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G's Log.


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Posted by: Big G

I've been keeping a log of my workouts and food intake on Fitday.com for almost six months now. It's worked well for me. I've completely changed my life. I've lost 30lb. I have a for-real six pack (plain as day). You can see the striations of my muscles (all over the place) plus clear definition between my upper and lower chest. I've been reading nutrition and/or bodybuilding books every night (I never knew any of this stuff before). I've gained loads of muscle. I feel completely different. My lats, traps and chest have all popped out and I've developed a canyon down the middle of my back! I've been skinny my whole life. But not any more! It's awesome! I love it!

Now... On the offchance that someone actually has something useful, intelligent or beneficial to say on this board (Sorry. I can be a little cynical at times), I'm going to try to remember to copy and paste my meal timing and workout info into here too (along with other notes and BS I plug in to reference for the following week's workout). If you want to check what I've eaten today (or any day) click the link at the base of any of my posts. NOTE: You'll find the same text at the top of my food-log journal as you will on this board, but my food is there too (just scroll down and you'll see it; meal 1, meal 2...).

OK... So here goes...

I'll go back to the start of the week (nine days after my 34th birthday, 5/5/07) to get us started.

Oh, yeah... And don't start whining about alcohol intake. I'm watching it. I'm learning (about alcohol, and me). I'm getting better, but I'm not Superman. At least I'm honest enough to lay it all out in the open. And "Yes", I really do weigh, count, measure and write down everything I eat, always.

Yours,
G.


Posted by: Big G

MODAY.

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 1:45pm
Meal 4 - 4:30pm
Meal 5 - 9:30pm (late. wife cooked dinner. had to wait)
Meal 6 - 11:45pm

LUNCHTIME (GYM) WORKOUT NOTES (Chest. START 1:05pm):
1.(S.Set w/#2)Decline DB Press - w/35lb:20(warmup), w/50lb:15,15,11F,11F,8F.
2.(S.Set w/#2)Decline sit-ups (four holes visible +twist elbow to oposite knee +crunch on top):25,25,25,25,17F.
3.Incline DB Press - w/45lb:10F,5½F, w/35lb:7½F,8½F,7½F.
4.DB Fly Press (on slight decline) - w/30lb:15,15,15,12½F,10F..
**END 1:45pm**

NOTE: MISSED #5&6 (FROM LAST WEEK). NO TIME.
5.Knee Lifts (abs) w/2x10lb strapped to feet!:15,15,15,10F(10-15 of 3rd set only half reps. 5-10 of final set partial reps. 4sets only).
6.Bench Press (on smith machine) - w/90lb:8½F,5½F, w/70lb:9F,6½F (4sets).

WEIGHT (after shower & pee. no sauna) 168½lb.

WORKOUT MEMO: I plan for 5 workouts weekly; (1)Chest/Abs, (2)Shoulders/Traps, (3)Back, (4)Arms, (5)Legs. Last week I missed 3-5 (no workout Mon & Tues, then nothing but yardwork/construction Fri-Sun)!! Resuming workout regimen with Chest today. Should get remaining 4 workouts in during the week so that Trav & I can do Chest again either Saturday or Sunday (without beer, or at least less beer!) next weekend.


Posted by: Big G

TUESDAY.

Meal 1 - 7:30am
Meal 2 - 11:25am (late. busy at work)
Meal 3 - 3:00pm (after lunchtime workout)
Meal 4 - 7:00pm
Meal 5 - 10:45pm (after building shed roof)
Meal 6 - no meal 6 really. snacked until midnight.

WORKOUT NOTES (Shoulders):
LUNCHTIME GYM WORKOUT NOTES (Shoulders/traps):
1.(s/set w/#2) Seated Military Press (free wieghts) w/50lb(for 1st time):13½F,6F, 40lb:8F,7F,5F.
2.(s/set w/#1) Forward DB raise w/20lb:12F,8F,7F, w/17½lb:7F,6F.
3.Shoulder Shrug (on smith machine) w/90lb:20, w/110lb:20, w/130lb:15,15, w/150lb:15.
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/90lb:15,14F,12F,11F,10F (starting-off as far back as possible and continuing until only partial reps(e.g. ¼-reps) are possible.
5.(s/set w/#4)Lateral Raise w/20lb:9F,7F, w/17½lb:8F,8F,7F.
6.Upwards row w/bar (to chin): 15,15,15,15,15 (full reps & good form throughout. took 2 min break between set 3&4 while talking w/Tom(Trainer:378.2195) who was deadlifting 505lb!!

NOTE: I did the exact same Trapezius workout last Wednesday and was damned-near crippled from it (even within an hour or two of being back in the office). I had to go for a swim to help recover. I did the same workout this week without any increase to reps or weight just in case it would f&^% me up again! It didn't. I feel fine (as of 4:30pm anyway). ) Getting tougher!

EVENING: Spent 5 hours cutting plywood, installing and screwing shed roof in place. Tar paper and shingles not yet done. May need to order shingles to match garage roof.


Posted by: Big G

WEDNESDAY.

WEIGHT (naked, after poop/pee, before breakfast):165lb (Still!).

Meal 1 - 7:30am
Meal 2 - 11:00am
Meal 3 - 2:00pm (after workout).
Meal 4 - 4:30pm (early. hungry).
Meal 5 - 12:10am (fell asleep 6:30pm-midnight).
Meal 6 - 2:45am (back to bed at 3am).

WATER-Forgot gallon jug this morning. Drank 3-4 12oz glasses at work plus 24oz in gym then slept all evening.

LUNCHTIME (GYM) WORKOUT NOTES (Back & Obliques!):
START 12:40pm
1.Wide grip pull-ups - Me-100lb:10 (warmup), Me-0lb(unassisted. 2nd time ever.):7F,6F,4F, Me-50lb:7F,6½F.
2.Deadlifts (2nd time ever!) w/bar+70lb(warmup):20, w/bar+90lb:15,15, w/bar+110lb:10(hands hurt), w/bar+130lb:10 (changed grip to one-over-one-under. It worked better.)
3.Straight-armed Lat Pulldown (on adjustable cable Xover w/long bar) - w/110lb:11F,8F,7F,6F,5F.
4.Seated row w/100lb:15,15,15,15. (reps 10-15 of last three sets 6" from chest i.e. partial reps.)
5.Oblique Raises;R25,L25,R25,L25 .
6.Close-grip Lat Pulldown (on machine) w/100lb:15,15,15. (only 3sets. short on time).
End 1:40pm (i.e. 1hr 15min lunchbreak incl. shower/walk).

WEIGHT after shower/pee 168.7lb

WORKOUT MEMO (FOR NEXT TIME!!!)
1. May want to increase the weight on seated row & close-grip lat pulldown (not straight-armed) next time. Run the rack if necessary.
2.I would've liked to have done bent over rows too, but ran out of time. Maybe do less sets of each exercise and add other exercises. Or, do 30sec breaks between sets instead of the typical 1 minute breaks.


Posted by: kinkery

nice journal


Posted by: Big G

THURSDAY

Meal 1 - 7:00am (early. had to take wife to work)
Meal 2 - 10:25am (2nd breakfast. Mmm!)
Meal 3 - 2:05pm (after workout)
Meal 4 - 5:00pm
Meal 5 - 7:40pm
Meal 6 - 11:00pm
WATER: Forgot to take gallon jug to work again! It sucks drinking out of little glasses! I never get enough water in!

LUNCHTIME WORKOUT (Arms, 12:50pm-1:40pm):
1.(s/set w/#2) BB bicep curl (straight bar)- w/40lb:15(warmup), w/60lb:11½F,7F,6½F,5½F,5F.
2.(s/set w/#1) Tricep Rope/Cable Pulldown - w/50lb:15(easy warmup), w/70lb:20, w/80lb:12F,8½F,8F,10F(7-10partial).
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:20,12F,12F,10F,11F(fight that burn!)
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:15,15,13F,15F,12F (good burn!)
5.(s/set w/#6)Alternating DB curls R,L,R,L... w/30lb:14F,8F, w/25lb:12F,13F,16F.
6.(s/set w/#5)Skull Crushers - w/25lb:9F,7F,4½F, w/20lb:13½F,16 (really struggling!)

WORKOUT NOTES (FOR NEXT TIME):
Nice workout. Beat last week's #s on everything. Arms definitely pumped! Last week's workout memo recommended s/sets becuase it didn't feel intense enough. This week was better. My arms feel sore already (as of 2:30pm!). Do same again next week. Ran out of creatine at work, so couldn't take any after workout.


Posted by: Big G

FRIDAY

WEIGHT (on bathroom scale, naked, before breakfast, after poop/pee!) 163½lb. i.e. Going down! WTF!? Do I really need to eat even more!?

Meal 1 - 7:15am
Meal 2 - 11:00am (late. busy at work)
Meal 3 - 2:25pm (late. after workout)
Meal 4 - 4:55pm (hungry!)
Meal 5 - 10:00pm (late. craigslist deals. pickup Travis)
Meal 6 - 2:00am

WORKOUT NOTES (Legs! Aargh!):
START: 1:10pm
1.Smith Machine Squats w/70lb:20, w/80lb:15, w/90lb:15,12F,8F.
2.Rotary Calf Machine Press - w/250lb:20, w/290lb:20, w/330lb:20, w/390lb:17F(B-U-R-N!!)
3.Leg Curl w/90lb:15,15,15 (3sets - short of time)
END:1:50pm

WEIGHT (after workout, sauna, shower & pee):166.7lb.

MEMO - Someone needs to find a way to make leg workouts fun! While I'm working out I feel like I'm going to throw up and when I'm done I can barely walk out of the gym and back to my office! This workout wasn't as bad as 5/3/07 where I literally couldn't walk from the garage to the house or even lift my leg over the benchpress bench! I used more weight this week, but hopefully I won't be as sore tomorrow becuase there's more yardwork to be done.

WRONG!! Legs were totally fucked on Saturday and Sunday.Calves completely seized up. Quads were killing me. It got worse on Sunday until I was eventually unable to move my feet upor down at all. They finally broke free Sunday afetrnoon, but even on Monday they were still very very sore!

ALCOHOL - Dammit! I swear. Get Travis and me together, working on a big project (building the shed this weekend) and cravings for beer increase ten-fold! 12 beers slipped down like it was nothing between 10pm and 2am. Sheesh!


Posted by: Big G

SATURDAY

Meal 1 - 10:30am
Meal 2 - 1:00pm (2nd breakfast. Mmm!)
Meal 3 - 4:30pm
Meal 4 - 8:50pm (late. lost time building shed.)
Meal 5 - 11:30pm
Meal 6 - 1:00am

ALCOHOL - Made it all day from 10am-8pm with no beer while working on the shed, then at 8pm I resigned to cravings and 8 beers had slipped down by midnight! Dammit. The plan was to get the shed built with minimal beers. So much for that!

WORKOUT - None. We talked about doing chest or shoulders all day, but Travis said he was still sore from working out mid-week and my legs were completely and utterly fucked from Friday's leg workout. Plus, we wrestled lumber and plywood all day while building the shed. 14hours of construction was workout enough for us both!


Posted by: Big G

SUNDAY

Meal 1 - 10:30am
Meal 2 - 2:30am
Meal 3 - 8:00pm (late. lost track of time building shed)
Meal 4 - 11:00
Meal 5 - too late. missed it. sleeping.
Meal 6 - too late. missed it. sleeping.

ALCOHOL - Yet again, another day with beers pouring in constantly all day long! Why do I do this shit to myself!? This time we had four or six beers left in the fridge from last night, so after breakfast it all started again. I did well stopping for food throughout the day, but still... 12 Miller Lite and 3 Stella Artois! WTF!?

WATER - Miserable performance. All beer and almost no water. Stupid! After almost dying from dehydration-related kidney failure last month you'd think I'd be a bit smarter! Again, why do I do this shit to myself?

WORKOUT - None (other than another 12hours outside in the sun wresting lumber and plywood, builing the shed!). We wre both exhausted by the end of day (not to mention buzzed!).

Monday tomorrow. Back to normality. Enough with the damn beers already! Maybe it's time to go back to AA but I don't think I could handle all the God This, God That...

I don't know.


Posted by: Big G

MONDAY

Meal 1 - 7:30am
Meal 2 - 11:15am (late. busy at work)
Meal 3 - 1:45pm
Meal 4 - 5:15pm (3rd breakfast! no other food at work)
Meal 5 - missed it. beer w/Trav. Time flew!
Meal 6 - 11:00pm

MEMO - When I poured the shed foundation there was approx lots of excess concrete which we poured into 8 garbage cans (so we could get the rental trailer back on time). Tonight I spent approx 3 hours sledge-hammering these garbage can-sized lumps of concrete into tiny peices so it could be loaded in bags and disposed of. It killed me! Talk about cardio! Sheesh! No other workout.

TRAVIS stayed last night. Beer preceeded bed. We both need to be able to hang out without drinking!


Posted by: Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:45pm
Meal 4 - 4:45pm
Meal 5 - 7:45pm
Meal 6 - 11:00pm

WORKOUT NOTES: None. Intended to do it at home but had to pick-up a pressure washer (Craigslist). When I got home I was all lethargic & melancholy. I read up on S-Drol (to do, or not to do!?), cooked dinner and went to bed. That's all.


Posted by: Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 3:00pm (late. had to get truck from dealership)
Meal 4 - 7:30pm (late. after workout)
Meal 5 - 10:30pm
Meal 6 - out of time. in bed sleeping.

AFTER-WORK GYM WORKOUT (Chest & Abs):
1.(s/set w/#2) Decline DB Press - w/30lb(warmup):20, w/50lb:15,15,15,12F,10F.
2.(s/set w/#2) Decline sit-ups (w/crunch on top):25,25,25,25,25.
3.Incline BB Press (1st time - normally do DBs) w/bar+50lb:14½F,9F,6½F,6F (4sets only).
4.Knee Raises w/20lb DB between feet:15,11F,10F (3sets only).
5.Fly Press w/30lb: 15,15 - BAD MIGRAINE SET IN! Couldn't see for flashing colors etc...

WORKOUT MEMO: Condensed workout. Short on time. Had to drive to pick-up a Power Tower (for pullups, dips & knee raises) found on Craigslist. Still, reps and/or weight is improving week after week!


Posted by: Big G

THURSDAY

Meal 1 - 7:30am
Meal 2 - 11:00am
Meal 3 - 2:30pm (after workout)
Meal 4 - 6:00pm
Meal 5 - 9:00pm
Meal 6 - 12:00am

LUNCHTIME WORKOUT (Shoulders & Traps):
1.(s/set w/#2) Seated Military Press (free wieghts) w/50lb:14F,6½F, w/40lb:9½F,7F,4F.
2.(s/set w/#1) Forward DB raise w/20lb:.9F,8F,5F, w/15lb:12F,10F (NOTE: 17½lb DBs weren't available)
3.Shoulder Shrug (on smith machine) w/110lb:20, w/130lb:20,20, w/150lb:15,20 (Hella-Strong!! Should've done 20 both times & maybe tried 170lb too!!).
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/90lb:15,14F,11F,9F,9F,9F (incl some partial reps).
5.(s/set w/#4)Lateral Raise w/17½lb:13F,7½F,7½F,5F,4½F (NOTE; Raised arms upwards past shoulders, near upright, to involve traps).
6.Upwards row w/bar+2x2½lb(first time w/more than just the bar):15,15,13F,11F,11F (Considered "Fail" if >6-8" from chin at rep top. NOTE: Discovered through trial & error that hands s/b just wider than shoulders to avoid wrists popping).


Posted by: Big G

REGARDING WORKOUTS:

My plan is to bulk up but not gain my fat back (I'm down 31lb from 194lb [25%bf] to 163lb [8%bf] i.e. 4½lb LBM gains in 5mo, incl. 3mo cutting @2000kcal/day). If you have any thoughts regarding my workouts please let me know.

As far as I can tell I have mostly mass-building stuff at the start of the workouts and sculpting/definition(type) execises near the end of the workouts. I recently heard that there is, scientifically, no way to develop your upper pecs in isolation of your lower, inner or outer pecs, so I now don't really know for sure if there really are such things as definition-enhancing exercises compared to mass-building exercises. Arnold's Bodybuilder's Encyclopedia is apparently full of outdated B.S. that science has now proven wrong. But whatever! I live and learn. Little by little.

REGARDING FOOD

I started going to the gym in late November '06 (I'd never seen inside a gym before that, let-alone actually work out!). I dropped my calories to 2,000 in Nov'06 and started running 3-4x/wk (20-30miles, total). Weight started falling off! I upped my intake to 2,600 in April '07 but my weight was still plummeting. I upped it again at the start of May to 3,100-3,200 but I am still losing weight (3lb so far in May. That's 1lb/wk!). I've definitely gained muscle throughout the whole process (I never had any before! I'm "huge" now by comparison! Seriously!).

So what's the deal? I would've thought 3,200 calories daily would be plenty to bulk up on (without getting fat) but, like I said, I'm still losing weight. In June I guess I'll up it again to 3,600 but, if anyone's got any other ideas, please let me know. I'd rather eat real food than sugar-laced, powdered food (like weight gainer) so please don't suggest that. And, if you check my food log, don't start whining on about alcohol at the weekends. I know! I know! I'm working on it! In my whole life I rarely made a day without drinking before (but I never had a reason not to drink before). It's better these days. Nowadays I can happily not drink at all unless my damned alcoholic buddies show up to help me with whatever project I'm working on (currently building a totally-pimped-out, little-house-looking shed. It's cool!) and are all drinking around me, offering me beers left and right. Still... Whatever. I'm getting there, like I said, little by little.

Any thoughts?


Posted by: Big G

No workouts while on camping vacation, but I did come whome with 30lb of fresh mountain-stream trout! Mmm! I ate fairly well while on vacation too. Calories were kind-of up and down, but I didn't have a computer with me. I was going to download some software to keep everything recorded in my palm pilot but never got around to it before we left. Instead I carried my "little book" around with me and just made notes of what I ate. All in all it was a good trip, but when I came home my old crappy scale said 170lb (whereas it'd been on 163lb almost every day prior to going camping). On 6/5 it said 168lb and on 6/6 it said 165lb. Weird! Must've been retaining water. Why though, I don't know.

Anyway... my new TANITA scale arrived on 6/7 so all weight readings from 6/8 onwards will be from my new scale (which is reading 168.6 compared to my old scale which still sayd 165lb. Whatever!)

So... Please see below for Monday, 6/4/07 onwards. As always, any input regarding workouts & diet is very welcome (although no-one's said shit so far!).

Here goes...


Posted by: Big G

MONDAY 6/4/07.

10 DAY CAMPING TRIP IS OFFICIALLY OVER. BACK TO WORK TODAY.

WEIGHT (after poop/pee, before breakfast, on our old scale): 170lb!!! WTF!!! It was 163lb before going camping!How the f&^% did that happen!? I didn't eat/drink that much!

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:40pm
Meal 4 - 4:45pm
Meal 5 - 7:45pm
Meal 6 - 11:00pm

WORKOUT: None. We got home from camping at 3am and at 7am I was up getting ready for work (tired!). Work was busy, catching up so there was no workout at lunch. After work I worked on bulding my shed (relocating siding, cutting lumber, measuring etc Re: front wall w/door). Got to get it finished before the City busts me! I would've done a workout afterwards but the garage is such a mess (w/wood & tools) I can barely walk around in there, let alone actually workout! I've gotta tidy up, bad!


Posted by: Big G

TUESDAY

Meal 1 - 7:45am
Meal 2 - 11:10am
Meal 3 - 2:45pm
Meal 4 - missed it. beer!
Meal 5 - missed it. beer!
Meal 6 - 10:00pm

WORKOUT - None. Planned to at 5:15pm (and even took creatine etc) but when 5:30pm rolled around I changed my mind, went home, drank beer and worked on building the shed instead. Why? I dunno. Stupid really. Hopefully tomorrow I'll be feeling more like resuming workout schedule. I think 10 days of camping knocked the wind out of my workout sails! Still... Tomorrow is another day.


Posted by: Big G

WEDNESDAY

WEIGHT (before breakfast, after poop/pee)=168lb. This is still really high! It was 163lb before camping. Must be water.

Meal 1 - 7:45am
Meal 2 - 10:35am
Meal 3 - 2:15pm (after workout)
Meal 4 - 5:55pm (after work!)
Meal 5 - 10:20pm (late. time flies building sheds!)
Meal 6 - 1:15am

NOTE Re: SUPPLEMENTS: Lost vitamins while camping. Located them this morning. Also ordered more Animal products (Pump, Flex, Nitro, Pak, Stak2 & M-Stack!). Supplementation schedule restarts today (although there is only one dose of creatine left until the newly ordered Animal supplies are received - hopefully Friday, in time to workout w/Trav this weekend.).

LUNCHTIME WORKOUT (Chest & Abs):
1.(s/set w/#2) Decline DB Press - w/30lb(warmup):20, w/50lb:20, w/55lb:14½F,7F, w/50lb:6½F.
2.(s/set w/#1) Decline sit-ups (w/crunch on top):25,25,25,25,20F.
3.(s/set w/#4) Incline BB Press (2nd time - normally do DBs) w/bar+50lb:12F,9F,9F,6F (4sets only - short on time)
4.(s/set w/#3) Leg Raises w/hip push-up (NOT Knee Raises):25,25,12F (3sets only short on time)
5.Fly Press (laying flat) w/30lb: 12F,10½F,9½F,9½F (4sets only - short on time).

Man, it feels good to have worked out again!


Posted by: Big G

THURSDAY

NOTE: Chest is good'n'sore from yesterday's workout! It feels good to be sore again. I'm glad to be back from camping. It was fun'n'all, but kicking my own ass in the gym is good too!

WEIGHT (before breakfast, after poop/pee) 165lb (on old crappy scale - New $120 Tanita scale arrived today. It said 170.3lb and 12.7%bf at 6pm (after meal 4). The old scale has me down 3lb from yesterday and 5lb from Monday. Must've got bloated w/water whilst camping. How? I dunno. But, whatever!

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 2:15am
Meal 4 - 5:15pm
Meal 5 - 9:45pm (late. Pickup hyperext' bench. ate@Trav's)
Meal 6 - 12:45am

SUPPLEMENT NOTES: Out of creatine. Animal Pump (from FitnessONE.com) arrived this afternoon (after work).

WORKOUT NOTES (Shoulders & traps):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:13½F,4½F, w/bar+40lb:7½F,5F,5F All sets failed at less reps that before going camping
2.(s/set w/#1) Forward DB raise w/20lb DBs:.9F,7F,7F, w/17½lb DBs:9F,8F. (NOTE: Getting them up OK, but can't hold them there. Arms just drop)
3.Shoulder Shrug (on smith machine) w/110lb:20, w/130lb:20, w/150lb:20, w/160lb:20 (Hella-Strong!! Should've tried 170lb too!! WTG Traps!).
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb(was 90lb):11F,9F,9F,8F (incl some partial reps. Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,5½F,4½F,4F,3½F NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing. All sets failed at less reprs than two weeks ago, before camping. WTF .
6.Upwards row w/bar+2x5lb(was 2x2½lb):14F,10F,8F,7F,7F (Considered "Fail" if >6-8" from chin at rep top. NOTE: Hands just wider than shoulders to avoid wrists popping).

MEMO: Picked up Hyper-extension bench for $50 from Craigslist after work (woohoo!) Then drove to Trav's to pick him up for the weekend. Trav's Mum had cooked dinner but I had to wait until 9:45pm to eat meal 5. Beer followed! Why is it when Trav and I are togather we ALWAYS drink!? Damned alcoholic disposition.


Posted by: SamEaston

Hey G!

How you doing? Hope you had a great trip camping, sounds like fun!

You say you're eating alot of food, but still losing weight, right? It sounds like you're a pretty busy guy, so it may just be that your body is busy burning through them cals as you go about your day to day life, especially while you're doing hard physical work like building a shed!

Perhaps increase portion sizes, or eat more high cal snacks like nuts and seeds?

And good on you for going back to the gym after a holiday! I think that's the hardest part, then once you get going again, it seems like you were never away!

Your workouts look okay, although i prefer a movement-orientated setup rather than bodyparts, like what you're doing. I use push/pull/legs, and i gotta say, i love it! If it's working for you though, there's no reason to change!

Have a great weekend!


Posted by: Big G

Thanks Sam. I appreciate the input.

I try to keep my diet at approx' 45%carbs:35%protein:20%fat. I only eat very lean protein so I'll use nuts and seeds with meals, like a supplement almost, to keep the meal ratio right. I eat six meals a day, three hours apart, 550cal each with nothing white (bread, potatoes, pasta) except after a workout. I don't eat any processed food at all; whole food only. And, in the past six months I've lost 30lb (now approx 8-10%bf) and literally sprouted muscles everywhere for the first time in my life. It's awesome.

I do have a question/concern though...

There's a guy I met at the gym. He's straight-up an all-natural body-builder. He hasn't been in competitions yet but that's his goal. He's 6'2" (like me) 235lb and probably around 6-8%bf. When I last spoke to him he said he'd been eating 6,000cal daily but has not gained a pound in a month and was thinking of upping his calories.

Now... Clearly, at some point between being 170lb (like me, for example) and 235lb his calories increased up to their current 6,000 mark. I'm taking in 3,200cal daily at the moment and I am growing. I'm not gaining any body fat and I haven't done any cardio (treadmill) for about a month now. I don't want to start gaining fat back but I'd like to eat the maximum my body is able to use. What if, for example, my 170lb frame actually needs 3,700cal or 4,000 even to get to 180lb? There's no way to know without doing it for a month and seeing if I start getting fat, I guess. Still... If 3,200 is maintaining me with no cardio I should probably increase it to 3,600 (perhaps) and do two or three days of cardio too.

It's tough gauging how many calories I can potentially utilize without gaining fat.


Posted by: Big G

SATURDAY

TANITA SAYS (AFTER breakfast, poop & pee): Weight:167.2lb, bf:14.6%, H2O:56.7%, Muscle:135.6lb, BVR:1872, Bone:7.0lb, Age:20. The body fat reading is whack, I'm sure.

Meal 1 - 2:45pm (Bed at 5am last night!)
Meal 2 - 6:00pm
Meal 3 - 10:45pm (after cirque de soliel)
Meal 4 - missed it. drank beer & time flew!
Meal 5 - 4:15am
Meal 6 - missed it. short day. sleeping.

WORKOUT: None. Almost 100º outside and very humid (maybe hotter in my garage!). Travis & I worked on building the shed 4pm-7pm then I left for Cirque De Soleil until 10:30pm. We were both sluggish the remainder of the day. Plus, my back feels like it was run over by a tractor following yesteday's workout!


Posted by: Big G

SUNDAY

Meal 1 - 11:30am
Meal 2 - 5:00pm (after delivering pool table & workout!)
Meal 3 - 8:00pm
Meal 4 - missed it. beer w/Trav, printing workouts etc...
Meal 5 - 2:30am
Meal 6 - in bed. sleeping!

WORKOUT - Arms!
1.(s/set w/#2) BB bicep curl (EZ-bar)- w/bar+30lb:15(warmup), w/bar+50lb:15,8½F6F,4F,5F.
2.(s/set w/#1) Dips - 15,8F,6F,5F,4F.(15reps w/rope-pulldown w/30lb for warmup).
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:20,14F,11F,13F,11F(better than last week!)
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:19½F,15F,10½F,11½F,11½F(up too!)
5.(s/set w/#6)Alternating DB curls R,L,R,L... w/30lb:12F, w/25lb:10½F,8½F,8½F, w/20lb:12.
6.(s/set w/#5)Skull Crushers - w/25lb:7½F, w/20lb:13F,7½F,7½F,10½F.

Fucked-up food timing but great workout. It hurt to straighten my arms the next day, plus my forearm is still sore from gripping during deadlifts.


Posted by: Big G

MONDAY

Meal 1 - 7:45am
Meal 2 - 11:15pm
Meal 3 - 2:15pm
Meal 4 - 5:15pm
Meal 5 - 8:15pm
Meal 6 - 11:15pm

WORKOUT - None. Rest day. Sore everywhere except legs and knee is too f&^%ed up from 4.5m run last week to do a leg workout (Plus, my back still feels like it's been driven over by a tractor, due to Friday's workout!).

NOTES: Shed-building from 7pm-11pm with Travis: Built door frame, cut door to size and installed (ready for last remaining window, then painting, siding and shingles). Yet again, Trav' and I still need to learn to hang out without popping beer caps! 5 slid down with ease while building the shed in the hot summer sun. He's on the same program as me though, so why do we do this shit to ourselves!?


Posted by: Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 2:15pm (after workout)
Meal 4 - 6:45pm (late. busy at work)
Meal 5 - 9:45pm
Meal 6 - 1:00am

LUNCHTIME WORKOUT (Chest & abs):
1.(s/set w/#2) Incline BB Press w/bar+20lb(warmup):20, w/bar+50lb:15,15,15F,11F,11F
2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):25,25,25,25,25.
3.(s/set w/#4) Decline DB Press - w/30lb(warmup):20, w/55lb:10½F,9F,5½F, w/45lb:12F,9F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,13F,8F,10F.
5.Fly Press (laying flat) w/30lb:15,11½F,9½F (3sets only - out of time).

NOTE FOR NEXT WEEK'S WORKOUT:
Use more weight for Incline BB Presses next time! 50lb is OK after 5 sets of Decline55lbDB presses - like last week - but not if you're doing the incline presses first! ALSO... DO ONE LESS SET OF EACH EXERCISE. Walking to the gym, working out, showering, walking back, preparing food and getting to my desk took and hour and 45minutes! The boss commented on it. Woops!

MEMO: I rearranged this workout this time. I usually do 3&4 first then 1&2. Incline BB press is apparently better than decline DB press for mass-building, so I'm going to do it first. Also, since I've been doing 5sets of 25 sit-ups (w/crunches on top) without too much problem recently (but not many knee-raises/hip-pushups/whadjamacallits!) I thought I'd shake it up a bit and try this for a while. I certainly couldn't do 5 sets of 25 situps/crunches after 125 of those whatever-they're-calleds (#2).


Posted by: Big G

MEMO - I'll try to keep this updated daily. All I need to do is copy and paste it from my notes in fitday.com so there's no excuse really. All comments are welcome. The plan is to bulk up without getting fat. \

Use the food link at the bottom of all my posts to see my diet (which is currently 6meals, 550cal each,45C:35P:20F) if you want to. Just scroll past the text at the top, down to the food listing. I've broken it all down into meal 1, meal 2 etc. If you have anything on nutrition to say, go for it. My ears are wide open.

L8rs.


Posted by: SamEaston

Yeah, i can see why you would be worried about putting on fat, i am too, but to be honest, i would increase your cals by 2-300 per week until you start gaining weight over the course of a week. If you're only gaining a small amount, its more likely to be lean muscle than fat, especially with solid workouts, and im sure that up to a pound and a half per month is the maximum muscle weight a guy can put on anyway.

You might wanna check that info, its probably in the stickies (somewhere!), but if you're eating clean, you won't put on that much fat anyway!
You seem to be on top of checking your weight (like me), so i can't see it being an issue for you at all! The only advice i can give you on that is the same that has been given to me, don't focus on the numbers! I swear to God, the number on that scale in the morning would govern my mood for the rest of the day!

I honestly couldn't imagine having to eat 6000kcal per day just to maintain! that is amazing, i maintain on 1800kcal, and 6000kcal is like heaven to me!!

BTW - why do you have a separate day for arms?

Looks like you're making progress with this shed though!!


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
...i would increase your cals by 2-300 per week until you start gaining weight over the course of a week. ... don't focus on the numbers... on that scale!
I think you're right. I jumped on my old scale this morning (to see how it compared to my new Tanita scale) and it said 161lb. That's the lowest reading I've ever had on that scale. It seemed to be set correctly, so I honestly think I must still be losing. I'm definitely bigger (more muscular) than I've ever been in the mirror, but I'm getting lighter. No doubt about it. I don't know where it's coming from becuase I look crazy-ripped already if you ask me!

I'm upping my calories to 3,600/daily from today onwards. With my workouts, my busy days, my increasingly muscular frame and my DIY projects (evenings and weekends) I must be burning some serious calories. God knows, two and a half hours after I eat (even 600cal meals) I'm starting to get weak, shaky and in desperate need of more food. Presumably that's becuase there's next-to-no body-fat on me and when my meal wears off I'm just plum out of energy.

Over the past six/seven months I've upped my calories several times. My initial goal was fat loss so I put myself on a 2,000cal/daily diet and ran 20-30 miles every week (until I'd lost about 20lb and my abs were plainly visible). Each time I've upped my calories I've waited a month to see what's happening. I think this works fairly well becuase on a day by day basis (or even week by week) my weight seems to fluctuate quite a lot (even when I weigh myself at the same time of day every day - morning; before breakfast). Since my 2,000/cal days I've lost another 14lb while trying to make the weight loss stop. I was worried initially that I may be losing muscle mass, but one look in the mirror these days confirms that that is not the case at all. Once my abs showed up I figured I was probably close to 10-12% body fat. These days I must be closer to 8-10% and it's probably healthy to try and stay around there. I'm not trying to be Mr Universe (well.. not yet anyway).

I haven't done much in the way of cardio over the past month in an effort to stop the weight loss, but apparently that still hasn't worked. I'd like to do cardio at least a couple of times a week (just to keep fit) but, like I said, I was concerned that I just kept getting lighter and lighter. Maybe it's nothing to worry about. My muscles are DEFINITELY bigger than they've ever been in my life, and they are still growing. I can tell, just from looking in the mirror. If I'm getting lighter and lighter and it's still just bodyfat falling off, that's fine. Although I don;t want to look like an Ethiopian kid on steroids by the time I'm done!

I'll try 3,600cal/daily for a month and see how that goes. I'll start doing a couple of 30minute cardio sessions every week too. That way I'll know whether 3,600 will maintain everything I'm currently doing, plus what I've been wanting to do too. Maybe I'll assess the situation again in a just two weeks to make sure that the additional cardio isn't causing yet more weight loss. Even if it is, as long as it's not muscle, I guess I don't care. But, being 6'2", wide shouldered, muscular, and weighing in at 150-something is pretty wierd, isn't it? Pretty damned lean anyway!

Quote:
Originally Posted by SamEaston View Post
why do you have a separate day for arms?
Simple. My arms need work. When I started going to the gym I was going with some of the guys from my office. It struck me that they were obsessed with their arms. They were wearing sleeveless Tshirts and parading their arms around around like they thought they were Rambo or something. In the changing room it was more than apparent that they had scrawny chests, boney shoulders and stick-like legs. Still, every time they went to the gym they worked their arms out! WTF!? I refused to join them in their efforts and instead I spent my time reading about nutrition, learning about the different exercises and incorporating the stuff I was learning into my daily life. Where they kept hitting their arms I started doing whole workouts of nothing but Back, or nothing but Chest & Abs, or nothing but Shoulders & Traps. After a while I was seeing significant results all over my body and the Office "Arm-y" guys had all quit working out due to lack of results (Not leaving time to heal between arm workouts, IMO).

My calves are 1" bigger than my arms at the moment, and I hear that they're "supposed to be" about the same size (Who invents these things, huh?). So, I'm going to blast the f&^% out of my arms for a few months to see what happens. Also, my shoulders & traps have grown a LOT in the past six months and my arms look like they should be bigger now, to match.

Even after my arms are the same size as my calves (and they match my shoulders a little better) I may still keep a day for an arm workout. The pump feels good and the next day I'm generally crazy-sore. It feels good. Like after a hard day digging the ground, or something.

I have to say, I was suprised to be asked that question though. Don't most people have Arm Day?


Posted by: Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 1:45pm
Meal 4 - 6:15pm
Meal 5 - missed it. in bed, sleeping.
Meal 6 - missed it. in bed, sleeping.

WORKOUT - None.

MEMO - What a day! I got to work to find out that the $350,000 AEP check was returned by UPS (because they were trying to deliver it to a different address than we had written on the envelope!) and we were liable for a $35,000 late fee!! Holy cow! That's more than enough to get me fired, even if it wasn't my fault.

I spent the morning discussing same w/AEP and our local rep. Eventually all fees were waived, the check was hand delivered and everything was OK, but my adrenalin levels never went down. I was slammed-slammed-slammed at work all day. Everything was due immediately. I left at 5:30pm (waaaay stressed) but should have stayed until 9pm or 10pm to get everything caught up. I got home at 6pm and by 7pm had fallen asleep on the couch. Wife got me to bed and I slept like a log until 5:00am Thursday.


Posted by: Big G

THURSDAY

Meal 1 - 5:15am
Meal 2 - 8:15am (after workout)
Meal 3 - 11:45am
Meal 4 - 2:45pm
Meal 5 - 6:00pm
Meal 6 - missed it. fell asleep 7pm-5am (tired!)

MORNING WORKOUT! (Shoulders):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:14½F,4½F, w/bar+40lb:6F,6½F,5½F.
2.(s/set w/#1) Forward DB raise w/20lb DBs:.10F,10F,7F, w/17½lb DBs:6F,6F.
3.Shoulder Shrug (on smith machine) w/110lb:20(too easy!), w/130lb:20, w/150lb:20, w/160lb:20, w/170lb(1st time):13F. 4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb:15,12F,8F,10½F (incl some partial reps. Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,7F,5F,6F. NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing. All sets failed at more reps than last week. WTG!
6.Upwards row w/bar+2x5lb:15F,11F,9F,9F.(Considered "Fail" if >6-8" from chin at rep top. NOTE: Hands just wider than shoulders to avoid wrists popping). 4 sets only - out of time.

WORKOUT NOTE: I forgot to add **WORKOUT** into my food log (after meal 1), but I did it, honest! I just couldn't be bothered to delete all my food to add it in after I realized I'd missed it.

MEMO: I woke up so early today (after falling asleep yesterday at 7pm) that I decided to fit a workout in before work. Loaded with Animal Pump, M-Pack, Flex and Pak I hit the gym at 7am! ) I am man. Hear me roar (quietly of course, becuase it's early and I don't want to wake everyone up!) Anyway... it was a wierd day for food timing becuase I was up so early. Plus, I fell asleep again at 7pm, missing meal 6 and the (garage) leg workout I had planned.


Posted by: Big G

It's 7/1 now and I've been a bad boy about keeping this updated. All the data is still in FitDay.com All I need to do is copy and paste it here. I'm adding 6/15-6/30 notes now and making a little promise to myself to copy this data over more regularly. All comments are welcome, always.


Posted by: Big G

FRIDAY

TANITA says - Weight:

OLD SCALE says 161lb which is the lowest weight I've ever had on that scale. How can I still be losing when I'm eating around 3,200cal daily!? Clearly it's time to add more food! All meals are changing to 600cal+ effective immediately. Cal intake will be 3,600+ from now onwards.

Meal 1 - 6:00am (fell asleep yesterday @ 7pm. up early)
Meal 2 - 9:00am
Meal 3 - 1:45pm (late. after workout)
Meal 4 - 4:45pm
Meal 5 - fell asleep after work. up early. tired.
Meal 6 - fell asleep after work. up early. tired.

WORKOUT (Legs - Aaargh!):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:7F.
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:12½F (True fail. No quitting here. I honestly couldn't get it back up. Despite my best effort the weight just buckled my legs and came back down, bottomed out, semi-squashing me!).
2.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),16F,15F,14F.
3.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.


WORKOUT MEMO:

1.QUADS: Prior to going camping I did 5 sets of squats w/last 3 sets at bar+90lb (It was awful, but I did it!). This time I got to 7 on the first set at 90lb and already felt terrible; my head ached (it reminded me of the head pain I had when in renal-failure - scary shit! - but surely I can't be dehydrated this time), my legs were shaking, my stomach was churning and I honestly felt like I could throw up! I switched to Leg Press for three more sets so that I could sit down while still working my quads. After the leg press my knees were buckling so badly I could barely walk to the rotary calf machine.

2.CALVES: Prior to camping I did my last set at 390lb. This time I did it with my knees locked straight and 290lb was giving a great burn. I think I must've been using my quads (at least a little bit) to help my calves out last time. Anyway... 290lb worked just fine, so I'll stick to that for next time too.

3.HAMSTRINGS: 90lb felt too easy so I switched it up to 110lb. This actually felt a bit too hard, but I battled it anyway. Next time, maybe, try adding the small round weights (5lb?) to increase the 90lb to 100lb and see if I can get closer to 15reps each set. Also, try drinking less water. While laying face down I was burping up nasty vitamin/creatine-tasting crap and re-swallowing! Urgh!


SUMMARY:
I don't enjoy my current leg workouts at all! There has to be some way to make them fun! After my leg workouts I can barely walk, I'm weak, I feel ill and I can barly make it down the stairs and back to the changing rooms, let alone walk back to the office! Maybe I should do half as many sets and do legs twice a week instead. Maybe I should go for bigger weight and less reps. I don't know. But pushing my legs to breaking point every time is certainly no damned fun. I do it anyway, but still... there has to be a better way (doesn't there!?)


Posted by: Big G

SATURDAY

Meal 1 - 10:30am
Meal 2 - 2:00pm
Meal 3 - 6:00pm
Meal 4 - 9:30pm
Meal 5 - beer! doh!
Meal 6 - 4:15am

NOTE Re:LEGS - Legs are fucked! Quads and glutes are both fried. It hurts to stand up and it hurts to sit down! Who knew the toilet bowl could be so uncomfortable!? Yesterday I honestly thought there was a chance that there would be minimal pain today but no such luck! Legs are completely fried. I can barely walk.

NOTES Re:SHED - Finished framing and covering shed in underlay/plywood. All windows are installed and I even started on the facia boards (wood trim for around windows and door). Looking good. Need to cover all nail & screw holes tomorrow, then sand smooth. i.e. Getting there!


Posted by: Big G

SUNDAY

Meal 1 - 8:00am
Meal 2 - beer! stupid, but legs r dead & i'm shed bldg.
Meal 3 - 1:00pm
Meal 4 - 5:00pm
Meal 5 - 9:00pm
Meal 6 - missed it. in bed. sleeping.

NOTE Re:LEGS - Legs are too fucked to walk! Calves have completely seized up and I can barely move my feet! WTF happened on Friday!?

NOTE Re: SHED - Worked on wood facia boards 10am-4:30pm (while hobbling around on v.painful legs!). Ripped fancy detail into all custom-made window/door frames (prior to install). Layered three pieces of wood to create extremely detailed window/door frames, plus added wooden scroll-work to door. All screw & nail holes were filled with wood filler and sanded smooth (should now be invisible after painting). V.happy w/progress. Looking sharp! Can't wait to paint and install vinyl siding. It'll look like a mini Mary Poppins house when I'm done!


Posted by: Big G

MONDAY

Meal 1 - 8:00am
Meal 2 - 11:00am
Meal 3 - 1:30pm (hungry already)
Meal 4 - 5:35pm
Meal 5 - 8:30pm
Meal 6 - 12:00pm

NOTE Re: Food. Away from PC all day (couldn't go upstairs!) so guestimated food. Ended-up 300cal over, but it was all good clean food w/plenty of water.

NOTE Re:LEGS - Called off work today. Legs are too fucked to walk! Calves have completely seized up and I can barely move my feet! WTF happened on Friday!?

READING - Read Nutrient Timing (cover to cover) today while resting in LA-Z Boy with legs fucked. Learned about minimizing muscle damage and improving recovery time by drinking protein/carb drink during and after workout. Will implement new info with next workout (If I can find a suitable PWO drink - or ingredients to make my own).


Posted by: Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 2:00pm
Meal 4 - 5:00pm
Meal 5 - missed it. slept 6:30pm-7am!!
Meal 6 - missed it. slept 6:30pm-7am!!

MEMO: In an all day training meeting today. Managed to eat some PB sandwiches with some protein shake during the meeting (and avoided ghastly white bread / lunch meat food offered at lunchtime). Skipped 5:00pm dinner w/co-workers at Champps (fried crap!) and went home (v.tired) for a short nap. Woke at 7am next morning! Must've been exhausted!

WORKOUT: None. Planned to do chest but head was overloaded by end of 8hours training. Went home to paint shed, but fell asleep and woke up tomorrow!

NOTE Re: LEGS - Legs are STILL fucked from Friday's workout. Calves are very sore and although I'm walking, I'm moving slowly and still groan from the pain of going up and down stairs.


Posted by: Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am (while in all-day training mtg)
Meal 3 - 2:25pm (after "all-day training" mtg ended)
Meal 4 - 6:00pm
Meal 5 - 10:00pm
Meal 6 - 12:45am

NOTE: Wife landed new job today. Cancelled workout plans (at her request) to hang out together & celebrate. Spoke to Trav re: workout plans for weekend. We'll do (i) Chest & (ii) Shoulders (by ourselves, on Thurs & Fri) then do (i) Back and (ii) Arms (together, on Sat & Sun) this weekend (like two weekends ago).


Posted by: Big G

THURSDAY

Meal 1 - 7:30am
Meal 2 - 11:30am (late. busy at work. time flew)
Meal 3 - 2:20pm (PWO shake, per Nutrient-Timing book)
Meal 4 - 5:10pm (1.25srvng = last of protein at work)
Meal 5 -
Meal 6 -

LUNCHTIME WORKOUT (Chest & Abs, 1:17pm-1:57pm):
1.(s/set w/#2) Incline BB Press w/bar+50lb:15,14½F,11F,9F,10F (worse than last workout.WTF?)
2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20.
3.(s/set w/#4) Decline DB Press - w/50lb:15,9F,8½F,8F,7F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):20,20,20,20,20.

OUT OF TIME before I could get to...
5.Fly Press (laying flat) w/30lb (per last workout).

PWO WEIGHT: 167.5lb.

WORKOUT MEMO: I forgot to take last week's workout notes with me so I had to do it from memory. I didn't do badly, but I only did sets of 20 for lower & upper abs (instead of 25 per usual - I just forgot!). Incline BB results were a little worse than last WO, but Decline DB presses were a little better than last WO.

PWO MEAL NOTES:
After completely fucking my legs up last Friday I read Nutrient Timing (cover to cover) while imobilized in my LA-Z-Boy over the weekend. It talked a lot about minimizing damage during WO and reducing recovery times PWO. Recommendations included a carb/protein drink during and immmdiately after WO. I skipped the white bread & tuna PWO today and bought CytoGainer (Approx $20) instead. It's 98% lactose free and has 54g protein, 79g carbs (6g sugar), 3g creatine, 2g glutamine with no fructose, sucrose or aspartame. It says it's a unique combination of branching & long linear chain maltodextrins (which were mentioned in Nutrient Timing) and contains 100% whey protein sources (concentrate) with "partially digested whey peptides" (partially digested!? eww!). Anyway... It sounds like a good match to what Nutrient Timing recommended (as far as I know!). It tasted crazy sweet to me, but then I haven't had anything sweeter than an apple in 7 months (at least).

AFTER WORK: 2hrs priming/sealing wood trim on shed. All that's left now is paint, siding and shingles. Woohoo!


Posted by: Big G

FRIDAY

Meal 1 - 7:30am
Meal 2 - 11:45am (late. v.busy at work).
Meal 3 - 2:15pm (580cal PWO shake)
Meal 4 - 5:15pm
Meal 5 - 8:30pm
Meal 6 - 11:30pm

WORKOUT NOTES (Shoulders & Traps):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:15F,5½F, w/bar+40lb:9F,5F,3½F.
2.(s/set w/#1) Forward DB raise w/20lb DBs:9F,6½F, w/17½lb DBs:7F,7F,5F.
3.Shoulder Shrug (on smith machine) w/130lb:20, w/140lb:20, w/150lb:20, w/160lb:15F, w/170lb:11F.
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb:15,15,11F,10½F (Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,8F,5F,3½F. NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing.
6.Upwards row w/bar+2x5lb:12F,9F,9F,7F.(Considered "Fail" if >6-8" from chin at rep top. NOTE: Hands just wider than shoulders to avoid wrists popping). 4 sets only - out of time. Less reps than last week, but did smith shrugs differently this week (usually start at 110lb, but this week I went straight on to 130lb - Seems to have affected #6 & #5 reps. Oh well... It was still a good pump!

WORKOUT NOTES (FOR NEXT TIME):
Re:#2
- Go back to 15lb DBs and see if you can hit 15 reps. 20lb is too heavy for good workout. Weights are going up OK but they just fall back down. Even 17½lb (after the 20lb reps) seems too heavy. It'd be better to get a decent amount of good-quality light-weight reps in rather than only a few heavy reps with some of them utilizing momentum!
Re:#4
- Start on 110lb. 100lb was a little too easy. Run the rack down to 100lb (or even 90lb) after sets 1&2 if needed.

AFTER WORK: 2hrs painting wood trim on shed. All that's left now is siding and shingles (and I can finish that w/Travis over the weekend). Woohoo! Almost finished.


Posted by: Big G

SATURDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 2:00pm +beerbeerbeerX12!! WTF!?
Meal 4 - 8:00pm
Meal 5 - 11:30pm
Meal 6 - 12:30pm treat.

NOTE: What can I say? I got up. Trav was here. We tidied the house w/wife for a couple of hours (camping stuff into basement) and headed outside to work on the shed. We took the (very) nearby fence down, installed the siding, rebuilt the fence, installed ½ the siding on the front of the shed AND KILLED 12 BEERS EACH WHILE WE DID IT!

Why do I do this shit to myself? I'm fine with the whole program all week, it seems, then the weekend arrives. If Travis comes over to help with a construction project too, it's ON! Why is that? I completely abandon my previous goals in exchange for that old, familar, fuzzy numbness from a string of cold beers in the heat of the sun?

I'm going to get this diet cleaner. Watch this space. I'm changing my ways!


Posted by: Big G

SUNDAY

Meal 1 - 9:15am
Meal 2 - 1:30am (setup tents for party)
Meal 3 - 5:00pm (small party w/friends. ate like a horse!)
Meal 4 - 7:00pm (eating again, like it's thanksgiving!)
Meal 5 - missed it. stuffed!
Meal 6 - sleeping!

Ended pig-out day with 3beer while playing poker. Not the best day for body-building but it was fun.


Posted by: Big G

MONDAY

Meal 1 - 8:15am (RH killed eggs. Made more & ate driving).
Meal 2 - 11:15pm
Meal 3 - 3:45pm (Late. Dental surgery. Ouch!)
Meal 4 - 6:45pm
Meal 5 - 9:45pm
Meal 6 - 12:20am

NOTES: Wisdom teeth extraction (2mo ago) left a bone spur in one of the holes. Today he reopened the extraction site and used a file to file my jawbone bone-spur off! Urgh! It was awful! Acetaminaphin (Hydrocodone a.k.a Vicadin) painkiller left me groggy, sleepy and stupid. Left work 1hr early (feeling crappy). Workout cancelled. Chilled in my LA-Z-Boy, popped pain-pills and read Extreme Muscle Enhancement instead.


Posted by: Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:30pm
Meal 4 - 4:15pm
Meal 5 - 7:15pm (PWO Shake)
Meal 6 - 9:30pm
Meal 7 - 12:00pm

NOTE: Sore from oral surgery yesterday, but not too bad. Didn't take any hydrocodone today because they just make me too numb/sleepy.

WORKOUT (Back & Obliques - Start 6:10pm):
1.Wide grip pull-ups - Me-100lb:10 (warmup), Me-0lb(unassisted):7F,4½F,3½F, Me-50lb:4½F,4½F. [WTF!? This is worse than a month ago! See note below re:weight]
2.Deadlifts w/bar+70lb(warmup):15, w/bar+90lb:15, w/bar+110lb:15(hands hurt), w/bar+130lb:12F, w/bar+140lb(heaviest ever):9F (Excellent! 130lb maxed at 10reps last time. Lower back & hand-grip both definitely stronger than ever).
3.Straight-armed Lat Pulldown (on adjustable cable Xover w/long bar) - w/110lb:14½F,10F,8½F,7½F,7F (Big improvement. All sets w/more reps than ever).
4.Seated row w/120lb:10F, w/110lb:10F, w/100lb:15,9F,9F. (I couldn't find the handle I usually use. It felt weird using a different kind. Comment from last WO recommended increasing weight above 100lb, but with different/wider handle it just didn't feel right. 100lb was better).
5.Oblique Raises;R25,L25,R25,L25,R25,L25.

Skipped #6 (already been there 1¼hours!).
6.Close-grip Lat Pulldown (on machine) w/100lb:none.
End 7:20pm

NOTES: I don't know why, but I've gained 7-10lb in the past two or three weeks. The gym scale said 175.5lb after WO which is my highest weight in several months (It was 168.5 just last week, I think). My old bathroom scale says 170lb whereas it was 161lb a couple of weeks ago. My pants still fit well, and my abs still show, so I don't know what's going on, but it certainly knocked a few reps off my pull-ups! Why would I balloon up like this? I haven't changed anything in particular.

WORKOUT NOTES: OK workout, but not the best pump ever. The gym was so busy I had to sit and wait for the lat pulldown and row machine. Plus, the deadlift spot was occupied so I had to pinch a bar from an incline BB set-up and do my deadlifts in the middle of the floor. Not bad, but it wasted time. Need more intensity next time.

PWO NOTES: Next day my back was only a little bit sore. Could be the PWO shake I'm drinking nowadays helping recovery, or it could just've been a whimpy workout. I lifted more weght than ever before, and did more reps too (mostly, anyway). I sweat pretty good, but waiting for machines to become available took some of the intensity out of it.

NEXT TIME: Start deadlifts at Bar+90lb, then go 110lb, 130lb, 140lb and finish up with bar+150lb(i.e. 195lb). I think I could do it (it'd certainly help improve my wrist grip anyway, which is often a problem in the last couple sets of deadlifts and heavy BB shoulder shrugs).


Posted by: Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:20am
Meal 3 - 1:50pm (PWO shake)
Meal 4 - 3:50pm
Meal 5 - 7:00pm
Meal 6 - 10:30pm

WORKOUT (Arms):
1.(s/set w/#2) Dips (unassisted) - 14F,8F,5F,4½F,3½F.(10reps w/rope-pulldown w/100lb for warmup).
2.(s/set w/#1) BB bicep curl - w/60lbBB:14F,8F,5F,4½F,5½F.
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:15,11F,11F,8F,9½F.
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:15,14½F,12F,11F,10F.
5.(s/set w/#6)Alternating DB curls R,L,R,L... (supinating wrist) w/25lb:24F,14F,14F,9F,8F.
6.(s/set w/#5)Skull Crushers - w/20lb:15,12F,9½F,6½F,4½F.

WORKOUT NOTE: Nice workout. Good arm pump. No stopping for breaks. Sweat like a pig! Too weak to pull T-shirt off at the end! Some sets higher than last week. Some slightly less. Overall improvement though (I think). I forgot to take last week's workout notes with me so I did it from memory, mostly pushing to failure each time. Weights s/b good for next time. Plenty of resistance at these weights.

WEIGHT (after WO, shower, pee & 2x12oz PWO shakes): 171.1lb (Down 4½lb from yesterday! But, yesterday's reading was disturbingly high. Still up 3-4lb on a few weeks ago. Hopefully a LBM gain!).


Posted by: Big G

THURSDAY

Meal 1 - 7:45am
Meal 2 - 11:00am
Meal 3 - 2:00pm (PWO shake)
Meal 4 - 5:15pm
Meal 5 - 8:25pm (worked late. met w/wife, got home 8:15)
Meal 6 - 11:15pm
Meal 7 - 1:30am (whey shake. up late updating this!)

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15. 2.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
3.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

WORKOUT NOTES:
Last week (actually Fri' 6/15) my legs were so fucked after this same workout that I had to call-off work on Monday because I still couldn't walk! While laying around the house (crippled!) I read Nutrient Timing (see 6/15-6/18 log). It took the author 300 pages to basically recommend a high-carb protein shake immediate after workout (to spike insulin and improve recovery speed). I ate white bread and tuna after the 6/15 workout and then drank 6 beers 6or7 hours later (Probably not too smart!). This week I wanted to see if my legs would be equally as fucked if I did the same workout, with 580cal of CytoGainer (79g complex carbs - only 6g sugar - and 54g protein) afterwards (And no beer. Duh!).

Another interesting thing I learned (just last night, reading Extreme Muscle Enhancement) is that I should be careful with my water intake before and during a workout that involves bending at the waste (deadlifts, *squats*, etc...) becuase it squashes the abdomen and can cause nausea. I'm ALWAYS nausious after doing squats, but then I always drink a lot of water. Since my kidneys failed due to dehydration (about 3mo ago) I've been just paranoid about that.

This week was THE GREATEST LEG WORKOUT EVER!!! No nausea (that REALLY helps!) plus I was stronger than ever. I stuck, pretty much, to the same weights and reps as last time except I did 10 squats at 90lb+bar (after 20w/70lb+bar & 20more w/80lb+bar) and still felt fine (I failed on 7 last time). So... I added more weight!! I knocked out 10more reps with 100lb+bar (my best so far) and still felt fine. I didn't want to completely fuck myself up (like last time) so I stopped there and went on to do the same reps/weight as last time on the leg press, rotary calf and leg-bend (for glutes).

I walked to the changing room, still kind-of wobbly (knees buckling), but after chugging that 580cal shake and taking a shower I managed to walk back to my office without too much problem. As of 6pm (the time now) I'm feeling confident that tomorrow will be much better than 6/16-6/18! And, like I said, I did more weight and more reps at squats than on 6/15.

For the first time ever, I'm going to say "that leg workout ROCKED!", instead of "that leg workout SUCKED!" The lack of nausea definitely helped the most. I always hated feeling like I was about to barf while my legs are shaking and I'm trying to stand up with all that weight on my shoulders.

Note to self:
NEXT TIME - Try some free-weight squats. Maybe do the 70lb reps with free weights, then continue on the smith machine. Maybe just try some 60lb+bar squats to be extra careful. Maybe just use the damn bar! Whatever! Just try it!

WEIGHT - after workout, pee, shower & 2x12oz shakes = 174lb (Up 3lb on yesterday lunch, but down 1½lb compared to Tuesday after work. WTF!? How am I supposed to know if I'm growing with the fucking scale going waaaay up and waaaay down all the freaking time!? Whatever. The mirror doesn't lie. If you ask me I've gained a little body fat (I'm not too worried about that - I'm still ripped) but I've also gained a shit-load of muscle. My jeans catch on my calves when I pull them off nowadays. Plus, I have upper leg definition now.


Posted by: Big G

FRIDAY

Meal 1 - 7:30am
Meal 2 - 10:45am (damn! forgot shake. drank it 11:45am)
Meal 3 - 1:55pm (Oops! dropped 1/3rd pc toast w/PB)
Meal 4 - missed it. drinking. (
Meal 5 - 10:00pm (small meal. couldn't eat).
Meal 6 - missed it. passed out!

NOTE: Here we go again! At 4:30pm the office closed early and the boss opened half a dozen bottles of wine (left over from a charity function) for the staff to share. I joined them for a glass of wine, that soon turned into 3 glasses. Afterwards we relocated to a nearby bar to smoke some cigars. 3 beers flowed down. I munched on a chicken-breast snadwich, but didn't feel hungry and only ate a little bit of it. I went home at about 10pm and just passed out in my LA-Z Boy. Stupid.


Posted by: Big G

SATURDAY

Meal 1 - 8:45am
Meal 2 - 12:00pm
Meal 3 - 3:30pm (slept 12:30-3:00pm)
Meal 4 - 8:15pm (slept 4:00pm-8:00pm)
Meal 5 - 11:30pm
Meal 6 - 3:15am

NOTE: Woke up today with a horrible head-ache. I guess beer & red wine (see yesterday's notes) is a deadly concoction! I got up at 8am, made 4pc toast w/PB & eggs, but couldn't eat two of the slices of toast. I drove to work with wife (to pickup my truck which I'd left at work yesterday after drinking). I did a quick grocery shop (dog food & detergent) and went home to eat. After that I fell asleep and woke up at 3pm. I ate again, still felt crappy, so went back to bed again, waking up again at 8pm. i.e. Slept all day! Damn alcohol, fucking up my weekend. I wanted to do the last wall of siding on the shed today, and instead I'm sleeping off a hangover.


Posted by: Big G

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.


Posted by: Big G

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.


Posted by: Big G

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.


Posted by: Double D

I think the first thing you should do is take a look at other journals and notice how they setup their journals. Yours is very tough to read.

Write out your entire program and I will take a look at it. For a guy who hasnt been into it very long I would use some type off upper/lower split.

Maybe something like:
Upper Vertical Plus Biceps
Lower
Upper Horizontal Plus Triceps
Lower


Posted by: P-funk

It is really hard to read your workouts. I can't tell what the hell is going on.

Simplify them so that we can understand the program. Like this:

Bench press
95/3 sets x 10 reps

It is a lot easier to read. I honestly looked at this last page and I just see a whole bunch of jumble. Be specific about what you are doing and get a plan together.


Posted by: Big G

FYI.. I disn't mean to post that "Your thoughts" post three times. I don;t even know how that happened.

Anyway... DD & Funk... Let me see what I can do. Maybe that's why no-ones offered any advice, they don't understanding what I'm writing.

When I get off work tonight I'll do some work on it. Thanks for lookin' anyway.


Posted by: Double D

I post in most journals so it is the reason I havent posted here.


Posted by: Big G

Looking back, I can't believe it's not understandable. The leg workout shown above says

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15.
3.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
4.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

Is that honestly confusing?


Posted by: P-funk

Quote:
Originally Posted by Big G View Post
Looking back, I can't believe it's not understandable. The leg workout shown above says

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15.
3.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
4.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

Is that honestly confusing?

It just looks like a mess all bunched together. w/250lbs....what the hell is the w/ there for?

WHy are you doing 20 reps on everything? What is the overall program here?

what is the goal?

why is every single one of your leg exercises performed on a machine? Get off the damn machines and start training in 3D.


Posted by: Big G

I do five workouts. I try to get all five in every week, but I have been known to do all five, take one rest day and start again on day 7. Or, if I miss a couple of days it may take me 8days to compete all five. Either way, this is what I've been doing for the past couple of months...

1. Chest & Abs
2. Shoulders & traps
3. Back
4. Arms
5. Legs

The exercises I've included in each workout are as follows:

Chest & Shoulders:
1.Incline BB Press (s/set w/#2)
2.Leg Raises w/hip push-up (NOT Knee Raises) (s/set w/#1)
3.Decline DB Press (s/set w/#4)
4.Decline sit-ups (s/set w/#3)
5.DB Flies.

Shoulders & Traps:
1.Seated Military BB Press (s/set w/#2)
2.Forward DB raise (s/set w/#1)
3.Shoulder Shrug (on smith machine)
4.Rear delt machine (s/set w/#5)
5.Lateral Raise (s/set w/#4)
6.Upwards BB row

Back & Obliques
1.Wide grip pull-ups
2.BB Deadlifts
3.Straight-armed Lat Pulldown (on ½ of cable Xover)
4.Seated row
5.Oblique Raises;
6.Close-grip Lat Pulldown

Arms:
1.Dips (s/set w/#2)
2.BB bicep curl (s/set w/#1)
3.Wrist DB curls (palm up, both hands w/DB) (s/set w/#4)
4.Wrist DB curls (palm down, arms @90º, both hands w/DB) (s/set w/#3)
5.Alternating DB curls R,L,R,L... (supinating wrist) (s/set w/#6)
6.Skull Crushers (s/set w/#5)

Legs
1.Smith Machine Squats (I plan to switch to free-weights soon. I'm just new to all this and have been a little nervous of free-weight squats).
2.Leg Press Machine
3.Rotary Calf Machine Press
4.Hamstring Curl (face down, bending knee to pull my heel up to my butt).


I generally try to do five sets of each, failing almost all sets (except 1st or 2nd sets perhaps) in the 5-15 range. If I don't think I'll get at least 5reps I'll drop the weight. If I do 15 and it doesn't hurt I'll continue to 20 then increase the weight for the next set so I do fail between 5&15.

I often go to the gym at lunch, so I have to be in and out in an hour. I s/set a lot of exercises to save time and add intensity.

My legs always hurt for damned-near a whole week after my leg workout. I can't imagine doing legs twice a week (like DD said above). Also, I kind-of enjoy anihilating my back, one day, then my legs (for example) on another. I don't really want to do lats & calves one day, then quads & lower back the next (i.e. all mixed up) but I guess I will if I have to.

Thoughts?

w/thx,
G.


Posted by: P-funk

Quote:
Originally Posted by Big G View Post
I do five workouts:

1. Chest & Abs
2. Shoulders & traps
3. Back
4. Arms
5. Legs

The exercises I've included in each workout are as follows:

Chest & Shoulders:
1.Incline BB Press (s/set w/#2)
2.Leg Raises w/hip push-up (NOT Knee Raises) (s/set w/#1)
3.Decline DB Press (s/set w/#4)
4.Decline sit-ups (s/set w/#3)
5.DB Flies.

Shoulders & Traps:
1.Seated Military BB Press (s/set w/#2)
2.Forward DB raise (s/set w/#1)
3.Shoulder Shrug (on smith machine)
4.Rear delt machine (s/set w/#5)
5.Lateral Raise (s/set w/#4)
6.Upwards BB row

Back & Obliques
1.Wide grip pull-ups
2.BB Deadlifts
3.Straight-armed Lat Pulldown (on ½ of cable Xover)
4.Seated row
5.Oblique Raises;
6.Close-grip Lat Pulldown

Arms:
1.Dips (s/set w/#2)
2.BB bicep curl (s/set w/#1)
3.Wrist DB curls (palm up, both hands w/DB) (s/set w/#4)
4.Wrist DB curls (palm down, arms @90º, both hands w/DB) (s/set w/#3)
5.Alternating DB curls R,L,R,L... (supinating wrist) (s/set w/#6)
6.Skull Crushers (s/set w/#5)

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats (I'll plan to switch to free-weights soon. I'm just new and have been a little nervous of free-weight squats).
2.Leg Press Machine
3.Rotary Calf Machine Press
4.Hamstring Curl (face down, bending knee to pull my heel up to my butt).


I generally try to do five sets of each, failing almost all sets (except 1st or 2nd sets perhaps) in the 5-15 range. If I don't think I'll get at least 5reps I'll drop the weight. If I do 15 and it doesn't hurt I'll continue to 20 then increase the weight for the next set so I do fail between 5&15.

I often go to the gym at lunch, so I have to be in and out in an hour. I s/set a lot of exercises to save time and add intensity.

My legs always hurt for damned-near a whole week after my leg workout. I can;t imagine doing legs twice a week (like DD said above).

Thoughts?

w/thx,
G.
5 sets is a lot per execise for that rep range.

stop going to failure all the time.

be more specific with rep ranges and loading.

just because your legs hurt that bad, doesn't mean it is a good thing. In fact, it is stupid as hell. Lower the volume and train more frequently.

Ditch all wasted day.....if you are short on time, go into the gym with a plan. Use exercises that give you the biggest bang for your buck. Spending 45min. training arms is a waste of time.


Posted by: Big G

But it takes damned-near an hour to do two bi-cep exercises, two tri-cep exercises and two forearm exercises.


Posted by: Double D

Quote:
Originally Posted by Big G View Post
But it takes damned-near an hour to do two bi-cep exercises, two tri-cep exercises and two forearm exercises.
Which in the long run is a waste of time. You would get more out of doing 2 back exercises, 2 chest exercises and maybe a few sets of curls.


Posted by: Big G

Quote:
Originally Posted by P-funk View Post
5 sets is a lot per execise for that rep range. OK. I'll do 3sets then and just add some different exercises to fill the remaining time. Sound better?

stop going to failure all the time. OK, although I am really surpised to read that. What happened to increasing intensity with partial reps, forced reps, etc? That's all beyond-failure, right?

be more specific with rep ranges and loading. You mean specifically how many I did last workout, or...? See, I normally just pick a weight where I know I'll fail between 5&15. For example, I'll get 15 (set1) then fail on maybe 10 (2nd set), then fail on 5 (3rd set) then drop the weight for set four and get maybe 10 again (at failure) then maybe 5 on the last set.

just because your legs hurt that bad, doesn't mean it is a good thing. In fact, it is stupid as hell. Lower the volume and train more frequently. Really? OK. That sounds good to me. I can barely walk whenever I leave the gym after leg day and last weekend, for example, my calves seized up so badly (after a Friday workout) that I had to call-off on Monday because I couldn't move my feet up or down at all!

Ditch all wasted day.....Huh? You mean don't post anything on here if I didn't workout that day?

if you are short on time, go into the gym with a plan. I always go to the gym with a plan. The plan is always to do whichever workout is next on the list.

Use exercises that give you the biggest bang for your buck. I thought my workouts were providing good bang for my buck. That's why I asked for your help.



Posted by: Bakerboy

Quote:
Originally Posted by Big G View Post
But it takes damned-near an hour to do two bi-cep exercises, two tri-cep exercises and two forearm exercises.
If you are doing big compound lifts you don't need to do much if any isolation work for your arms.
You are thinking about bodyparts instead of movements.


Posted by: Double D

Wasted day to P means something like an arm day.


Posted by: DOMS

Quote:
Originally Posted by Bakerboy View Post
If you are doing big compound lifts you don't need to do much if any isolation work for your arms.
You are thinking about bodyparts instead of movements.
All of that shouldn't take more than 12 minutes total.


Posted by: Big G

Quote:
Originally Posted by Double D View Post
Which in the long run is a waste of time. You would get more out of doing 2 back exercises, 2 chest exercises and maybe a few sets of curls.
Geez. I am confused. How would my triceps and forearms be getting a good workout by not doing any triceps and forearms exercises!?


Posted by: Double D

Bench, Incline, OH press, Pushups, etc.....really hits your triceps

Pullups, Chins, Any rows, etc.....really hits your biceps

You could do a pull day and add in 3-4 sets of bicep curls at the end of it. Its not like you have to get rid of the curls all together.

Same goes for the triceps. Push day add in some tri work at the end.


Posted by: Big G

Quote:
Originally Posted by Double D View Post
Wasted day to P means something like an arm day.
OK. I'm seriously mind-boggled here. I started doing leg-presses and my quads got bigger. I started doing bench presses and my chest got bigger. But if I do tri-cep pulldowns and wrist curls then that's a waste of time!? Why wouldn't they grow if I exercise them? They seem to be growing to me.

This is wierd. I must be missing some crucial information here. I've done a lot of reading over the past eight months. I can't believe I feel, and probably sound, like such a dumbfuck right now.


Posted by: DOMS

Quote:
Originally Posted by Big G View Post
Geez. I am confused. How would my triceps and forearms be getting a good workout by not doing any triceps and forearms exercises!?
You'd be working them "indirectly". I use that term loosely. When you do benching, for example, you require a lot from your triceps. Don't worry too much about isolation work (curls, extensions) at first. Just stick to the big compounds and your body will grow.


Posted by: Big G

OK. I need a list of big compounds then.

I posted a thread a couple of days ago asking for good exercise books. There were lots of hits and lots of recommendations. I guess I just need to get on Amazon and buckle down for some major reading.

It's disappointing to realize I've basically been mislead all this time. I distinctly remember in Arnold's encyclopedia (for example) it says your forearms are a muscle just like any other and they need to be worked out too. He lists suitable exercises afterwards. So that's what I did.

This is all a little frustrating.


Posted by: Double D

Legs
Squat Variants
Deadlift Variants
Good Mornings
Lunges

Chest
Bench
Incline
Decline
Pushups

Shoulders
OH Press
(Keep in mind working the chest also works the shoulders)

Back
Pullups/Chins
Row Variants


Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Legs
Squat Variants
Deadlift Variants
Good Mornings
Lunges

Chest
Bench
Incline
Decline
Pushups

Shoulders
OH Press
(Keep in mind working the chest also works the shoulders)

Back
Pullups/Chins
Row Variants
Hey, that's my workout routine (except for the OH press).


Posted by: Double D

Quote:
Originally Posted by Triple Threat View Post
Hey, that's my workout routine (except for the OH press).
Yeah it pretty much is.


Posted by: Big G

DD - Thx.

I've read that there is a lot of argument as to which body parts to combine. I stuck shoulders and traps together becuase I like the pump I get off it (I just feel huge afterwards). I stuck back & obliques together becuase they're all in the same kind-of area. And I stuck chest and abs together for the same kind-of reason.

I don't mind doing away with my arm day if it's just a waste of time (that still sounds pretty wierd to me... but I trust y'all so steer me right) but can we have a look at my next planned workout, for example?

Chest & Abs. (Asumming it's still OK to do these together, of course).
I've been doing Chest incline BB press as the first exercise (I hear it's better than decline for mass-bldg, so I put it first) s/set with leg raises (for extra intensity, and also to save time). Is that combo still OK?

I do decline DB press (which is also on the Big Comound list) s/set decline sit-ups (so I don't have to get off the decline bench and, again, to save some time). Is that still OK?

I do DB flies last becuase I heard it's not much of a mass-bldr, but I've had some time left after 5sets of each of above (although now I guess I'll have loads of time left because i'm only supposed to do 3sets of each instead) and I figured it was another angle to hit my chest from.

Since the incline BB press and decline DB press are both on the Big Compund list (above) does my chest workout actually seem so bad? If so, how? And what should I do to change it?

I was planning to do Chest tonight, so any thoughts would be very very welcome.

Thanks everyone anyway for all your advice. I really do appreciate it.


Posted by: Double D

Hum...why not just put exercises together like this:

Upper Vertical:
Pullups
Incline presses
Chins
Dips
Curls

Legs:
Squats
Deadlift
Lunges
Good mornings or glute ham raises
Calve work

Upper Horizontal:
Bench
DB Row
Weight pushups or Decline Press
Cable row or supine row
Skull Crushers

Loading:
Wks1-2:3x12 with a 60 second ri
Wks3-4:3x6-8 with a 90 second ri
Wks5-6:3x3-5 with a full recovery ri
Wk7eload or take off


Posted by: Big G

I guess I'm not wondering why not just put exercises together like this, but why put exercises together like this. When I ask people in the gym (even huge dudes) what they're working today they'll say Chest, Back or whatever. I've never had someone reply "Lats, Chest, Biceps and Triceps" as would be the case doing Pullups, Incline presses, Chins, Dips and Curls, wouldn't it?

Has the Group-By-Movement-Type (e.g. Vertical, Horizontal, etc) methodology been found to be considerably more successful for hypertrophy than a Group-By-Body-Part (e.g. Chest, Back, etc) methodology? And, if so, which rock has seemingly everyone in my gym been hiding under!? Joking (but genuinely interested).


Posted by: Double D

Think of it as movements. Your joints and muscles move one way so you train all of them in that motion. And then the next day its a totally different motion. Not to mention doing things this way is the easiest way to keep from overtraining, imo. I have done bodypart splits, but I will tell you I have never been as strong as I am now with the upper lower split. I actually do this:

Mon-Upper
Tues-Lower
Fri-Total


Posted by: Big G

Wait a minute. That's split by bodypart then, right? What happened to all the Upper Vertical and Upper Horizontal separation? Or, are you doing all of that on Monday and Friday?

Isn't this all just a matter of personal preference? Everyone seems to have a different opinion.


Posted by: Double D

Quote:
Originally Posted by Big G View Post
Wait a minute. That's split by bodypart then, right? What happened to all the Upper Vertical and Upper Horizontal separation? Or, are you doing all of that on Monday and Friday?

Isn't this all just a matter of personal preference? Everyone seems to have a different opinion.
Depends on who you ask. I am a certified training, P funk is a certified trainer. And I would like to say hes one of the smartest damn guys I have ever talked to! Realize this: There are tons of big guys in this world. But to get there they may have done more damage to themselves than they shouldve. Things like muscle imbalances.....which effect posture and can actually lead to things like diseases! They put uneeded stresses on the human body that dont need to be there. A good based program of movements and not muscles in my honest opinion is the best way to go! Atleast starting out anyways until you get to learn your body.


Posted by: Big G

Quote:
Originally Posted by Double D View Post
A good based program of movements and not muscles in my honest opinion is the best way to go!
Quote:
Originally Posted by Double D View Post
I actually do this:

Mon-Upper
Tues-Lower
Fri-Total


So "Upper" would be:

Upper Vertical:
Pullups
Incline presses
Chins
Dips
Curls

AND

Upper Horizontal:
Bench
DB Row
Weight pushups or Decline Press
Cable row or supine row
Skull Crushers

?????


Posted by: Double D

Quote:
Originally Posted by Big G View Post
Haha....good point. Like I have said knowing your body and how it works in the best way to go. I think I may have said to much and not stayed basic enough. Sorry about that. Just ask around a bit more. I dont deny stewart's success hes a big guy and has had great success. His training is a bit suspect at times because he changes it up so much, but hes a big guy so its tough to argue it. However keep in mind just because someone is big doesnt mean they are doing everything right (I dont mean stew on this, just big guys in general).


Posted by: Double D

A simple upper can go like this:

Push horizontal-Bench
Pull Vertical-Pullups
Push Vertical-Dips
Pull Horizontal-DB Rows

Aux work-Biceps, triceps, etc....(normally 3 sets of X amount of reps)


Posted by: Big G

Quote:
Originally Posted by Double D View Post
Just ask around a bit more.
Thanks. It's all much clearer now.


Posted by: Big G

SUNDAY

Meal 1 - 10:45am (missed eggs. added to bottom of list)
Meal 2 - 2:00pm
Snack - 3:30pm
Meal 3 - 5:30pm
Meal 4 - 9:45pm
Meal 5 - 12:15pm
Meal 6 - sleeping.

Shed building today for approx 10hours. Almost finshed. Covered last wall with siding. Painting the door and installing shingles is all that remains. It looks awesome.


Posted by: Big G

MONDAY

Meal 1 - 7:45am
Meal 2 - 11:00am-12:00am (busy. bite here, bite there)
Meal 3 - 3:40pm (late. time just flew by)
Meal 4 - 7:30pm (PWO shake)
Meal 5 - 9:30pm
Meal 6 - 12:30am

WORKOUT NOTES (Chest & Abs)
1.(s/set w/#2) Incline BB Press w/bar+60lb:15, w/bar+70lb:12½F,7F, w/bar+60lb:10F,9F. (waaaay better than ever!)
2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20.
3.(s/set w/#4) Decline DB Press - w/50lb:12½F,10F,9F,7F,6F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,20F,11½F (4sets only. quads still hurt from Friday).
5.Fly Press (laying flat) w/30lb:15,10F,7½F, w/25lb:8½F,9½F.

PWO WEIGHT (after shower, sauna, pee): 172.1lb (going up!)

NOTES: Posted a whole bunch on ironmag forums today. Sought advice from familiar names. Conclusions... My workouts suck. I have no idea what I'm doing. And everything needs changed! Doh!

Went home and read Extreme Muscle Enhancement's ChapterII (Training). Learned going to failure all the time is dumb... As an ecto/endomorph(80/20) I should stay away from cardio (QUOTE: "Cardio is a bad idea for an ectomorph with weak legs that wants to build body mass"), plus...

Reps s/b in 6-8 range (no failing & no burn! so it says!).
Sets s/b 5-8 per body part
Recovery s/b 3-5 days

NOTE "s/b" = Should Be.

Additionally, there should be NO PAUSES or stalling at the top of the movement (unless it's to squeeze/contract). The sets s/b getting heavier with decreasing reps (or not). I should "keep the pace steady & go for broke on the last set"

Also, regarding reps:
Lrg body parts (e.g. Chest, Shoulders & Ham Strings) respond well to sets as low as 6.
Small body parts (Triceps, Biceps, Traps) respond well to sets comprised of around 8 reps.
Complex body parts (Back, Quads) like sets of approx 10reps.
Dense body parts (abs, calves) do best with 15 or more reps.

Emailed feedback, posts on this journal, posts from other threads and feedback from private messages (on ironmag forum) confirmed much of this. EVERYTHING I do needs revised.

Back to the drawing board! So much to learn! Still... hypertrophy is worth it!


Posted by: SamEaston

G, Im not here to give you advice - cos i don't know squat - but don't be hard on yourself! You're doing really well. You said yourself you used to be skinny and now your packing on the muscle plus lowering your BF%. And that doesn't happen without major effort!

The main thing is to make sure you're covering all your bases in terms of training. Listen to what everyone has to say and take it all into consideration. Putting on muscle in the safest and most balanced way is everyone's priority on this board - no-one wants to find out what they've been doing is going to cause them an injury!

You made it here at the end of the day - and that's all that matters! (And finishing the shed, of course )


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
You made it here at the end of the day - and that's all that matters! (And finishing the shed, of course )
And finishing the shed, of course

Hey, Sam! Nice to hear from you again. Thanks for stopping by!

I'm quite literally all-ears at the moment. I don't feel too bad about clearly being so uneducated about all this. I never knew jack about squat before. Hell, I'd never even seen inside a gym until December last year and I just look f*&^in' incredible compared to then. Traps, lats, chest, biceps, legs... everything... has changed. I'm ripped and I've grown so much I feel weird in my own skin. It's a significant difference. I love it.

Yesterday my wife peered over my shoulder while I was looking at a few of the pictures in the middle of Extreme Muscle Enhancement (my latest read) and she was getting all grossed out looking at some of their legs. When I went to bed that night she started going "Eeewww!" and "Uurrggh!" looking at my legs. It caused me to take a moment and look for myself. I have veins everywhere. Thick ones, rolling like mountain rivers all over my legs. They've grown so much, it's crazy. There's all kinds of definition there now. Plus, my jeans are hard to pull off these days becuase my calves have grown so much!

I clearly have a lot yet to learn. I definitely want to revise my workouts so that I'm gettng the most out of all this effort. Hopefully P-Funk, Double D, Witch and others will steer me right. Some of the info I get seems to conflict. Like last night, Extreme Muscle Enhancement says No Cardio For Ectomorphs but today I got a private message (from one of the ol' boys on this site) that tells me run 3 times a week. Big difference! IMO I'm not convinced that running 3x wk is a good idea for me. I lost 4lb in May eating 3,200cal daily with no cadio. I upped it to 3,600-4,000 (depending on how long the day is) in June (again w/no cardio) and finally saw a few pounds growth. If I start burning 300-600cal on a treadmill 3x week I'm not sure iot will help growth. Maybe with a lot more food it would, but then my legs are often sore from workouts and I think, if they're sore, they should be rested.

I guess, in the end, it alls come down to the old addage... Every day, in every way, I am getting better and better.

How've you been?


Posted by: Stewart20

You simply are going to get different advice from everyone you talk to. What I would do with that, is to take the bits and pieces of all the info people give you that APPEALS to you and your goals, and put something together on your own.

You really don't want to follow a workout split that someone writes up for you here (unless you specifically ask for one that addresses your goals) cause that split might not be in your best interests.

None of the info is bad info, there is just too much info and it is very easy to get lost in it, so to speak.

Decide what YOU want to do, and figure out the best way to get there based on all the info people have given you. I won't even give you a split or a sample because that would just be my opinion, and it might not be what you want.

Look at what you wrote about your rep ranges for your bodyparts that you feel works for you. Start with that and build your program around that. I will tell you that I think you should work out as frequently as possible, while still allowing some recovery time. Training a bodypart once per week will work, but there are more efficient ways to get from A to B.


Posted by: SamEaston

By the sounds of things, you're doing great! When you stop putting on slabs of muscle, thats when you start looking for other options!

I agree with you that adding cardio to your program probably won't do you any favours. You sound as if its difficult enough to eat enough calories at the moment without the added stress of cardio. Plus your a busy guy - when would you fit it in, and would your weights sessions suffer because of it? Maybe you will add it in in the future, for the sake of your health, but thats for you to decide.

Im very well, thank you! Taking a couple of weeks off rowing, just enjoying my sessions and trying to keep the fat off! I can't wait till i start bulking in September - im hoping i'll start shifting crazy weights (for a girl, obviously!).

Im feeling an affinity with your shed - as if i've followed its progress as you've built it! I hope your going to post a pic of it once its done?


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Im feeling an affinity with your shed - as if i've followed its progress as you've built it! I hope your going to post a pic of it once its done?
DEFINITELY! It's looking so good already that I was actually thinking of
doing that last weekend, but I haven't airbrushed the front door yet. I use an automotive airbruish for most of my household painting (not walls, but cupboards, doors etc) becuase it lays flay and shiny like a car body, free of any brush marks and imperfections. You'll see.

Glad you've been well. Cutting until September sounds like a pain the pah-toot! How much do you need to lose?


Posted by: P-funk

all I have to say is:

a) what is extreme muscle enhancement?

b) anyone who says that you should do no cardio at all is a fucking moron. even as an ectomorph, you need to enhance work capacity.....check out the last entry in my blog.

c) it sounds like that site is riddled in bodybuilding myth.


Posted by: Big G

Quote:
Originally Posted by Stewart20 View Post
...take the bits and pieces of all the info people give you that APPEALS to you and your goals, and put something together on your own.

Look at what you wrote about your rep ranges for your bodyparts that you feel works for you. Start with that and build your program around that. I will tell you that I think you should work out as frequently as possible, while still allowing some recovery time. Training a bodypart once per week will work, but there are more efficient ways to get from A to B.
Yeah! More efficient from A to B. I like the sound of that! It fits right into my goal of Bigger Faster!

This is all new to me and it's like an adventure. I never knew I even had the self control to monitor/control my food intake like I do. If it wasn't for my annoying inner-alcoholic (inherited from yesteryear) I swear I'd be perfect! Well... not perfect-perfect... but you know. The have-a-beer voice in my head is quietening-down though. I'm gradually strangling it out!

I'm going to carry on reading chapter II of Extreme Muscle throughout this week and print a bunch of the info that's been posted or emailed to me from this site. I'll make a new revised plan of attack and see if I can't see some crazy gains in the not to distant future.

I just still think it's awsome that I can basically just change shape at will. A little bit of learning, a little bit of work and a whole bunch of sweat and I'll be a whole new me.

I think I'd look awesome around 200lb, plus I like that nice round number. I'm an accountant by day. Don't hold it against me!

Anyway... Thanks again for the info. I'll get this program sorted out and repost it on here this weekend. Hopefully then any subsequent feedback will feel more like nudges in the right direction, rather than kicks in the ol' wedding tackle!

I'm a walking dumbass right now (who'd've thunkit!?), but I'm a fast study