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G's Log.


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Posted by: Big G

I think I'll start experimenting with some isometric training soon. Pausing on the hardest part of movements (for example).

Bodybuilding.com - Kelly Baggett - The Charles Atlas Workout Revisited!

And stretching too... definitely some stretching; dynamic & static.

Tricks Tutorials.com

I need longer workout sessions! I can't fit everything I want to do into a lunchtime.


Posted by: vortrit

Real nice bench even though you didn't hit 205 yet. Congrats on the Cable X Overs PR! Excellent Cable Rows too! Nice work all the way around. Just a rock solid workout!


Posted by: vortrit

Remember on Strength stuff it may pay to take a little bit longer rest as well. Maybe up it a minute or even 30 seconds and see if that helps.


Posted by: Big G

THURSDAY

SLEPT: 11:30pm-6:45

WEIGHT: not measured. not pooping in the morning any more. wtf? used to be every day before breakfast (after which I'd weigh myself i.e. at my lightest). probably more detail than needed for this journal, but oh well... that's what you get around here!

Meal 1 - 7:30am:11white+1egg,2toast+PB,½mango,pneapple,kiwi
Meal 2 - 10:30am:PP & muelsi(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:30pm:2toast,6ozTurkey+M.Whip,grapefruit,apple.
Meal 4 - missed. not hungry. forgot I didnt eat @4pm @work!
Meal 5 - 9:30pm:lrg swt potato,ratatouille(sp?),walnuts,PP
Meal 6 - 11:45am:shake(casein,whey,nuts,frsh berries,cream)

kCal:3,395 (270g protein)

MEAL 4 - wtf!? I normally eat at work about 4pm, but eating schedule got messed up due to 1pm-2pm appt w/trainer (see below). Wasn;t hungry by th etime I left work at 5:30pm. Spent from 6pm-9pm on computer when I got home and didn't get hungry then either (that's really wierd! I always get hungry every 2½-3hours normally). Completely missed meal 4. Naughty G!

WORKOUT: None, but did get 1hr w/personal trainer (for free!). You'd think I'd be delighted about that but actually it just pissed me off and I spent the rest of the day angry.

He told me to squat and sumo-DL super wide (feet touching either side of squat rack - almost width of power rack). It was so wide that I couldn't even box squat my own weight - hip flexibility issue apparently.

Posted thread on IM to double-check his advice. Other than that he spent 50minutes telling me how he was the greatest trainer at the gym, how he could outlift anyone there, how he'd just been invited to join some invite-only Westside gym for deadlifting & squatting over 500lb, and that I was garaunteed to injure myself sooner or later if I didn't pay him $99/hr for his advice.

$99/hr!!! Fuck that! I'll just buy another half dozen books of Amazon and keep reading, thanks very much! Gotta be able to learn something without paying some 23yr-old kid money like that! Jesus!

Still.. it made me mad to think of a potential upcoming injury. I was also mad at myself for believing that he'd throw me a bone (and give me some free advice) rather than bumming me out by spouting his miserable, fear-based sales pitch at me for 50 freakin' minutes.

NOTES: Today sucked. Asshole trainer.


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Real nice bench even though you didn't hit 205 yet. Congrats on the Cable X Overs PR! Excellent Cable Rows too! Nice work all the way around. Just a rock solid workout!
Thx. First ever 200lb bench. I'm happy.

Cable Xover PR surprised me. Must've been stablizer issues before. 90lb felt wobbly, but not exactly heavy. Should see more gains there soon I expect.

Quote:
Originally Posted by vortrit View Post
Remember on Strength stuff it may pay to take a little bit longer rest as well. Maybe up it a minute or even 30 seconds and see if that helps.
Will do. Am going to repeat that same workout (with strength-focus) next week with work colleague. He liked the hypertrophy-style version from last week. If he makes it through today's Upper Vertical workout without tears he'll probably be up for it on Monday. I have a feeling though that his fat butt is going to hate Vertical Day because I don;t think he's dtrong enough for a single pullup. We'll see.

Anyway, thx for feedback. Much appreciated, as ever.

G.


Posted by: vortrit

Quote:
Originally Posted by Big G View Post
THURSDAY

I was garaunteed to injure myself sooner or later if I didn't pay him $99/hr for his advice.
You should have told him he was garanteed not to get hit over the back of the head with a dumbbell for $199.00 an hour. Sounds like the guy is just an asshole.


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
You should have told him he was garanteed not to get hit over the back of the head with a dumbbell for $199.00 an hour.

Sounds like the guy is just an asshole.





Posted by: SamEaston

The good thing is that you already know an awful lot of stuff about weight training, so you can put this guys advice in a box and take from it what you need, discard what you don't.

Sad thing is that too many people get sucked in by idiots like that, who believe their way is the only way. He must have been irritated when you got away - all that time spent and he still failed to impress you enough to hand over your cash. Ouch


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
The good thing is that you already know an awful lot of stuff about weight training, so you can put this guys advice in a box and take from it what you need, discard what you don't.

Sad thing is that too many people get sucked in by idiots like that, who believe their way is the only way. He must have been irritated when you got away - all that time spent and he still failed to impress you enough to hand over your cash. Ouch
Sam,

You're quite right.

At the time I was talking to him I really felt bummed. It was like I believed what he was saying was true, and I got really sad because I knew there was no way I could afford to pay him enough to learn everything he had to teach.

Afterwards I was pissed that I wasn't rich, didn't have a better upbringing, hadn't fallen in love with a woman that needs so much money (gastric bypass + skin removal = well over $50k) and hadn't been more financially successful in life so far.

As more time passed I got over those stupid thoughts and started counted my blessings; my upbringing wasn't bad, we can't all be born millionaires, I'm blessed to be loved as much as my wife loves me and I have been financially successful in life. I immigrated to Columbus, Ohio USA 9 years ago and have been the head of acounting for one of the cities largest and most renound businesses for 5 of them already. I'm not doing bad by any means. Plus, I've packed on over 25lb or meat since March! I look great, feel great and am excited about the future.

I felt such a fool when I realized how miserable I'd allowed myself to get by listening to that 23yr-old personal-trainer kid's ramblings. The more I thought about that the more it pissed me off. By the time I was done thinking about that I'd been pissed off most of the afternoon. Stupid!

It's easy to forget that these ruthless personal trainers have had thousands of individual hours with thousands of different people to perfect their sales pitch. They practice that hour, over and over and over. When one person refuses to start handing over $99/hr they step back, think about it, adjust their pitch and try again with the next poor unsuspecting sap that walks through the door.

They're no better than used car salesmen!

If that kid does believe that it's just a matter of time before I injure myself he's surely an idiot. How can he know wtf is gong to happen to me in the future!? That's stupid. If I start deadlifting 400lb and I see someone else doing the same (or more) I'm sure I'd walk over, say hello and learn a little something to help me get to 500lb safely. I can't know everything at once. If I did that'd be boring anyway.

Fuck that kid! I learned how power-lifters lift (for free) and I learned how sneaky those damned trainers can be. I also learned that there are men out there lifting over 1,000lb with a slightly-wider-than-shoulder-width stance (thanks to Utube videos posted in response to the thread I mentioned above).

Live and learn. Little by little. That's all you can really hope for.

Thanks anyway. God bless.


Posted by: Big G

FRIDAY (Yay!) - Goal for weekend: No alcohol (again).

SLEPT: 11:30-7:15am

WEIGHT: 186.4lb Heaviest ever! Up 25½lb from March (and still fairly lean)!!! Awesome!

Meal 1 - 7:30am:11whites,1egg,2toast+PB,grapefruit,pneapple
Meal 2 - 10:50am:late. 9whites,1egg,3toast+PB,½mango,½pear.
Meal 3 - 1:15pm:PWO PP(w/ground oats),pretzels
Snack - 8oz sweetpotato + 3tbs sour cream (Cal now @ 2200)
Meal 4 - 3:45pm: (hungry already!)6ozSalmon,toast,grapefruit
Snack - 6:30pm: (on the road)1 slice bread w/2oz salmon.
Meal 5 - 8:40pm:turkey,swtpot,cabbage,grn beans,ratatouille
Meal 6 - 11:15pm:shake(casein,whey,PB,walnuts,cream,berries )

kCal:4,327 (328g protein).

WORKOUT:UPPER VERTICAL
NOTE: Again with partner (work colleague).
RI = I go, you go, throughout.

1. WG pullups
BW-50lb:1x5
BW:1x5
BW+25lb(ie.209lb):2x5 PR, 1x4½
BW:3x6

2. Standing Military Press
135lb:3x5 PR (failed R5,S3)
115lb:2x5 (failed R5,S2)
Note: Nice! Same again next time.

3. Upright BB Row
95lb:3x6 PR
NOTE; No wrist popping today. Took bar just above nipple instead of to lips. Also added 10lb. Felt good.

4. BB Shrugs
185lb:1x8
205lb:1x8
225lb:1x6 (regrip on 4 - right hand failing)
245lb:1x2 (right grip failing, can't hold it.)

5. CG Chins w/Row Handle (i.e. Sternum Pulls)
BW+20lb:3x6 (failed R6,S3)
BW:2x6 (R5&6/S2 only 80%)

6. Weighted Dips
BW+45lb:3x6(failed R6,S2&3)
BW+25lb:2x6(R5&6/S2 80%)

NOTES: Nice workout. Good pump for arms, lats, traps & chest. Excellent results on BW+25lb WG pullups. 2 weeks ago it took 4 sets for 10 reps. Last week was 3 sets for 10 reps. This week I did 2x5, plus 1x4½.

ALCOHOL - None. No cravings.

EVERYTHING ELSE - All good. No complaints. Glad it's Friday! Also glad don;t have to go Mother-in-law's for Thx-Giving next week. 4 days off; Thurs-Sun - what to do, what to do (start building the deck? hmmm... We'll see.)


Posted by: Big G

That's it! I can't stand it any more. Week after week I keep hoping my grip will improve to enable me to do heavy shrugs, but it just ain't happening. I finally broke down and bought some straps today. I haven't tried them yet, but I will, next week.

I figure I'll only use them on the heavier sets and, after I'm done, I'll do some timed holds of a 300lb bar in an effort to keep my grip strength improving. It's my right wrist that's dodgy. I broke it skateboarding but I don't think that's the reason it's weak. I guess one hand has to be weaker than the other. And, for me, it's the right wrist. It'll get better, in time.

My traps are in for a surprise next week anyway!


Posted by: vortrit

Nice workout. A lot of the guys in my gym who lift real heavy use straps. I might get some for deadlifting and shrugs.


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Nice workout. A lot of the guys in my gym who lift real heavy use straps. I might get some for deadlifting and shrugs.
Yeah. There's no sense me not getting a good trap workout just because I can't hang on to the bar. Hopefully my grip will catch up soon.


Posted by: Big G

SATURDAY

SLEPT: 11:30pm-8:30am (on PC for 30mins before starting breakfast..oops.. just meant to be a minute!)

WEIGHT: 185.6lb

Meal 1 - 9:30am:11whites,1egg,2toast+PB,grapefruit,pneapple
Meal 2 - 12:30pm:salmon,2toast,walnuts,pmkn seeds,fruitsalad
Meal 3 - 4:30pm(late):salmon,yam,sour cream,ratatouille.
Meal 4 - 7:30pm:Beer beer beer - 8miller lite & 2Bud Ice
Meal 5 - 11:30pm:2 XL bowls muesli w/extra nuts (1,200cal!)
Meal 6 - Zzz! Passing out in LA-Z Boy trying to watch TV!

GINKGO BILOBA: Arrived on Thurs w/other sups from FitnessOne.com. Started taking it this morning. Not expecting any noticeable difference. I mean... how are you supposed to remember exactly how well you currently remember, and then remember to compare how-well-you-currently-remember to how well you're remembering in the future!? Heck, I probably won't even remember that I wrote this sentence proposing that I remember to remember how well I currently remember in the future. Lets just hope I remember to take it! Otherwise I probably won't be able to remember whether I remembered to take it or not!

OK... That's enough of that! It was only $2 a month to take the suggested daily amount. I figure I'll just throw it in with my sups at breakfast. Can't hurt.

STRETCHING: About 50 reps of r-e-a-l-l-y w-i-d-e power-lifter(type) squats using just body weight. Inside thighs burn as upper leg approaches parallel with floor. Going to stretch that out so it doesn't burn like that and then try some power-lifter(type) squats in an upcoming new program. Maybe even r-e-a-l-l-y w-i-d-e front squats (been wanting to try front squats too). Anyway... just stretching for now.

WEEKEND WARRIOR: Spent the entire day installing the power pack (incl. running new elec' circuit) for the new outside landscape lights. Hooked up all four 12V circuits and started adding lights. By the end of the day 15 of the 100+ lights had been installed (I was working on it until 11:30pm - in the dark/cold!).

ALCOHOL - Worked all day in a cramped little corner trying to install outside lighting power pack. It was r-e-a-l-l-y frustrating work (trying to dril through concrete block - to run wires into/out-of house - in a tiny, awkward space barely big enough to fit a drill).

By 7:30pm (8hrs into project) I had the power pack installed but was still having trouble trying to get the lights to work. I'd been craving a beer for hours already (anything but the agravation I'd been feeling for so long) and I finally gave in. I even discussed it with my wife first. She said "Go ahead - you deserve a beer - get some milk while you're there" (which didn't help me any!).

6 miller lite and a tallboy Bud Ice slid down sooo easily and I found myself jogging a mile (mile and a ½?) to store to get more! 2 more Miller and my jogged-up stomach had had enough. I honestly thought I'd puke. I quit working on the lights (I'd been drinking and clipping lights to outside wiring for 3-4 hours by this point so I came in for the night. I was starving so I made a quick bowl of extra nutty muesli. It settled my stomach but left me stil hungry. So I ate another bowl-full (1,200cal dinner w/no protein!) and then passed out! wtf? Stupid! "A couple" always means 10, and I never eat right afterwards anyway.

Oh well... Live 'n' learn. Damn cravings.

Still... better to have drank three days in past month, rather than every freakin' night (2 years ago!).

Little by little, less and less.


Posted by: SamEaston

Don't worry about the booze G! Like you say, it's not a regular occurrence anymore - and it sure sounds like you deserved it after your light-fitting session!

LOL at the Ginko paragraph


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Don't worry about the booze G! Like you say, it's not a regular occurrence anymore - and it sure sounds like you deserved it after your light-fitting session!

LOL at the Ginko paragraph
Old habits die hard. Got the smoking done. Alcohol is next on the list. I'm getting there.


Posted by: Big G

SUNDAY

SLEPT: 12:30pm-10:45am (10+hrs, beer sleep!)

WEIGHT: not measured

Meal 1 - 11:00am:11whites,1egg,2½toast+PB,grapefruit,kiwi.
Meal 2 - 2:30pm: 2nd breakfast. Mmm!
Meal 3 - 6:30pm: 2McD chicken (on the road) +swtpot @ home.
Meal 4 - 9:30pm: chicken,cauliflower,grn beans,ratatouille.
Meal 5 - 12:00am:shake(casein,whey,PB,walnut,cream,berries)
Meal 6 - Zzz! sleeping

kCal:2,882. Low!! Short day + sour stomach all day (from beers last night?). Chugged some Gaviscon at 11pm (tired of stomach feeling crappy). Felt better by midnight. Woke feeling fine tomorrow too.

WORKOUT:None. Working in yard installing landscape/spot-lights. House looking fucking awesome. Nicest house in the neighborhood, no doubt! Long day though. Approx 80 lights installed. Had to drive to two hardware stores to buy 20more spotlights (to shine up on fences, garage, house & shed). Getting there. Hopefully get deck installed during 4day Thxgiving weekend w/wife.

ALCOHOL - None! Opened one around 7pm (as if on auto-pilot) but poured it away and gave remaining 3 to neighbor. I don't need 'em around bugging me (the beer I mean, not the neighbor!).


Posted by: vortrit

Quote:
Originally Posted by Big G View Post
Yeah. There's no sense me not getting a good trap workout just because I can't hang on to the bar. Hopefully my grip will catch up soon.
Yeah, I keep forgetting about them though. There are some things I could go a lot heavier with if I had straps. The dumb thing is there is only one place in my town that sells that, and that's the gym...


Posted by: vortrit

And those lights sound cool!


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Yeah, I keep forgetting about them though. There are some things I could go a lot heavier with if I had straps. The dumb thing is there is only one place in my town that sells that, and that's the gym...
Might be a worthwhile investment. Mine were only $2.99


Posted by: Big G

MONDAY

SLEPT: 12:15pm-6:45am

WEIGHT: 187.4lb (heaviest ever!).

Meal 1 - 7:15am:11whites,1egg,2toast+PB,grpefruit,pineapple
Meal 2 - 11:00am:3toast+PB,doz eggs(1yolk).
Meal 3 - 1:45pm PWO shake(whey/oats),banana,pretzels.
Meal 4 - 4:45pm:2toast+chicken&mayo,1toast+PB,2xFish oils
Meal 5 - 9:45pm:chicken,cabbage,grn beans,cauli,walnuts
Meal 6 - Dammit! Fell asleep before 600cal Casein shake.

kCal:3,425 (308g protein) - Would've been up around 4,000 if I hadn't fallen asleep so soon. Meal 5 was late because I went grocery shopping after work w/wife. Ended up in 4 stores, on the road for ages, survived on pear/grapes. Went to bed (to read) with plans to get up near midnight for a casein shake, but fell asleep too soon. Consuming over 4,000cal consistently is proving harder than anticipated.

BREAD: More bread than usual today (It's flour-free Ezekiel 4:9 bread, but still... I need to prepare some rice, wheat or something as alternative to bread.). Out of fruit & veg too. Had to go shopping after work (Hit credit card for $150grocery + $25 for buy1get1 fish & flaxseed oil (couldn't say no - so cheap).


WORKOUT:UPPER HORIZONTAL (for strength, again).
RI = You go, I go (i.e. w/partner, again).

1. Flat BB bench
Note: Going for PR again - Votrit's bench #s still got me inspired!
Bar:1x8(warmup/stretch)
135lb:1x5
155lb:1x4
175lb:1x3
195lb:1x1
205lb:1x1 PR
215lb:missed it.
210lb:1x1 PR
215lb:missed it again (even after 3min break)
Note:Fuck, yeah! Added 10lb to my bench in a week.

2. T-Bar rows (unsupported, machine):
115lb+bar:1x5
125lb+bar:1x5
135lb+bar:1x5
145lb+bar:1x5 (4-5 not to abs)
155lb+bar:1x5 (2-5 not to abs)

3. Incline DB Press:
65lb:4x6 PR (failed R6,S4)
Note: Did extra set because 3rd set was so easy. Definite strength gains on last week. Next week try 70lb DBs.

4. Lever Seated High Row (weight per arm)
115lb:1x5
125lb:1x5
135lb:1x5
145lb:1x5
155lb:1x5 (last weeks PR - now not too bad at all)
170lb:1x5 PR (2-5, 80%-60%) Heavy!
Note: Damn, I'm strong today.

5. Cable Xover(2nd time):
80lb:1x8
90lb:1x8
100lb:1x8 PR
Note: Damn! First used Xover 4 weeks ago. Couldn't even get in position with 80lb. Now repping 100lb! wtf!?

6. WG Cable Rows:
120lb:1x8
140lb:1x6
160lb:1x4
180lb:1x3
200lb:1x2
Note: Nice!

7. (S/set w/#8). Pushups
3x15 (last set w/feet on bench)

8. (S/set w/#7). Supine Rows
3x10 (feet on bench throughout)

NOTES: Strong today. PRs everywhere. Kewl.


Posted by: SamEaston

Shit mate - you are FLYING!!

Very nice job there - It's PR central in here, and you're on that train!!!


Posted by: goob

That's a pretty hardcore workout. Good job!


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Shit mate - you are FLYING!! Very nice job there - It's PR central in here, and you're on that train!!!
Quote:
Originally Posted by goob View Post
That's a pretty hardcore workout. Good job!





Posted by: Big G

TUESDAY

SLEPT: 11:30pm-7:00am (woke tired. eyes stinging.) fell asleep sitting in LA-Z Boy after work 6:15pm, crawled up to bed and slept 6:30pm-8:30pm. Need to sleep 8 hours at night. Never do. Am getting better though.

WEIGHT: not measured

Meal 1 - 7:30am:11whites,1egg,2toast+PB,grpfrt,kiwi,banana.
Meal 2 - 10:40am:chicken,3toast,mayo,sour crm,PB,banana.
Meal 3 - 2:20pm:PWO shake(whey,oats,PB),pretzels,banana.
Meal 4 - 5:30pm:7oz salmon + 2 massive plates grn veg!
Meal 5 - 9:00pm:4whites,2eggs,½oatmeal,pear,nuts(x3),pnaple
Meal 6 - 11:45pm:shake(casein,whey,PB,walnut,cream,berries)

kCal: 4,230 (344g protein: Aprox 40g complete w/each meal + 100g incomplete). Good timing. Plenty of water too. Perfect day.

FISH OIL & FLAX SEED picked up a whole bunch buy1get1 so will be taking more moving fwd (just FYI).

STARVED to death, weak, shaking and increasingly ill from 4:30pm-5:30pm. No food at work. Stupid! Called wife at 4:45pm weak/hungry. She'd promised hot food ready. Couldn't make it to 5:30pm, snuck out at 5:10pm feeling awful. Got home to 2 salmon steaks & 2dinner plates of veggies. Bless her. Crashed for 2hrs, exhausted.

NOTE: 4,000+ cal daily is proving harder than anticipated. Part of the problem is that meal 5 & 6 don't have many carbs and therefor lack calories. To fix, I'm going back to a stepped-down program of calorie intake. e.g. Breakfast = 850 cal, meal 6 = 500 cal. Meals 2-5 will have decreasing # of calories, ending day around 4,250. Should help. Plan to continue bulk to end of March, then cut through April & May for 8%(ish)bf for springtime yardwork.

WORKOUT:UPPER VERTICAL

1. WG pullups
BW-50lb:1x5
BW:1x5
BW+25lb:3x5 (R5,S2&3 only 95%)
BW:1x7½,1x6,1x6
Note: Not much improvement here. Still no 3x5 w/25lb. Also had hoped for 3x8 (or close) for BW sets, but wasn't anywhere near. Pretty much just 3x6, like last time. Ah well.

2. Standing Military Press
135lb:1x6,1x5,1x3 (do 3x5 next time)
95lb:2x10, 1x6½(fail).

3. Upright BB Row
95lb:3x8 PR (3x6 last time)
Note: Bar lifted to 3"(ish) above nipple. Any higher and wrists click/pop.

4. BB Shrugs (WITH STRAPS - NEW!)
185lb:1x8
235lb:1x8
285lb:1x8 PR (final reps 80%ish)
Note: Yeah! Knew I could shrug near 300lb if I could just hang on to it. Double-overhand grip max currently only around 225lb. That was fun! Heavy, finally.

5. Chins (neutral grip - palms facing)
BW+20lb:3x6.
BW:1x7½,1x6½.

6. Weighted Dips
BW+45lb:1x8,1x5½
BW+25lb:1x8,1x7½
Note: Forgot previous workout notes. Couldn't remember if I'd done sets of 6 or 8 last week. Here, for example, I was trying for sets of 8 but had only done 6 last time. Hence early failing. Ah well. Still fun.

EVENING: Nothing; Fell asleep, ate, updated journal, ate, slept again.

UP EARLY TOMORROW for big office breakfast-party/charity-fundraiser. Aging male bosses all dressing up like women to serve greasy food (I'm serious!). We're supposed to tip them for charity. The last thing I want to look at while trying to stomach breakfast is an aging fat man parading around in women's clothing. Honestly! WTF!? I'd pay to not attend, but that's apparently not an option. God help me! My eyes... my eyes.. they're burning... aaragh!!!


Posted by: vortrit

Amazing workout. Looks like you're really putting up some big time numbers. Dips look good, shrugs look fantastic, nice military press, and amazing pullups! Just solid all the way around.


Posted by: SamEaston

Quote:
Originally Posted by Big G View Post




You're just loving this aren't you?!! Good on you mate, your progress has been astounding - long may it continue!


Posted by: bigsahm21

I'm jacking your routine big dog.


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Amazing workout. Looks like you're really putting up some big time numbers. Dips look good, shrugs look fantastic, nice military press, and amazing pullups! Just solid all the way around.
Thanks, Dude. Nice of you to say.

Quote:
Originally Posted by SamEaston View Post
You're just loving this aren't you?!! Good on you mate, your progress has been astounding - long may it continue!
Funny you should say that. I got talking with guy who just turned 50 at the gym today. He was repping 400lb+ squats "warming up" he said "for a meet" in April. He got to telling me about a buddy of his who just turned 70 and was still doing powerlift meets. Apparently he had all kinds of records too. How fucking cool is that? 70 and powerlifting.

I'd like to pick up heavy shit forever too. I wonder how long you need to be body building before entering amateur competitions. I wonder what size the lightest competing 6' guys are. I wouldn't mind picking up a few amateur bodybuilding competitions then moving into powerlifting long term. That'd be fun.

Quote:
Originally Posted by bigsahm21 View Post
I'm jacking your routine big dog.
Flattered. Thanks. Enjoy.

I'm changing soon. Upcoming new workout to have two leg days weekly. I bet no-one wants to jack that workout!


Posted by: Big G

WEDNESDAY

SLEPT: 2:00am-6:15am (awful! Slept 6:30pm-8:30pm yesterday then couldn't go back to sleep. Up early for god-awful mandatory company breakfast where sr mgrs dressed up as women to serve tables - tips to charity. It was horrible.)

COMPLIMENT Walking back to my office after breakfast I saw an old man that mall-walks our shopping center. I bid him a Good Morning to which he replied [quote] "I was just admiring your shoulders and wondering if those are real or if they are pads". I said "Thank you. They're all real." He replied "Nice slope". No-one's ever said that to me before. I was delighted.

WEIGHT: not measured.
[no morning poops anymore it seems. should weigh anyway and indicate pre/post, maybe. I don't know. am I really thinking this outloud!? ]

Meal 1 - 6:40am:11white,1egg,2toast+PB,grpfrt,pnaple,banana
Snack - 8:30am:2eggs,fruit salad(mandatory work breakfast)
Snack - 10:30am:1hr pre workout:½cup oats(raw)+½cup milk.
Meal 2 - 12:45pm:PWO shake(whey,PB,oats)+pretzels,2bananas.
Meal 3 - 3:15pm:5ozTuna,1canSardines,3toast,apple,orange.
*Slept:4pm-7pm(off work early for thxgiving - v.tired)
Meal 4 - 7:30pm:Breakfast!10whites,2eggs,2toast+PB,fruit.
Meal 5 - 10:30pm:Lettuce salad w/salmon&nuts +lemon dressing
Meal 6 - 1:30pm:5ozTurkey,½cupBrwnRice(just done cooking).

kCal: 4,464 (366g protein, 44½g avg complete protein w/each meal + incompletes).

SOUR STOMACH again this morning after taking sups (not bad, just a little bit). Wondering if it's one in particular causing discomfort (been going on for about 10days now) or if it's too many sups at once that's causing it. May need to move some to meal 2 perhaps. I'll investigate. Could be nightly casein. Who knows?


WORKOUT:Legs (1st ever leg workout w/partner)

Warmup: Elliptical Trainer - 4mins fairly quickly (broke a sweat): 1min fwd, 1min bkwrd (X2)

1a. Hanging leg raises
(from full hang, to feet kicking top of power rack)
2x8 good form - knees together, slow lower.

16.Slow unanchored situps(new).
1x8
Note:Sore. Surprising. Either sore from doing "1a" (above) or these just hurt anyway.
Form: Knees 90º, feet and hands on floor throughout movement. Slide hands from hips to heels as I curl my back and slowly sit up (Harder than you'd think!). Supposed to work the muscles under your abs. Feels like it too!!

1c. Decline situps/crunches:
- throw/catch 6lb ball: 1x20

2. Oblique raises (sideways on hyperextension bench):
None - Fuck it! Time's ticking. Working with a partner is slower than usual too.

3. Squats
FORM: Feet 8" wider than shoulders (getting wider - per plans). Toes slightly outward. No risers under heels. Upper legs parallel to floor at base of movement (No ½ squats here!).
135lb:1x5
155lb:1x5
185lb:1x5
205lb:1x5
225lb:1x5 (hard, but not too bad)
245lb:1x2 PR (failed #3)
185lb:2x8
Note: No back ache. No forward lean. Sweet.

4. Sumo Deadlifts
135lb:1x5
185lb:1x5
225lb:1x5
275lb:1x4 PR (1x3 w/265lb last week)
NOTE: Wide stance. Feels like all legs. Back arched nicely. Lower back only slightly involved. Strong/solid. 275lb felt awesome.

5. Prone Leg Curl (Hamstrings)
140lb:3x8 (R7-8/S2 and R4-8/S3 not to butt) PR for reps.
NOTE: Fast raise, s-l-o-w lower. Hamstring burn!

6. S/set w/#7 - Leg Press:
225lb:3x10

7. S/set w/#6 - Calf Press (on calf leg press)
2225lb:3x15
Note: Ouch! Lactic burn!

NOTES: Crippled! Legs pumped like tree trunks.


Posted by: SamEaston

Great leg workout G - sounds brutal!

Thats so cool that people are complimenting your physique - great confidence booster!

Oh, and if you're going for an amateur competition, that would be amazing. I'll be supporting you all the way!


Posted by: vortrit

Good workout. Everything looks solid. Nice looking squats!


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Great leg workout G - sounds brutal!

Thats so cool that people are complimenting your physique - great confidence booster!

Oh, and if you're going for an amateur competition, that would be amazing. I'll be supporting you all the way!
Thx.

Yeah, cool huh!?

I'm going to find some competitions to go to. Just to watch (and ask a bunch of questions, if possible). I may be way from competition now but it's something to work towards. It'd be fun to have a picture for the mantle when I get all old and decrepit.


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Good workout. Everything looks solid. Nice looking squats!
Check the squats next Friday (below)!!

Nice!


Posted by: Big G

THURSDAY - HAPPY THANKSGIVING!!!

SLEPT: 2am-8:30am. Up a little early so I'm tired today and can get some sleep tonight before shopping tomorrow. Hoping for new 22" flat screen monitor for $149 (only 8 in the store!).

WEIGHT: not measured

Meal 1 - 9:30am:10whites,2eggs,2toast+PB,banana,kiwi,grpfrt
Meal 2 - 12:30pm:turkey,cracked wheat,grapes,nuts,sr cream.
Meal 3 - 3:30pm:turkey & all the fixins!Mmm! Slept 4pm-8pm!
Meal 4 - 8:30pm:2nd breakfast! Same again.
Meal 5 - 12:00am:turkey & all the fixins! Again!
Meal 6 - 3:30am:jerky/peanuts(in queue outside Best Buy).

kCal:5,123 (417g protein - turkey!)

CARDIO: 1hr after beakfast, quick 1½mile run (15mins) around neighborhood. Air was cold - burning lungs. Legs fried from yesterday. Glutes and hamstrings complaining from extra-wide squat/deadlift stance.

NOTES: Eatin' 'n' sleepin'!! Not excessive food intake. Everything weighed. Just a lazy day.

SHOPPING: Out the door at 2:30am to wait in c-o-l-d line outside Best Buy to pick up fancy new 22" flat monitor for $150. 3/4 bottle wine when I got home (tired and a little grumpy). Slept like a log 6am-2pm.


Posted by: Big G

FRIDAY - ("Black Friday")

SHOPPED: 2:00am-5:00am (new 22" monitor + record player)

SLEPT: 6:00am-2:00pm and 8:00pm-3:00am (i.e. All day!)

WEIGHT: not measured

Meal 1 - Zzz!
Meal 2 - Zzz!
Meal 3 - 2:30pm:6whites,2eggs,2toast+PB,grpfrt,kiwi,grapes.
Meal 4 - 5:30pm:Turkey +all the fixins +sugarfree pmpkn pie
Meal 5 - Zzz!
Meal 6 - Zzz!

kCal: 1,753 (126g protein). Crazy low. Sleeping.

NOTES: Slept all day. WTF!? Lay in LA-Z Boy reading Scrawny to Brawny while awake. i.e.. Nothing day.


Posted by: Big G

SATURDAY

SLEPT: 8:00pm-3:00am (per yesterday's notes)) plus 6:30am-10:30am

WEIGHT: not measured

Meal 1 - 3:30am:10whites,2eggs,2toast+PB,pineapple,grapes.
Snack - 5:30am: pear,2toast+PB
Meal 2 - 6:15am:4oz turkey,wheat/rice(slept6:30am-10:30am)
Meal 3 - 11:00am:breakfast again(see 3:30am).
Meal 4 - 2:00pm:turkey,cracked wheat,tomatoes.
Meal 5 - Beer, beer & more beer! Doh!
Meal 6 - 10:30pm: pretzels,nuts,turkey,crcked wheat,tomatoes

kCal:? I dunno. I didn't plug it into my food log. I couldn't be fucked. I just wrote it down on my little notepad-wallet-thing as the hours went by.

NOTES/BEER: Picked up giant towable auger from Home Depot today at 2:20pm; $86/day + $16/hr overage. Started work, but it was dark by 5pm and I couldn't see into the holes to see any rocks/bricks preventing the auger from digging. Pissed, I stopped at 5:30pm and drank 10 beers! I didn't really enjoy them. Just made me ill-feeling. Aargh! Stupid.


Posted by: Big G

SUNDAY

SLEPT: 11:30pm-9:00am (beer sleep!)

WEIGHT: not measured

Meal 1 - 10:00am:10whites,2eggs,2toast+PB,grapefruit,kiwi
Meal 2 - 2:00pm: pp + wifes homemade sugar free carrot cake!
Meal 3 - 5:30pm:2toast(1PB,1plain),1can sardines
Meal 4 - 8:30pm: Dave&Busters 2xsalad + chicken/beef .
Meal 5 - 11:00pm:shake-casein,whey,PB,walnuts,berries,cream
Meal 6 - Zzz!

kCal: Not sure. Kept log on paper. Couldn't be bothered to plug it all into online food log. Probably nowhere near enough calories, especially considering amount of hard manual labor performed today. Absolutely brutal day.

WORKOUT: None. Well... Not in the gym anyway. Busted my ass (or more literally "my chest") wrestling monster towable auger in the yard for 6hours non-stop digging fifteen 12"dia holes 3'deep for new deck post holes. 21'x16' deck coming soon. I'm excited!!!

NOTES: Long exhausting day. Not sure when I hurt my chest but it got pretty sore after I was done. Eventually needed auger until 5:20pm instead of 2:20pm so got hit for additional $50 when I returned it. Still... sure beats diggin' 'em by hand. That'd've been horrendous. Big-ass rocks 'n' bricks 'n' bits of rubble and hundred year old lumps of tar and what-not all buried down in there. No fun!

DAVE & BUSTERS w/wife afterwards. Blow another $50. Never been there before. Kind-of cheesy, but wife had fun.

PROJECTS: Weather sucks and is getting rapidly worse. Still need to build deck, level back yard (& cover w/gravel to stop dogs tracking dirt/dust into house) plus cut bricks to complete paving stone patios and pathways. That'll be outside completed for this year. Once all that's done I can finally turn my attention inside, build the rest of the kitchen cupboards, tile the floor, run some new electrical sockets/circuits, tile the wall/backsplash and hang crown moulding. That'll be downstairs done. Next summer I need paint the house, build a paving-stone driveway, add a handcrafted wooden 200' white picket fence then spend the winter (& possibly following summer) restoring/refinishing upstairs. Then sell the bitch, bank a cool $50k (fingers crossed) and finally head SOUTH where there's it's not a frozen hell 6 months out of every year! BRING ON THE SUNSHINE!!


Posted by: Big G

MONDAY

SLEPT: 12:15am-6:55am

WEIGHT: not measured

Meal 1 - 7:25am:10whites,2eggs,2toast+PB,grpfrt,kiwi,grapes
Meal 2 - 10:30am:PP & muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:30pm:turkey(again!),cracked wheat,beans,sprouts.
Meal 4 - 4:30pm:3toast(1w/PB),tuna,mayo,apple,grapefruit.
Meal 5 - 8:00pm: (lazy)turkey,swt pot,sour cream,banana.
Meal 6 - 11:00pm:shake(casein,whey,cream,PB,nuts,berries).

kCal:4,286 (352g protein; avg approx 45g complete w/each meal + incomplete).

WORKOUT: None. Left pec injured while wrestling towable auger yesterday (digging fifteen 3' holes, 12"dia, for 16'x20' deck going in back yard - by myself!). Hurts to look over right shoulder. Hurts to flex. Need rest to heal.

NOTES: Work colleague (new workout partner) was in my office at 9am saying "Oh My God!!" and telling tales about how sore his legs were over the holiday. Funny! I'd been thinking about him. I said "Let's do it again, on Wednesday" and to my surprise he said "Yeah! Cool. Lets." Hardcore! I'm proud of him. I thought he'd never do legs again. Looks like I've got myself a for-real workout partner. How cool. I'd been wondering how I'd ever find a partner. Turns out, all you need to do is pack on 20+lb of LBM in 6mo and the workout partners will find you!


Posted by: Big G

TUESDAY

SLEPT: 11:00pm-7:00am (still woke tired. need more sleep.)

WEIGHT: 188.4lb (A new record - hopefully LBM!)

Meal 1 - 7:25am:12whites,2eggs,2toast+PB,grpfrt,kiwi,banana
Meal 2 - 10:40am: pp & muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 1:30pm:turkey,swt pot,sour cream,tomatoes,pear.
Snack - 3:40pm:banana+coffee (draggin' ass at work! tired)
Meal 4 - 4:40pm:2toast,tuna,ff mayo, add 1toast+PB.
Meal 5 - 7:20pm(pre haircut)banana,pp,sugarfree carrotcake.
Meal 6 - 10:00pm-helped wife w/catered event:Chicken Soup

kCal.:3,708 (272g protein). Note: kCal fine as of end of meal 4. No time to eat properly before haircut so meal 5 was small (banana,pp,cake) and after haircut wife wanted help to pack up after catered event (her job). Got home at 10pm, had huge bowl of leftover chicken-noodle soup (noodles removed) and went to bed. Planned to get up at 11:00pm(ish) for casein shake, but fell alseep too soon (tired). Oh well...

WORKOUT: None. Chest (left pec) injured from wrestling giant towable auger all day Sunday (drilling fifteen 3' post holes 12"dia. for new deck). Still resting.

SLEEP: Chest injury disturbing my sleep. Rolling over hurts and wakes me up. Bummer. In bed at 10pm today. Read until 10:45pm(ish) before crashing out.

NOTES: Fingers crossed I'll be pouring concrete tomorrow afternoon. Hopefully ongoing rain is not filling post-holes with water (they are covered in boards & tarps). Hopefully, it'll stop raining tomorrow (& warm up!).


Posted by: Big G

WEDNESDAY

SLEPT: 11pm-6:30am (again, woke tired, eyes stinging)

WEIGHT: not measured.

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,grpfrt,kiwi,banana
Meal 2 - 10:40am: pp & muesli-oats,dried fruit,seeds,ff milk
Meal 3 - 2:30pm(on the road)Wendy's chicken sndwch(no mayo)
Meal 4 - 4:15pm:turkey sandwich (while pouring concrete)
Ooops! - Beer, beer, beer! Pouring concrete requires beer
Snack - 6:00pm:turkey sandwich (straightening deck posts)
Meal 5 - 8:00pm:turkey,rice,tomatoes (turkey gone yet?!)
Meal 6 - 10:00pm:casein shake (nothing fancy, too tired)

kCal: 4,149 (284g protein: mostly turkey... again!)

WORKOUT: Cancelled! Planned to do legs w/work colleague. Had to cancel due to complications buying concrete for deck posts. Regular company closed due to freezing. Found one still open, further from home, more expensive. Oh well... I've gotta do what I've gotta do, I s'pose.

DAY SUMMARY: ½day at work today. i.e. Worked 8:30-12:30pm, hardware store by 1:00pm for 4"x4" posts (for deck), home by 2:00pm, changed, got to concrete pickup location by 3pm, poured concrete to secure deck posts & cleaned trailer by 6:30pm (wife & neighbor helped). Wife took trailer back tomorrow a.m.

BEER - Same ol' same ol'. Construction started, concrete started flowing and so did the beers. I didn't buy them, they were left on the porch from the weekend. Still though.. all 10 slid down like water while pouring concrete, leveling posts, etc... It was cold. I was working hard, hot and sweaty. Beer was for medicinal purposes only (if you'll believe that, you'll believe anything!. Ah well.. tomorrow's another day.

DECK well under way. 12 of 15 3' post holes now filled with concrete. Remainder to do tomorrow (ran out of concrete). We ran strings every which way to ensure all posts were straight, then went back with level to make them all perfectly upright before calling it a night. It already looks awesome. I can see the completed deck in my mind's eye. I'm excited!


Posted by: Big G

THURSDAY

SLEPT: 12:00am(ish)-7:15am. In bed by about 10:30pm. Wife and I... um... "couldn't sleep" for an hour or so.

WEIGHT: not measured.

Meal 1 - 7:40am(late):10whites,2eggs,2toast+PB,banana,kiwi.
Meal 2 - 10:45am:11whites,1egg,2toast+PB,grapefruit.
Meal 3 - 2:15pm:PWO - pp,pretzels,banana +multi-vit/min.
Meal 4 - 7:00pm(late)salmon,yam,rice,veg,salad.
Meal 5 - 10:45pm:salmon on lrg salad w/nuts seeds, XL pear.
Meal 6 - Zzz!

kCal: 3,957 (280g protein).

FOOD: Went well until I left work. Snacked on apple at 4pm instead of eating (like I should've) then didn't get hungry until I left work. Wife had promised hot salmon dinner ready when I got home (special treatment due to last night!) but I stopped by Trader Joes and spent a while shopping for dried fruit (sugar free), nuts, oats, bread (REAL bread, not fucking grocery bleached enriched HFCS-added bullshit - Sorry. Venting. Ran out of bread recently). Got home at 7pm to eat (4¾ hrs after PWO meal). Wife had made monster meal. 300-400 calories too much but still... it was good. And all nice clean food.

BREAD: I bought 5 different breads (x2 loaves ea) at Trader Joes today. Realized recently that use of "complete protein" bread is absolutely not necessary. I take in plenty of protein anyway. Found some great low fat, sugar free, flour free, sprouted grain breads, cheaper. Sounds good. Hopefully they're al good and I can keep using a variety of them.


WORKOUT: BACK.

NOTE: Not my normal workout. Can't do dips, bench presses (etc...) due to chest injury (healing up fast, but not there yet) so decided to just throw stuff together, for fun.

1.WG Pullups
BW-50lb:1x5
BW:1x5
BW+25lb:3x5 (R5,S2&3 still only 80%... dammit!)
BW:6,5½,4¾ (still no 3x6... no change)

2.T-Bar Rows (bent-over, unsupported)
115lb:3x8 (R7-8, all sets, not to abs)
NOTE: Suprised 3x8 not all full reps. Was doing 5x5 w/weight up to 170lb last week, no?

3.CG Chins
BW: 7½,6½,5. Hmm... ... biceps/lats tired already? Ah well...

4.Lever Seated Rows
135lb:1x6 (80%ish)
115:2x8 (R6-8, both sets, 80%ish)

5.*Burnout* Skullcrushers (elbows closer together than normal, per nearby trainer's advice):
2x 25lb DBs: 1x14, 1x10, 1x7.

NOTE: Nice enough workout. Shouldn't have done chins after WG pullups and TBar rows, but whatever. It was fun. I got a nice pump. And, I didn't hurt my chest one bit.

Looking forward to LEGS tomorrow. Bring it on!

EVENING: Dig one 3' deep hole (12"dia) and concrete in last three posts. Couldn't get auger really close to house on Sunday so had to dig last hole by hand. It's for a handrail which starts right by the back door, so there was no other option. It had to be really close to the house or a kid (for example) could fall off the top step of the deck. Plus, I expect, City code would require that.

Talking of The City... keep your fingers crossed that they don't bust me for building this deck without a permit. I haven't ever got permits for any of my projects and I've gotten away with every one of them (so far), but this one is soooo highly visible from the road, I wonder if they'll get me this time. We'll see. Fingers crossed it'll all be fine. I gotta build it quick though. Then I can just make out like it's always been there!

What deck? Oh! That old thing...


Posted by: Big G

FRIDAY

SLEPT: 11:30pm-7:00am

WEIGHT: not measured

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,grapefriot,banana.
Meal 2 - 10:30am: pp & muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 2:15pm: PWO pp,pretzels,2banana,sups.
Meal 4 - 5:30pm: ½day off from work... beer, beer, beer!
Meal 5 - Working on deck - digging,leveling,concreting...
Meal 6 - ??pm/am?? big bowl muesli & Zzz!

kCal: 5,213 (196g protein + waaay too much beer!)


WORKOUT: LEGS!
Going for PR on X-wide squats today.

Warmup: Elliptical Trainer - 4mins fairly quickly (broke a sweat): 1min fwd, 1min bkwrd (X2)

1a.Slow unanchored situps(new).
1x12
Note:Easy this week. Could've easily done more. Did 'em before hanging leg raises though.

1b. Hanging leg raises
(from full hang, to feet kicking top of power rack)
2x8 good form - knees together, slow lower.

1c. Decline situps/crunches:
- throw/catch 4lb ball: 1x25

2. Oblique raises (sideways on hyperextension bench):
None - Fuck it! Eager to get on with squats.

3. Squats
FORM: Feet 10"-ish wider than shoulders (getting wider - per plans). Toes slightly outward. No risers under heels. Upper legs parallel to floor at base of movement (No ½ squats here!).
135lb:1x5
155lb:1x3
185lb:1x3
205lb:1x2
225lb:1x2
245lb:1x1
265lb:1x1 PR
275lb:1x1 PR
295lb:1x1 PR
300lb:fail.
4min RI...
300lb:fail.

Then..
195lb for reps:3x8

Note: Fucking sweet! Missed 300lb but I'll get there. Used 185lb for reps last week.

4. Sumo Deadlifts
FORM:Wide stance. Feels like all legs. Back arched nicely. Lower back only slightly involved. Pulling backwards and sliding weight up shins.
135lb:1x5
185lb:1x5
235lb:1x5
285lb:1x4 PR (1x4 w/275lb last week)
300lb: Fail. Couldn't get it off the floor.

NOTE: Fucking sweet. Again! Wasn't going for new rep max. Just couldn't be bothered to mess with the 10lb plates. Kept adding 25lb'rs on there.
NOTE:I need to see what my 1rep max is on these. I haven't, since switching from RDLs a while ago. I need to. I think, on my next workout plans, I'll have 2 legs days weekly and do deadlifts at the start of one of them (squats on the other).

& THEN SOME ISOLATION STUFF (for kicks 'n' giggles!)...

5. Prone Leg Curl (Hamstrings)
140lb:2x8, 1x6 (R6-8/S2 and R4-6/S3 not to butt).
NOTE: Fast raise, s-l-o-w lower. Hamstring burn!

6. Tri-set w/#7&8 - Leg Press:
225lb:1x10
245lb:2x10

7. Tri-set w/#6&8 - Calf Press (on leg press)
225lb:3x15
245lb:2x15
Note: Ouch! Lactic burn!

8. Tri-set w/#6&7 - Sled 45° Reverse Calf Press
225lb:3x15
245lb:3x15
NOTES: New exercise. Added in hopes of preventing recently exerienced shin pain while running (shin splints?).


Posted by: Big G

SATURDAY

SLEPT: ??pm/am??-noon (not sure of bedtime. up building deck & drinking - progressive less of one and more of the other!)

WOKE at 6pm (after heavy night!) by wife who'd walked back from broken down SUV (ran out of gas!). She'd called me to come and get her but I'd disconnected the phone instead of answering (½alsleep). She was none to pleased. I wasn't exactly delighted either!

WEIGHT: 183lb. Down! Waay down. Not eating enough?

Meal 1 - 12:30pm:10whites,2eggs,2toast+PB,grapefruit,banana
Meal 2 - 4:00pm: pp,1toast+PB,1toast+can sardines.
Meal 3 - 8:00pm: 8ozSalmon w/cracked wheat,swt pot &tomatoes
Meal 5 - Zzz!
Meal 6 -

kCal: 2,908 (185g protein - Too much work & waaay not enough food. Short day though.)

WORKOUT: Does 8hrs wrestling 16'-long 2"x12" beams count?

DECK: Coming along r-e-a-l-l-y well now. Spent entire day working on it, running in for quick bites of food here'n'there. Got all the beams in place. Need to hang approx 50 joists between the beams, build the handrails, lay the floor & build the crazy triangular/circular-stairway... preferably before it starts snowing!

FOOD: Not great. Ate every 3½-4hrs but only ate three times during the day. Couldn't bring myself to stop working on the deck. I want that beast finished before the snow comes (and the snow is coming!). 4 weekends and it's January! Aargh! S'posed to be inside by now, building kitchen cupboards.

TREAT: Wife made big thermos of hot coffee with some Baileys Irish Cream in it. Hey!... It was cold!

LEGS! - Fucked, but not so bad this week. They still bend anyway. Hamstrings feel tight and a little sore, but otherwise doing well. Surprising. After yesterday.


Posted by: Big G

SUNDAY

SLEPT: 11:00pm-9:30am (tired from deck building yesterday)

WEIGHT: not measured.

Meal 1 - 10:00am:10whites,2eggs,2toast+PB,grapefruit,banana
Meal 2 - 2:00pm:2pcMcD's grilled chicken,banana(on road).
Meal 3 - 5:30pm:2toast,6oz chicken,ff mayo,banana,pear
Meal 4 - 7:30pm:5ozSalmon,3ozChicken,cabbage,brocli,carrots
Meal 5 - 11:45pm:shake - casein,whey,nuts,berries,cream.
Meal 6 - Zzz.

kCal: 2,512 (229g protein) Too low for bulk, especially while deck building! Ate fairly regularly though.

EGGS just went from $1.49/doz to $1.99/doz! Everywhere. Up 33%. An extra 50¢/day = $15/mo higher bills. WTF!??

WORKOUT: Lifting credit card from wallet to gas-station-lady's hand was a workout, I can tell you... $7.96 for four doz eggs. Are you kidding me!? I've GOT TO get out of the city. Eggs'll be as free as chicken shit then!

DECK: Yesterday I completed running all beams for the deck, by myself. Today, with a neighbor kindly volunteering to help, all I/we got done was a small step! Admittedly, it was a pretty complicated little step that's cut kind-of inwards into the deck (it's wierd), but still, we should've got loads more done. The problem was supplies. We had to go to the hardware three times. For example... Who'd've thunk 12x10 joist hangers are not suitable for 2x10 joists!? A 2x10 joist hanger is 1½x10. A 2x10 joist is 1½x9½. Annoying shit like that, all day. Plus, day-long fight with wife. And then it started to piss down with rain, like it wasn't cold anyway. Ohio! Sucks! Sometimes.

LEGS! - Skill kind-of fucked (in a wierd way) after Fri record squats, but not too bad. Hamstrings feel tight and a little sore. Otherwise OK. Kewl!


Posted by: vortrit

Nice work. Squats are looking really good.


Posted by: SamEaston

Mmmm, coffee with Baileys in . . . . . . .


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
Mmmm, coffee with Baileys in . . . . . . .
Or Baileys with coffee in it......

Actually, fuck the coffee........


Oh, and very nice squatage on friday...


Posted by: Big G

V - Thx Bro. Makin' some visible gains too. Wider stance definitely the way to go, but still too inflexible to go proper power-lifter width. Gettin' wider though, little by little.

S - Mmm, yeah. D-Lish!

G - LOL, yeah... fuck the coffee Oh! And thx.


Posted by: Big G

MONDAY

SLEPT: 1:30am-7:00am (up late, couldn't get tired).

WEIGHT: not measured.

Meal 1 - 7:30pm:10whites,2eggs,2toast+PB,grpfrt,banana,kiwi
Meal 2 - 10:20am: pp & muesli-oats,nuts,dried fruit,ff milk
Meal 3 - 2:15pm: PWO pp,banana,pretzels (Add snack: pear).
Meal 4 - 4:15pm:3toast(1w/PB),6ozChicken,ff mayo,orange.
Meal 5 - 7:15pm:whiting,cracked wheat,wheat berries,veg.
Meal 6 - 10:30pm:shake-casein,whey,PB,walnuts,berries,cream

kCal: 4,057 (343g protein; Avg 44g complete w/each meal + incompletes).


WORKOUT:UPPER HORIZONTAL
RI = You go, I go (i.e. w/partner, again).

Name of the game today = REP-MANIA!!

1a. Flat BB bench
Note: 5x5 to get started, then WG burnouts!
Bar:1x10(warmup/stretch)
135lb:1x5
155lb:1x5
175lb:1x5
185lb:1x5
195lb:1x2½(spotter helped w/rep3)

1b. WG BB bench burnouts:
155lb:1x10
155lb:1x6
135lb:1x7
135lb:1x6½ (spotter helped w/#7)
115lb:1x10
Note:Nothing left!

2. T-Bar rows (for strength, then reps!):
135lb+bar:1x5
155lb+bar:1x4
170lb+bar:1x3
180lb+bar:1x2 (not to abs)
190lb+bar:1x2 (not to abs)
200lb+bar:1x2 (only approx 50%)

+ for reps...
135lb:1x12
135lb:1x9 (8-9 not to abs)
135lb:1x8 (6-8not to abs)

3. Incline DB Press (again, for reps):
50lb:4x12 (R12/S3 failed. R10,S4 failed)

4. Lever Seated High Row (weight per arm)
115lb:3x10

5. Cable Xover(2nd time):
80lb:1x10
80lb:1x7
70lb:1x10

6. WG Cable Rows:
140lb:3x10 (R7-10/S2 only 80-60%, and R5-10/S3 only 80-50%)

7. (S/set w/#8). Pushups
3x10 (w/feet raised) - Failed R8/S3!! Failing pushups!
Note:Normally do 3x15 - too tired today.

8. (S/set w/#7). Supine Rows
3x8 (w/feet raised)
Note:Normally do 3x15 - too tired today.


WORKOUT MEMO: Brutal!
- 167 chest/press reps,
- 131 back/pull reps.
i.e. Almost 300 reps total.

PUMP: Arms so pumped I couldn't touch my own shoulders (by a long way!). Crazy!




Posted by: Big G

Hit Amazon & ordered:

Stretching Scientifically: A Guide to Flexibility Training (As referenced on this crazy stretching site - Thanks to Akira's PM). Hopefully it'll help with those X-X-Wide squats.

Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks (S'posed to be a good read, per P-Funk)

And...

Optimizing Strength Training: Designing Nonlinear Periodization Workouts
Sold by: Amazon.com, LLC

as posted in my recent thread


Posted by: vortrit

Happy reading!


Posted by: Big G

Quote:
Originally Posted by vortrit View Post
Happy reading!
Thanks! Rest assured lessons learned will be posted on here for prosperity.


Posted by: Big G

TUESDAY

SLEPT: 7:30pm-10:30pm, then 2:30am-6:30am (argue w/wife, sleep, argue more, sleep)

WEIGHT: not measured

Meal 1 - 7:15am:10whites,2eggs,2toast+PB,grapefruit
Meal 2 - 12:15pm:3toast,chicken,ff mayo.
Meal 3 - 5:15pm:chicken,broccoli,cabbage,collards,tomatoes
Meal 4 - 8:15pm:shake-casein,whey,PB,walnuts,berries.
Meal 5 - Zzz! Early to bed. Horrible day. See notes below.
Meal 6 - Zzz!

kCal: 3,131 (277g protein - Avg 52g complete per meal + incompletes)

FOOD: Beer & Nuts added to end of food log. Forgot to add then between meal 1 & 2.

SORE: Chest (outside) and shoulders (anterior). Not bad. Just tender. That'll be those WG bench burnouts.

WORKOUT:None.

BOATS: OMFG! What a fucked up day! Up earlier than normal (for a work-day) to move 2 old boats from front yard (per City instruction) to nearby parking lot to sell. 1st boat got flat tire so got left on major road w/no tags! 2nd boat fell off the trailer into the road!! I called off work. drank 2 beers. purely medicinal!

Ended up dragging boat with flat tire to nearby store and sticking FREE sign on it (I was given it. Fuck it). The 2nd boat (16' long!) got dragged home, down the road, without a trailer, on a rope, then got cut it into into iddy-biddy pieces with a circular saw, loaded into a Ford Expedition and driven up neighborhood alleyways, unloaded, little by little, into City trash cans!

How I avoided the police all day I have no idea!

Who knew you could comfortably fit a whole 16' fiberglass boat into a Ford Expedition!?

Detailed wife's already-hideously-messy Expedition when done (No small task!).

WATER: Didn't drink anywhere near enough water amidst the madness. Shoulda, coulda, woulda... but didn't. Ah well. Ate clean, but not often enough.

Crappy day, from start to finish.


Posted by: Big G

WEDNESDAY

SLEPT: 9:00pm-6:45am (9½hrs+!! Damn! Must've been tired!)

WEIGHT: 184.4lb

Meal 1 - 7:10am:6whites,2eggs,4toast(60cal)+PB,grapefruit.
Meal 2 - 10:10am:4toast(60cal),chicken,ff mayo,pear.
Meal 3 - 1:45pm: PWO pp,pretzels (out of bananas & money!)
Meal 4 - 4:30pm pp,muesli(oats,dried fruit,nuts,seeds,milk)
Meal 5 - 7:15pm:whiting,cracked wheat,wheat berries,veg.
Meal 6 - 10:15pm:shake-casein,whey,nuts,berries+snack;pnuts

kCal: 4,092 (369g protein - Avg 41g complete per meal + incompletes)

MEAL 4 - Starved, weak and visibly shaking by meal 4. Spent previous hour in cold ringing bell for Salvation Army.

Meal 5 - Forgot to add cracked wheat & wheat berries to food log. Added them to end of day instead.

SNOW - HAS ARRIVED!!!! 4" by the time I woke up this morning and it's still coming down heavy. Normal 15min journey to work took 1hr 10mins. Can't wait to leave Ohio! THIS SHIT SUCKS, BIG-TIME!!!

DECK - Thank God I got the post holes dug and the posts concreted in. The ground's definitely frozen now! 4-6" snow today. I HATE OHIO. As soon as this old house is completely restored, I'm moving SOUTH!! Waaaaay south!


WORKOUT: UPPER VERTICAL (w/sore chest).

1. One Hundred WG pullups!!!
BW-50lb:1x5
BW:12½,10,6 (60sec RIs)
BW:8½,5½ (120sec RIs)
BW-50lb:9½,9,8 (60sec RIs)
BW-50lb:9,7½ (90sec RIs)
BW:3
BW-50lb:7
Note: Past three weeks have showed no improvement in BW+25lb pullups, so this week (last week of current program) I figured I'd just blast the fuck out of my lats for fun/hypertrophy).

2. Standing Military Press
115lb:1x10, 1x8, 1x4
95lb:1x9, 1x5½.
Note: Did 3x6 w/135lb last week. Went for reps this week.

3. Upright BB Row (narrow grip)
95lb:1x7½
85lb:1x10
75lb:1x9
Note: No wrists click/pop this week. Kewl.

4. BB Shrugs (WITH STRAPS - 2nd time ever!)
185lb:1x10
235lb:1x10
255lb:1x8
275lb:1x8 (80%-ish)
Note: Heavy! Made me dizzy!

5. Chins (none - lats too fried) - Added #7 instead.

6. Weighted Dips
BW+45lb:1x10,1x6½ PR
BW+25lb:1x6½

7. Preacher Curls (w/EZ Bar)
55lb: 1x15, 1x6½, 1x10 (6-10 assisted, slow negatives)
NOTES: I wanted more weight - partner said 55lb was OK, so I did reps to failure. Should've had longer RIs but we were short on time.

NOTE: Nice workout. Great pump. Next week, new program: Horizontal/Legs/Vertical/Legs (i.e. 2x Legs!) and all new exercises for upper days. Fun, fun, fun!


Posted by: katt

Holy cow - 100 pullups!! I'm surprised you could do anything else after that ! That pump you had from that workout had to be huge!!

Lets see, how long would it take me to do 100 pullups..... considering I can only do 3 at a time...


Posted by: Big G

Quote:
Originally Posted by katt View Post
Holy cow - 100 pullups!! I'm surprised you could do anything else after that ! That pump you had from that workout had to be huge!!

Lets see, how long would it take me to do 100 pullups..... considering I can only do 3 at a time...
Yeah... You're right. It was a good pump.

Even by the time we got done with the pullups I felt gigantic. There was no way in hell I was doing chins after all that lot! Some preacher curls was all I had left.

Check out the next 6week's workout plans below...


Posted by: Big G

I've really enjoyed the HORIZONTAL-LEGS-VERTICAL split I've done over the past 6 weeks. My weight graph shows 8-10lb gained at 1-1½lb per week consistently throughout this period. Nice!

In an effort to keep this growth going (or even improve on it) I'm going to:
1. Stick to the same split but change all the exercises
2. Do Legs twice a week instead of once
3. add all kinds of stretching (dynamic & static - all new to me!)

I've also upped my calories from 3,600 to 4,200cal daily.

So... Without further ado... Here's the new program...

HORIZONTAL-LEGS(1)-VERTICAL-LEGS(2)

A) UPPER HORIZONTAL:

Dynamic Stretching new

- DB Press
- Bent-Over BB Row
- Incline BB Press
- Face Pulls (High Cable) new
And...
- Cable Xover (upwards) new
s/set with...
- Reverse Cable Xovers (rows, kind-of) new

Static Stretching new


B) LEGS-1

Dynamic Stretching new

- Core Workout (unssisted situps, cable crunches new etc...)

- Power Squats (wider each week as flexibility improves)
- Leg Extensions new
- Straight-Leg Deadlifts new
- Calf Press (standing) new

Static Stretching new


C) UPPER VERTICAL

Dynamic Stretching

- Weighted Chins
- Seated BB Press
- CG Pullups (straight bar) new
- Smith Machine Shrugs
And...
- Reverse Push Downs (palms up) new
s/set with...
- Cable Curls new

Static Stretching new


D) LEGS-2

Dynamic Stretching new

- Core Workout (decline situps, oblique bends etc...)

- Sumo Deadlifts
- Front Squats new
- Good Mornings new
- Calf Press (seated)

Static Stretching new


WORKOUTS are scheduled for Mon, Tues, Thurs, Fri.

CARDIO will be on Wed (15mins circuit training - see previous notes, plus some moderately paced swimming) and over the weekend (Running - if it's not too cold/snowy - or jump-rope (new) and/or elliptical training (on my crappy, cheap, old elliptical machine) in my garage - now heated)


NOTES RE: STRETCHING - Types to be determined (dynamic & static). "Scientific Stretching" book due to arrive this weekend. I'll read it and pick some stuff from there. I'll probably play around with a bunch of stuff over the 6weeks. It's all new to me.

LOTS OF NEW STUFF as you can see from above. I'll be asking questions to friends at the gym and posting stuff on here (about form and other issues that arrise) throughout the six weeks.

GOAL is for another 8-10lb (at least) but also some strength gains. My lats have absolutely ballooned over the past six weeks. My arms now look comparatively small. I've got chins first (on vertical day) plus some isolation tri/biceps stuff at the end in hopes of adding ½"-1" to my arms this time round. I'd also like some extra definition in my quads. The top two muscles currently look like one and the same. Hopefully that'll change with six weeks of leg extensions & narrow-stance front squats (heels on risers).

NOTES RE: PERIODIZATION - Nothing specific planned. Over the past 6weeks I've altered the workouts every week by switching routines between 5x5, 1RM, Burnouts, 8-12rep sets, 100reps (regardless of # of sets). Stuff like that. It's definitely worked. My weight graph doesn't taper off near the end of the past six weeks. It's still going up 1-1½lb/week.

If it ain't broke, don't fix it!

I've ordered "Optimizing Strength Training: Non-Linear Periodization" along with my stretching book. So, once I'm done reading about stretching I'll probably read up on some periodization stuff and do something more scientific 6 or 12 weeks from now. We'll see.


ANYWAY... ANY THOUGHTS/FEEDBACK?
[Edit - FYI... I requested comments from non-journal-reading folks too via copy of this post posted in Training section too.]


Posted by: SamEaston

Oh G - you do make me laugh

What are you like with your 100 pullups?!! Absolutely hilarious!

Your new routine looks fantastic, you've obviously been reading alot of stuff. Just changing exercises in and out is a great way to mix things up - leg extensions and front squats are a brilliant addition to your leg days. But make sure you're getting enough rest/food now that you'll be doing 2 leg days a week. They are incredibly draining, and you'll need to factor in a weeks break sometime down the line, to let yourself recover fully.

Looks great mate! As always, i'll be here to cheer you on!

GIVE ME A G!!!


Posted by: katt

I think we need a "cheerleader" smilie here


Posted by: SamEaston

Quote:
Originally Posted by katt View Post
I think we need a "cheerleader" smilie here
Absolutely!!


Posted by: Big G

THURSDAY

SLEPT: 10:30pm-7:00am (8½hrs. Nice!)

WEIGHT: not measured

Meal 1 - 7:30am:6whites,2eggs,4toast(60cal)+PB,grapefruit.
Meal 2 - 10:25am pp,muesli: oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:30pm Post-Cardio:toast,chicken,PB,walnuts,mayo
Meal 4 - 6:00pm: home early, 2nd breakfast (treat).
Meal 5 - 8:45pm:96/4lean beef(8oz),grn leafy veg,2oz nuts
Meal 6 - In bed to read. Fell asleep before casein shake.

kCal: 3,890 (324g protein, avg 44g/meal + incompletes)


REST DAY - CARDIO ONLY:

H.I.I.C.T - High Intensity Interval Circuit-Training...

Warmup:5mins on treadmill 6,7,8,9 & 4½mph (1min each).

THEN 1 CIRCUIT...

1) Elliptical Running (level 10)

1min bkwrd - modest pace. HR 175->155 (+leg burn!).
1min fwd - as fast as possible. HR 155->175.

2) Static Row (level 10):
1min standard pace. HR 175->155
1min as fast as possible. HR 155->170.

3) Stationary Bike (level 10):
1min standard pace. HR 170->150.
1min as fast as possible. HR 150->170.

4) Stair Climber:
1min standard pace (level 5). HR 170->160.
1min running up stairs (level 10). HR 160-180.

THEN...

5mins in steam room (to help burning lungs!)... 3min hot-tub... 3min dry sauna... long cold shower!

SWIM: Planned to swim between steam room and hot-tub but there was only 10minutes of lunch break left by the time I got there. Where did all the time go!? Coughing and wheezing in the steam room didn't take that long, did it!?

SUMMARY - OMFG! I thought I was going to die doing that circuit today. After the stationary bike I had to lean my head on my hands for a minute. One of the trainers even stopped by to make sure I was still alive! It's been a while (4weeks maybe) since I've done this circuit. I deserved to hurt that badly having not done this workout as planned for the past few weeks. Burn Slacker, burn!


SORE: Shoulders (still) from WG bench burnouts. Lats absolutely fine after yesterday's 100 pullups (surprising). Legs healed nicely, ready for tomorrow.


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Your new routine looks fantastic...I'll be here to cheer you on! GIVE ME A G!!!
Quote:
Originally Posted by katt View Post
I think we need a "cheerleader" smilie here
Thanks Sam/Katt - As always, much appreciated.

Last day for current leg workout today. Planning crazy reps for squats (Gulp!). Wish me luck!

Drumroll...


Posted by: SamEaston

Go G! Go G! Go G!




Posted by: goob

Dear lord, that HIIT cardio sessions look evil. Great job.

BTW I can't stop laughing at the title of this journal...."G's log", sounds like it was created in the bathroom.......


Posted by: DontStop

Uggg....HIIT is BRUTAL for me.


kudos


Posted by: Big G

Quote:
Originally Posted by goob View Post
"G's log", sounds like it was created in the bathroom.......
Only Goob...




Posted by: Big G

FRIDAY

SLEPT: 9:45pm-4:00am
Up early w/wife (getting ready for work). Had leisurely breakfast and farted around on computer.

WEIGHT: not measured

Meal 1 - 4:20am:10whites,2eggs,3toast+PB,grpefrut,pineapple
Meal 2 - 7:45am:650cal shake - whey,nuts,fruit,ff milk/H2O.
Meal 3 - 10:15am:10whites,2eggs,3toast+PB,walnuts.
Meal 4 - 1:45pm: PWO: pretzels,pp (out of fruit/money).
Meal 5 - 4:45pm:chicken,mayo,toast,walnuts.
Meal 6 - 9:00pm:whiting,wheat berries,cabbage,collrds,carrt
Meal 7 - 12:20am:chicken,small srvng cracked wheat,tomatoes

kCal: 5,001 (447g protein, avg 46½g/meal + incompletes).

High calories - Long day!
Meal 6 late - Grocery shopped 6:30pm-8:30pm.

PRE/POST WORKOUT NUTRITION - Need to do better here. Not sure what to do. Pretzels, pp shake, banana & multi-vit/min after workout probably isn't too scientific! Mind you... the pretzels should spike insulin and the protein and multivit/min is obviously a must. Maybe not too far off afterall. I need to investigate.


WORKOUT: LEGS!!
Last day of current program. Going for reps. Mwah-hah-ha!

Warmup: Elliptical Trainer - 4mins fairly quickly (broke a sweat): 1min fwd, 1min bkwrd (X2)

1a.Slow unanchored situps(new).
1x12
Note:Easy. Would've done more. Eager to get on with squats.

1b. Planks
1x 120sec.
Note:1st time doing these. Did a practice one at home when I read about them, but that's all. Did 'em today to show workout partner alternative to slow unanchored situps which he has a little trouble with (gut related!)

2. Oblique raises (sideways on hyperextension bench):
None - Fuck it! Eager to get on with squats.

3. Power Squats
FORM: Feet 12"-ish wider than shoulders (getting wider - per plans). Toes slightly outward. No risers under heels. Upper legs parallel to floor at base of movement (No ½ squats here!).
Bar:1x10 warmup/stretch
135lb:1x5
185lb:3x15 (PR for reps. Some small breaks mid set)
Note: I haven't had peanut butter for two hours, but I could taste it towards the end of these! This felt very much like a cardio workout! Huff, puff! 2min RIs.

4. Sumo Deadlifts
FORM:Wide stance. Feels like all legs. Back arched nicely. Lower back only slightly involved. Pulling backwards and sliding weight up shins.
135lb:1x8
185lb:1x8
235lb:1x8
300lb:1x3 PR
NOTE: Sweet. PR. And, I'm pretty sure my back was OK. Could've done with it being video-taped, but anyway... I got it off the ground (beats last week).

& THEN SOME ISOLATION STUFF (for kicks 'n' giggles!)...

5. Prone Leg Curl (Hamstrings)
140lb:1x10 (#10 not to butt),
140lb:1x8 (#8 not to butt),
140lb:1x8 (#6-8 not to butt),
NOTE: Better than last week. Fast raise, s-l-o-w lower. Hamstring burn!

6. Tri-set w/#7&8 - Leg Press:
270lb:3x10 PR (Heavy!)

7. Tri-set w/#6&8 - Calf Press (on leg press)
270lb:3x15 PR
Note:BURN!! BURN!! BURN!!

8. Tri-set w/#6&7 - Sled 45° Reverse Calf Press
270lb:3x20
NOTES: New exercise (last week). Added in hopes of preventing recently exerienced shin pain while running (shin splints?).

NOTES: I think walking down the stairs, out of the gym, was the hardest reps of all Damned squats took it out of me. Everything seemed harder than normal after 3x15 w/185lb.


Posted by: SamEaston

VERY nice job on the squats!

High reps on leg day is killer - you did good. Now sit back and enjoy the fact that you won't be able to get up for at least 24 hours!


Posted by: Big G

11am next day now. Legs feel 100%. Like I did nothing. How wierd.


Posted by: SamEaston

WHAT??!!

Are you DOMS-resistant??


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
WHAT??!!

Are you DOMS-resistant??
He can be very persuasive the smooth, suave bastard. But he'll just love you and leave you.

BTW Big G. Awesome deadlifting! And then squats! You must be feeling the pain from that!


Posted by: SamEaston

Quote:
Originally Posted by goob View Post
He can be very persuasive the smooth, suave bastard. But he'll just love you and leave you.
I know. He did it to you too, huh?


Posted by: goob

Quote:
Originally Posted by SamEaston View Post
I know. He did it to you too, huh?
Not yet, but word gets around......


....almost as much as DOMS himself.


Posted by: vortrit

Looks like the workouts are going pretty well. Nice job on the squats.


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
WHAT??!! Are you DOMS-resistant??
New exercises will make me sore. After a while though I can go completely nuts and not get sore at all (until next time change the workout).

Quote:
Originally Posted by goob View Post
Awesome deadlifting! And then squats! You must be feeling the pain from that!
Nope. Nuttin'. Weird, huh. Legs and back both A-OK.

New workout starts next week though. I'll be crazy sore then though, I bet.


Posted by: Big G

SATURDAY

SLEPT: 2:00am-9:15am

WEIGHT: 187.4lb

Meal 1 - 9:40am:10whites,2eggs,3toast+PB,banana,grapefruit.
Meal 2 - 12:45pm:tuna,2toast,walnuts,banana,grapes,pear.
Meal 3 - beer,beer,beer... building deck in cold/dark. Brr!
Meal 4 - 6:00pm:wife home from work w/chicken sandwich.
Meal 5 - 9:00pm:Finally in from cold/dark...Whiting & veg.
Meal 6 - Zzz!Went to bed to read.Fell asleep before casein.

kCal:4,087 (239g protein)

WORKOUT:None.

SORE: Nothing really. Legs 100% (amazing!), shoulders & chest finally recovered from WG bench burnouts (ready for Monday). Everything is good.

BOOKS arrived from Amazon. 1.Stretching, 2.Squats & 3.Strength - I'm starting with the stretching one. Stay tuned... stretching begins soon.

DECK: Joist hangers hung and approx 35 of 50 joists in place. Wanted joists completed today but progress was slow in the mud. Feet encased in 20lb mud-balls all day. It was horrible. Snow thawing, but hideously cold. I was afraid to come in the house all day because if I'd've warmed up I'd've never gone back out there. Made some progress though anyway. Gettin' there. Still hate Ohio!

WATER: Not good. .33gal. Coffee for breafast, 6 beers working on deck, 4 hot decaf coffees thawing out afterwards!


Posted by: Big G

SUNDAY

SLEPT: 10:30pm-9:30am. woke often though;3/4/6/8am

WEIGHT: not measured.

Meal 1 - 10:15am:10whites,2yolks,3toast+PB,grpfruit,banana.
Meal 2 - noon:beer, beer, beer...out in rain building deck.
Meal 3 - 4:15pm:8oz 95/5 lean burger,bread & hot veggies.
Meal 4 - 7:30pm:2toast,albacore tuna,ff mayo,banana,nuts.
Meal 5 - 10:30pm:roast beef(sirloin tip),veggies,sml potato
Snacks - nuts, apple, pear.
Meal 6 - 12:45am:shake(casein,whey,berries,nuts).

kCal: 4,236 (312g protein).

WORKOUT: None.

NOTES: Like yesterday except colder and raining non-stop. Not heavy, but drizzling constantly. Not as productive today. Not out there for anywhere near as long though. Once I stopped for that burger. It was over. I couldn't bring myself to go back out there. Nasty day. I wish I had Carhardts instead of just layers of T-shirts and fleeces.

COOKED: Beef roast (4lb), chicken (8lb), cracked-wheat/flaxseed combo (new & v.good), plus mega loads of veg for entire week. Game on! Monday tomorrow.

WATER: Again, not good. I dunno. Beers while building deck, coffee to warmup afterwards then raided wife's diet pop stash from the front porch (cold!) in the evening. Not like me to not drink lots of water.


Posted by: Big G

Sneaked a quick look in "Super Squats" (new book). It's recommending 1 set of 20 reps. It says pick a weight that you can do ten reps with, then do 20 with it. They quote one guy as saying he was sucking air so hard that his teeth hurt. Sounds like it's going to be pretty ferocious.

I'm game.


Posted by: SamEaston

Quote:
Originally Posted by Big G View Post
Sneaked a quick look in "Super Squats" (new book). It's recommending 1 set of 20 reps. It says pick a weight that you can do ten reps with, then do 20 with it. They quote one guy as saying he was sucking air so hard that his teeth hurt. Sounds like it's going to be pretty ferocious.

I'm game.
Big G =


Posted by: vortrit

Man I need to start putting my home improvement stuff in my workout journal. I'm getting ready to tile my bathroom floor and it's going to suck.


Posted by: Big G

Why's it going to suck? You don't like DIY in general, or just tiling?


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
Big G =


Yeah... maybe... a little bit.


Posted by: Big G

MONDAY

SLEPT: 2:00am-7:00am

WEIGHT: not measured

Meal 1 - 7:20am:whey,milk,3toast+PB,banana,grapefruit,sups.
Meal 2 - 10:30am: pp & muelsi: oats,nuts,dried fruit,ff milk
Meal 3 - 2:30pm: PWO - pp,pretzels,2bananas,sups.
Meal 4 - 4:00pm:CrackdWheat/flaxseed,chicken,tomatoes,apple
Meal 5 - 7:00pm:beef & veg:cabbage,beans,brocli,mshrms...
Meal 6 - 9:30pm:shake-casein,whey,nuts,berries,sr cream.

kCal: 4,274 (360g protein; Avg 43g/meal + incompletes).


WORKOUT: UPPER VERTICAL (1st WORKOUT FROM NEW PROGRAM)

1) DB Press -
50lb:1x8 (warmup)
70lb:1x5 (just testing)
80lb:1x8, 1x6½ (i.e. failed 7)
70lb:2x8 (just)
NOTE: I'd like to be benching 100lb DBs 6wks from now!

2) Bent-Over BB Row
65lb:1x8 (warmup)
95lb:1x5 (too easy)
115lb:1x8 (too easy)
135lb:1x8 *(still too easy)
155lb:3x8 (better - all to abs)

3a) Incline BB Press
95lb:1x8 (too easy)
135lb:1x8, 1x8(just), 1x5½.

3b) WG Incline BB Press BURNOUTS (index on rings) new
95lb:1x11, 1x11, 1x9.

4) Face Pulls (High Cable w/rope) new
100lb:1x8 (too easy)
150lb(machine max):3x10 (better)

5) Cable Xover (upwards) new
60lb:2x10, 1x8 (struggling - feels wierd).

6) Reverse Cable Xovers (rows, kind-of) new
100lb:3x10

7) s/set w/#8 - Plyo Pushups
3x10 - 1st time doing these but it seemed like I was cheating a little bit - using some bending and momentum to complete the clap. Whatever... Something different.

8) s/set w/#7 - Supine Rows
3x10

NOTES RE: STRETCHING...
Planned to incorporate some dynamic/static stretching in today's new workout. However, I sat up late last night reading "Stretching Scientifically" and it was filled with talk about stretching often not being necessary and too much flexibility often being a bad thing (especially in the shoulder for people that bench press, and in the hips for people that squat). Now I don't know what to do. I'd wanted to learn how to do the splits, but it sounds like that's not too smart an idea if I plan on continuing in power-lifting/squats. I'll read more and update later.


Posted by: Big G

TUESDAY

SLEPT: 9:30am-7:30am

WEIGHT: l89.0b (record high)

Meal 1 - 7:45am:4toast/60cal,PB,grapefruit,banana,sups.
Meal 2 - 10:45am:cracked wheat w/flaxseed,chicken,toms,nuts
Meal 3 - 2:00pm: PWO pp,pretzels,2bananas,sups.
Meal 4 - 4:15pm:ground beef(95/5),2bread,nuts/seed,apple.
Meal 5 - 7:00pm:steak&veg(cabbage,spinach,brccoli,beans...)
Meal 6 - 10:00pm:shake(casein,whey,nuts,berries,sour cream)

kCal: 4,232 (363g protein - Avg.45g/meal + incomplete).


WORKOUT MEMO: Swapped Leg1 for Leg2 (from new workout plans, above). Will be doing squats on Fridays, DLs on Wednesdays.


WORKOUT: LEGS-1 (First of two new weekly leg workouts).

A) Warmup: 4mins on elliptical
- 1min fwd, 1min bckwrd (x2)

B) Core Warmup/Workout
- decline situps while throwing/catching 6lb ball: 1x25.
- twisting decline crunches/situps: 1x25
- oblique bends: 1x20 each side.

1) Sumo Deadlifts (120sec RIs for sets > 200lb).
135lb:1x8
185lb:1x8
225lb:1x8
245lb:1x8
265lb:1x6 (right grip failing - regrip on 4)
285lb:1x5 (right grip failing - regrip on 3)
305lb:1x2 PR
NOTE: Used small hand towel as a make-shift wrist strap for 305lb lift. Didn't feel overly heavy, but left grip gave out instead. May use straps for X-heavy lifts in future. Not sure. Wish grip would keep up with the rest of me!

2) Front Squats new (1st time ever doing these)
Bar:1x8
95lb:1x8
115lb:1x8
135lb:1x8
NOTE: Heels on 10lb plates, back upright & straight throughout movement. Feet < shoulder width apart w/slight outward turn). Arms crossed (right on left shoulder, vice versa). 135lb felt heavy on my shoulders, but not too bad leg-wise. Fun anyway - something new. Up the weight next time, or 3x10 on 135lb to test the waters. Whatever.

3) Good Mornings new
NONE. OUT OF TIME. Was looking forward to these too. Although, having said that, my back was kind-of tight after Sumo DLs. May have to do these after calf press. Not sure.

4) Calf Press (seated)
NONE. OUT OF TIME. Gonna have to either do less reps, shorter rest intervals, or less sets of Sumos.

SUMMARY - Where'd all the time go!? WTF?


EVENING - Reading stretching book... static active stretching, static passive stretching, dynamic active stretching, iso-somethingorother stretching... It's just a whole world of stretchy shit. Learnin'.


Posted by: SamEaston

'a whole world of stretchy shit' - LMAO!

Yup, it's just like a bag of rubber bands in there!

Good gawd man, look at your weight going up!! You'll be 200lb soon


Posted by: vortrit

Nice workout. I think you will really like the good mornings once you have time to get them in.


Posted by: b_reed23

Nice workouts...damn!!!! Weights goin up on everything!!

is meal three pre or post workout??


Posted by: Big G

Quote:
Originally Posted by SamEaston View Post
'a whole world of stretchy shit' - LMAO! Yup, it's just like a bag of rubber bands in there!
Yeah. The world of stretching is a wierd and wonderful place. I'm reading and reading and reading but am still none the wiser about what exacfly I should be doing.

The book goes into all kinds of detail about how to stretch anything that needs stretched but warns repeatedly about bodybuilders and weightlifters stretching what shouldn't be stretched. It says I should know what isn't stretchy enough and I should work on stretching that.

I'd planned to learn to do the side splits, but it warns that this makes you weaker when pushing up out of heavy squats. It also warns of hip and shoulder injuries from doing squats and bench presses when your muscles are too flexible.

WTF!? Sounds like I shouldn't be stretching at all. But that can't be right.

It's wierd though. I'm still very much in the dark.

Quote:
Originally Posted by SamEaston View Post
Good gawd man, look at your weight going up!! You'll be 200lb soon
Yup! The 4,250cal diet has definitelty diminished the definition of my abs a little bit, so it's definitely more than enough food. My pants are maybe a little tighter too. I'm not sure if I should keep going, forget about the body fat and just keep eating and bulking (with a cut planned for March-April) or ease upa little on the food. Maybe I'll drop it down to 4,000. Compromise.

Can't wait to hit 200lb though. Although, it'll probably be a while because, like I said, I'll be cutting here soon (hopefully not losing much LBM though).

Quote:
Originally Posted by vortrit View Post
Nice workout. I think you will really like the good mornings once you have time to get them in.
Yeah. IF I have time to get to 'em!

Quote:
Originally Posted by b_reed23