% now. So wish me luck.

Posted by: mike456

your routine is pretty good, but can be better:

for push day you should not do the flys before shoulder press, always put compunds before isolation.

for leg day you should add in a ham dominant, since you have 2 quad dominants, also shrugs go on pull day

for pullday, you should add in reverse flys

so if you take my advice your routine should look like this:

Day1 Push
Bench-3x10,8,6
Shoulder Press-3x10
Butterflies-3x10
Skull Crushers-3x10
Side Raises-3x10

Day2 Legs, calves, abs
Deadlift-3x5-10
Squats-3x10
Leg Curls- 3x10
Lunges-3x10
Standing calve raises-3x10-15
Abs are Pilates for 25 minutes

Day3 Pull
1-arm rows-3x10
Pullups-3x10
Reverse Flys- 3x10
Bar curls-3x10
Farmers Walk-3 sets

IMO these are the best exercises for push/pull/legs
Push-
Flat Bench
Incline Bench
Shoulder Press
Dips
Tricep extension

Pull-
Bent-over Row
1-arm row
Shoulder Overhand Grip Pull-ups
Shoulder Grip Upright Rows
BB Curls

Legs-
Squats
RDL's
Lunges
Glute-Ham Raise
Calves
Abs

GL on achieving your goals

Posted by: Double D

Normally I like to group my exercises. I find I get more of a burn by doing 2 exercises for the same muscle group back to back. I do however see where you are coming from.

Posted by: Double D

Well today has been a pretty good day. I am weight training tonight whenever I get off of work at 12.

Weighed first thing this morning-201 lbs.

30 mins low intensity cardio (walking)

Breakfast:
8 egg whites
wheat toast
multi-vitamin
16 ounces water

Lunch (3 hours later)
Chicken breast
Broccoli (1 cup)
Cauliflower (1 cup)
20 ounces water

3 hours later at 4:30
40 grams protein shake
Ephedra tab (25 miligram)
200 miligram caffine
left my aspirin at home.

Feeling pretty strong today, hope tonights legs are good.

Posted by: Archangel

I agree totally about blasting a bodypart completely, then moving on to another part!!! Routine looks solid imo, I'll be along for the ride, best wishes to you my Friend!!!

Posted by: Double D

Quote:

Originally Posted by Archangel

I agree totally about blasting a bodypart completely, then moving on to another part!!! Routine looks solid imo, I'll be along for the ride, best wishes to you my Friend!!!

I appreciate it. I tried the routine that me and you went over for a few weeks. I like how quickly I got finished, but after puking on 3 concecutive days I figured I had better make a change.

Posted by: Archangel

Quote:

Originally Posted by Double D

I appreciate it. I tried the routine that me and you went over for a few weeks. I like how quickly I got finished, but after puking on 3 concecutive days I figured I had better make a change.

Good Stuff!!!

Posted by: Double D

Guess I will go ahead and post my last workout which was yesterday.

Chest
Bench-3x10 225lbs. (not to bad with this weight, last set kinda struggled)
Butterflies-3x10 50lb. DB's

Shoulders
Over head press-3x10 135lbs. (pretty easy, but effective because of my rep scheme)
Side Raises-3x10 35lb. DB's

Triceps
Skull Crushers-3x16,15,10 115lbs

Well not to bad workout. Pretty sore today, but all and all weaker than normal. I want to get back to normal with a bench of 245 for 10 reps. Wish me luck fellas.

Posted by: Archangel

Great start!!! Looks like you need nothing to do with luck, But I wish you the best anyway my Friend!!!

Posted by: Double D

I appreciate it Arch, but I have nothing on you! I guess I should mention my training experience is about 10 years (on and off, of course more on than off). Been going really hard since August. Hoping to keep my strength about where it is for now, then about August start bulking again.

Posted by: DeadBolt

Lookin good man....stats sound like you have one hell of a frame there!

Really makes me feel like a fat ass @ 5'6" 207lbs

Posted by: Double D

Quote:

Originally Posted by DeadBolt

Lookin good man....stats sound like you have one hell of a frame there!

Really makes me feel like a fat ass @ 5'6" 207lbs

Yeah not to bad I guess, I appreciate it though.

Posted by: Double D

Workout LEGS and TRAPS

Squat 1x10 at 305lbs. (pretty easy)
2x10 at 330lbs.

Deadlift 3x10 at 365lbs.

Lunges 3x20 lunges at 60lb. DB's

Leg Curls 3x10 (Cant recall weight)

Standing calve raises 3x30,20,10 weights at 300, 350, 400 (Need to get something figured out here with the weights, I want to find one weight and stick with it)

Shrugs 3x10 at 225lbs.

Workout time 55 minutes

Not to shabby of a workout on this day. I thought I was going to pass out after the deadlifts though. Squats and Deads are extremely tough in the same workout back to back.

Posted by: Double D

Came to work today straight from a wedding I was at last night and didnt bring a single thing to eat. I had to get up and go. Really sucked, got here (at work) and ate a fatty pork chop that a buddy had and drank a diet pepsi. So needless to say I have started this day out horribly. Not to mention we drank nothing but Corona's Friday night at the rehersal dinner. And then last night nothing but keg beer at the reception. I drink normally about once every 2 months so this weekend has been pretty rough!

Posted by: Double D

Definitly ruined my diet for this weekend. Just had me some pizza. Couldnt help it. Came from a wedding and had to come straight to work with no food. Sometimes a guys gotta do whatever it takes to get some grub.

Posted by: Double D

Just weighed in at 198lbs. Kinda sucks. I think I am just dehydrated, even though I have been drinking water all day long.

Posted by: DeadBolt

All them booz will mess with your weight for a day or two...really throws the diet off. Keep hydrated all night and drink plenty before bed you should wake up back to normal.

Posted by: Double D

Yeah and it really messes with my workout. I am not even going to workout tommorow (with weights). I want to make sure I am properly hydrated before tearing my body down.

Posted by: DeadBolt

Quote:

Originally Posted by Double D

Yeah and it really messes with my workout. I am not even going to workout tommorow (with weights). I want to make sure I am properly hydrated before tearing my body down.

sounds good I always do the same.

Posted by: Double D

Today

Breakfast
3 egg whites
wheat toast
4 pieces of turkey
fat free cheese
20 ounces water

Meal 2
2 cups Broccolli
6 ounces chicken
20 ounces water

200 calories 45 g. protein 2 g. fat 25g. carbs

Thats thus far today.....need to incorporate some fat on my next meal.

No weights today. Cardio after work. 30 minutes moderate intensity.

30 g. protein 270 calories 5 g. fat

Posted by: Archangel

MMMMmmmmmmmmm, Chicken and Brocolli, sounds familiar!!! How goes it BRother D???

Posted by: Double D

Arch-Getting to be pretty repetitive! But its ok. I am dropping bodyfat at a pretty decent pace. The same old foods get so old though. But been on this phase for about 2 months now. Only 2 left to go. I am ready to start bulking again, then I can eat.

Posted by: Archangel

I hear ya my Friend!!! Best wishes to you!!!

Posted by: Double D

Oh just had some yogurt and a protein shake.

250cals. 46g. protein 12 carbs 0 fat (from food)

Also just popped some fish oil pills. I gotta buy me some mixed nuts or something.

Also weighed in at 204.1lbs. today. Which means I am rehydrated which is excellent.

Posted by: Archangel

Quote:

Originally Posted by Double D

Oh just had some yogurt and a protein shake.

250cals. 46g. protein 12 carbs 0 fat (from food)

Also just popped some fish oil pills. I gotta buy me some mixed nuts or something.

Also weighed in at 204.1lbs. today. Which means I am rehydrated which is excellent.

Good Stuff!!!

Posted by: fufu

Just read through the previous posts, looks like you have developed some great strength. So you have been training 10 years on and off? How much on and off?

You're about the same height and bf % as me, except you got a good 25 lbs of muscle on me. Looks like you are training mainly for size?

Posted by: Double D

Well I would say during those 10 years I have taken a total of about 2 years off.

Right now I am trying to cut up as much as possible. Like I said I got 2 months of cutting left. Its been pretty insane. Currently I want to get down to about 8% bf. Which if I look at it correctly will put me at about 180-185lbs. But as far as that goes I want to do it slowly because I have did it the quick way and its much to hard to maintain muscle mass.

Stop by anytime.

Posted by: fufu

You're gonna look awesome at a ripped 185 lbs at 5'10'', good luck!

Posted by: Double D

Quote:

Originally Posted by fufu

You're gonna look awesome at a ripped 185 lbs at 5'10'', good luck!

Thank you very much. I think about 3-4 years ago whenever I went into college I weighed 165lbs, very ripped, but with limited muscle mass. Now I am much bigger and I am excited to get down to 185. Thank you for the encouragement.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Workout LEGS and TRAPS

Squat 1x10 at 305lbs. (pretty easy)
2x10 at 330lbs.

Deadlift 3x10 at 365lbs.

Lunges 3x20 lunges at 60lb. DB's

Leg Curls 3x10 (Cant recall weight)

Standing calve raises 3x30,20,10 weights at 300, 350, 400 (Need to get something figured out here with the weights, I want to find one weight and stick with it)

Shrugs 3x10 at 225lbs.

Workout time 55 minutes

Not to shabby of a workout on this day. I thought I was going to pass out after the deadlifts though. Squats and Deads are extremely tough in the same workout back to back.

dude that is an insane lower body workout...wait till you see my garbage leg workouts

Posted by: Double D

Stewart20- I sure felt it after that workout to. IMO that workout isn't anything compared to what me and Arch put together for me. It was some type of a HIT routine, but I kept puking everyday I lifted, so I figured malnutrition may come into play so I had to go back to my old workouts. Thanks again anyways Arch.

Posted by: Double D

Well I felt kinda lazy today so I put a routine together to get me through this week.

Today
Bench-3x10 at 225lbs. (last set was not to bad this time)
Pullups-3x10 (last set with a 45lbs plate) some assistance for the final 2 reps
Shoulder press-3x10 at 135lbs. (pretty easy, but having some shoulder soreness)
Butterflies-3x10 at 55lb. DB's
Pullovers-3x10 at 105lbs.
Side Raises-3x10 at 35lb. DB's
Decline crunches-4x20 (with 25lb. plate)

W.O. Time-1hour 5 minutes

Kinda long workout, but I wanted to kinda take it easy this week since there was so much going on.

Ate not the best this week either. I consumed about 2300 calories which is about 500 more than I wanted. I'll get back into it 100% next week. All the overtime this past week hurt me.

Still got a leg workout this week, wish me luck.

Posted by: Double D

Well played a softball tournament yesterday and suppose to play today to. Damn this is killing my sleep. I have been getting off at 8am and staying up all day to play ball I get to bed at like 8pm and have to be back in here by 11pm. Its getting pretty rough, lucky for me today is the final day.

Diet is totally aweful for the past few to. I have been getting my protein intake, but I have been up for so long my food choices suck! I just eat whatever I can find. One of these days I will grow up and put my training first and everything else second, oh well......

Posted by: fufu

Numbers looking great.

Do you work nights or something?

Posted by: Double D

fufu I work swing shifts (which sucks). It gets tough sometimes coming off of midnights to get motivated to get into the gym. So sometimes my workout hours are kinda crazy.

Posted by: Double D

Well Monday night will be my next workout. I need to get a leg day in since last week was so wicked terrible. So I think I will do the following:

Squat-3x10
Deadlift-3x10
Lunges-3x10
Leg Curls-3x10
Calve raises-3xhigh reps

Hopefuly I can do it in under 45 minutes which would be excellent since I have to do it before work tommorow night. I think at like 9. Yeah I know another late workout.

Posted by: DeadBolt

Lookin good bud!

Whats your diet look like when its on...you said its very repetative? Just curious what your eating day in and out...

Posted by: Double D

Mostly chicken, greens, a few fruits, and some peanuts here and there.

Atleast 3 liters of water a day. So yeah very repetitive!

Posted by: Double D

Todays workout

Bench-3x10,8,6 at 230,240,250
Shoulders press-3x10 at 140 (not to bad)
Butterflies-3x10 with 55lb. DB's
Side raises-3x10 at 40lb DB's

Kinda tired today, but workout time was 35 minutes.

Posted by: fufu

Do your shoulders ever bother you after a workout like that?

Posted by: Archangel

Lookin good and Strong Brother D, keep at it!!!

Posted by: Double D

fufu Yes the definitly do. When I bench I feel like my joints are goin to bust! But I have been doing it so long it just seems like second nature. You have problems with your shoulders do ya?

Arch Thank ya brother. My journey torwards a better body is a never ending journey.

Posted by: fufu

Quote:

Originally Posted by Double D

fufu Yes the definitly do. When I bench I feel like my joints are goin to bust! But I have been doing it so long it just seems like second nature. You have problems with your shoulders do ya?

Sometimes. Less now than before because I am being more cautious.

Posted by: Double D

Well the last week I pretty much took it off. I think it was mostly because I simply got lazy. I had a ton of softball to play so I figured it would be best to take a week off. My nutrition was aweful. I dont think that I ate a single thing healthy either.......Oh well I suppose, I guess I will get back to it on Monday. wish me luck.

Posted by: fufu

Good luck.

Posted by: Double D

We did however play in a tournament on Saturday and we totally dominated every team in it. We beat every team in 5 innings, but 1. And that team we beat by 9. We were absolutly smashing the ball. It was a lower class tournament and the guys I was playing with were of a lower class, but they asked me to play so I decided I would. And I got asked several times if I was that class of a ball player. Of course I simply told them that I dont ussually play with those guys. And the response I got most of the time was oh well I didnt think so. Anyways we doubled our money so it was a good weekend.

Posted by: fufu

How do you win in 5 innings?

Posted by: Double D

If your team is up by 12 or more runs after 5 innings then the game gets called. In slow pitch softball if your team is up by 20 or more after 3 innings the game is also called. We almost did that to the last team we played.

Posted by: fufu

lawl, nice.

Posted by: Double D

I just ate something good for me for the first time in a week. I had me some chicken breast. Now we're getting serious baby!

Posted by: Archangel

Congrats on the tournament!!! Doubling money is ALWAYS a good thing, LOL!!!

MMMMmmmmmmm Chicken Breasts, Good Stuff!!!
Hope your having a Great weekend BRother D, and a safe 4th!!!

Posted by: Double D

Arch I appreciate it, I hope you are yours are safe this weekend. I got some fireworks to go and see tonight.

Posted by: Double D

Well fireworks sucked. Parade tonight. Wont be able to with stand the corn dogs and funnel cakes. But the best news is that i havent gained a single lb. as I have stayed just as hard for now. I have to get this diet back on track after the 4th. It shouldnt be a problem, but we will see.

Posted by: fufu

Must...resist! Today I took a bite of angel food cake and I spit it out after a couple bites. It probably wouldn't have done shit though.

Posted by: Double D

I think I got my body about right where I want it for now. I am trying to maintain and I havent gained a lb. or a slight percentage of bf so far. I check all of this on a day to day basis. As of right now I am not to worried about it, but come winter time and if I was still eating like that I think I would be screwed. I am so much more active in the summer months.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

If your team is up by 12 or more runs after 5 innings then the game gets called. In slow pitch softball if your team is up by 20 or more after 3 innings the game is also called. We almost did that to the last team we played.

I've played in leagues with mercy rules of 15 after 5 and 12 after 6. 20 after only 3 is almost cruel, the game's not even half over!

Posted by: Archangel

How goes it Brother D???

Posted by: Double D

Havent been able to get on here for a while. Have been really busy.

Last workout

Incline-4x10 with 200lbs.
Shoulder Press-4x10 with 135lbs.
Butterflies-3x10 with 55lbs. DB's
Side Raises-3x10 with 35 lbs. DB's
Skull Crushers-4x10 with 105lbs. (pretty easy)

WO Time-55 minutes

Posted by: Double D

Triple Threat- Yeah we have beat a few teams this year in 3 innings. We are looking to actually win a state title this year. Last year we took 3rd.

Arch- Thanks for the concern buddy. Things have been a little tough lately. I havent found to much time to get to the gym. Plus my gym is my garage and its been like 90 degrees plus everyday the past week.

Posted by: DeadBolt

Lookin good man! Glad your sticking with your journal...I haven't been around in a while but glad to see your still up and running!

Posted by: Double D

Been sticking to my journal ok, but the workouts have been to few in between. Like I have said its really hot and I have to air conditioning in my garage. So I try to lift in the pm, which sucks because I am much weaker.

Posted by: Archangel

Quote:

Originally Posted by Double D

Been sticking to my journal ok, but the workouts have been to few in between. Like I have said its really hot and I have to air conditioning in my garage. So I try to lift in the pm, which sucks because I am much weaker.

At least you continue to do them!!! Keep your chin up and your heart light!!!

Posted by: Double D

Thanks Arch. Right now its softball time anyways and I think we are going B state this year which is pretty much some of the best teams in the state. We hope to come away with a state title this year. Last year we placed 3rd. Winter has always been my time to shine, summer is for leaness and maintaining.

Posted by: AKIRA

I forgot again, but what are butterflies?
Are your shoulder presses with a BB and are they seated? (I wish my gym had the appropriate shit)
I read your last leg workout and jesus man, fucking 60lb DB lunges???!!! I just started doing these and Id either drop those DBs, run out of breath at my 3rd rep, or pass out.

I am going to be doing alot of unilateral movements soon, so hopefully lunges will come up!

Good work.

Posted by: Double D

Butterflies are laying flat on a bench with a dumbell in each hand. With your elbows slightly bent and bring the dumbells out to your sides keeping your elbows slightly bent. And bring it back up like hugging a tree.

My barbell presses are standing because I don't have a spot.

And those 60's are pretty decent. In college I was using 80's now those were tough. i have lost a bit since then, but only in the legs. The rest of my lifts are pretty close to then.

Thanks for the encouragement.

Posted by: joycough

Still pretty nice.

Very nice looking w/o's D!

Posted by: Double D

Joycough-Thank you I appreciate it.

Posted by: fufu

Personally, I find I preform a little better later in the day. I like to workout in the morning though.

Posted by: Double D

If it wasnt so hot I would work out at like noon each day. Damn the heat!

Posted by: joycough

I tried 6 in the morning. I've tried 4-5 in the afternoon. For myself I find that 10 am is best, then 4-5. Too early in the morning I'm still half asleep. We'll see what I have to do when I start to work some day...

Whatever works for you though, eh! Everyone is totally different.

I also like it best when there is virtually no one at the gym.

Posted by: Double D

Well I have no real gym I workout in my garage without an airconditioner. Oh it sucks. So this past week its been like 95 each day. And theres no way I am training in those conditions. But like I said I just try and maintain in the summer and really build in the winter.

Posted by: fufu

The sun saps my energy sometimes too.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Butterflies are laying flat on a bench with a dumbell in each hand. With your elbows slightly bent and bring the dumbells out to your sides keeping your elbows slightly bent. And bring it back up like hugging a tree.

My barbell presses are standing because I don't have a spot.

And those 60's are pretty decent. In college I was using 80's now those were tough. i have lost a bit since then, but only in the legs. The rest of my lifts are pretty close to then.

Thanks for the encouragement.

So butterflies are like flies? Are the elbows more bent than regular flies? ...or are buttlerflies = flies? hahah

Thats still crazy weight for the lunges. I am trying to perfect mine myself. I keep feeling some fucking pain in my tailbone when doing these...

Posted by: Double D

Did you do something to your tailbone recently or in the past? Tailbones sometimes take a very long time to heal.

And flyes and butterflyes are the same thing.

Posted by: Double D

Decided to do 5x5 today.
Squat-5 sets of 5 with 375lbs. (seemed fairly easy today)
Deadlift-5x5 with 400lbs. (not to bad either, sure was tough but I think I couldve done a few more sets)
Lunges-3x10 with 90lb Db's (pretty tough)
Leg curls-went with 3x10 (again cant remeber weight)
Calve raises-3x25,20,15 350, 400, 450lbs.

Wo Time-65 minutes.

I will get serious again one day, but for now I am doing pretty good. Right now I am lucky to get my leg day in once every 2 weeks. But taking last week off seemed to help me out.

Posted by: fufu

Damn, those are some massive lowerbody numbers. Especially for not being "serious". Sheesh!

Posted by: Double D

Well I was very serious over the winter and most of the summer. Only the past month have I kinda slacked off. Thanks though.

Posted by: fufu

It'll probably do you some good to taper off anyways.

Posted by: AKIRA

Quote:

Originally Posted by fufu

Damn, those are some massive lowerbody numbers. Especially for not being "serious". Sheesh!

I know! Its Nucking Futs!

Are you deadlifting that weight with straps?

Posted by: joycough

Damn D that's some crazy numbers...especially the Deads...damn!

Posted by: Double D

Yeah unfortunatly I do use straps. Theres no way around it for now. I normally do anything under 300lbs without straps. But after that I figure if it was my grip that I wanted to workout then I would concentrate more on it, but since its a back and legs thing then I dont want to have to worry about my grip.

Thanks guys I appreciate the encouragement.

Posted by: Double D

Well as for today I decided to do some minor things.
Decline crunches-4x25 with 25lb plate
Seated knee ups-4x25

Cardio-Heavy Bag for 25mins.

Wow abs are killing me now though, but they are one of several parts of my body that need improved!

Posted by: Archangel

FANTASTIC w/o BRother D, movin some serious weight!!! And I LOVE your cardio choice, Ahhhhhhhhhhhhhhhhh, heavy bag training!!!

Posted by: Double D

I try and pick a spot on the bad and work on that and mix in on what would be some body shots. My hands have gotten much quicker over the past year with that bag.

Thanks alot Arch.

Posted by: fufu

I didn't know you boxed.

Posted by: Double D

I dont actually box. I get into alot of scraps here and there, but thats just because some people cant control their mouth and sometimes I am not the better man. But I love to hit the heavy bag for about 30 minutes its an incredible workout.

Posted by: Double D

Weighed this morning and weighed in at 200.4lbs. Seem to stay right about there. Oh well, I dont pay to much attention to my weight, just my poundages.

Posted by: kenwood

nice cardio choice

i also have a heavy bag and speedbag

but never use it lol

Posted by: fufu

lawl, I personally wouldn't mess with a guy of your strength.

Posted by: Double D

Naw fufu, trust me its not all about strength. I've gotten knocked around pretty good by a guy who wasnt no where near my strength a few years back, yes we were drunk but he still held his own. IMO it has alot to do with experience. Its kinda like how many fights you been in and that kinda thing. I've seen some guys that look like they can fight and talk pretty tough, but when it comes down to it they get totally crushed. Then again it can be the guy who doesnt say much and keeps to himself that is a hell of oa scrapper. It really is hard to pick, but strength does help, its just not everything.

I appreciate the respect though.

Posted by: fufu

lawl, well I have very little fighting technique and I've only gotten into fights with my brother.

Posted by: Double D

lol......oh well fighting dont make the man anyways.

Posted by: kenwood

lol

Posted by: Archangel

Morning Brother D2!!! Have you thought of doing Rounds on the bag??? When I kick-boxed, my trainer would make me go ALL OUT, for 3 minute rounds on the bag, talk about exhaustiong, and yet completely effective!!! Set a timer for 2-3 minutes, and try it, it'll blow your mind my Friend!!!

Posted by: Double D

Arch-I normally see how long I can go and normally I try to go 5 minutes at moderate intensity, but even at that its super tough. On the last 5 I leave nothing in the bag.

Posted by: Burner02

Quote:

Originally Posted by Double D

Well I have no real gym I workout in my garage without an airconditioner. Oh it sucks. So this past week its been like 95 each day. And theres no way I am training in those conditions. But like I said I just try and maintain in the summer and really build in the winter.

ahh...c'mon, D-
That's where the hardcore! training comes in! Have u got a big fan u can manuever to put some air on you while u lift?
I think the being too tired in the evning may be a mental blocK? Just try and find what time is best for you. I've tried early morning...mid-morning, early afternoon and evenings....I think afternoons work best for me. But then, that's just me. (works around my scedule the best, most of the time)
BTW: if it helps...I''ve had some AWESOME workouts in the desert...high noon in 95 degree heat.
Personally, I like being all sweaty when I work out...feels like I am doing something....make sure u are drinking plenty water / gatoraide drink thruout the workout.
Besdies...u can blast Metallica / Korn and all the good tuens to motivate u to grip it-n-rip it!
I heard some sort of dance remake of 'My heart will go on' or some crap like that in the gym yesterday...try listening to THAT When u are trying to move some weight....

Posted by: Burner02

Quote:

Originally Posted by Archangel

Morning Brother D2!!! Have you thought of doing Rounds on the bag??? When I kick-boxed, my trainer would make me go ALL OUT, for 3 minute rounds on the bag, talk about exhaustiong, and yet completely effective!!! Set a timer for 2-3 minutes, and try it, it'll blow your mind my Friend!!!

...AND a kickboxer???? Dang, Archie! U really can lay the Smiting smack down upon an evil doer!

I've got Tae-bo tapes...do those help?

Posted by: Double D

I normally feel a little lethargic in the evening, but whenever I finally get in started I am fine. I have gotten into the gym (garage) 3 times this week, which is what I am shooting for this summer. Each day its been over 100 degrees in that garage, it does suck but I figure if I take a month off and wait for it to cool down my gains will go to shit. I got softball state coming up in 2 weeks and I cant lose any strength at all before that. As far as picking a time to workout its really tough, I work swing shift so that really cuts into a set schedule!

Posted by: Burner02

Quote:

Originally Posted by Double D

I've seen some guys that look like they can fight and talk pretty tough, but when it comes down to it they get totally crushed.

How'd u know about me????

Posted by: Double D

Lucky guess I guess.....

Posted by: Burner02

Quote:

Originally Posted by Double D

I normally feel a little lethargic in the evening, but whenever I finally get in started I am fine. I have gotten into the gym (garage) 3 times this week, which is what I am shooting for this summer. Each day its been over 100 degrees in that garage, it does suck but I figure if I take a month off and wait for it to cool down my gains will go to shit. I got softball state coming up in 2 weeks and I cant lose any strength at all before that. As far as picking a time to workout its really tough, I work swing shift so that really cuts into a set schedule!

gotcha-
I used to have a routine..which I may implement again: Get off work: Go to starbicks for a double esspresso....go tan while waiting for said esspresso to kick in..then hit it.

Garage: door open or closed? Can u open it to move some of that hot, stale are out?

Posted by: Double D

Damn people who live in big cities with Starbucks and shit! I live in the boondocks and its tough to find coffee thats not been sitting there for 2 days at a gas station. HAHA........but there I go again making excuses.

Posted by: Double D

Oh and garage door is definitly open, I always just hope for some good rain.

Posted by: Burner02

Quote:

Originally Posted by Double D

Damn people who live in big cities with Starbucks and shit! I live in the boondocks and its tough to find coffee thats not been sitting there for 2 days at a gas station. HAHA........but there I go again making excuses.

I have a 4 cup coffee maker at home...better tasting....cheaper...
now..to get an esspresso machine and I will be golden!

Or...during the summer, I preder something cold...have u tried Monster energy drink? That's my new breakfast dring, in lieu of coffee....get the 'blue' one. (only has 6g sugar in that whole can) and it will definately wake u up!

usually take one about 35 - 45 minutes prior to working out.

Posted by: Double D

huh........nope never even heard of it.

Posted by: Burner02

http://www.monsterenergy.com/index.php

Posted by: Double D

Oh thats right I've seen those b4. I'll have to give them a try.

Posted by: Double D

I was at work last night and picked up a 50lb bag of additives. I slipped on some oil and my shoulder popped. I didnt think to much of it but whenever I woke this morning it was extremly sore. So I think I maybe taking a few days off. I probably need to go see the company doc. We will see what tommrow brings.

Posted by: Burner02

hope u are feeling better...

Posted by: fufu

Keep us updated!

Posted by: Double D

Went to the doc today. Says I may have tore something (I thought no shit). Goin back for xray tommorow.

Posted by: Archangel

Oh man, hope it's not serious!!! Shoulders are NOTHING to mess with!!!

Posted by: Double D

yes I am veru bummed out about this! Especially since we are so close to state. Thats in 2 weeks. I think I am still going to do legs though. but I have a lifting partner and he will be putting all the weight onto the rack. Lunges are now out along with deadlift.....Dammit this makes me even more angry!

Posted by: Double D

Depressed as hell, just ate a Suzy Q and drank some chocolate milk. But that can only go so far I still dont wanna be a fatty.

Posted by: fufu

Sorry to hear about the outcome. Was it a sports doctor you saw? Alot of "regular" doctors will throw out a diagnosis that sounds good from the symptoms, so there could still be hope that it isn't torn. How is the shoulder feeling ATM? On any meds? Which shoulder was it?

Posted by: Double D

He perscribed me some tylenol with codine, damned doctors are afraid to give out vicadin anymore! It was just my family doc. I will let them take an xray and of course I will get 2 other opinions. Really sore at the moment. I cant take off work because I really need the cash.

Posted by: fufu

Ah well, good luck to you.

Posted by: Double D

thank you I will definitly need it. This does suck.

Posted by: Archangel

Wishing you nothing but the BEST my Friend!!!

Posted by: Double D

Well took some xrays and things of that nature Friday. Should get the results back Monday. Its still pretty sore, but seems like the real sore part is gone.

Posted by: Double D

Only about a week since my last lifting session and I am down about 8 pounds. Well i am at 190lbs now. URGH!

Posted by: fufu

Well that's good that the shoulder is healing. These pitfalls in training suck big time, but it passes.

Posted by: Double D

I havent eaten well at all in the past week. I think I have had everything bad for me that there is. Well tonight here at work atleast I brought chicken breast, brocolli, and rice. Better than the pizza I ate the other day. Weighed 191 this morning. Am I losing muscle already? I dont even wanna touch the weights at this point because I dont wanna be dissapointed. I should expect it thoiugh, since I have been though this kinda thing before. But none the less its always depressing!

Posted by: Burner02

...did u have any Ben and Jerry's Chocolate Chip cookie dough ice cream???

I dooubt you'd drop muscle that fast...most likelt mainly just water weight? also wouldn't worry too much about lost strength....muscle memory is a good thing, besides, how long have u been out of the gym? You won't lose too much right away...and as u are still prety young, you'' be rack back in the saddle in a few weeks after you get back into it.

Posted by: Archangel

Whats the news on the shoulder, Hope its good news!!!

Posted by: fufu

I'm still suffering from some shoulder pains even after my week off. So I can feel your pain, I'm sure your injury is a little more serious than mine though.

Posted by: Double D

Well guys surgery is scheleduled for a week from tommorow. So if you dont see me around much then thats why. Thanks for the support, but now I think I am going to need it more than ever!

Posted by: fufu

So what was the verdict? I didn't know you were getting surgery!

Posted by: Double D

Well supposivly I had some torn tissue, but I got a second opinion and he said with a bit of therapy it should do the trick, he didnt see anything tore. And he was an actual sports doc. He said about a month would do it. (if lucky). I am chomping at the bit to get back into the gym. I did however do legs the other day. I had a buddy handle the weight by putting it on the bar for leg press, leg extentions, and leg curls. Thats the only 3 exercises that I knew the shoulder wouldnt get used. Wish me luck guys.

Posted by: fufu

Yeah, it sucks, but back squats put alot of pressure on the shoulders. Shoulders just get in the way of everything.

How is it feeling btw?

Posted by: Double D

Feeling ok for now. Havent really did anything with it though. Gotta start therapy tommorow. I am sure I will be using those little bands and things like that. I am ready for the real weight again, but I know my limits.

Posted by: fufu

Awesome.

Posted by: Triple Threat

Good luck on the recovery. Shoulders are difficult to rehab and it takes a while. All in good time.

Posted by: Double D

Thanks for the concern and the encouragment. Its much appreciated!

Posted by: Double D

Well guys after a week of therapy my shoulder is feeling pretty good. Havent had hardly any pain, just kinda careful with it. I am already preparing for my workout in a month, that is if everything goes ok. Check this out.

Day1 (push)
Bench-4x6-10
Incline-3x6-10
DB's overhead press-3x10-12
Side raises-3x10
Close grip bench-3x10
skull crushers-2x20

Day 2-off

Day 3-Legs
Wanna do squats, but believe it or not my squat rack broke a few days before I hurt my shoulder. (A wield came outa it)
Lunges-4x20 (heavy weight)
SLDL-4x10
LegEx-3x10
Leg Curls-3x10
Calve Raises-4x10-15

Day 4-off

Day 5-Back, Bis, traps, and abs (Pull)
Deadlift-4x6-10
Pullups-4x10
1-Arm DB row-3x10
Bar Curls-3x10
Alternating Curls-2x10
Shrugs-3x10
Decline Crunches-4x25
Seated Knee ups-4x20

Next 2 days off.

What do you guys think? Maybe to much bicep work or just enough? Same goes for triceps, to much tri work or just enough?

Like I said fellas I am ready just as soon as they clear my shoulder! And of course I wont do heavy weights to start off, I wanna make sure my shoulder is 100%!

Posted by: fufu

Arm stuff looks fine IMO. I suppose if you don't have any pain, you should be fine for things like overhead pressing and such, I'm not a professional so take my opinion lightly. What sort of rehab stuff are you doing for your shoulder?

Posted by: Double D

Alot of band movements for now. I dont know what he has in mind for the later weeks. My mind set is better now than ever. I think its pretty much because I am chomping at the bit to get in there and go!

Posted by: fufu

That's great, being injured can be a major stress dealing with not going to the gym. Glad to see your doing better. Improvement from now on.

Posted by: Double D

Quote:

Originally Posted by fufu

That's great, being injured can be a major stress dealing with not going to the gym. Glad to see your doing better. Improvement from now on.

Without a doubt. I can't wait to get out and grow again. I know my strength will be about half, but its cool. It will only take about 3 or 4 months to get back to where I was. I wanna do some 100lbs. DB Lunges! Those are intense!

Posted by: fufu

lawl, those are some savage lunges.

Posted by: Archangel

Brother DD, glad the rehab is going well, I like the w/o plan of attack, looks solid to me, but then again what do I know!!!

Heres to a speedy recovery my Friend!!!

Posted by: Double D

Fufu-Yes those Lunges are super intense, ought to give them a try sometime.

Arch-Thanks. It seems to be going good. Best wishes to you and your family.

Posted by: Double D

Just a small update, shoulder is feeling fantastic. Also up to 205lbs! I dont know if thats good or bad, but I have been taking creatine Monohydrate to try and preserve muscle. Whatcha guys think, am I holding water weight? I mean thats like 7 or 8 pounds in like a week.

Posted by: fufu

Great, so you aren't experiencing any pain?

Posted by: Double D

Nope no pain at all. Actually played in a softball tournament this weekend to. Of course my left shoulder isnt my throwing shoulder. which is good. But I took my swings with about half the normal power. But all and all it went good. another few weeks and I can start my workout. I sure did eat like a pig this past week though. But still only weigh in at 200lbs. So everything is going ok. Hate to see the decrease in strength whenever I get back into it. Oh well guess gotta take the good with the bad.

Posted by: fufu

Quote:

Originally Posted by Double D

Nope no pain at all. Actually played in a softball tournament this weekend to. Of course my left shoulder isnt my throwing shoulder. which is good. But I took my swings with about half the normal power. But all and all it went good. another few weeks and I can start my workout. I sure did eat like a pig this past week though. But still only weigh in at 200lbs. So everything is going ok. Hate to see the decrease in strength whenever I get back into it. Oh well guess gotta take the good with the bad.

Well that is good news. You probably expereinced some slight atrophy, but you'll bounce back. When do you plan on starting weight training again?

Posted by: Double D

Fufu-Well dont know for sure. My last therapy session is today in an hour. My trainer says I am doing fantastic and sees no reason why I shouldnt be able to get back into it very lightly. But he wants me to see my doc first. So probably next week sometime. Pretty excited.

Posted by: fufu

Quote:

Originally Posted by Double D

Fufu-Well dont know for sure. My last therapy session is today in an hour. My trainer says I am doing fantastic and sees no reason why I shouldnt be able to get back into it very lightly. But he wants me to see my doc first. So probably next week sometime. Pretty excited.

Nice. Gonna feel good to get back in the gym, no doubt.

Posted by: Double D

The last few days I have gotten back into it. Shoulder feels great but my pride is hurt!!!!

Monday-
Bench-4x10,8,6,10
With 205lbs, 215lbs., 225lbs., 215lbs.
Incline-3x10 with 185lbs.
Upright Rows-3x10 with 115lbs.
Side Raises-3x10 with 35lbs.

Tues-Off

Weds
Deadlift-4x10,10,8,6
Warmup-225
Weights 295, 315, 335, 355
Pullups-3x-failure
1-arm Rows-4x10 with 90lb DB's
Shrugs-4x10 with 205lbs.

Today-Off

Will do Legs tommorow. Wow I am extremely weak and feel totally aweful. To make matters even worse I weigh like 207lbs. Yeah its goin to take some time to get back into it. A month off who wouldve thought it would kill my gains that much.

Posted by: Double D

Did chest alone today
Incline-4x10 reps with 215lbs.
Butterflies-3x10 with 50lb. DB's
Bench-2x10 with 185lbs. (super slow and lots of negatives)

Will do back tommorow. Trying to focus on one muscle group a day for now. Still very weak!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

A month off who wouldve thought it would kill my gains that much.

A month off plus an injury. It does come back. Been there, done that. Good luck and don't rush it too much or you'll just have another setback.

Posted by: Double D

TT- Thanks bud. i appreciate all the support right now.

Posted by: FrankT

So I read, through the last couple pages.

Is it your rotator that is hurt, or your actual deltoid?

Several years ago, I fucked up my right rotator cuff. Yet I was too young and dumb and just kept working out with it. Got so bad that I eventually could barely lift it. Finally took a while off and it got a little better.
Took a good year for it to fully recover though.

It's tough, but as long as you warm up well, you should be fine.

Posted by: Double D

I have actually went through some therapy for it and all is fine now. It was my rotator.

Lately I havent been able to get my ass in the gym because I have been going through some serious personal problems. I today finally got my life back together and I am ready to roll again. Lets get this shit started.

Posted by: Double D

Tommorow's scheledule:

Pullups-3xfailure
1-arm Rows-3x10
Deadlift-4x10
Bar Curls-3x10
Altnernating Curls-2x10

Workout is at 9 tommorow morning. I am ready to get serious again!

Posted by: fufu

Woohoo, back to the gym.

Posted by: Double D

Gotta love it. I am so excited. Feels like an old friend is coming back! My first thing I need to do however is buy a squat rack. I am hurting here.

Posted by: Double D

Got called into work today early so i didnt get a chance to hit the weights. That always pisses me off. Oh well guess I will hit her hard tommorow.

Posted by: Double D

Well I had a pretty decent workout today, considering its one of my first workouts back since I did the rehab on my shoulder.

Pullups-3x 18, 16,12 (good negatives)
1-Arm Rows-3x10 with 90lbs. (pretty easy, nice and slow on the way down)
Deadlift-4x first set with 345 went 8 times
second set 370 went 5 times
3rd set 380 went 4 times
last set 410 for 1 weak ass rep.
Shrugs-3x10 with 225

I sure do hate starting back. Deads felt pretty good, other than that everything else felt kinda weak. It will come with time.

Weighed 210.3 today, damn fatass I am.

Posted by: Double D

After the comment about being a fat ass I have ate the following today:

11:00 am- Breakfast 2 scoops whey and 1 cup skim milk

12:30pm- 8 ounces steak, 1 and 1/2 potato, 2 cups of brocolli (this meal is post workout)

2:30pm- 2 scoops whey 1 cup of milk

5:15pm- 8 ounces steak, 1 potato, and 1 cup brocolli

Stuffed right now. I will probably have a can of tuna at about midnight and before that some more whey. Just didnt bring all that much to eat to work.

Posted by: Double D

Well heres my crappy bench day, I need to get some time in before I can resume my prior strength, but dammit its getting frustrating.

Incline-4 sets
195lbs at 10 reps (Pretty easy)
205lbs at 8 reps
215lbs at 7 reps
225 at 5 reps
Bench-3 sets
215 at 10 reps
225 at 6 reps (I dont know what happened, but I really feel off)
235 at 3 reps (wow was that aweful, I was super pissed)
Shoulder Press-3 sets
115lbs. at 10 reps (really easy, but watching the shoulder, little sore)
135lbs for the next 2 sets at 10 reps (pretty rough)
Side Raises-3 sets
35lb DB's for 10 reps on all 3 sets

WO time-55 minutes

Shoulder is kinda sore, but not painful. I think I will be more careful next time.

Weighed 208lbs. today, still look pretty lean.

Posted by: Double D

No workout today. I am currently working midnights so I am trying to get my sleep in order. However did eat like a pig tonight. My wife made nachos, and her nachoes are so good. I always add a ton of chicken, so I ate atleast 2 breasts. Plus some salsa, cheese, and some refried beans (I know not good, but sometimes I gotta eat something bad).

Weighed 207.4 today. Have been drinking over a gallon of water a day.
Got legs tommorow, wish me luck.

Posted by: Double D

Weighed 208.7 today. Dont know whats up, but I think I had better cut back on the grub a bit. How ever have been getting stronger again. I have been having some personal problems so today I decided to put all of that first and skip my workout. I am hoping to get back to it tommorow, but we will see. I have to put my family first on this one.

Posted by: Double D

Plan on starting this Monday

day1-Back/Delts
Deadlift-4x5
Bent Over Rows-3x5
Pullups-3x5
1-arm rows-3x5
Military press-3x5
Side raises-2x6
upright rows-2x6

Day2-Quads/Tris
Squats-4x5
Extensions-2x10
Lunges-3x20
CG Bench-2x5
Skulls-2x5
superset
French Press-2x5

Day3-off

Day4-Hams/Traps/Calves
SLDL-4x5
Leg Curls-3x5
Shrugs-4x5
Farmers Walk-3xfailure
Calve extension-3x30
Donkey Calves Raises-3x30

Day5-Chest/Abs
Bench-5x5
Incline-3x5
Butterflies-2x10
Pushups-1xfailure
Decline crunches-5x25

Days 6 and 7 off

Any comments or suggestions? Everything looks ok to me, only problem I am going to have is finding a squat rack to buy before squat day. A piece of mine has broken off a month ago and I havent really lifted since. As well advertised hurt shoulder.

Posted by: fufu

Looks like your program is more body part oriented. I've been training more movement oriented which has working great for me. Whatever works for you though, go for it. Day 1 looks pretty high volume at higher intensities, careful there.

Posted by: Triple Threat

The one thing that I don't like is doing squats the day after doing deads. I couldn't handle it, but if you can, great. Good luck with it. Is your softball season done yet?

Posted by: Double D

Well softball season is pretty much done, but we have some tournaments here and there. I have one this Saturday in St.Louis.

Yeah I thought about it and I am not squatting after deads. To much emphasis on the lower back.

I have worked out since, but no time to post.

Posted by: Double D

Quote:

Originally Posted by fufu

Looks like your program is more body part oriented. I've been training more movement oriented which has working great for me. Whatever works for you though, go for it. Day 1 looks pretty high volume at higher intensities, careful there.

High volume and intensities have worked for me for years. But yeah thanks for the heads up. I appreciate it.

Posted by: Double D

Playing in a softball tourny today. Gotta work at this shit hole before I go though. Hopefully my team can keep us outa the losers bracket until I get there.

So I squatted for the first time in a while and have lost a ton of strength. I think I maybe able to max out more on my bench than my squat. I am not to worried about it, I know it will come with time. But for now this sucks.

Posted by: fufu

You should bounce back quick. If I remember correctly, Kelju took 2 months off completely and lost 20 lbs and now he is breaking PR's after a month-ish.

Posted by: Double D

Thanks for the encouragement. Cant wait to get there. For now this is embarrasing! I am currently pressing off of my heels. Feels kinda odd. I have always squatted that way because thats how I was taught 10 years ago.

Posted by: Double D

Weighed in today at 208. BF is hovering around 14%. I am sure I will probably get it up to 18 or so befrore the winter is over, just because I am going to try to put on some serious size this winter. I want to reach 220lbs.!

Posted by: Double D

My goals for the winter
Bench-360
Squat-400
Dead-500

Current:
Bench-315
Squat-I just started again
Dead-Around 450

I think those are some pretty reasonable goals. I want to start the Bill Star program in about 2 weeks. As of now I am trying to get back into the routine because of the month layoff from my shoulder.

Posted by: Bakerboy

Good luck with your new goals. I look forward to seeing how you set up you new program.

Posted by: Double D

I was thinking of doing the Bill Starr 5x5 program, but I am not sure yet. I want something to really build strength. I have never really lifted for strength, but more for size.

Posted by: Stewart14

Quote:

Originally Posted by Double D

I was thinking of doing the Bill Starr 5x5 program, but I am not sure yet. I want something to really build strength. I have never really lifted for strength, but more for size.

I tried the 5x5 program earlier this year, and I actually found it gave me more size than strength for some reason. It is a very taxing program for a natural lifter who has other responsibilities in life other than just lifting, eating and sleeping, like a job and stuff. Squatting heavy for multiple sets 3 times a week is rough, and the day 2 squats and deadlifts on the same day is super brutal.

If you want strength by the end of the year, do a westside or a westside type routine, your strength will DEFINITELY go up. Have you ever tried westside? (forgive me if you have, I really haven't read through your journal)

Posted by: Double D

Stewart-No I have never heard of it. Got a link to it. I really havent ever tried anything for strength, ever. I have been more into bodybuilding than anything. I got to thinkin after 11 or so years of lifting and my bench isnt around 400+ pounds I need to rethink somethings.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Stewart-No I have never heard of it. Got a link to it. I really havent ever tried anything for strength, ever. I have been more into bodybuilding than anything. I got to thinkin after 11 or so years of lifting and my bench isnt around 400+ pounds I need to rethink somethings.

thats funny you say that, I feel the same way, after all the time I put in lifting, it's pathetic where my numbers are, sure they are good, don't get me wrong, but it goes to show how much fooling around and not having a plan can really affect you.

as for westside, just do a google search for it and you will find oodles of stuff on it. it is a cool program if you want to gain strength. if you don't want to read about it, let me know, I can give you a good plan to start with it, I have done lots of different westside style routines, so I can point you in the right direction. It is a 4-day per week program, or if need be, you can tone it down to 3, it's up to what you can or can't do as far as workout days.

Posted by: Double D

Thanks Stewart. I have already did some searching. I havent gotten to indept with it yet, but whenever I get time in the next few days I will familiarize myself with it. Thanks again.

Posted by: Archangel

Hello BRother D2, hope all is well for you, Best Wishes for your goals!!!

Posted by: Double D

Thank you Archie, I think I am giving the westside training a goal once I can really get it figured out.

Posted by: Archangel

You'll hit your goals, no problem!!!

Posted by: Double D

Monday-- ME Bench

1. ME movement--work to 1rm.
rotate like this:
bench press - 3 weeks
board press or rack press - 3 weeks
floor press - 3 weeks
repeat
2. Inlcine Bench press 3 x 8-10
3. Barbell Rows 3-4 x 8
4. 1 arm db overhead tricep ext. 3 x 10
5. DB curls 3 x 8
5. Bent over laterals 3 x 10

Wednesday -- ME Squat/DL

1. ME movement--work to 1rm
rotate like this:
good mornings in rack -- 2 weeks
rack pulls -- 2 weeks
box squat -- 2 weeks
deadlift - 1 week
squat - 1 week
repeat
2. DB or Barbell Lunges 3 x 8
3. Glute ham raise 3 x 8
4. Pullups or pulldowns 3 x 10
5. Hyperextensions (when you can) 3 x 10
5. weighted Abs work- whatever you like 3 sets x 10

Thursday -- DE Bench

1. Bench Press - 185 or 225(depending on where I'm at) 1 set max reps up to 20, then add weight. If you do 185x20, go to 225. if you get 225 x 20, go to 250.
2. DB Bench Press - 3 x 10
3. close grip bench press - 3 x 6-8
4. DB Rows - 3 x 10-12
5. BB or DB Shoulder Press - 3 x 10
6. Bent over laterals - 3 x 10

Saturday -- DE Squat/DL
(Since I won't be doing speed work, I'll be doing rep work here on the squat)
1. squats -- 3 x 8
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5. non-weighted ab work of your choice - 3 x 15

Well there it is. I got a ton of help from Stewart! Thanks alot buddy. i truely appreciate it. But this is the bodybuilders version of the westside program.

Posted by: Triple Threat

The workout looks good, Double D.

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Monday-- ME Bench

1. ME movement--work to 1rm.
rotate like this:
bench press - 3 weeks
board press or rack press - 3 weeks
floor press - 3 weeks
repeat
2. Inlcine Bench press 3 x 8-10
3. Barbell Rows 3-4 x 8
4. 1 arm db overhead tricep ext. 3 x 10
5. DB curls 3 x 8
5. Bent over laterals 3 x 10

Wednesday -- ME Squat/DL

1. ME movement--work to 1rm
rotate like this:
good mornings in rack -- 2 weeks
rack pulls -- 2 weeks
box squat -- 2 weeks
deadlift - 1 week
squat - 1 week
repeat
2. DB or Barbell Lunges 3 x 8
3. Glute ham raise 3 x 8
4. Pullups or pulldowns 3 x 10
5. Hyperextensions (when you can) 3 x 10
5. weighted Abs work- whatever you like 3 sets x 10

Thursday -- DE Bench

1. Bench Press - 185 or 225(depending on where I'm at) 1 set max reps up to 20, then add weight. If you do 185x20, go to 225. if you get 225 x 20, go to 250.
2. DB Bench Press - 3 x 10
3. close grip bench press - 3 x 6-8
4. DB Rows - 3 x 10-12
5. BB or DB Shoulder Press - 3 x 10
6. Bent over laterals - 3 x 10

Saturday -- DE Squat/DL
(Since I won't be doing speed work, I'll be doing rep work here on the squat)
1. squats -- 3 x 8
2. SLDL -- 3 x 8
3. pullups or pulldowns -- 3 x 10
4. hyperextensions - 3 x 10
5. non-weighted ab work of your choice - 3 x 15

Well there it is. I got a ton of help from Stewart! Thanks alot buddy. i truely appreciate it. But this is the bodybuilders version of the westside program.

Good looking program! One observation though, and I mean this in a most constructive way. You mentioned earlier you have never lifted for strength, just size, and that you were interested in a program that would increase your strength. Westside is perfect for that goal, but the above program is no Westside my friend. If Louie Simmons were dead (which he isn't), he would be turning over in his grave hearing of this program

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

we did change up a lot of things to suit DD's needs. I suggested he replace speed work with repetition work cause I don't think anyone other than competitive powerlifters needs the speed work. Other than that, I don't think it's too far off from a traditional westside template.

Posted by: Double D

TT-Took alot of good advice and with Stewart's help I got this together. I look at this as being kinda a bodybuilders way of westside.

JD-Yeah we know its not strictly westside. Kinda westside with a twist. i think it should still be pretty easy to see strength increases on this. Thanks for the observation though.

Stewart- I agree with that 100%. We have kept a ton of back work along with the ME days. The only differnce is we replaced speed work with rep work. More suited for a BB'ers lifestyle.

Posted by: Double D

Last night, felt kinda tired but decided to go ahead and hit it last night.

Bench
135x8
155x8
185x3
225x3
250x3
275x3
300x1
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not. My bench is kinda crappy right now because I am still kinda recovering from my shoulder injury, but it will soon be awesome!

Incline
185x10
205x8
195x10

DB Rows (did these because I have horrible form with BB rows)
80x10
90x10
100x10
110x8

Skulls (decided to do these this time because I had a spot)
125x10
125x10
125x8

Bent over laterals
25 DB'sx10
25 DB'sx10
25 DB'sx10

Well I really did enjoy this! My bench isnt even close to where I want it, but I think it will be soon. I was kinda tired before hand so I popped an ephedra. Wow what a headache I had afterwards! No more of those.

Posted by: Archangel

Wow, wish I could have those numbers, excellent my Friend, hope the shoulder is healin good!!!

Posted by: Double D

Archie you do have those numbers plus some!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Bench
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not.

It's your choice. Some weeks I would go to failure. Other weeks I would call it quits when I got the rep, but struggled with it.

Posted by: JerseyDevil

My sincere apologies to both Stewart and Double D. I looked at that program and all I saw was the DE portion, and the accessory work on ME day. Never noticed the 'work to 1 RM'. All I can say is I feel like a dumbass.
That said, yes I agree, this does look like a good Westside for BB'ers

Posted by: Double D

No problem JD. No hard feelings whatsoever.

TT-Thanks for the help. I will next time.

Posted by: Double D

Oh and by the way I have been taking in around 4500 cals a day. And around 275 grams of protein. I weighed this morning at 212. Trying to get a litle bulk going on besides I will need the calories to put on the strength I am looking for.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Last night, felt kinda tired but decided to go ahead and hit it last night.

Bench
135x8
155x8
185x3
225x3
250x3
275x3
300x1
305x1
*Didnt go any higher because I didnt know if I was suppose to go to failure or not. My bench is kinda crappy right now because I am still kinda recovering from my shoulder injury, but it will soon be awesome!

Incline
185x10
205x8
195x10

DB Rows (did these because I have horrible form with BB rows)
80x10
90x10
100x10
110x8

Skulls (decided to do these this time because I had a spot)
125x10
125x10
125x8

Bent over laterals
25 DB'sx10
25 DB'sx10
25 DB'sx10

Well I really did enjoy this! My bench isnt even close to where I want it, but I think it will be soon. I was kinda tired before hand so I popped an ephedra. Wow what a headache I had afterwards! No more of those.

Glad you enjoyed it! This is perfect. next time on a ME lift, just go till you can't do anymore....if you fail, drop the weight 5-10 pounds and try again. Keep going until you hit a weight though, don't want to end on a failed attempt. you want your body to remember the successful attempt....

Keep it up, with 4500 cal a day and a strength program, you will be out benching me in no time...

Posted by: Double D

Well this is what I am hoping for. My all time best was 365lbs about 3 years ago. I want to smash that however! I want atleast 4 plates. I know its going to take time and hard work but I am in it for the long haul!

Posted by: Stewart14

Quote:

Originally Posted by Double D

Well this is what I am hoping for. My all time best was 365lbs about 3 years ago. I want to smash that however! I want atleast 4 plates. I know its going to take time and hard work but I am in it for the long haul!

you'll definitely hit that. You are young enough, and apparently hungry enough to get there. See, I hit my all time best lift when I was already 31, what I wouldn't give to go back to 21 and try it all over again.

Just keep your calories high, and your strength will explode. Of course, you have to remember you might lose some definition or whatever, but as you probably already know, you can't have both. I am trying to keep my calories kind of in check, and I already see my strength is suffering a tiny bit. MY lifts are steadily going up, but it's not like I know it can be if I ate more

Posted by: Double D

Yeah I think in the past month I have already lost some definition because I have tried to keep my calories pretty high. Its ok though, thats what cutting time is for. I am going to do legs tommorow. Wish me luck!

Posted by: Stewart14

Quote:

Originally Posted by Double D

Yeah I think in the past month I have already lost some definition because I have tried to keep my calories pretty high. Its ok though, thats what cutting time is for. I am going to do legs tommorow. Wish me luck!

which max effort lift are you gonna use tomorrow?

Posted by: Double D

Quote:

Originally Posted by Stewart20

which max effort lift are you gonna use tomorrow?

Well I decided to start back over because all the hours at work have been very physical for once and I have been exhausted. I just started over today.

ME Bench
135x8
135x8
155x8
185x5
225x3
250x3
275x3
305x1
310x1 (stopped there, definitly couldnt have did more) *however it is 5lbs higher, but I simply felt better today!)

Incline
185x8
185x8
185x8
*Was pretty easy I think I am goin to jump to 190lbs next week.

Db Rows
100x10
100x10
100x10
*made sure I was doing these without straps.

Skulls
105x10
105x10
105x8

DB Curls
35x10
35x10
35x8
*Damn biceps are super weak!

Bent over Laterals
25lbs. DB'sx10
25lbs. DB'sx10
25lbs. DB'sx10

Another good workout. Not my strongest numbers yet, but of course trying to come back from that bum shoulder. Besides I only got 3 days in lifting last week because I am currently working 80 hours a week. So yeah I am at work writting this right now.

Next workout day is Weds. ME Squat/Deads. Am trying to cut my calories a bit. Noticed an increase of BF. Cant stand being chubby! 212.2 lbs. today.

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