G's Log. [Forum Archive]

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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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Holy cow - 100 pullups!!

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

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

Your new routine looks fantastic...I'll be here to cheer you on! GIVE ME A G!!!

Quote:

Originally Posted by katt

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

"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

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

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

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

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

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

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

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

'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

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

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

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

is meal three pre or post workout??

Yup! I just looovvvee pickin' up heavy shit.

Meal 3 = Post workout. Dr recommended pretzels due to sodium-deficiency-related dehydration and kidney failure earlier in the year. been eating pretzels and salting food ever since. Wish I knew more about pre/during/post workout nutrition though. I found one article, but haven't read it yet.

Posted by: Big G

WEDNESDAY

SLEPT: 10:00pm-6:45am

WEIGHT: 189.2lb (up another .2lb

)

Meal 1 - 7:15am:10white,2egg,4toast(60cal)+PB,banana,grpfrt
Meal 2 - 10:30am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:30pm:chicken,crackedwheat/flaxseed,tomatoes,nuts
Snack - 3:30pm: Lrg Pear & green tea.
Meal 4 - 5:00pm:8oz Grnd beef(95/5),2bread+mustard,banana.
Meal 5 - 8:00pm:roast beef (lean) & lrg plate green veg.
Meal 6 - Zzz! Fell asleep 10pm, before casein shake.

kCal: 3,824 (325g protein. Avg 46g/meal + incomplete)

SORE: Nothing. Even after PR on Sumo DLs yesterday. Crazy! What does it take to get sore any more?

REST DAY - Had cardio in mind right up until an email rolled in at 12:30 saying URGENT - DUE TOMORROW. After that there was no way I could go to the gym. Planned to go after work, and even ate a pear at 3:30pm in hopes it'd get me there, but by 5pm I was starved so had to eat big home-made burger. I wasn't going to run with a stomach full of food, so I just called it quits and went home instead. I need to get myself a jump-rope so I can do that in the garage (out of the cold - garage now heated).

Excuses, excuses. I know. Damned cardio's just no fun.

Posted by: SamEaston

You're doing good! Sometimes you have to sacrifice the things you love to deal with life!

Bet you're glad it was a cardio day, and not your beloved squat day, huh?!

Posted by: Big G

Quote:

Originally Posted by SamEaston

You're doing good! Sometimes you have to sacrifice the things you love to deal with life!

Bet you're glad it was a cardio day, and not your beloved squat day, huh?!

You're right! I'd rather miss cardio than a day lifting, that's for sure!

Posted by: Big G

THURSDAY

SLEPT: 10:00pm-7:00am (wife up at 4am fort work these days so I've been going to bed early with her - I've never had so much sleep!)

WEIGHT: 188.4lb (down .8lb on yesterday, but that doesn't mean shit really - probably just water, or an oversized poop this morning).

Meal 1 - 7:20am:10whites,2eggs,4toast(60cal)+PB,grapefruit.
Meal 2 - 10:30am: pp&muesli(oats,dried fruit,nuts,SOY milk)
Meal 3 - 2:15pm: PWO pretzels,2bananas,whey.
Meal 4 - 3:45pm:chicken,yam,red potato,tomatoes,2toast+PB.
Meal 5 - 8:00pm(late home.truck lights died

) beef 'n'veg.
Meal 6 - 11:15pm:shake-casein,whey,cranberries,soy milk.Mm!

kCal: 4,605 (376g protein. Avg 42g/meal + incompletes).
Note: No problem packing the calories away today! All clean though. All natural.

DAIRY officially removed from diet today. Used soy milk in coffee, on muesli & in bedtime casein shake. It'll take some getting used to, but it is actually creamier than fat-free/skimmed milk. We'll see if it has any visible impact. Actually it'd've been nice to have done this while on a cut. That way, any puffiness would probably be more noticable. But anyway... we'll see. It's a worthy experiment. Lots of poeple are at least a little bit allergic to milk. Let's see if we can figure out if I am too.

WORKOUT: UPPER VERTICAL (1st of new 6wk program)...

1. Chins/CG Pullups:
- pronated(BW-50lb):1x8
- neutral(BW):1x8
- suppinated(BW):1x8
- pronated(BW):1x8
- neutral(BW):1x7½
- suppinated(BW):1x6½
- pronated(BW):1x4
Note: Done on assisted pullup machine. Pullup bar has no middle (each hand has its own bar), so suppinated chins were uncomfortably wide. Next time I think I'll do these on a straight bar and use a CG Row Handle for the neutral grip. Something anyway.

2.Seated Military
115lb:2x10, 1x7½(failed#8)
Note: I prefer these standing up, but still... it's only a 6wk program. I'll go back to standing up afterwards.

3.Smith Machine Shrugs
225lb:1x10
245lb:1x10
265lb:1x10
285lb:1x10
315lb:1x10
335lb:1x10 PR
355lb:1x10 PR
Note: Straps used for 315lb+. 355lb shrugs were probably 70-80%. Not too shabby. I certainly wasn't shrugging weight like this last time I was using a machine for shrugs, but that might be because I didn't have straps back then. Next time I'll do less sets. I wasn't sure when it'd start getting heavy so I just kept adding 20lb. I can see me shrugging 400lb before too long. Well... At least my body can get used to holding it before I start deadlifting it!

4.S/Set w/#5 - Palms-up Cable Tricep Pull-Downs.
100lb:1x10 (too easy - this set not s/set)
120lb:1x10
120lb:1x8
120lb:1x6

5.S/Set w/#4 - Cable Curls
120lb:2x10, 1x8½(failed #9)

WORKOUT NOTES: Nice pump. Could barely reach the collar of my t-shirt to pull it off. And, even when I did, I didn't have the tricep strength to actually pull it up over my head. I couldn't touch my shoulders. And, I could only just get my arm far enough behind my back to put my coat on.

Fun!

NEXT TIME: Fuck the cable curls and palms-up pulldown lah-dee-fucking-dah bullshit. Add some crazy heavy dips and a straight-up barbell curl! What the hell was I thinking!? I can't go 6 weeks on girlie isolation cable shit like that. Come to think of it I wonder if I could swap Monday's awkward upwards cable Xovers, and arms-crossed cable-row thingamijigs for something a bit more meaty too. Hmm...

Posted by: bigsahm21

how's the soy milk in your shakes? you loving it?

Posted by: vortrit

Quote:

Originally Posted by Big G

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

I just don't like it. I wouldn't mind if I didn't always have to turn off my power or water or something. Last year I repainted my whole living room and took everything out. It was just a big mess.

Posted by: vortrit

Nice workout. Great Shrugs on the Smith Machine. Other than Supine Rows that's the only thing I really like the Smith for and I have not even done those on there in quite awhile.

Posted by: Big G

Quote:

Originally Posted by bigsahm21

how's the soy milk in your shakes? you loving it?

Yeah. I really do! Thanks for turning me onto that. Very low carb and super creamy. Love it! Thanks.

Posted by: Big G

Quote:

Originally Posted by vortrit

I just don't like it. I wouldn't mind if I didn't always have to turn off my power or water or something. Last year I repainted my whole living room and took everything out. It was just a big mess.

You'd hate it at my house. I'm always doing stuff like that. A while ago I bought a dozen recessed lights in an auction for $3. They'd be $150-$180 if purchased new. I told my wife I was going to tear out the kitchen and dining room ceilings so I could install them. She FREAKED!! I finally calmed her down by promising that I wouldn't do it afterall. She eventually left for work. As soon as I saw her car make the first turn I swung my hammer! 30 minutes later there was no ceilings in half the downstairs of our house! I called her at work and said "Hey babe... remember the ceilings?" She said "Oh No! Why do I have to REMEMBER the ceilings!?"

That's not the first time she's had a phonecall like that either. There have been plenty of others. I always say the same thing "Hey babe... remember the...". She always sighs and rolls her eyes. Poor girl!

She's slowly learned to have faith in me. These days she barely bats an eyelid. Mostly, anyway.

Quote:

Originally Posted by vortrit

Nice workout. Great Shrugs on the Smith Machine. Other than Supine Rows that's the only thing I really like the Smith for and I have not even done those on there in quite awhile.

Same here. I bought a smith machine once. Fucking worthless. Free weights rule. My home gym consists of a barbell, olympic weights, a big rack of dumbbells, an incline/decline bench and a power rack. That's all you need.

I wish my grip was better so I didn't need the straps so much. What's the very best way of improving it, any ideas?

Posted by: vortrit

As far as the grip wrist rolls have helped me quite a bit. But most of the guys in the gym who are bigger use straps. I hardly see anyone doing seriously heavy pulling work without them.

Posted by: Big G

Wrist rolls helped w/hypertrophy or strength? Both?

Want strengt. Iron grip.

What about Captains of Crush? Heard good/bad?

Posted by: Big G

FRIDAY - Next two weeks are three day work weeks only! Woohoo!

SLEPT: 2:15am-7:15am - Up 'til 1am reading "Super Squats" (couldn't stop reading!) then updated journal before bed.

WEIGHT: 188.6lb

Meal 1 - 7:40am(late up):10whites,2eggs,3toast+PB,grpfrt...
Meal 2 - 11:00am:10whites,2eggs,3toast+PB,lrg apple.
Meal 3 - 2:00pm: PWO pp,pretzels,banana
Meal 4 - 5:30pm:chicken,toast,nuts
Meal 5 - red wine... beer...
Meal 6 - Zzz!

ALCOHOL - Boss drinking wine w/staff after work in conference room. I had two glasses. Everyone else was already drunk before I got there! They drove home like that too! I got home a little buzzed and killed 6Stella Artois that my wife had bought me as a gift.

kCal... Dunno. Food log not maintained after red wine.

WORKOUT: LEGS2 (First of new six week program).

Warmup: 4mins on elliptical: 1min fwd, 1min bckwrd X2

Core:
- 12 unassisted situps
- 25 decline situps w/twist
- 20 decline situps while throw/catch 6lb ball.

1)Squats
135lb:5(warmup)
205lb:1x20
Note: SuperSquats (book) inspired. "Pick a weight you can do 10 with. Then do 20 wth it! Breath deep, then take extra gulp of air. Squat to parallel, make Sss sound on way up until past sticking point, then blow out hard.

1b)Pullovers
25lb(plate):1x20
Notel As recommended in Super Squats (max rib-cage expansion following "deep breathing squats")

- Leg Extensions new
100lb:1x10 (1sec raise, 4sec lower)
120lb:1x10 (1sec raise, 3sec lower)
140lb:1x10 (1sec raise, 2sec lower)

- Straight-Leg Deadlifts new
95lb:1x10
135lb:1x10
175lb:1x10
205lb:1x6 (right grip failed)

- Calf Press (standing - on Hack Squat) new
360lb:1x15
450lb:1x15
540lb:1x15
Note: Fun! Much better than seated calf press. Finally get some weight on there!

NOTES: This workout realy fucked my calves and hamstrings up. They still hurt on Monday!

Posted by: Big G

SATURDAY

SLEPT: 12:00-9:30am.

WEIGHT: not measured

Meal 1 - 10:00am:10whites,2eggs,3toast+PB,grapefrt,pnapple
Meal 2 - 2:20pm:2pcMcD's chicken,Wendy's chilli/potato,nuts
Meal 3 - 7:30pm:salmon,toast....
Meal 4 - 10:00pm...
Meal 5 - 11:45pm:... Blah blah blah!
Meal 6 -

NOTES: It's Monday now. I wrote down what I ate and it was all fairly clean. I can't be fucked to type it all in here. Life's too short!

kCal: No idea. Food log not updated either. 4,000ish?

Beers: 3. After day shopping w/wife (coat/gloves/scarf for her - she's freezing and, having lost 300lb, has no clothes!).

Reading: Super Squats - Defintely doing this. Well.. not strictly the Super Squats program, but am going to do one set of 20 squats, with weight increasing 5lb each time. I'm only doing it once a week, rather than three times a week as recommended! But I'm doing it. "Deep Breathing Squats" as they call 'em.

Watch this space! There's gonna be a battle!... Me Vs Squats!

How many weeks can I continue to add 5lb to the bar and still pull off one set of 20 reps? Did 205lb last week, so 210lb comes next! Then 215, 220...

Awesome challenge!

Posted by: Big G

SUNDAY

SLEPT: well. long. can't remember exact numbers. It's Monday now and I didn;t write it down.

WEIGHT: 190.6lb - new high!

Meal 1 - ......
Meal 2 - ..... blah blah blah
Meal 3 - .................
Meal 4 - .
Meal 5 - .
Meal 6 - Same as yesterday. I wrote everything down, but I just can't be fucked to plug it all in here.

kCal: ?? food log not maintained either.

OFFICE XMAS PARTY tonight. Ate excellent Fillet Mignon w/asparagus & fresh berries for desert. Gave away coupons for free drinks (driving).

DECK work all day - and it was C-O-L-D!!! 30mph winds and snowing. I was bundled up like an eskimo installing Lag Bolts all day. Awful. Still not ready for surface. Had to stop early for 6pm party.

Beers: 2. Too damn cold for beer!

Posted by: Big G

MONDAY

SLEPT: 11:45pm-6:25am (not enough- up late finishing Super Squats)

WEIGHT: not measured

Meal 1 - 7:00am:10whites,2eggs,toast+PB,grapefruit,banana
Meal 2 - 11:00am:2toast+PB,muelsi(oats,nuts,fruit,soy milk)
Meal 3 - 2:10pm: PWO pp,pretzels,2bananas
Meal 4 - 3:45pm:5ozChicken,3toast,lite mayo,1ozWalnuts.
Meal 5 - 7:30pm:beef,pinto beans,2bread(no veggies cooked)
Meal 6 - 10:30pm:casein shake w/PB,cranberries etc...

kCal: 4,258 (352g protein, Avg40g/meal + incompletes).

WATER:Not too good. .6gal approx. Forgot to take gal to work. Never quite works out drinking a kagillion iddy-biddy glasses.

SORE: Hamstrings (Still! From Friday's SLDs!) and Calves (from Friday's 500lb+ on Hack Squat machine). Definitely going to do that again on Friday (although, may not be deadlifting tomorrow... probably still be too sore... we'll see.).

WORKOUT: UPPER VERTICAL (2of6).

WORKOUT MEMO - Short of time today. Had to get from office to gym, change, workout, shower, change and back to office in 45mins. Super-set everything to fit it all in.

1) S/set w/#2: DB Press - 50lb:1x8 (warmup)
80lb:3x8
NOTE: Heavy, but all completed. Better than last week.

2) S/set w/#1: One arm DB rows
80lb:3x8

3) S/set w/#4: Incline BB Press
135lb:1x8, 1x7, 1x6

4) S/set w/#3: Bent-Over BB Row
155lb:3x8 (R7&8/S3 not to abs)

5) S/set w/#6: Cable Xover (upwards)
60lb:3x8

6) S/set w/#5: Reverse Cable Xovers (hands X'd rows)
100lb:3x8

NOTES: Heavy cardio workout. No stopping. Breathless but fighting hard. All 6 exercises within 30 minutes. Quick workout today. Too busy at work to do more. Pretty good pump, believe it or not.

Posted by: Big G

TUESDAY

SLEPT: 11:00pm-6:00am (Up early. see "Gas" below!).

WEIGHT: 190.6lb again

Meal 1 - 6:45am:10whites,2eggs,toast+PB,grapefruit,banana
Meal 2 - 10:30am: PP&Muesli(oats,nuts,dried fruit,soy milk)
Meal 3 - 2:15pm: PWO pp,pretzels,2bananas,sups.
Meal 4 - 4:00pm:3toast,6ozChicken,lite mayo,apple,almonds
Meal 5 - 7:00pm:beef,beans,bread,sml potato,sml swt pot.
Meal 6 - 10:00pm:shake(casein,whey,cranberries,PB,soy milk)

kCal: 4,575 (359g protein, Avg 43g/meal + incomplete)

GAS! - Awful! Soy milk impacting system? Rank farts all last night (and this evening)! Wife woke me up yelling at me, like I'm doing it deliberately! Godforsaken stink even woke me up this morning! Interestingly (or not), pee also has odor. Plus, I pooped four times today (normally 7am only). Honestly think soy milk causing change. Otherwise diet same (although did eat beans yesterday). Hopefully body adjusts. Whatever it is!

SORE: Nothing really. Chest a little bit tight from yesterday, but hardly worth mentioning. Mild ache in calves, but I'm working them again anyway! Fuck it.

WORKOUT: LEGS-1 (2of6).

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

B) Core Warmup/Workout
- planks: 1x120sec.
- unassisted situps: 1x10
- leg raises (feet kicking overhead bar - slow lower):1x10

1) Sumo Deadlifts (120sec RIs for sets > 300lb).
135lb:1x8
225lb:1x8
295lb:1x7 (w/straps - double overhand - right grip failing)
315lb:1x5 PR (w/straps - under/over grip)
350lb:X (miss)
335lb:1x3 PR (w/straps - under/over grip)

1b) Bar Hangs: 1x60sec, 1x40sec.

2) Front Squats (arms crossed. heels on 10lb plates. only 2nd time doing these.)
135lb:1x8
155lb:1x8
175lb:1x4 PR
NOTE: Legs fine. Bar rolling fwd during 175lb squats, heavy on my shoulders. Still, max weight last week was 135lb and that felt light as a feather this week. Must be getting used to it. Baby steps!

3) Good Mornings
NONE. NO TIME. I'm going to add these to next workout plans. There's no way they're fitting in here.

4) Calf Press (seated)
270lb:1x15
310lb:1x15
350lb:1x10 PR
Note: B-U-R-N!!!

WORKOUT NOTE: Pleased w/335lb deadlift. Back feels fine too. Like nothing happened. Nice! Sumos are easy on the back.

+ @ HOME decided to do a few curls, leaning back on incline bench, upper arms 90" to floor, working right then left -
35lb:1x6,
30lb:1x10, 1x8, 1x7,
then standing alternating
25lb:1x20 (i.e.10R & 10L).
Note: Nice burn. Fun little pump.
Something to do while waiting for wife to come home.

Posted by: vortrit

Quote:

Originally Posted by Big G

Wrist rolls helped w/hypertrophy or strength? Both?

Want strengt. Iron grip.

What about Captains of Crush? Heard good/bad?

Both, I would say. No, I never have heard of COC.

Posted by: vortrit

Nice workouts. Great job on the PR's. It looked like your diet was hit and miss for a bit with more miss than hit, but that's coming back together.

Posted by: Big G

Quote:

Originally Posted by vortrit

Nice workouts. Great job on the PR's. It looked like your diet was hit and miss for a bit with more miss than hit, but that's coming back together.

Thx Re: PR.

Diet is all good. I didn't plug it in for a couple of days but only because I was outside building my deck (determined to get it done before it gets any colder!). It's all clean though.

I've taken dairy out and replaced w/soy milk. Not sure it's done anything but make me fart! Still... I'm just experimenting. Something to do.

Posted by: vortrit

Quote:

Originally Posted by Big G

What's the problem with dairy? You will get used to it or have to change I would guess. I used to get Silk Vanilla Soy Milk. Taste very good.

Posted by: Big G

Quote:

Originally Posted by vortrit

What's the problem with dairy? You will get used to it or have to change I would guess. I used to get Silk Vanilla Soy Milk. Taste very good.

A lot of people are apparently at least a little bit allergic to milk. I guess we're not really designed to be drinking lots of cow's milk. Makes sense, I guess.

Franco Columbu (old-time body-builder guy) wrote The Bodybuilder's Nutrition Handbook and in there he had some pictures of himself as a milk-drinker and a non-milk-drinker. It definitely caused him to look kind-of puffy.

I'm bulking at the moment, so it's probably not the best time to be able to tell if it does make me that way. However, if you get the unsweetened kind, soy milk is very, very low in sugar (unlike milk - v.high lactose, i.e. sugar).

I figured I'd just try a non dairy diet for a while. See what, if anything, might happen. Can't hurt, I wouldn't of thought.

Posted by: Big G

WEDNESDAY

SLEPT: 11:00pm-7:00am

WEIGHT: 189lb (down 1½lb!)

Meal 1 - 7:10am:10whites,2eggs,toast+PB,grapefruit,banana
Meal 2 - 10:40am: PP&Muesli(oats,nuts,dried fruit,soy milk)
Meal 3 - 2:00pm:2½toast,chicken,mayo,cheese,apple,banana.
Meal 4 - 6:15pm:roast beef sandwich w/spicy pinto beans.
Meal 5 - 8:45pm:10whites,2eggs,cabbage,grnBeans,nuts,banana
Meal 6 - 3:00am:shake(casein,whey,cranberries,PB,soy milk)

kCal: 4,351 (364g protein, Avg 43g/meal + incomplete)

WATER: 3/4gal. not good. forgot to take my gal jug to work.

SORE: Biceps - just a little bit (& only when my arm's fully extended) from yesterday's incline DB curls. Calves - from seated press Tuesday. I hope I'm healed by Friday. Otherwise nothing. Like I didn't deadlift a single pound yesterday. Amazing! No matter how much I lift anymore, it's only new movements that hurt me, I swear.

READING: "Optimizing Strength Training - Designing Nonlinear Periodized Workouts" (Fell asleep reading it 10:30pm, hence meal 6 at 3am). Begining chapters explaining parameters & results of numerous tests that proved that strength develops faster if workouts are periodized. And faster still if periodized in a non-linear fashion. Nothing specifically about actually designing workouts yet though. Still reading...

WORKOUT: REST DAY - CARDIO ONLY
H.I.I.C.T - High Intensity Interval Circuit-Training...

Warmup:6mins on treadmill 4½,6,7,8,9 & 4½ mph (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...

10minutes swimming (modest pace - warm down).
5mins in dry sauna,
5mins in steam room,
5min shower - ½ time ice cold.

WORKOUT NOTES:

FUCK YEAH!! I powered through that lot today! While running at 9mph I was tempted to increase it to 10mph for a minute. I didn't, but still... I felt powerful today.

I did make one small change... I introduced a 15sec rest between changing exercises. Made a big difference. Heart rate was still thumping and my chest still burned, but not so bad as before (No 15minutes of wheezing afterwards anyway!).

Nice workout.

TRUCK: Ol' Beater pickup truck (seriously.. even tags say OL BEATR) has been in dealership for past two days. Been driving little PT Cruiser (terrifying being so small!). Happy to get truck back today, but got hit for $500!

Still, rewired under dash, new headlight assembly, all lights now work AND I didn't have to spend a day being pissed off and miserable crawling around on the floor of a snow-covered, frozen junk-yard somewhere collecting parts that don't work! I don't mind $500 once a year. It sure beats a truck payment (even though my truck is five different colors!). Whatever. When the wife's medical bills are taken care of I'll buy myself the mother of all trucks. At least that's what I tell myself anyway!

Life goes on... Back to lifting tomorrow

Posted by: Big G

THURSDAY

SLEPT: 10:30pm-3:00am (5½hrs) then 4:15am-6:45am (2½hrs). I woke at 3am to pee, realized I fell asleep before my casein shake last night, made one, updated my journal, read a few IMF posts and went back to bed.

WEIGHT: not measuerd. woke up late/tired. rush to work.

Meal 1 - 7:45am:10whites,2eggs,2toast+PB,grapefruit,pnapple
Meal 2 - 10:10am: PP&Muesli(oats,nuts,dried fruit,soy milk)
Meal 3 - 1:30pm: PWO pp,pretzels,2bananas,sups.
Meal 4 - 4:00pm:toast,PB,chicken,sour cream(no mayo),apple.
Meal 5 - 7;15pm:beef,cabbage,grn beans,collards.
Meal 6 - 10:00pm:shake(casein,whey,cranberries,PB,soy milk)

kCal: 4,558 (359g protein, approx 43g/meal + incomplete)

SORE: Biceps, from incline-bench curls Tues evening. Shouldn't have done those curls. Still... working biceps (per schedule) again today. Oh well.

ALCOHOL. Drank damned near full bottle red wine during evening hours w/beef dinner. And very nice it was too.

Happy holidays!

WORKOUT: UPPER VERTICAL (#2of6 - w/partner - 11:30 start)

1. Chins/CG Pullups (on straight bar)
- pronated(BW):1x8
- neutral(BW):1x8
- suppinated(BW):1x8
- pronated(BW):1x8
- neutral(BW):1x7½
- suppinated(BW):1x5½

2.Seated Military BB Press
135lb:1x6, 1x4 (seated, back arched, not leaning on chair)
115lb:1x10, 1x5 (back on chair - seemed easier, like steep incline chest press)
Note: I definitely prefer these standing up. Sitting down feel unnatural.

3.Smith Machine Shrugs
225lb:1x10
275lb:1x10
325b:1x4 (no straps), 1x10 (w/straps)
365lb:1x6 PR (w/straps, 80%ish. Heavy!)

4. Bar Hangs
2x50sec: 2min RI - talking w/Tim (powerlifter friend) about rack pulls, setting pins just above knees.

5. Tricep BB press (elbows close together, bar lowered to neck for first few sets, then to point at which elbow is at 90º per advice received from Tim.
65lb:1x10, 1x8 (to neck)
55lb:1x8, 1x8 (to 90º bend)
Note: Last week I did reverse cable pulldowns, but they felt awkwards. This week I did bar hangs and BB tricep press instead. Better choice I think.

6. Incline bench DB curls (leaning back on incline bench, upper arm 90º to floor, elbows locked, biceps burning like fire - last rep lowered extra slowly - Oh, the pain, the pain...)
30lb:1x8, 1x6
25lb:1x10, 1x8, 1x6

NOTES: Nice workout. Did surprisingly well considering biceps were sore before I got started. Next week, no mid-week additional curls! I can't recover in time.

Posted by: Big G

FRIDAY

SLEPT: 10:30pm-7:00am

WEIGHT: not measured

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,grapefruit,pnapple
Meal 2 - .........
Meal 3 - ......... Food log
Meal 4 - ......... not maintained
Meal 5 - .........
Meal 6 - ......... Merry Xmas!

FOOD LOG - Not maintained. Left for wife's family visit 93hr road-trip) immediately after work. Ate well - all natural - clean, and kept notes in my book, but I can't be bothered to plug it all in here. Life's too short!

WORKOUT: LEGS2 (2of6)

Warmup:
4mins on elliptical: 1min fwd, 1min bckwrd X2

Core:
- 25 decline situps while throw/catch 6lb ball.
- 20 sideways/oblique raises (on back extension bench)
- 25 decline situps w/twist (done fast)

1)Squats
135lb:5(warmup)
210lb:1x20
Note: Keeping with SuperSquats (book) recommendation. "Pick a weight you can do 10 with, then do 20 wth it! Breath deep, then take extra gulp of air. Squat to parallel, make Sss sound on way up until past sticking point, then blow out hard. Add 5lb EVERY workout. Last week 205lb. Next week, 215lb!

1b)Pullovers
25lb(plate):1x20
Note: As recommended in Super Squats (max rib-cage expansion following "deep breathing squats")

- Leg Extensions new
Skipped it. Short of time. Quick workout today. Meetings this afternoon.

- Straight-Leg Deadlifts (2nd time)
135lb:1x10
185lb:1x10
225lb:1x8 PR (w/straps)

- Bar Hangs
60sec, 40sec (1min RI).

- Calf Press (standing, on Hack Squat) 2nd-time.
450lb:1x15
540lb:1x15
630lb:1x10 PR (heavy!)
Note: Fun! Much better than seated calf press. Finally get some weight on there

NOTES: Nice workout. Quick, but fun. Squats not as bad as last week. Still had me sucking air pretty good, and I know I was moaning and groaning towards the end of the 20reps, but all-in-all not as bad as last week (and I used 5lb more this week). 215lb next week (gulp!).

Posted by: Big G

At wife's family for Xmas.

Ate OK.

Posted by: Big G

TUESDAY - XMAS DAY!!

SLEPT: ??

WEIGHT: not measured

Meal 1 - ....
Meal 2 - ....
Meal 3 - ....
Meal 4 - ....
Meal 5 - ....
Meal 6 - ....

FOOD LOG - Not maintained. Same ol' same ol' food. Eggs for breakfast, tuna, beef, eggs, chicken w/misc carbs throughout the day. Nice clean diet. 4,000ish cal would be my guess.

WORKOUT: None.

DECK: Finished all bolts today. Facia boards in place. Concreted one extra post in (middle of 8' handrail - for extra rigidity). Joists still need nailed in joist hangers, then it's ready for a surface.

Can't wait to get it finished. Can't wait to start on building new kitchen cupboards.

BEERS: 2. Didn't feel like it, despite day-long construction.

Posted by: Big G

WEDNESDAY - Day after Xmas (back to work).

SLEPT: 11:30pm-6:45am (In bed by 10pm - spent 1½hrs reading "Optimizing Strength Training - Designing Non-linear Periodized Workouts". Tough read, but informative and soon to be incorporated into workout plans).

WEIGHT: not measured

Meal 1 - 7:20am:10whites,2eggs,3toast+PB,banana,coffee,sups
Meal 2 - 11:00am:whey shake (indigestion since breakfast

)
Meal 3 - 1:45pm: PWO pp,pretzels,2bananas,sups.
Meal 4 - 3:45pm:toast(4x60kC),chicken,ff mayo,PB,pistachios
Meal 5 - 7:45pm:2banana,1½McD's chicken,apricot (on road).
Meal 6 - 10:15pm:casein shake w/whey,nuts,berries,banana.

kCal:3,612 (336g protein, Avg.42½g/meal + incomplete).

WORKOUT: UPPER VERTICAL (3of6) - 5x5 WO today.

1) DB Press
55lb:1x8 (warmup)
70lb:1x5
85lb:1x5
90lb:1x3 PR (heavy!)
85lb:1x3 (1min RI - should've waited longer)
75lb:1x6 (1 extra rep)
then
60lb burnouts:1x15, 1x10, 1x7.

2) One arm DB rows
60lb:1x8 (R&L)
80lb:1x5 (R&L)
100lb:2x5 PR (R&L) - right grip struggling, but OK.
90lb:2x5 (R&L)
Note:Last rep of last three sets (R&L) not fully to abs.

3) Incline BB Press
135lb:1x5
155lb:1x5 (just!)
145lb:1x5, 1x3 (just)
135lb:2x5 (failed last rep)

4) Bent-Over BB Row
155lb:1x5
165lb:1x5
175lb:3x5 PR
Note:Last rep of last three sets not fully to abs.

5) Cable Xover (upwards)
None. Out of time.

6) Reverse Cable Xovers (hands X'd rows)
None. Out of time.

NOTES: Nice workout. Heavy weights. Huge upper back pump. Fucking strong after few days off. 5x5 routines are fun! No regrets missing #5&6. Invested full hour in free weights. Nice!

PLAN CHANGES: Due to Xmas, workout plans adjusted this week. Upper Horizontal moves from Mon' to Wed'. Leg1 is skipped. Cardio will be before (or after work) either Thurs' or Fri. Upper Vertical & Leg2 remain on Thurs & Fri. i.e. 3days back to back weight-training Wed-Fri, plus one cardio session.

NEXT WEEK (DECK): I'm off work Mon & Tues (again). I should have the deck completed by the end of the holiday. Currently planning to maintain workout schedule i.e. Garage workouts Mon & Tues next week (BB, power-rack & DBs up to 65lb only).

Posted by: Big G

THURSDAY

SLEPT: 11:30am-7:05am

WEIGHT: not measured

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,banana,kiwi,grpfrt
Meal 2 - 11:10am:2toast+PB,banana,pp (pp @ end of food log)
Meal 3 - 2:00pm: PWO pretzels,2bananas,pp,sups.
Meal 4 - 5:00pm:toast,chicken,lite mayo,sml banana
Meal 5 - 9:00pm(after shopping)turkey burger w/fruit.
Meal 6 - 12:00am:8oz beef patty + sml apple.

kCal: 4,151 (Avg.41g/meal + incomplete)

MILK: Reintroduced to diet today after resigning to fact that soy milk will not incorporate into coffee most of the time. Curdled soy-milk in coffee is just too disgusting to drink. I'm sick of wasting time and money trying to make a cup that doesn't do that. I've tried various brands, milk before coffee, coffee before milk, hot coffee, cool coffee... All kinds of things. Sometimes it works (kind-of) but mostly it doesn't. Milk is back, at least until my next cut (Mar-Apr'08).

SORE: Chest, from yesterday. Kewl!

WRIST PAIN: I have a pain in my right wrist. I've had it for about 5 days now. It's not too bad, but it hurt a little bit curling DBs today. Hopefully it'll be better soon. I wonder if it came from tricep BB presses last week. They felt awkward at the time. I'll use an EZ-Bar today and see if that's better.

WORKOUT: UPPER VERTICAL (3of6 - Heavy day, with partner - Timing: I go, you go)

1.Seated Military BB Press (back on chair throughout).
Warmup - bar:1x15, plus waved 10lb DBs around, stretching.
115lb:1x5
135lb:1x3
155lb:1x3
165lb:1x3 PR
175lb:1x1½(fail) PR
175lb:1x1
155lb:1x1 + 1x2 (stopped after 1 to move seat)
155lb:1x3
then 115lb burnouts...
115lb:1x11, 1x7, 1x6.
Note: Usually do chins/pullups first, but straight-bar was occupied. Swapped exercises 1&2 to avoid waiting.

2. Chins/CG Pullups (on straight bar)
- suppinated(BW):1x5 (warmup)
- suppinated(BW+25lb):1x4
- neutral(BW+35lb):1x4
- pronated(BW+45lb):1x4 PR
- suppinated(BW+45lb):1x4 PR
- neutral(BW+90lb!):1x¾ then (BW+70lb!):1x1¾ PR
- pronated(BW+35lb):1x5

3.Smith Machine Shrugs
185lb:1x5
235lb:1x5
285lb:1x5 (w/straps)
335lb:1x5 (w/straps)
375lb:1x5 PR (w/straps, 70%ish. Heavy!)

4. Bar Hangs
1x65sec PR
1x50sec

5a. Tricep EZ-Bar press (elbows close together, bar lowered to point at which elbow is at 90º).
65lb:1x0(fail - did 65lb last week. tired from bench presses yesterday?)
55lb:1x9, 1x8

then...
5b. Tricep Rope Pulldown
100lb:1x10

then straight onto...
5c. Overhead tricep cable extension
100lb:1x8
100lb:1x13
Note: 5a & 5b didn't seem to hit triceps too well. I think they were tired and, even focusing on strict form, other muscles were helping out. 5c got 'em good!

6. Incline bench DB curls (leaning back on incline bench, upper arm 90º to floor, elbows locked in place, biceps burning like fire - last rep of all sets lowered extra slowly, then 2 negatives at the very end. - Oh, the pain, the pain... Workout partner said my face belonged in a horror movie!)
30lb:1x9, 1x8, 1x6 +2 negatives (Ouch!! Burnburnburn!!).

NOTE: Nice wokout. Heavy! Great pump. Biceps, shoulders & triceps fried (but especially biceps!).

BRAGGING RIGHTS: One of the bigger guys in my gym was doing smith machine shrugs before me today. At most he had 3x45lb plates on both sides and his form was just terrible at that weight. He was using his back to kind-of flick the bar up, then it was falling just as fast. His smaller side-kick was shrugging 185lb and acting as if he was shrugging a car! I did 185lb like it was an empty bar, and 375lb by the time I was done. I remember looking at that guy and wondering what it would take to lift like him. Well... now I'm probably stronger than him in some movements. Who wants to bet that he'll be coming to me for advice soon? Bodybuilding is a results oriented game and I'm definitely getting results!

Say what you want, I'm still getting fucking big and fucking strong and it's happening fucking quickly! I'm up 31lb from March'07. And I still have abs (slightly less defined, but not far off).

My wife calls me a "Husband-o-saurus" these days!

"All natural or all bull!" - G.
"It's called a power-rack, not a pussy-rack" - G.

Posted by: Big G

NOTE: Wed 12/26/07 workout says UPPER VERTICAL.
It should read UPPER HORIZONTAL. Oops!

Posted by: Big G

FRIDAY - Last day at work before 4 days off. Woohoo!

SLEPT: 12:30am-7:00am (Up late watching Fried Green Tomatoes on TV w/wife, then reading. Woke v.tired

)

WEIGHT: not measured - not pooping in the morning anymore it seems. Always used to weigh in before breakfast & after poop.

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,banana,grpfrt,kiwi
Meal 2 - 11:00am: oats,milk,plum,pistachios,1½pp
Meal 3 - 2:30pm: PWO pp,pretzels,2bananas,sups
Meal 4 - 6:00pm:2McDsChckenBrst,3bread,pear
Meal 5 - 7beers!
Meal 6 - 10:00pm:8ozBeef,nuts,seeds,Asian pear

WORKOUT: LEGS2 (3of6)

Warmup:
4mins on elliptical: 1min fwd, 1min bckwrd X2

Core:
Skipped it. Fuck it. Anxious about squats. Wanted to just get 'em done!

- Squats
135lb:1x5(warmup)
185lb:1x3(warmup)
220lb:1x20
Personal Goal: Add 5lb to squats EVERY week and do 20 reps EVERY time per "SuperSquats" (book). Actually added 10lb this week so that next week (with partner) I'm using 225lb (i.e. bar + 4x45lb plates

).

- Pullovers
25lb(plate):1x20
Note: As recommended in Super Squats (max rib-cage expansion following "deep breathing squats")

- Leg Extensions (2nd time ever)
200lb:1x8 (heavy but not too bad)
220lb:1x8 (heavy! reps7&8, 80%)
220lb:1x7 (still heavy! rep7, 70%)

- Straight-Leg Deadlifts (3rd time)
135lb:1x8
185lb:1x8
205lb:1x8
225lb:1x8
245lb:1x6 PR
Note: Kept a good arch throughout, but mde my back ache.

- Calf Press
405lb(machine max):1x15 (hurting my back - too heavy?)
300lb:1x15 (better - lactic burn)
300lb:1x7 (My back's aching being pressed into the seat).

- Bar Hangs
1x50sec (quit too early - could've held on - slacker!)
1x45sec (Fuck it. I just want outahere. I'm done!).

NOTES Re: SQUATS
Really tough going today. By rep 10 my head was saying "Oh well, never mind, you tried... Now put the bar down!". By rep 13 my legs were visibly shaking and I was sucking air big-time. By rep 15 I had rep 20 in my sights but was sweating profusely. Reps 16-20 took at least 5-6 big gasps of air before I felt ready and I had to be really careful not to lean forward while lifting. This was literally an exercise of mind over matter today. When I eventually completed rep 20 and sat down for a minute, I expected some relief but instead my ass was killing me just sitting there.

Ass ache continued long into the night too! Even next day, although not quite so badly.

Posted by: goob

20 rep squats???!!! Good work, I'd be lucky to hit 220 for 1 rep.

Posted by: StanUk

Looking good G, some very good progress, keep it up!

Posted by: katt

Nice job on the squats!!!

Have a Happy New Year!!

Posted by: SamEaston

Happy New Year from Scotland, BigG!

All the best for 2008 and may the God of Squats make you cry with pain again this year

Posted by: vortrit

Looks like you've got some really great training ideas going! Solid workouts!

I hope you had a great holiday and happy new year!

Posted by: Big G

Quote:

Originally Posted by goob

20 rep squats???!!! Good work, I'd be lucky to hit 220 for 1 rep.

Really!? I'm going to have to get back in your journal and start harassing you about strength training then! If you only ever lift 200lb, you'll only ever lift 200lb!

20rep squats'll getcha! Pick a weight you can only do 10 of, then do 20 with it... Seriously!

Quote:

Originally Posted by StanUk

Looking good G, some very good progress, keep it up!

I plan on it! Thanks Stan! Much appreciated.

Quote:

Originally Posted by katt

Nice job on the squats!!! Have a Happy New Year!!

Thanks Katt! You too!

Quote:

Originally Posted by SamEaston

Happy New Year from Scotland, BigG! All the best for 2008 and may the God of Squats make you cry with pain again this year

I fear He may!

Happy New Year to you too.

Quote:

Originally Posted by vortrit

Looks like you've got some really great training ideas going! Solid workouts!

I hope you had a great holiday and happy new year!

Thanks V. All the best to you too.

Posted by: Big G

I'm so goofy sometimes. No-one had posted anything in my journal for a while so I figured I must've stuck my foot in my mouth and said something bad at some point. I turn my back for a minute and everyone and their brother has posted good wishes. Now I feel stupid. What am I like!? And this year I was going to be more confident in myself! Doh!

Anyway... let's get this journal updated with all the holiday frivolities. With luck I'll have time tonight to brouse everyone else's journals too.

Posted by: Big G

SATURDAY

SLEPT: 1:00am-10:00am

WEIGHT: 191.6lb after breakfast. must've lost some weight.

FOOD LOG: Not maintained.

WORKOUT:None. Day 1 of 4 - New Year vacation.

PLANS (SAT-TUES):
Rototill & level back yard.
Use excess dirt to fill last 3 empty raised veggie boxes
Wheelbarrow 2ton gravel from front to back yard & spread
Nail deck joist in place
Buy, cut & install 320sqr-ft deck surface!
Build complex triangle/square stairway
Buy & install deck handrails.

All with a sore ass, from yesterdays squats!

NOTES Re: CLOTHES
I am outgrowing my clothes!! Seriously! I have at least a dozen pairs of jeans that were once baggy but are now skin tight on the upper leg. Most of my "large" Tshirts look plain stupid; way too small. I'm in desperate need of more clothes.

GOOD FORTUNE: I forgot to take a gym Tshirt to work on Thursday so went to Macy's to get one (I had an old gift card to use up anyway). Fortunately I arrived to discover a massive year-end clothes clearance; Additional 30% off already 50% off prices (i.e. 65% off original) for select items (10-12 racks worth). I sifted through everything. There were hardly any 32-32 pants; mostly 30 inside leg. I found several jeans (all too tight - dammit!), lots of $2-6 XL Tshirts; designer stuff (kewl!), 3 absolutely knockout designer jackets (total $135, were $400+!) and, finally, a pair of dress pant that were baggy enough for me ($25; were $70). Sweet!

I love the jackets; one brown suede, one heavy gray military-lookin', one gray-cordroy/brown-fuzzy-fleece-lined (quirky!) & all three are short, on the belt line, perfect for me (tall). I don't think I've ever had three jackets to choose from before, ever! Mrs G is saying same thing too due to her 3, new, on-sale coats

.

Let's just hope I don't become XXL any time soon! Well... maybe.

Posted by: Big G

SUNDAY

FOOD LOG: Not maintained. Drank too much. Didn't eat enough or as often as I should've. Nowhere near enough water. Oh well... Happy holidays!

WORKOUT:None. Day 2 of 4 - New Year vacation.

NOTES: After spending 14hours yesterday rototilling & digging back yard (piling approx 7ton dirt in front driveway & filling three 8cubic-ft raised veggie boxes) today I covered the back yard (now level) in fine-crushed gravel. It's basically like one large cat litter box now i.e. No more mud getting tracked into the house!

Posted by: Big G

MONDAY

FOOD LOG: Not maintained.

WORKOUT:None. Day 3 of 4 - New Year vacation.

NOTES: Up at noon. Went to four different stores before I found eggs for breakfast. Drove to lumber yard to buy deck surface only to find that they closed! Sucky morning!

Called every lumber yard in the city. Eventually found $8.45/pc on 16' boards at Emerson. H.Depot agreed to price match. Took remainder of day to unload, do quick grocery shop, go back to H.Depot to find that they had closed and I would have to wait until tomorrow to pickup 16' 2x6's for stairway frame.

WORKED until 11:30pm nailing joists in place. Figured no-one would complain about me working late because other people were setting off fireworks and shooting guns in neighboring streets!

Posted by: Big G

Happy New Year!

TUESDAY

WEIGHT: 188.3lb - Definitely lost weight (Dehydrated? Not eating enough? 191lb+ last week.)

FOOD LOG: Not maintained.

WORKOUT:None. Day 4 of 4 - New Year vacation.

NOTES: Picked up twenty 16' 2x6's from H.Depot PLUS bought lrg commercial brick/tile cutter for $299 (marked down from $727 due to motor being serviced - new points 0- one helluva deal! - I've needed a saw like this for years - have tiles and bricks all over the place requiring cutting) AND $149 cast iron outside fireplace (for use on new deck).

AFTERNOON/EARLY EVENING I nailed remaining deck joists into place. Would've carried on with Hallogen lights on but it was bitterly cold today. Snowed 4-6" and howled freezing gales all day. It was awful! Can't wait to get out of Ohio.

Posted by: goob

Happy (belated) holidays G!

Posted by: Big G

Quote:

Originally Posted by goob

Happy (belated) holidays G!

Thanks! You too! I've been too busy to go journal hopping recently, but I will here soon! I hope you're well.

All the best,
G.

Posted by: Big G

WEDNESDAY - Back to work today.

SLEPT: 11:15am-6:45am (Woke tired; need more sleep tonight)

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am:3toast+PB,apple,whey(limited food at work)
Meal 3 - 1:45pm:2toast+PB,2toast+tuna/mayo,banana.
Meal 4 - 6:00pm:4pc bread,2 McD's chicken breast,apple.
Meal 5 - 8:15pm:turkey meatloaf w/yams,brussel sprts,brocli
Meal 6 - 10:15pm:casein shake w/whey,berries,nuts,seeds.

kCal: 4,040 (327g protein)

BREAD relied on too heavily during the day today. Need to prepare some cracked wheat, rice or something to bring to work instead of bread.

WORKOUT: None. Forgot my gym bag today. I packed it full of nice clean Tshirts, placed it beside my nice, fresh, gallon of water, then left home without them! Dammit.

NOTES: I don't mind not working out today really. I feel kind-of bummed anyway just having to go back to work after the holidays. A rest will be well appreciated.

Posted by: Big G

THURSDAY

SLEPT: 11:00pm-7:00am (still woke tired

)

Meal 1 - 7:20am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:20am:2toast+PB,apple,1½whey(limited food @work)
Meal 3 - 1:55pm: PWO pretzels,whey+sups(incl 2nd multivit)
Meal 4 - 3:40pm:2toast+PB,2toast+tuna/mayo,pistachios.
Meal 5 - 6:00pm 2xMcDs chicken breast
Meal 6 - 8:30pm:6oz beef,broccoli,brussel sprouts,tomatoes.
Meal 7 - 10:45pm: Casein shake w/whey/berries/nuts/seeds

kCal: 4,028 (390g protein. Avg 45g/meal + incomplete)

WRIST PAIN: continuing in right hand (from before Xmas). I'm pretty sure it was caused by BB skulcrushrs w/straight bar because at the bottom of that movement it twists my wrist and it's that same twisting movement that causes the pain now. Fortunately no twisting is involved in Horizontal Day. So here goes...

WORKOUT: UPPER HORIZONTAL.

1) DB Press
50lb:1x5 (warmup)
70lb:1x4
90lb:1x5 (failed on 3 last week. stopped on 5 to try 100lb)
100lb:0 (miss)
100lb:0 (miss again, even after 3min RI. maybe next week!)
95lb:1x1 PR (Kewl! 1st time w/95lb DBs)
95lb:0 (miss)
90lb:1x6 PR (rep record for 90lb

)
then
70lb burnouts:1x13, 1x8, 1x6.

2) One arm DB rows
70lb: R - 1x5 (R only. too easy)
100lb: R - 1x7(heavy, but all to abs)
100lb: L - 1x7(R6&7 not to abs)
110lb: R - 1x3½ PR (failed R4 - right grip struggling)
110lb: L - 1x3½ PR (failed R4)
then
80lb: R - 1x13 (all to abs)
80lb: L - 1x12 (R12 not top abs)

3) s/set w/#4 Incline BB Press (Elbows to 90º only)
135lb:3x10 (failed last rep, last set)
Note: Did 1x5(just) w/155lb last week. Tried 10rep sets this week.

4) s/set w/#3 Bent-Over BB Row
155lb:1x7 (R6&7 not to abs)
155lb:1x8 (3min RI while spotting someone. R8 not to abs)
155lb:1x6 (#6 not to abs)
Note: Did 3x5 w/175lb last week, but 155lb felt heavy enough this week. Went for reps, but didn't do too well. 80lb DB rows may have wiped me out a little bit.

5) S/set w/#6: Cable Xover (upwards)
None. Out of time.

6) S/set w/#5: Reverse Cable Xovers (hands X'd rows)
None. Out of time.

NOTE Re DB PRESS: Goofy work colleague saw me trying to push 100lb DBs up, grabbed the DBs unexpectedly (while I was underneath!) and tried to spot me (without warning!). Instead, he pulled my left arm in one direction and my right arm in another. I damned near dropped a 100lb DB on my head! Fortunately it missed my face but crushed my pen as it hit the floor. Now my favorite pen is all smashed flat and stupid looking. Still... better than it being my nose I guess. Dumbfuck could've fucked me up good'n'proper. Who acts like that? Dumbass! He should've at least asked me if I needed his help first. Jeez! That's just dangerous!

That's why I tried the 100lb DBs again anyway, after a 3min break. I didn't really get a chance to give it my all on my first attempt. I'll try again next week.

Posted by: katt

Gawd, what a dumbass!! I would have been really angry..

btw - gj on the workout - nice benching!

Posted by: vortrit

Sorry to hear about your pen. That's a very nice workout nevertheless! I wish I had my diet together as much as you, but right now I'm waiting to start classes in two weeks so I kind of have to plan my diets and workout around that. Until then it's hit and miss and phasing out the holiday diet.

Posted by: Big G

Quote:

Originally Posted by katt

Gawd, what a dumbass!! I would have been really angry. btw - gj on the workout - nice benching!

Thx! Near the end of the last 6wk program my 1RM for BB bench was 210lb. The plan for this program was to up my DB press to 100lb and see what impact it had on my BB bench. I'm getting close to that 100lb rep (got 95lb) and still have two weeks to go. Fingers crossed, I'll get there.

Quote:

Originally Posted by vortrit

Sorry to hear about your pen. That's a very nice workout nevertheless! I wish I had my diet together as much as you, but right now I'm waiting to start classes in two weeks so I kind of have to plan my diets and workout around that. Until then it's hit and miss and phasing out the holiday diet.

Come hell or high water, make sure you eat some protein at least every few hours. Otherwise (from what I understand) your body will turn catabolic and raid existing healthy muscle for the amino-acids/protein necessary to repair the muscles damaged your recent workouts. You'll never get bigger if you're robbing Peter to pay Paul. You need fresh, new protein ingested constantly, always. Do that and you'll get bigger even amidst the craziest schedule. Just drink loads of water too (1gal+, evenly throughout the day) to help your kidneys process all that protein.

Good luck with thise classes. I'm rootin' for ya.

Posted by: Big G

FRIDAY

SLEPT: 11:00pm-7:30am (late. didn't want to get up

)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:45am:3toast,whey (crappy meal. whatever)
Meal 3 - 2:20pm: PWO pretzels,nuts,whey.
Meal 4 - 6:15pm:tuna & toast w/almonds & pear.
Meal 5 - 9:15pm:beef meatloaf(oats,veg,meat)b.sprout,brocli
Meal 6 - 11:00pm:casein shake w/whey,nuts,seeds,berries.

kCal: 3,887 (340g protein. Avg 40½g/meal + incomplete)

WORKOUT: LEGS2 (4of6)
NOTE: Fucking lame today. Couldn't get motivated. The thought of 20rep squats w/225lb had me thinking of not even going to the gym at all (Plus my knees kind-of ache today too, which didn't help). When I finally got to the gym I didn't really want to do anything. I started squatting then quit on 10. A few leg presses later and I left, bummed. "One of those days" I guess. Oh well.

Warmup:
4mins on elliptical: 1min fwd, 1min bckwrd X2

Core:
Nothing. Coulda, woulda, shoulda... but just got on with squats instead. Fuck it.

1)Squats
135lb:1x5(warmup)
185lb:1x3(warmup)
225lb:1x10
245lb:1x5
265lb:1x1 (stopped due to wierd burning sensationpain in hip)
Personal Goal: Add 5lb to squats EVERY week and do 20 reps EVERY time per "SuperSquats" (book). This week I failed miserably with 225lb, opting to listen to the little voice in my head that said "That's enough... put the bar down"

1b)Pullovers
None. I just didn't feel like doing shit today.

- Leg Extensions (3nd time ever)
150lb:1x8 (easy warmup)
220lb:1x8
220lb:2x8 (heavy! burn!)

- Straight-Leg Deadlifts (3rd time)
None. I left after leg extensions.

- Calf Press
None.

- Bar Hangs
None.

NOTE: What a fucking waste of time. I would've been better off not going at all.

Oh well... maybe next week'll be better. I don't often get like this. I just feel so... I dunno... so "blah" today

New year blues?
Money worries?
Both the above?

Something.

Blah!

Posted by: StanUk

Dont worry about it G, everyone has days like those, usually just motivates you to work harder next time. For me I find my motivation all depends on how my workout starts out, if i have a good start then i can keep going, whereas if I fail on something easy at the start or just cant be bothered to lift it, then ill just give up straight away!

Posted by: goob

As stan said G, everyone has off days. some are under par, and then some are just utterly pointless. Don't sweat it, it's like a wave, your on the low end, but it will rise up again and you'll be kicking ass again.

Stan, you should start a journal dude.

Posted by: Big G

Stan / Goob - Thx for encouragement.

I was kind-of glad, over the weekend, that my legs weren't fucked (like last week) because I spent much of the weekend walking around on the 2x10 beams and joists of my partly completely deck while trying to install the surface. If my legs had been all fried it'd've certainly made that job a lot more difficult (if not impossible).

I'll be back!

Thx again!

G.
PS. Still need to find time to check out your journal, Goob (maybe tonight, while wife's at work). And what's this about you not even having a journal, Stan!!? Get on it... Slacker!

Posted by: Big G

SATURDAY

SLEPT: 11:15pm-7:15am (woke rested & ready to go).

Meal 1 - 8:00am:10white,2eggs,3toast+PB(didn't fancy fruit)
Meal 2 - 11:15am:2nd breakfast+orange.
Meal 3 - .... food log .....
Meal 4 - .... not maintained...
Meal 5 - .... after meal 2.....
Meal 6 - ate well, but too busy to update log.

kCal: , (g protein. Avg g/meal + incomplete)

WATER: gal.

SORE: Chest (especially upper). Legs feel nothing from yeterday's mini workout. No surprise there I guess.

WORKOUT: None.

NOTES: Up early, but couldn't get motivated. Made industrial pooper-scooper from old saucepan first thing in the morning. No small task cutting and drilling into stainless steel! Back yard is now covered is fine gravel (looks like XL dog-litter box!) so needed heavy-duty scooper to keep it clean. Removed ½ of saucepan walls and drilled holes in base. It works perfectly!

Spent the rest of the day in front of TV or PC looking outside at the snow and icy wind. I finally got myself out there about 5pm, set-up the hallogen lights and installed cross-sections/addtional-supports between all joists. Finished about 10pm. Tomorrow I'm installing the surface. Woohoo!

Posted by: Big G

SUNDAY

SLEPT: 12:30am-10:00am

FOOD LOG: Not maintained. Ate badly too. 3 meals and probably a dozen beers throughout the day! Bad!

kCal: ? At least 1,000 from beers though! Oops!

WATER: ?gal. Not enough!

SORE: Nothing. All good.

WORKOUT: None.

DECK BUILDING all day. Decided to install additional framing lumber around edges of deck (where it meets the fence and butts up to the house - too ½ the day!).
Then...
Removed 2x 8' sections of fence,
Installed appriox' 100sqr ft of decking boards,
Placed new cast iron outside fireplace on deck,
Re-installed previously removed fence sections,
And...
Huddled round fire w/wife, sipping Crown Royal and revelling in how cool it is to have a huge deck in our back yard! It's looking awesome already. It's going to be a work of art when it's finished.

Will complete decking installation next week, then move onto handrails. Should be completely done with outdoor projects in 2-3 weeks (tops!) then (finally) focus my attention inside (#1 project = build/install kitchen cupboards.

MUM visiting in May. Would like to have all ½ completed projects fully completed by then!

Posted by: katt

Sounds like a great Sunday !

Posted by: Big G

Quote:

Originally Posted by katt

Sounds like a great Sunday !

Yeah. Bit too much beer drinking really, but oh well. At least it wasn't snowing, raining freezing rain and howling icy winds!

This is definitely the wrong time of year to be building decks in Ohio!

Posted by: Big G

MONDAY

SLEPT: 12:00am-7:00am

Meal 1 - 7:20am:10white,2eggs,2toast+PB,banana,mandarin
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 2:10pm: PWO pp,2over-ripe bananas(blagh!),pretzels
Meal 4 - 4:10pm:1½toast+PB,2toast w/tuna&ff mayo,apple.
Meal 5 - 7:00pm:4oz chicken(dark/leftovers)stir-fry veg.
Meal 6 - 11:15pm:casein shake w/whey,nuts,berries,yogurt.

kCal: 3,729 (310g protein. Avg 36g/meal + incomplete)

NOTE: No food in house when I got home. Ate canned chinese veg w/dark chicken meat then went to grocery store. Spent remaining 4hours boiling veg, roasting beef...etc. Calories were OK up to the point I got off work, then it fell short a little. Oh well.

WATER: 0.95gal. Not enough in the evening though.

SORE: Nothing. All good.

WRIST PAIN: Still there, but only if I'm lifting/moving/holding something. Definitely a wrist twist injury from using straight bar for BB skullcrushers. I'm not doing that again. My wrist didn't like that at all! I wonder how long it'll be to heal. It's been sore since well before Xmas.

WORKOUT: LEGS-1 (?of6)
NOTE: Should be Upper Horizontal today but work colleague wants to do that one with me tomorrow. Doing Legs1 instead (used to be on Tusdays) becauseI haven't done it since 12/18 due to Xmas/NewYear holidays messing with schedule.

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

B) Core Warmup/Workout
- decline situps +throw/catch 6lb ball: 1x25 (easy)
- decline situps +6lb ball behind head: 1x25

1) Sumo Deadlifts (120sec RIs for sets > 250lb).
135lb:1x10
185lb:1x10
225lb:1x10
275lb:1x7 (no straps - R grip failing on 7. not bad!)
295lb:1x6 (w/straps - still needed regrip for #6. wtf!?)
320lb:1x3
Note: Damn! I thought my old PR was 315lb so I was delighted with 320lb 1x3. Updating this journal I realized that my old PR was 335lb. Doh! No wonder 320lb came up so easily!
1b) Bar Hangs: 1x60sec, 1x40sec.

2) Front Squats (arms crossed. heels on 10lb plates. only 3rd time doing these. - feeling more comfortable today)
135lb:1x10
155lb:1x10 (surprisingly hard)
175lb:1x5 (quit a little early - time is ticking)

3) Calf Press (standing - on hack squat machine)
450lb:1x25
540lb:2x15
630lb:1x15
Note: Got a pain in my foot last time I tried 630lb. Not today though. All is good.

WORKOUT NOTE: Nice enough. Enjoyable. Wish I'd remembered what my old Sumo PR was. I felt strong today. Could've done 340lb, I'm sure. Had to stop due to lunchtime time constraints.

Posted by: SamEaston

Hey BigG!

How's things? Workouts looking inspired, as always! Glad you like the Front Squats, they feel more natural than back squats for alot of people i guess.

What's with the wrist? Maybe needs icing if there's some residual inflammation there causing you pain?

Posted by: katt

Nice job G! I know, those deads & squats take so long sometimes !!

Posted by: Big G

Quote:

Originally Posted by SamEaston

Hey BigG! How's things? Workouts looking inspired, as always!

Glad you like the Front Squats, they feel more natural than back squats for alot of people i guess.

What's with the wrist? Maybe needs icing if there's some residual inflammation there causing you pain?

- Thx!
- I wouldn't call 'em more natural but they're interesting. I can't do anywhere near the weight of a back squat, but I've only ever done 'em a few times now. Watch this space!

- Twisted wrist doing straight BB skullcrushers. Should've used EZ bar. It's more like an awareness that it's injured than a pain really. It'll be fine. I'm not worried.

Quote:

Originally Posted by katt

Nice job G! I know, those deads & squats take so long sometimes !!

You got that right! More cardio than a cardio workout sometimes!

Posted by: Big G

TUESDAY

SLEPT: 12:25am-7:20am (up late, cooked veg, tidied kitchen)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 2:15pm PWO pretzels,2bananas,whey(x2)
Meal 4 - 4:35pm:3toast+PB,pp,apple(whey=only protein@wrk

)
Meal 5 - 7:30pm: chicken,broccoli,grn beans,collards,toms
Meal 6 - 11:00pm: casein shake w/whey,seeds,berries,yogurt

kCal: 4,240 (356g protein. Avg 41½g/meal + incomplete)

WATER: 1.3gal consistently throughout day. Perfect.

WHEY used too much today. Omitted to cook some chicken last night while cooking groceries. Got up too late this morning to cook some before work AND forgot to take some tuna with me. Doh!

SORE: Calves (just a little bit). That's all. Legs fine.

WORKOUT: UPPER HORIZONTAL w/partner. Timing: I go, you go.

1) DB Press
50lb:1x5 (warmup)
70lb:1x4
85lb:1x3
100lb:0 (miss - dammit!)
95lb:1x2 PR (Cool! rep record w/95lb DBs)
100lb:1x1 PR (Yay! Left arm did it 2x, right failed rep2)
then
75lb burnouts:1x12, 1x8, 1x7 (last rep or two spotted. fun)

2) One arm DB rows
75lb: R - 1x5
75lb: L - 1x5
95lb: R - 1x5
95lb: L - 1x5
110lb: R - 1x3½(R4 not to abs - same as last week

)
110lb: L - 1x3½(R4 not to abs - same as last week

)
then
85lb: R - 1x11 (last rep not to abs)
85lb: L - 1x10 (last rep not to abs)

3) s/set w/#4 Incline BB Press (Elbows to 90º only)
135lb:1x10, 1x9, 1x7 (i.e. failed R10/S2 and R8/S3)
Note: Failed R10/S3 only last week. Tired after 100lb DBs?

4) s/set w/#3 Bent-Over BB Row (minimal RI)
155lb:3x8 (R7&8 not to abs, all sets).

NOTES: Sweaty workout! S/sets at the end were hard work. Puff, pant, puff, pant! Still... delighted w/100lb DB press (almost twice). 1st ever 100lb DB press.

ALSO: I wonder what impact all this DB work will have on my BB bench (when I go back to doing flat ones again). Old BB 1RM was 210lb if I remember correctly. If I can do 100lb DB presses surely I can beat 210lb with a BB nowadays. Time will tell... And soon!

Next 6wk prog starts in 2weeks I think.One more bulk before ripping down lean for spring.

Posted by: Big G

WEDNESDAY

SLEPT: 12:00am-7:10am (In bed by 10:30pm but was up late reading Optimizing Strength Training: Designing Non-Linear Periodized Workouts - Tough read (mind wanders), but interesting nonetheless).

WEIGHT: 191.4lb (record high, no?)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp & muesli(oats,dried fruit,seeds,milk)
Meal 3 - 1:45pm:chicken,cracked wheat&flaxseed,toms,apple
Snack - 3:50pm:banana (hungry! already.)
Meal 4 - 5:10pm:1toast+PB,2toast+chicken&lite-mayo,pear.
Meal 5 - 8:00pm:beef,collards,broccoli,grn beans,stewd toms
Meal 6 - 12:45am:casein shake w/whey,berries,nuts,seeds (after sleeping 10pm-12:30am)

kCal: 4,546 (375g protein. Avg 45g/meal + incomplete)

WATER:0.9gal.

SORE: Calves (tight - much worse than yesterday - got even tighter after cardio - & worse again after nap 10p-12a. they even hurt to wash in the shower!).

WORKOUT: CARDIO - H.I.I.C.T (High Intensity Interval Circuit Training) RI=30sec between exercises.

Warmup:6mins on treadmill 4,6,7,8,9 & 4 mph (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. Ah, bliss!

NOTES: Couldn't row flat out for full minute. 40seconds in my lungs started that old familiar burn and I eased up (just a little) to get through last 20 seconds. Otherwise I kicked butt! Even running (and I mean "running!") up stairs seemed easier today.

Not too shabby.

THIS EVENING: I got off work, drove home & found wife on new deck huddled round roaring fire (in out new outdoor fireplace). I joined her. 30minutes later a small glass of Crown Royal joined me!

Just a little, as a treat. Mmm!

L-T PLANS:
Finish this 6wk program. Do one more 6wk bulk. Spend 2wks dropping calories from 4,500 to 2,000 daily (while increasing running). Then 6-8wk strict cut i.e. lose 10-15lb (to drop from 14% to 8% bodyfat and be ripped for Spring/Summer). Game on!

Posted by: SamEaston

Id say you'll beat the old 210lb BB Bench no probs after all your DB work. Sounds like you're all ready to go with your plans for leaning out for the summer.

You know what's coming dont you?? I demand . . . .

PICS!!!!

Posted by: Big G

Quote:

Originally Posted by SamEaston

Id say you'll beat the old 210lb BB Bench no probs after all your DB work. Sounds like you're all ready to go with your plans for leaning out for the summer.

You know what's coming dont you?? I demand . . . . PICS!!!!

I know, I know... My Dad's been nagging me about the same thing. He hasn't even seen the England tattoo I got while camping. I'll get some. I want some anyway of the difference pre- and post- workout. I get huge pumped.

I'm going to do a little vid of me squatting too. Actually I'll try to remember to take the camera tomorrow to do to the vid in the gym. I'm doing squats anyway. I'm going to post it on here for some form tips.

Posted by: Big G

THURSDAY

SLEPT: 10pm-12:15am then 12:45-7:10am. Slept well last night. Woke rested. Took Melatonin,ZMA & Valerian root(sp?) before going to bed 2nd time. Decided to because didn;t sleep well previous night. Seemed to work.

Meal 1 - 7:30am:10whites,1½eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am: pp&muesli(oats,dried fruit,seeds,ff milk)
Meal 3 - 1:45pm: PWO pretzels,2banana,pp
Meal 4 - 3-4pm!!:chicken,cracked wheat + flaxseed,toms,pear
Meal 5 - 7:45pm:roast beef,collards,squash,brocli,grn beans
Meal 6 - 11:20:casein shake w/whey,nuts,seeds,

NOTE Re: MEAL 1 - Dropped ½ cooked yolk. Dog ate it.
NOTE Re: MEAL 3 - Crazy busy at work! Ate a bite here and a bite there. Took an hour to eat entire meal!

kCal: , (g protein. Avg g/meal + incomplete)

WATER: sucked today. forgot to take gal to work. so busy all day wasn't stopping to refill little glass. 0.6gal(ish)

SORE: Calves are completely fucked today! They've gotten progessively worse over past three days. I'm limping around today. 3days for full DOMS onset!? Wierd. Everything else 100%. Chest/shoulders fine.

WRIST PAIN - Still there. Not so sharp. Only apparent when twisting hand. Not bad.

WORKOUT: UPPER VERTICAL

1. Chins/CG Pullups (on straight bar. timing 1-0-5-0 i.e. VERY slow lower.) 10reps=60sec. 1min RI.
- suppinated(BW):1x9½
- neutral(BW):1x6 +4 -ves.
- pronated(BW):1x4 (copped out)
- suppinated(BW):1x5 +5 -ves.
- neutral(BW):1x5 +5 -ves.
- pronated(BW):1x6 +4 -ves.
- suppinated(BW-50lb):1x5 +2 -ves
- neutral(BW-50lb):1x5 +5 -ves.
- pronated(BW-50lb):1x4 +3 -ves.
Note: Last week did 1RM testing w/v.heavy. This week:reps! Jumped off bench back up into fully contracted position when too weak to pull back up (i.e. negatives, or "-ves" as I call them). Continued with 4-5sec lower. Repeat. Result was unbelievable pump and crazy forearm burn.

2.Seated Military BB Press
135lb:1x10, 1x7, 1x6 (back off chair, set 3)
95lb:1x10
Note: Last week 1RM testing. This week 8-10rep range.

3.Smith Machine Shrugs
225lb:1x5
275lb:1x5
325lb:1x5 (w/straps)
then on levered deadlift machine (change of angle)
450lb:1x10 (felt like 365lb on smith machine)
470lb:1x8
Note: Traps sore this evening

4. Bar Hangs
None. Out of time. Too many reps. Forearms fucked anyway. Did a few triceps cable pulls and one set of EZ Bar curls and I was gone.

5a. S/Set w/5b. Overhead tricep cable extension
100lb:1x10
120lb:1x9½

5b. S/Set w/5a. Tricep Rope Pulldown
120lb:1x9½ (felt heavy!)
120lb:1x6½

6. EZ Bar Curl
85lb:1x8 (would've failed #9)
Note:Have been doing Incline bench DB curls (w/-ves) but no time today. few curls on way out.

NOTES: Sweaty workout! The 9sets of chinups/pullups lowering ridiculously slowly and jumping back into position for negatives kicked my butt! That shit was crazy. I was surprised my forearms started burning, but burn they did! 85lb curls were the cherry on top.

Posted by: StanUk

Looking very strong G!

As for my journal I was planning on starting one very soon however my left shoulder has been giving me some grief (think its more muscular pain that joint pain which is good i think!) so im taking things easy, hope to start one soon once im back to normal though

Posted by: Big G

Quote:

Originally Posted by StanUk

Looking very strong G!

As for my journal I was planning on starting one very soon however my left shoulder has been giving me some grief (think its more muscular pain that joint pain which is good i think!) so im taking things easy, hope to start one soon once im back to normal though

Start one anyway. Comment on how your shoulder feels day by day along with anything else on your mind. Documenting your recovery would be valuable to others. Sometimes the most frustrating part of being injured is the length of time it takes to recover. If others could read your journal and see you recover over 6-8 weeks (or whatever) they'd might at least relax with their own injury in the knowledge that it comes back eventually. It doesn't hurt to write a couple of lines a day. Maybe you'd feel like writing more once you got into it. Who knows what benefits would unfold; meet new people, tips on recovery...

Do it. I'll pop in every now and then, for sure. Like I said, it doesn't hurt to write a couple of lines. If it's never of any benefit to you or anyone else (which I doubt) you haven't lost anything.

Posted by: Big G

FRIDAY

SLEPT: 12:45am-6:45am (Up late [a]signing invoices for work - year end, had to take work home, [b] updating journal & [c] reading Optimizing Strength Training). Slept well (Took melatonin, ZMA & valerian root) but woke tired.

Meal 1 - 7:30am:10whites,1½eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:45am:3toast+PB,banana,whey (ran out of oats).
Meal 3 - 2:30pm:chicken,cracked wheat+flaxseed,stewed toms
Snack - 5:00pm:banana
Snack - 6:00pm:banana
Meal 4 - 8:15pm:chicken,grn beans,squash,collard,brocli,tom
Meal 5 - 10:15pm:chicken,grnbeans,squash,collard,brocli,tom
Meal 6 - Zzz!

kCal: 4,063 (304g protein. Avg 40¾g/meal + incomplete)

WATER: 0.8gal. coulda, woulda, shoulda been more. oh well.

SORE: Calves, still (although a litte better than yesterday), triceps (surprisingly), biceps (barely. I figured they'd be fried after all those negative. wierd), lats - a little bit (new! they never get sore. kewl) and abs (from what?).

DENTIST APPT: 12:30pm-2:00pm. Damn! Planned for squats at lunch. Forgot this appt. Messed up food timing. See note.

FOOD TIMING:Ate 2:30pm (after dentist), planned to workout after work but got hungry again at 5pm. Decided to workout at home (wife agreed to video squats), rather than gym to give more than 30minutes to digest banana but got hungry again before I got home. 2nd banana at 6pm. Once home, had to wait for camera batteries to charge (aargh! anxious to get squats done), then finally did squats 7:15pm(ish). Already hungry so didn't bother with SLDs & leg ext's.

KNEES: Aching a little bit this afternoon. Fear of upcoming squats? They were better afterwards. Funny.

WORKOUT: LEGS 2
Note: WO Partner was pleased to hear I had dentist appt. He said "I hate squats anyway", skipped a lunchtime workout (on his own) and went home straight after work... Pussy!

)

Warmup: 10mins dynamic hamstring stretching & practice wide-stance squats w/no weight (waiting for camera batteries to charge). See note re: stretching below.

Core:None. Abs already sore (from?).

1)Squats
135lb:1x5(video:infront)
135lb:1x5(video:from side)
225lb:1x20 PR (video:infront)
Note:Had to delete 135lb videos to make room for 3¾min 225lb squats. Digicam's card still full w/Xmas pics. woops!

Skipped the following - already hungry (see notes above)
- Pullovers
- Leg Extensions
- Straight-Leg Deadlifts
- Bar Hangs
- Calf Press

NOTES:HA!:Rocker:20reps w/225lb!Fuck yeah! Copped out on rep 10 last week(slacker!). Lungs burnt afterwards but ass didn't hurt like 220lb reps did two weeks ago. I didn't have a mirror available but I think I was going low enough.

BEER: Accompanied wife to store after squats (she wanted pop). Got tempted by idea of cold Heineken. Once home I only drank two (terrible post-workout nutrition but felt great on burnt wind pipes!). I opened a third and took one sip before getting hit by reminder I was actually hungry. Chicken 'n' green veg followed. 3rd beer was poured away. What a good boy!

PRE-WORKOUT DYNAMIC STRETCHING: I've actually been doing this for a few weeks now. I haven't logged it in these pages so far because... well... I don't know why. I just forget, I guess. I tend to just update last week's notes (with this week's weights/reps) and forget to add it. Anyway... After the elliptical (pre DLs and Squats) I do approx 20 straight-leg front kicks. 3-4 weeks ago just getting foot above belt-line felt like I was stretching. Today (at home, pre-squats) I was kicking my hand which was resting on top of fridge. Big improvement. More stretching to come in following weeks. Will document.

Posted by: Big G

Dammit!

I can't figure out how to embed the video into this page. Plus, it turned out sideways. WTF!? Grr!

http://www.youtube.com/v/gwwV8kG_LZ4

How do I rotate it 90º? This sucks!

Don't tell me I need some fancy video editing software. That'd really suck.

Argh!

Posted by: Big G

SATURDAY

SLEPT: 10:45pm-7:45am (woke ready for deck building!)

WEIGHT:193.4lb (All-time high!

Up 32½lb on March!)

Meal 1 - 8:30am:10white,2egg,3toast+PB,banana,grpfrt,½mango
Meal 2 - 12:00pm:same again (love breakfast).
Meal 3 - 1-8pm beer, beer, beer! aargh!
Meal 4 - 8:30pm:beef'n'green veggies.
Meal 5 - 11:30pm:casein shake w/whey,buts,seeds,berries
Meal 6 - Zzz!

SUPS (for reference) w/breakfast, same as ever; 5Htp, Ginkgo Biloba, Ginseng, Green Tea, Milk Thistle, Fish Oil, Flaxseed Oil, Animal Pak & Animal Flex (Universal). Throughout the day; addiitonal Fish Oil, Flaxseed Oil & Cal/Zinc/Mag. Before workouts; Animal Pump (2-3/week max). After workouts; 2nd Multi-vit/min, CEE, L-Glutamin & NOX3(+ meal of whey/bananas/pretzels). Before bed (sometimes); Melatonin, Zinc/Mag, B complex & Valerian Root (new). Most sourced Buy1-Get1 from Walgreens. Animal products from FitnessOne.com (love those guys - flawless service every time - they even reply to emails!)

kCal: 4,527 (272g protein. Avg 46¼g/meal + incomplete)

WATER: 0.1gal. Awful day for water. Chugging beer all day

SORE: Where to start!? Calves, abs, lats, traps, tricep, bicep & shoulders! Legs & ass fine after yesterday's sqauts (thank goodness! - I need 'em for unloading pea-gravel today

).

WORKOUT:None. Weekend Warrior projects instead.

NOTES: 8am-12pm farted around on PC, updating journal & food log, emailing Mum, uploading yesterday's squat vid to uTube (1st time doing that) and just generally taking it easy. 12-8p onwards unloading ton of pea-gravel and spreading it under deck (while chuggung beers!). Not using lattice on front so am decorating underneath with stones to give nice, clean, uniform appearance.

BEERS: Ungodly amount! Had a Heineken (leftover from last night) about 1pm (shortly after I got started working) and soon enough I was at the store buying a 12pack of Miller Lite! By 8pm all but one of them was gone and I was huddled round fire (on deck) w/wife & glass of Crown Royal! Way too much drinking today!

Tomorrow is another day.

Posted by: Big G

SUNDAY

SLEPT: 12pm-10am

Meal 1 -10:45am:10white,2egg,3toast+PB,banana,grpfrt,½mang o
Meal 2 - 2:45pm:3toast,chicken,ff mayo,pear,nuts
Meal 3 - 6:00pm:chicken w/chinese veg stir-fry
Meal 4 - 9:30pm:beef,green veggies
Meal 5 - 12:15am:casein shake w/whey,nuts,seeds,berries
Meal 6 - Zzz!

Note:Ate well, nice'n'clean, but low carb. Not really intensional but it turned out that way. Ah well. Whatever. I didn't do anything physical today (not like me) so I probably didn't burn so many calories anyway.

kCal: 3,232 (324g protein. Avg 48½g/meal + incomplete)

WATER: 0.25gal. Not good. Should've drank loads more after yesterday's beers. I just wasn't thirsty today.

SORE: see yesterday!

WORKOUT: None.

NOTES: All day, in the house, on my La-Z-Boy, checking a year's worth of accounting entries, one line at a time, for 250+ pages! Urgh! I wanted to be outside putting my deck together and instead I sat inside reviewing a stack of paper bigger than the Yelow Pages line by line by line by...

Posted by: katt

I think you need a carb day.....

what the hell,,, I post and your last post goes away?????? Did I miss something here?????

Posted by: katt

I'm such a tard I was looking at your post from the 4th....

Posted by: Big G

Quote:

Originally Posted by katt

I think you need a carb day.....

what the hell,,, I post and your last post goes away?????? Did I miss something here?????

Quote:

Originally Posted by katt

I'm such a tard I was looking at your post from the 4th....

LOL. Yer funny.

Hey! Katt... You got any idea how to rotate home videos 90Âº and then resave? My wife video'd my recent 1x20 set of 225lb squats * I put it on YouTube (link above) but it turned out sideways and I couldn't fix it. I still don't know how.

Posted by: Big G

MONDAY

SLEPT: 12:30am-7:00am

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am:3toast+PB,1Â½whey (no fruit at work. doh!).
Meal 3 - 2:30pm: PWO pretzels,whey,ff milk (still no fruit)
Meal 4 - 3:45pm: (hungry!)2toast+PB,2toast+tuna/mayo,seeds.
Meal 5 - 6:45pm:chicken w/stir-fry chinese veg
Meal 6 - 10:00pm:casein shake w/whey,seeds,nuts,berries

kCal: 3,929 (359g protein. Avg 40g/meal + incomplete)

WATER: 0.7gal. should get a gallon in really.

SORE: Abs. The rest of me has pretty-much healed up (calves included - thank goodness!)

WORKOUT: UPPER HORIZONTAL (6of6).

1) DB Press
50lb:1x5 (warmup)
70lb:1x4
85lb:1x3
100lb:1x3 PR

Old PR was 1rep (last week).
then
75lb burnouts:1x13, 1x9(failed 10), 1x7.
Note: Definitely stronger than last week, even w/burnouts.

2) One arm DB rows
75lb: R - 1x5
75lb: L - 1x5
95lb: R - 1x5
95lb: L - 1x5
110lb: R - 1x5 w/strap (all to abs) PR
110lb: L - 1x5 w/strap (R5 not to abs) PR
then
85lb: R - 1x10 (all to abs)
85lb: L - 1x10 (all to abs)
85lb: R - 1x10 (all to abs)
85lb: L - 1x10 (7-10 not to abs)
Note: Only 3Â½ 110lb rows to abs on previous 2 weeks. Definitely stronger today, although this is the first time I've tried straps on DBs (i.e. may have helped a little bit).

3) Incline BB Press (Elbows to 90Âº only)
155lb:1x5
175lb:1x5
200lb:0 miss (It was close. Tired after DBs?)
195lb:0 miss (short on time; 60sec RI only)
then
115lb WG burnouts: 1x23 (too light)
125lb WG burnouts: 1x11, 1x9

4) s/set w/#3 Bent-Over BB Row
165lb:1x5
185lb:1x5 (3-5 not to abs)
then...
135lb burnouts: 1x12, 1x10, 1x9 (last 2-3reps not to abs, all sets. Also, last rep or two lowered v-e-r-y slowly).

NOTES: Nice enough. I wonder of I'll feel that one tomorrow. The day after last week's workout I felt nothing but I'd busted ass on that workout too. We'll see.

Posted by: SamEaston

Hey G!

Great video, i had the sound on, but was doing something on the other side of the room, so when it started all i could hear was huffing and puffing!!

I think my stance is probably just a little wider than yours, which helped me get down a bit deeper. Didn't you say you were doing deep squats earlier on? Maybe im imagining things!

Hows things with you anyway? Amazing job on the DB Press BTW. That's a great incentive to carry on when you improve like that week to week

Posted by: Big G

Quote:

Originally Posted by SamEaston

Hey G!

Great video, i had the sound on, but was doing something on the other side of the room, so when it started all i could hear was huffing and puffing!!

I think my stance is probably just a little wider than yours, which helped me get down a bit deeper. Didn't you say you were doing deep squats earlier on? Maybe im imagining things!

Hows things with you anyway? Amazing job on the DB Press BTW. That's a great incentive to carry on when you improve like that week to week

I'm still trying to figure out how to rotate and save videos. If you hear anything on that, pls let me know.

I need to get some speakers. Not having any is like being deaf. Sucks.

It's funny that you say your wider stance helps you get down further because the wider I go the harder it is to go down low. I've had some posts in the training forum about wider squats and I've even been trying to stretch at home, but progress is very slow, if at all. I wish I could go lower and wider comfortably. I don't know if it's a flexibility thing or not.

I was doing ATG squats before, but I had my feet almost togther back then. I've since got all nerdy about form

(i.e. started worrying about my back!) and I personally find I can keep my back much more upright with a wider stance. It's not quite where I want it yet though. More stretching I think. I dont know. I'll get there. One of these days.

Also, thx Re: DB Press. I smashed my Sumo Deadlift record by 35lb today too. I couldn't believe it. 370lb came right up. No problem. Twice. Love that shit!

Stronger than ever,
G.

Posted by: Big G

TUESDAY

SLEPT: 12:30am-7:00am (up late reading. woke tired. need more sleep!)

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,grapefruit,Â½mango
Meal 2 - 10:45am pp&muesli: oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:35pm: PWO pretzels,pp,pear.
Meal 4 - 4:15pm:2toast+PB,2toast+tuna/mayo,apple.
Meal 5 - 6-10pm Zzz! Tired! Work frazzled my head today.

Meal 6 - 10:20pm:casein shake w/whey,nuts,berries,seeds.

kCal: 3,215 (280g protein. Avg 39Â½g/meal + incomplete)

WATER: 0.6gal. used to do much better w/water. wassup?

SORE: Nothing really. Abs a little bit. Chest & shoulders OK after yesterday's PR. Calves squishy even when flexed (not healed?).

WORKOUT: LEGS1 (6of6)

A) Warmup: 3mins on elliptical (normally 4mins, I cheated)
- 1min fwd, 1min bckwrd, 1min fwd

B) Dynamic Stretching
- Hamstring: Straight-leg high-kicks X30 (R&L 15ea).

C) Core Warmup/Workout
None. Abs sore (from?)

1) Sumo Deadlifts (120sec RIs for sets > 250lb).
155lb:1x10
205lb:1x10
255lb:1x10
300lb:1x4 (no straps. not bad!)
350lb:1x3 PR (w/straps)
370lb:1x2 PR
Note:

Previous max=335lb or 345lb (I forget). Anyway... Waaay stronger. Kewl!

2) s/set w/#3 Front Squats (arms crossed. heels on 10lb plates. only 4th time doing these. Bar rolls forwards if I go to parallel. Went as far down as I could.)
135lb:1x10
175lb:1x10
205lb:1x5 PR
Note: Legs fine. Shoulders killing me. Bar rolling forwards is a pain (literally!).

3) Bar Hangs:
65sec
60sec

4) Calf Press (standing - on hack squat machine)
None. Calves still feel squishy even when flexed. presumably not fully healed.

WORKOUT NOTE: Not exactly a sweaty workout, but still... Really pleased w/370lb DL. That's a big PR right there! 385lb next. That'll be 2xBW.

Posted by: Big G

WEDNESDAY

SLEPT: 6:00pm-10:30pm, then 11:00pm-7:00am
Note: 6Â½hrs sleep past two nights. Exhausted due to pressure/time-constraints/workload at work. It's year-end!

WEIGHT:192.6lb - down a little. no big deal.

Meal 1 - 7:35am:10whites,2eggs,2toast+PB (no fruit. broke!)
Meal 2 - 11:00am pp&muesli: oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:25pm(PostCardio)4toast,Â½tbsPB,6ozChicken,ff mayo
Meal 4 - 7:00pm:chicken'n'veg w/egg sandwich
Meal 5 - 10:15pm casein shake w/whey,nuts,seeds,berries.
Meal 6 - Zzz!

kCal: 3,821 (342g protein. Avg 45g/meal + incomplete)

WATER: 0.9gal. better.

SORE: Chest (a litle. I noticed while in the shower) and my butt (presumably from deadlifts yesterday - I could tell while on the stationary bike - ouch!)

WORKOUT: CARDIO - H.I.I.C.T (High Intensity Interval Circuit Training) RI=30sec between exercises.

Warmup:6mins on treadmill 4,6,7,8,9 & 4 mph (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. Ah, bliss!

THEN...5min cold shower! It was cold winter water too! Brr!

NOTE: Did well today. Lungs not as burnt up as normal. Could've handled a minute at 10mph on the treadmill, but had my workout partner with me today (1st time he's come for cardio) and he was dying running at 9mph, so I didn't bother with 10mph. Maybe next week. All in all, pretty good though. I should be in good shape for my 6-8week cut coming up (Mar-Apr). Run run run!

Posted by: Big G

THURSDAY

SLEPT: 11:15pm-7:00am

Meal 1 - 7:25am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 10:30am pp&muesli-oats,dried fruit,nuts,seeds,milk
Meal 3 - 2:15pm PWO pretzels,banana,whey
Meal 4 - 4:45:Â½toast+PB,3toast+chicken & lite mayo.
Meal 5 - 7:45pm:turkey meatloaf(w/eggs,oats,peppers) & veg.
Meal 6 - 10:30pm casein shake w/whey,nuts,seeds,berries.

kCal: 4,273 (364g protein. Avg 43g/meal + incomplete)

WATER: 1.1gal. better.

SORE: Butt, a little, Chest, a little. Not too bad.

WORKOUT: UPPER VERTICAL (6of6)

1. Chins/CG Pullups (on straight bar. timing 1Â½-0-3Â½-0 i.e. slow lower - but not as slow as last week.) 5reps=30sec. 1min RI. Note:Â¾=almost complete rep.
- suppinated(BW+25lb):1x4Â¾
- neutral(BW+25lb):1x4Â¾
- pronated(BW+25lb):1x4Â¾
- suppinated(BW+10lb):1x4Â¾
- neutral(BW+10lb):1x4Â¾
- pronated(BW):1x4Â¾
- suppinated(BW):1x3Â½ (dead!)

2.Seated Military BB Press
155lb:1x5(just)
145lb:1x5
135lb:1x4Â½
125lb:1x5
Note: Two weeks ago; 1RM testing. Last week; 8-10rep range. This week 4-5RM range. i.e. Non-linear periodization.

3.Smith Machine Shrugs (No straps throughout)
225lb:1x10
275lb:1x10
295lb:1x10

4a. Bar Hangs
55sec
Note: Forearms already tired from weighted chins, pullups & shrugs.

4b. 95lb BB wrist rolls (1st time doing these)
Hands infront, palms facing me:1x10
Hands infront, palms away:1x10
Hands behind back, palms away:1x10
Note: Forearm burn. Next program will have more forearm stuff.

5. Overhead tricep cable extension
110lb:1x10 (easy)
120lb:1x10, 1x7

6. EZ Bar Curl
95lb:1x4Â½
85lb:1x4Â½
75lb:1x5

NOTES:Made good time today, presumably due to less than normal reps. Added wrist rolls just to try 'em out. I'm definitely including those in next 6week program (Due to roll out this weekend! I'm exited!

)

Posted by: Big G

FRIDAY

SLEPT: 11:45pm-7:00am (Forgot to set alarm, but woke up anyway. Thank heavens!)

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,grapefruit
Meal 2 - 11:15am(late)2toast+PB&1Â½whey(small,pre-squats!)
Meal 3 - 2:15pm: PWO pretzels,2banana,2whey
Meal 4 - 4:15pm:1toast+PB,3wht toast +chicken mayo(no food)
Snack - 9:00pm:banana,walnuts
Meal 5 - 9:45pm:turkey meatloaf(w/oats,peppers,egg) & veg.
Snack - 11:00pm:2oranges,peanuts,walnuts.
Meal 6 - 12:30pm:casein shake w/whey,nuts,berries,seeds

BEER:Worked until 8:30pm (usually 5:30pm) & ran out of food (lare meal 5). Ate when I got home after 2 beers.

kCal: 4,441 (351g protein. Avg 41Â½g/meal + incomplete)

WATER: 1.1gal.

SORE: Triceps a little bit (I noticed while getting changed at the gym). My butt still aches a little bit. Everything else is good.

WORKOUT:LEGS2 - (6of6)

Warmup: 4mins on elliptical: 1min fwd, 1min bckwrd X2

Dynamic stretching: Staight-leg high-kicks x30 (15ea;R&L).

Core:
Nothing. Coulda, woulda, shoulda... but just got on with squats instead. Fuck it. Next workout I'm doing some weighted core work.

1)Squats
135lb:1x5(warmup)
185lb:1x3(warmup)
230lb:1x20 PR
Note: 5lb more than last week, but not as bad. Knocked 'em out surprisingly quickly and wasn't as breathless afterwards.

1b)Pullovers
None. Short on time. Focused on legs.

2) Straight-Leg Deadlifts (no straps)
135lb:1x10
185lb:1x10
225lb:1x10
275lb:1x7 (heavy!)

3) Leg Extensions
200lb:1x10
220lb:1x10
Note:heavy, but could've done 230 or 240. Short on time this time, but next time...

4) Calf Press (standing, on hack squat machine)
540lb:1x20
630lb:1x20
Note: 630lb didn't feel as heavy as I remember. Could've done 720lb I bet, but I had to go. Out of time.

- Bar Hangs
None. Out of time.

NOTES: My butt aches now!

Posted by: Big G

SATURDAY

SLEPT: ? - 10am.

FOOD LOG: Not maintained. Ate fairly well. Not enough, but fairly regularly.

BEERS: I don't know. 8-10 maybe while outside building deck. It was FREEZING cold' 4Âº with windchill of minus stupid degrees!

kCal: who knows, who cares; I have a deck to build.

WATER: Not enough.

SORE: Nothing.

WORKOUT: None.

NOTES: Noon-6pm outside (in sub-zero temperatures) unloading 1ton of pea-gravel onto area underneath deck.

Posted by: Big G

SUNDAY

SLEPT: ?pm - ?am

FOOD LOG - Not maintained. No time. Busy all day building deck. And it was C-O-L-D!!! R-e-a-l-l-y C-O-L-D!

kCal: ? dunno.

WATER: Not enough.

BEER: 6-8 I think. Not drunk, but a little buzzed (It helped with the cold!).

NOTES: Tore 40' of fence down, installed approx 200sqr ft of decking. Planned to cut edges straight and rebuild fence, but it got dark too quickly. Once it got dark it got even colder! It was already stupidly cold. TV said minus 30Âº with windchill after dark! Crazy!

Posted by: Big G

MONDAY - Off work; MLK Day.

SLEPT: I dunno. Up at 10am ready for deck building.

FOOD LOG - Not maintained. Not enough food. Couldn;t bring myself to stop working on deck (Good job too because the light was fading just as I was rebuilding the last section of fence).

kCal: Dunno.

WATER: Not enough.

BEERS: 6pack of Heini, 7-10pm, while tidying up outside.

NOTES: Cut straight-edges on potruding decking boards and rebuilt fence (no small job!). Deck floor now 80-85% complete. Remainder of floor can be installed without removal of any fence sections. Two sections will need to be removed to build stairs, but I can worry about that later. Almost done now anyway. It looks awesome already. It's going to look crazy good completed.

Can't wait for Spring. I'm having breakfast outside every day, I swear.

Posted by: Big G

TUESDAY

SLEPT: 11:00am-7:00am (still woke tired - hard weekend)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit.
Meal 2 - 11:00am:3toast+PB,pp,banana (quick'n'easy).
Meal 3 - 1:45pm:Chipotle burrito w/extra meat. 1500cal!?
Meal 4 - 6:00pm: steak 'n' veg.
Meal 5 - 9:00pm: casein shake (only drank Â½ - feel bloated)
Meal 6 - Zzz! In bed by 9pm. Reading "Poliquin Principles"

CHIPOTLE!: WTF!? I haven't wanted chipotle for well over a year, but suddenly craving it today. I guess I drained myself not eating enough and working such long hours outside in the cold (deck-building) over the weekend. I resigned to the cravings and packed in an over-sized, (extra meat please) $7.10 burrito for lunch. I didn't feel the need to eat again until leaving work.

kCal: 3,869 (282g protein. Avg 37Â½g/meal + incomplete)

WATER: 0.85gal. Forgot to take gallon to work, but did OK.

SORE: Nothing. No workouts in 3 days now. Tomorrow.

WORKOUT: None. Rest day. Need to create new workout program for next 6weeks. Too busy all weekend building deck in sub-zero temperatures!

Lazy day. =) Well deserved too!

This morning I told my boss of my deck-building trials and tribulations over freezing weekend. He compared me to the Energizer Bunny and walked off shaking his head muttering something about freezing to death and being crazy. =)

Hey! If it'll make me some cash and get me the hell out of this frozen state, then I'm doing it regardless of the weather!

Posted by: Big G

Wife landed killer GM position w/local fast food chain (no inside restaurant, pickup window only). $s will be great. Should have no debts by this time next year (incl payoff SUV & 2nd mortgage!) and we should be saving towards her skin surgery (following May'05 gastric bypass & resultant 300lb+ weight-loss).

Woo-fucking-hoo!

It's about damned time we got debt free. God knows we've been fighting towards that goal for a decade now. I'm so relieved.

Posted by: Big G

Phone just rang. Apparently big-boss guy at fast-food restaurant now offering $13k less than was agreed at last meeting (which is basically a BIG fucking problem).

Ain't that just the way.

Struggle and struggle and finally something good happens. But only for a fucking second. Then it's taken away before you ever even get it. Dammit!

Slap and fucking tickle. Or tickle and fucking slap. Whatever.

If we could just get a fucking break for a second. Damn this life.

Posted by: Big G

WEDNESDAY

SLEPT: 10:00pm-7:00pm (And still wanted more). Early to bed again tonight.

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,grapefruit.
Meal 2 - 10:30am:3toast+PB,3whites,3eggs,banana
Meal 3 - 1:30pm:1toast+PB,2toast+tuna/mayo,pear
Meal 4 - 6:00pm: (after wk) turkey'n'veg.
Meal 5 - 9:00pm:casein shake w/berries,PB & yogurt.
Meal 6 - Zzz! In bed @ 8:30pm reading Poliquin Principles. Sleeping by 10pm.

TOAST: If you've overdosed on toast, have you "overtoast"?

kCal: 3,172 (244g protein. Avg 36g/meal + incomplete)

WATER: 0.95gal. not too bad.

SORE: Nothing. Last workout on Friday.

WORKOUT: None. I think I might just take the whole week off and start dropping calories for my cut. I planned to do it March-Apr, but maybe I'll spend two weeks dropping calories from 4,500 to 2,500, run for 6weeks, then gradually increase it again to around 3,800 to just maintain for a while. Either way, I want to be eating normally when my Mum comes from UK to Ohio to visit (mid-May) and I don't want any rapid increases or decreases in calories either.

Posted by: Big G

THURSDAY - OFFICIAL CUTTING START DATE!! (Cut day 1 of 56)

SLEPT: 10am-7am (woke at 4, 5, 6 & 7!

). Got up, fed up.

Meal 1 - 7:30am:6whites,2eggs,1toast+PB,banana,grapefruit.
Meal 2 - 10:45pm: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:30pm(PWO):1toast+PB,apple,2banana,1srvg whey.
Meal 4 - 4:30pm:2toast w/tuna & lite mayo,almonds,4fish oil
Meal 5 - 7;00pm:ground turkey & grn veggies.
Meal 6 - 9:30pm:casein & whey shake w/yogurt (no nuts/fruit).

kCal: 2,900!! (237g protein. Avg 30g/meal + incomplete)
Carbs:333g (minimal after 5pm).

Note: Woah! I wasn't planning on dropping calories that damned fast. That's just how it worked out. I restricted my intake a little (I certainly wasn't hungry) and ended up in the 2,000s! Maybe I'll just stick with now. I was going to drop 3,900, 3,800 etc for a couple of weeks. Maybe I'll just drop it down further from here already. God, I hope I manage to keep whatever meat I've packed on my body over the past 10 months. Fingers crossed!

WATER: 0.95gal (good enough - peeing clear all day!

)

CUT FORECAST: I'm 194lb now and probably around 15%bf. The gorgeous definition in my abs is long gone. You can see 'em some, but not much (and only if I crunch). Anyway... I digress. If I'm 194 & 15%bf then I 29lb fat & 165lb LBM. If I retained 100% of LBM I would be 8%bf at 180lb. My guess is that I hit the high 170's at around 9%bf and that'd be just fine with me! The long term goal is 200lb & 7-8%bf (so I still have some growing to do!

).

SUPS:Adding 10mg ephedra w/breakfast & BCAAs before cardio. Otherwise same (see food log).

SORE: Nothing.

H.I.I.T CARDIO & MINI-WORKOUT:

Eliptical Trainer: 25minutes (HR 160-170 throughout)
- 2mins modest pace then 30sec sprinting (X8 i.e. 20mins)
- 10mins fwd, 5mins bckwrd, 10mins fwd.
- Last 5minutes all at modest pace (exhausted!)

Then...
Rowing: 5minutes @ modest pace (HR 155-165 throughout)

Then...
a) Deadlifts - 225lb x 10 [HR165@end, then 30sec RI]
b) Pullups - BW x 10 [then 60sec RI - puff/pant!!]
c) Hanging Leg Raises X7 - feet to head level (should've been 10 - breathless).

NOTES: Lungs burnt (a little) but not too bad. Planned to do 3X Giant Set of a,b & c (above) but it was too late already. Somehow, leaving my office, walking to gym, getting changed and doing 30minuts of cardio took 50minutes!

Only had 5minutes left then had to change and head back. Ah well.

Posted by: Big G

She took the position on their terms. Not ideal, but good enough. We can still do some serious damage to our debts this year. Although forget planning a cruise! Still... musn't grumble (or "muscle crumble" as a friend of mine says

).

Life goes on...

Posted by: Big G

FRIDAY (Cut day 2 of 56)

SLEPT: 10pm-7am (slept well too - Melatonin, Valerian Root w/ZMA last night must've helped). Woke pissed off (work issues) but otherwise refreshed. Good day at work.

Meal 1 - 7:30am:7whites,1egg,1toast+PB,banana,grpfruit,sups
Meal 2 - 10:45am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:15pm:8whites,banana,apple,1toast+PB,½ozWalnuts
Snack - 4:15pm(before 6pm workout):1toast+PB,apple,pp,fishoil
Meal 4 - 7:30pm(PWO):½pp,6whites,apple,banana,walnuts,sups
Meal 5 - 10:00pm:steak +tomatoe sauce w/mushroom & grn veg
Meal 6 - 12:30pm:casein shake w/½srvng whey,sups. Zzz..

kCal: 2809, (255g protein. Avg 32½g/meal + incomplete)
Carbs:322g

WATER: 1.3gal. good! must've sweat 3pints during cardio!

SORE: Nothing.

LUNCHTIME - Picked up a cool, silver, little iPod Nano for $50 complete with arm strap, case, earphones and USB cable from a local pawn shop today. Loaded 5hours of "Aponaut" rave tracks on there to keep me pumped while running/rowing/cycling/jumping-rope. Speaking of... Also bought jumprope today. Plan to jump rope in my heated garage instead of running the sub-zero streets!

The cut continues... (still praying to "keep the meat!")

H.I.I.T CARDIO (After work):

Treadmill: 25mins, 2.6miles, varying speed (almost every minute) anywhere between 6.5mph jogging & 10mph sprints with occassional 1min rests at 4.5mph (HR:160-175)

Elliptical: 15mins; 10mins fwd, 5mins bckwrd. Speed; 2mins modest pace, 30sec as fast as possible. HR 160-175

Rowing: 4mins modest pace (last 30sec fast). HR 160-170.

Cycling: 4mins. Level 12 (tough!). HR 165-170

Then...

5mins in steam room (ah, bliss!)

Additional Notes: Sucked down 2 x 16oz waters during cardio. Weighed 191.2 on scale after workout (light! water loss) and also had a little bit of a headache. Nice workout though. Felt kind-of cleansed afterwards. Plus, I'm delighted that I still have it in me to run like that. It's been a while since I've done long sessions cardio like this.

Posted by: goob

Looking good on the cut G. Cardio looks strong. WTF is Aponaut? Chemical brothers and London Elektricity are good for uptempo beats to workout at.

Posted by: Big G

Quote:

Originally Posted by goob

Looking good on the cut G. Cardio looks strong. WTF is Aponaut?

Aponaut - Hard Acid Trance for the next generation
4 free downloads on there (5hrs total music, free). It's fucking awesome! Aponaut is the DJ.

Quote:

Originally Posted by goob

Chemical brothers and London Elektricity are good for uptempo beats to workout at.

Thanks for the tip. Any freebie downloads you know of?

Posted by: Big G

SATURDAY

SLEPT: 1:45am-7:15am (up late - wife got off work at 11:30pm. woke early - haircut @ 8:15am. tired!). Took a nap noon-3pm .

WEIGHT: 190lb (Definitely down already!

)

Meal 1 - 7:35am:8whites,1egg,1toast+PB,Â½banana,grapfrt,sup s
Meal 2 - 10:55am:7whites,1egg,Â½toast+PB,Â½banana,Â½apple.
Zzz... - 12-3p (afternoon nap - nice!)
Meal 3 - 3:15pm: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 4 - 7:15pm(after shopping):steak & asst grn veg
Meal 5 - 10:30pm:casein/whey shake + asst nuts/seeds.
Meal 6 - Zzz...

kCal: 2,293 (202g protein. Avg 29Â½g/meal + incomplete)
Carbs:218g

WATER: 0.9gal. good enough.

SORE: Nothing.

WORKOUT: None. Garage is a train-wreck (again

). Must tidy space for jump-rope. Kept carbs (& kCals) low to maintain deficit in absence of cardio. Lazy day. Relaxing. Nice.

Posted by: goob

Quote:

Originally Posted by Big G

Aponaut - Hard Acid Trance for the next generation
4 free downloads on there (5hrs total music, free). It's fucking awesome! Aponaut is the DJ.

Thanks for the tip. Any freebie downloads you know of?

Yeah, trance music is not my thing, but you might like (or have heard)stuff like ..
CJ Bolland - the prophet (really rocks when it gets going)

YouTube Video

Carl Cox - Anphetamine

YouTube Video

London Elektricity (Drum and Bass)

YouTube Video

Roni Size (classic D & B)

YouTube Video

I don't know about for free, but if you use stuff like torrents, well, it could be free if you know what I mean.....

Posted by: goob

This ones good uptempo stuff too
High Contrast: racing Green

YouTube Video

Ok, i'm going to stop whoring your journal with music videos now....

Posted by: Big G

PC apparently struggling for bandwidth at the moment. Videos downloading v-e-r-y slowly. I'll try again later. Thanks though. If I like them is there a way to get them on my iPod, d'ya know? I just got an iPod on Friday (figured it'd help with the increased cardio I have planned for 6-8wk cut) and I don't really know much about it yet. Any thoughts?

w/thx,
G.

Posted by: Big G

SUNDAY

SLEPT: 12:00am-8:30am

Meal 1 - 8:45am:8whites,1egg,1toast+PB,Â½banana,grapfrt,sup s
Meal 2 - 11:45am8whites,1egg,1toast+PB,apple.
Meal 3 - Beer!
Meal 4 - Beer!
Meal 5 - Beer! wtf!?
Meal 6 - 8:30pm:toast+PB,nuts

kCal: 3,500ish, mostly beer. Disaster!

BEER: Couldn't get motivated to go outside in the cold to work on the deck. Decided a couple of cold beers might help (Sunday afternoon treat). 11 Miller Lite later, the deck was looking great, but I'd officially fallen off the cut wagon! Woops!

Posted by: Big G

MONDAY

SLEPT: Like a log!

Up at 7:00am, made breakfast, called boss, got OK for day off (what a nice boss), ate breakfast, crawled back into bed (ah, bliss) and slept until 11:30am. Lovely.

Meal 1 - 7:20am:7whites,1egg,1toast+PB,Â½banana,grapefruit
Zzz... - 7:30am-11:30am
Meal 2 - 11:50am:7whites,1egg,1toast+PB,apple
Meal 3 - 3:30pm:2toast+tuna/mayo,pear,walnuts
Meal 4 - 6:30pm:2toast+trout/mayo,apple
Meal 5 - 9:45pm:flank steak,brocli,cauliflwr,cabbage,toms
Meal 6 - 11:15pm:casein & whey shake w/berries.

kCal: 2,637 (260g protein. Avg 34g/meal + incomplete)
Carbs:251g

NOTE: Updated food log at end of day. Actually thought I'd eaten less than 2,600cal, but apparently not! Ah, well... 2,600 is still OK.

WATER: 0.8gal. not too bad.

BEERS: None! When you fall off the wagon the thing to do is get right back on it!

DECK: Surface completely finished today. Looking really good!

Posted by: Big G

TUESDAY - Back to work (Cut day 6 of 56).

SLEPT: 1:30am-7:00am (not enough, but woke feeling OK).

Meal 1 - 7:20am:8whites,1egg,1toast+PB,¼banana,grapefruit
Meal 2 - 10:50am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 2:10pm:5oz chicken,½cup brwn rice,½cup canned toms
Meal 4 - 4:00pm(hungry already!):¼oz Walnuts, 1srvng pp
Meal 5 - 6:15pm:5ozBeef,cabbage,cauliflower,grn beans,toms
Meal 6 - 8:15pm:2½ozBeef,cabbage,grn beans (small meal)
Meal 7 - 10:15pm:casein shake w/whey,cranberries,strwbrries

kCal: 2,532 (270g protein. Avg 32¼g/meal + incomplete)
Carbs:220g

WATER: 1.1gal - good. sweat like a pig during cardio!

NOTE: 7 meals. Little meals not lasting long. Getting hungry 2hours after eating. Still, 2,500 cal + 30mins cardio = Not too shabby!

SORE: Nothing. No weight lifting in too long. Still haven't put concrete workout plans together for 6-8wk cut. Plan to do that tonight.

CARDIO:

Treadmill: 20 mins, 2.05miles. Varied between 6mph & 10mph w/occassinal "rests" at 4.5mph if breathless. HR 155-175bpm throughout.

Rowing: 10mins (not sure how many yards), HR 155-160bpm.

NOTES: Wasn't really in the mood for running today, but some crazy Aponaut techno got me through. Love my new iPod.

Posted by: Big G

THE CUT, 2008.

Goal:Reach 7-8%bf, i.e. 10-12lb fat loss while maintaining existing muscle mass.

Calories:2,000-2,500 throughout all 7 weeks. 2-3 possible refeeds along the way.

Program Overview / Summary
2 x 45-50min weight-lifting sessions
4 x 30-45min HIIT cardio sessions

Notes Re: Weight-Training
Letters (A1,A2 etc) indicate supersets.
Timing will be "I go, you go"
Rest intervals will be 45sec throughout
Reps will be periodized 6-12
Lift/Lower tempo will vary to keep Time Under Tension at 45sec/set.
HR hopefully 145-165 throughout (until warmdown).

Notes Re: HIIT Cardio
Treadmill pace will be altered (minute-by-minute) from 6mph to 10mph with occassional "rests" via 4.5mph walks.
Elliptical direction will be altered every 5-10 minutes, plus speed will be 2mins @ modest pace & 30srec as fast as possible.
HR should be 160-175 throughout (excl. rowing which will probably all be at modest pace with HR @ 155minimum. - going as fast as possible makes me ill!)

Weight-Training Detail

Monday (Lunchtime)
Warmup:
Treadmill - 5mins; 4.5mph, 6.5mph, 7.5mph, 8.5mph & 4.5mph.

A1.Standing Military Press
A2.Sternum Pulls (+negatives)

B1.Good Mornings
B2.Split Squats

C.Weighted Bar Hangs

Warm-down:
D.Cuban Press (external rotators)

E1.Abs - Knee Raises
E2.Abs - Vacuum (laying down)

Stretching:
Hamstrings & Abdomen (back arch).

Friday (Lunchtime)
Warmup:
Elliptical - 5mins; 2½mins forward, 2½mins backward (plus, 2mins modest pace & 30sec as fast as possible, throughout)

A1.BB Bench Press
A2.BO BB Rows

B1.Sumo Deadlifts
B2.OH BB Squats

C.Weighted Bar Hangs

Warm-down:
D.Cuban Press (external rotators)

E1.Abs - Unassisted crunches
E2.Abs - Vacuum (laying down)

Stretching:
Hamstrings & Abdomen (back arch).

HIIT Cardio Detail See notes above re:timing, speed etc...

Monday (After Work)
Treadmill: 20 minutes (2._ miles)
Rowing: 10mins

Tuesday (Lunchtime)
Treadmill - 6mins; 4.5mph, 6mph, 7mph, 8mph, 9mph & 4.5mph.
Then...
HIIT Circuit Training: 2circuits!!
- Elliptical:
- Rowing:
- Cycling:
- Stair-Climber:
Notes:2mins each exercise (1½min modest pace, ½min as fast as possible. 30sec rest between each exercise)

Wednesday (Lunchtime)
10mins each of:
Treadmill: 6-10mph +4½mph "rests"
Elliptical: fwd & bckwrd, fast & slow.
Rowing: modest pace. HR 160+

Friday (After Work)
Treadmill: 5mins (approx ½mile)
Elliptical: 30mins (10fwd, 5bckwrd; X2)
Rowing: 5min

Posted by: Big G

Forgot to add:

Weekends: Jumprope.

I've never used a speedrope before. I bought one a few days ago and plan to practice for as long as possible on the weekends. If it goes well I'll incorporate it into my mid-week cardio sessions too.

Posted by: Big G

Oh! And some calf-work too. Probably with Friday's lunchtime workout. Nothing fancy. Just some general maintenance stuff, that's all.

Posted by: Big G

CORRECTION

Switch the Wednesday (Lunchtime) cardio for Thursday (Lunchtime) Cardio. That'll leave Wednesday as a rest day (for nervous system).

Posted by: Big G

WEDNESDAY (Cut day 7 of 56, i.e. 7weeks to go).

SLEPT:11:30pm-7:00am (up late designing cutting workout)

WEIGHT:188.6lb Definitely down! Haven't been in 180s for quite a while

(Note 179lb should be approx 8% bf).

Meal 1 - 7:40am:5whites,1egg,1toast+PB,½banana,grpfrt,sups
Meal 2 - 10:45am pp & muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:45pm: (PWO) ½cup rice,4½oz chicken,½cup toms.
Meal 4 - 3:45pm(hungry!):4¼ozChicken,1pc bread,½banana,sups
Meal 5 - 6:15pm:4½ozBeef,cabbage,cauliflower,grn beans,toms
Meal 6 - 8:30pm:8egg whites, musatrd
Meal 7 - 10:45pm:casein shake w/½srvng whey,berries.

kCal: 2,350 (265g protein. Avg 31¾g/meal + incomplete)
Carbs:205g

WATER: 1.2gal.

SORE: Nothing. No weights in ten days now! Weight-lifting resumes today.

WORKOUT (Lunchtime) - Note: Letters = s/sets (e.g. A1,A2).

SUPS: Ephedrine, Synephrine(sp?), Caffeine + Animal Pump! (i.e. Speedy!/Buzzy! Even afterwards).

Timing: I go, you go.
Time Under Tension: 45sec (all sets).

Memo: This workout will normally be on Monday (per notes above). I'm doing it today a) because it's been too long since lifting weights and b)I wanted to test it out and make sure it'd work.

Warmup:
Treadmill - 5mins; 4.5mph, 6.5mph, 7.5mph, 8.5mph & 4.5mph.

A1.Standing Military Press (S/set w/A2)
115lb:45sec (7-8reps) X3 [HR 165]
95lb::45sec (7-8reps) [HR 165]
75lb::45sec (7-8reps) [HR 165]
Note: Did two sets of 115lb before remembering that I planned to superset A1 & A2. Continued to do three more sets s/set (as planned) w/A2 (below).

A2.WG Pullups (S/set w/A1)
BW: 45sec (7reps) [HR 165]
BW: 45sec (6reps + 1negative) [HR 165]
BW: 45sec (5reps + 2negatives) [HR 165]

B1.Split Squats (S/set w/B2)
95lb:20reps/approx45sec. [HR 172]
105lb:20reps/approx45sec. [HR 172]
105lb:20reps/approx45sec. [HR 172]

B2.Good Mornings (1st time ever!)
95lb:15reps/approx45sec. [HR 152]
105lb:15reps/approx45sec. [HR 155]
105lb:15reps/approx45sec. [HR 155]

C.Bar Hangs
BW: 65sec (1set only - running short on time).

Warm-down:
D.Cuban Press (external rotators)
15lb:1x20
18lb:1x10
Note: Hmm... Wierd.

E1.Abs - Knee Raises (S/set w/E2)
1x20
1x10

E2.Abs - Vacuum, laying down (S/set w/E1)
Vacuum for 10sec, rest for 10 sec (i.e. 3reps = 1min)
2sets of 1min ea.

Stretching:
Hamstrings - Only for a minute. Out of time.

NOTES: Workout took too long. Got back to office late from lunch. Needs trimmed down a little bit. Also, weights weren't heavy but there was a lot of time under tension. Hopefully it'll be enough to maintain muscle mass during this 8wk cut (7weeks to go!).

HEART RATE (HR): Up in the 150-170 range through most of the workout. Dropped to 135lb while partner was doing Split Squats (see "next time" notes below). Would like to keep it at 150minimum ideally. Still, it worked out well.

PARTNER: Was feeling like puking towards end of workout (and also complained of Hamstring pain). He also couldn't get full extension on Good Mornings whereas I felt as if I could've done a LOT more (weight, I mean, not reps). May need to use separate squat racks next time, or just change the weight every set. We'll see.

NEXT TIME:
1) Don't do last minute on treadmill (i.e. 4.5mph walk) because HR goes down unnecessarily.
2) S/set A1 & A2 right from the start. I forgot this time and did 2 (or 3?) sets of A1 before S/setting w/A2.
3) Drop split-squat reps to 16 (8ea) and up the weight (use increased weight for Good Mornings too).
4)Try empty (45lb) barbell for Cuban Presses (external rotators). 15lb & 18lb bars definitely caused some pain (lactic) but I'm not sure of it was right or not. Kind-of wierd. Try again on Friday.

Otherwise OK. Breathless workout (as planned). Felt like cardio! Perfect!

Posted by: Big G

FRIDAY

SLEPT: 1:15am-7:15am (Not enough. Up late reading Grip Master's Handbook & dreaming of crushing pop-cans & potatoes with my bare hands!

)

Meal 1 - 7:45am:12whites,1toast+PB,banana,grapefruit,sups
Meal 2 - 10:25am(quick!b4 mtg):1toast+PB,½banana,1½srvng pp
Meal 3 - 1:45pm(PWO):½cupBrwnRice,½cupToms,4ozChicken
Meal 4 - 3:45pm(hungry):1toast,3ozChicken,ff Mayo,½banana
Meal 5 - 6:30pm:3ozBeef,2cupsGrnBeans,½cupToms,¼ozWalnuts
Meal 6 - 9:00pm:6whites,2eggs,¼apple,4fish oil
Meal 7 - 11:00pm:4ozBeef 1can grn beans (out of fresh veg)
Snack - 11:40pm:Banana (couldn't help it - carb starved!)

kCal: 2,650 (273g protein. Avg 33g/meal + incomplete)
Carbs:239g

WATER: 1.1gal.

SORE: Hamstrings, but not bad.

KNESS: Troubling me. Been achey for a while now. Maybe from increased running? Bad form? Will read up on exercise form to be sure.

WORKOUT (lunchtime): Horizontal/Legs2

Warmup:
Elliptical - 4mins; 1min forward, 1min backward X2
HR 160ish

Dynamic Stretching:
20+ reps of straight-leg high kicks (while walking back from elliptical machine with people looking at me wierd

) w/one hand on a handrail.

A1.BB Bench Press (RI: I go, you go. approx 30sec)
(1rep actually=1¼ reps, i.e.down,25%up,back down,100%up)
(Timing:4-0-2-0-2-0-X. Tough! Was amazed at how few reps))
175lb:1x3
155lb:1x3
135lb:1x3
Note: NOT S/set w/A2. I forgot!

A2.BO BB Rows
(1rep actually=1¼ reps, i.e.up,25%down,back up,100%down)
175lb:1x3
155lb:1x4
135lb:1x4

B1.Sumo Deadlifts (S/set w/B2)
225lb:1x10
235lb:2x10

B2.OH BB Squats
Bar:1x10
95lb:2x5 (wobbly!)
Note: See "To OH BB Squat or not" comment below.

C.Bar Hangs
BW: 1x70sec PR

Note: Would've done more. Short on time.

Warm-down:
D.Cuban Press (external rotators)
45lb BB. 3sets, didn't count reps (felt it though!)

E1.Abs - Unassisted crunches (S/set w/E2)
1x20
1x10
1x7

E2.Abs - Vacuum, laying down. (S/set w/E1)
15sec hold, 10 sec rest. 3x1 minutes

Stretching:
Hamstrings (a little. short on time)

CARDIO (after work):
Cancelled. Someone's position was "eliminated" at work and they were let go. To say good bye there was a small party in a local restaurant/bar. I sat sipping water as everyone got tanked until I finally got hungry. I didn't want to eat then run immediately afterwards, so I went home and started reading The Insider's Tell-All Handbook on Weight-Training Technique by Stuart McRobert instead (recently got emailed eBook version

- printed it today).

NOTE: To OH BB Squat or not!?
While doing these I was approached and told to never do them becuase they are dangerous. I posted a thread about it. See more here. http://www.ironmagazineforums.com/tr...er-really.html

Posted by: Big G

SATURDAY

SLEPT: 11pm-4:00am then 5am-9am.

Meal 1 - 4:30am(woke hungry):7whites,1egg,1toast+PB,banana
Zzz!! - 5:00am-9:00am
Meal 2 - 9:30am:7whites,1egg,banana,1toast+PB,grapefruit.
Meal 3 - 1:30pm:2toast+PB,2srvngs whey
Meal 4 - 5:00pm:2 x McD's grilled chicken breasts
Meal 5 - Beer!
Meal 6 - 10:00pm:beef,bean sprouts,waterchestnuts(chinese)

kCal: 2,806 (217g protein. Avg 34g/meal + incomplete)
Carbs:234b

BEER: 6 Stella Artois. The end of a long hellish day!

WATER: 0.35gal. Sucky day.

SORE: Chest, a little.

WORKOUT: None.

NOTES: Woke to phonecall from debt collector trying to collect on credit card that wife had opened behind my back and had 2months of payments past due.

Hellacious fight ensued.

ACCOMPLISHED: Nothing! Sucky day.

Posted by: Big G

SUNDAY

SLEPT: 1:00am-9:30am

WEIGHT:184.0lb

Ha!!! Waaaay down, already!!!

Meal 1 - 10:15am:12whites,1toast+PB,grapefruit,banana
Meal 2 - 2:00pm:applebees! shrimp salad, steak & veg.
Meal 3 - 5:00pm-8:00pm:few cold beers + fire on deck. nice.
Meal 4 - 9:00pm:4ozPork loin,spinach.cabbage,stuffed pepper
Snack - 10:00pm:small pear.
Meal 5 - Zzz!
Meal 6 - Excl. beers, diet was OK, but not much food!

kCal: Dunno. 2,500ish? Could be F'd to type food into log.

WATER: 0.35gal. crap.

BEERS: 4. After buying and unloading balance of wood for deck. Small glass of whisky too. Nothing too bad though.

SORE: Chest, a little.

WORKOUT: None.

NOTES: Shopping at Home Depot & Lowes for remainder of treated lumber for deck handrails/stairs. Took all day just to get the supplies. Dark by 5:30pm

ACCOMPLISHED: Nothing!

Today still fucked up following yesterday's miserable ordeal w/wife and past due credit cards. We're talking though. I don't think she'll pull some shit like that again!

Posted by: 33sun33

Nice workout there! How is your bench press plan working out (e.g., 25% up, then down again, and 100% back up)? Sounds interesting.

Ive thought about doing OH squats for awhile. Looks really intense!

Are you on a cut? Diet looks decent overall, but not a ton of calories/protein. I like how you are logging your sleep patterns. I have sporadic insomnia myself, so maybe Ill start keeping track as well.

Posted by: Big G

Quote:

Originally Posted by 33sun33

Nice workout there! How is your bench press plan working out (e.g., 25% up, then down again, and 100% back up)? Sounds interesting.

Ive thought about doing OH squats for awhile. Looks really intense!

Are you on a cut? Diet looks decent overall, but not a ton of calories/protein. I like how you are logging your sleep patterns. I have sporadic insomnia myself, so maybe Ill start keeping track as well.

1Â¼s for chest are working out really well. I was sore after the last workout (which I know doesn't necessarily mean hypertrophy, but still...)

Yeah. I'm doing the OH Squats really as a stretching exercise. In a book I read recently (I forget which one) it had some tests. One of them was to hold a broom handle above your head and then squat. If you could keep the broom handle right over your head throughout the movement you were fine. If not, you needed work. I needed work. I figured the best way to imp[rove would be to practice that very movement. Adding some weight makes it interesting (and also hit my shoulders pretty good - I love compound movements!).

Definitely cutting at the moment. I am (or was) 33lb heavier than March'07 (when I started bulking up). Most of it (or at least Â½) is meat, but my body fat went from about 8 to about 15. Since starting this little cut (3weeks ago?) I'm already down 10lb. If I was 194lb & 15%bf (like I thought) then I would be 8% at 179lb. However, I'm 184lb now and I think I'm still about 12%, so that'd make me 8% bf at 176lb instead. However it works out, I want my crazy muscle striations back for Spring.

Posted by: Big G

MONDAY

SLEPT: 11:00pm-7:00am

WEIGHT: not measured. no morning poop (again!). Hmm...

Meal 1 - 7:35am:1toast+PB,12whites,banana,grapefruit,sups
Meal 2 - 10:40am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 1:40pm(PWO)pp,banana,homemade veal stew(cup)Mmm!
Meal 4 - 4:00pm:½ homemade stuffed pepper(w/rice)+4oz pork.
Meal 5 - 7:10pm(PWO)pp,¼ozWalnuts
Meal 6 - 8:30pm:Beef,cauliflower,broccoli,cabbage,tomatoes
Snack - ½ lettuce +home made dressing w/½tbs walnut oil.
Meal 7 - 10:30pm:casein shake w/blue,cran,strawberries

kCal: 2,696 (283g protein. Avg 32½g/meal + incomplete)
Carbs:271g (tapered out as the day went by, as normal)

WATER: 0.75gal. Not too good. I sweat a bucketload today too!

SORE: Nothing. Everything 100%.

WORKOUT (lunchtime): UPPER VERTICAL + LEGS1

Warmup:
Treadmill - 5mins; 4.5mph, 6mph, 7mph, 8mph & 9mph

A1.Standing Military Press (s/set w/A2)
135lb:1x10, 1x8
115lb:1x10

A2.WG Pullups +negatives i.e. "-ves" (s/set w/A1)
BW:1x10, 1x7 (+3-ves), 1x6 (+4-ves)

B1.Split Squats (s/set w/B2)
135lb:1x20
155lb:1x12 (gettin' wobbly!)
135lb:1x20

B2.Good Mornings (s/set w/B2)
135lb:1x10
155lb:1x8
135lb:1x10

C.Weighted Bar Hangs
None. Forgot. Oops!

Warm-down:
D.Cuban Press (external rotators)
50lb:1x10, 1x7
45lb:1x8 (i.e. just the bar)

E1.Abs - Knee Raises (s/set w/E2)
1x20, 1x15, 1x10.

E2.Abs - Vacuum, laying down (s/set w/E1)
3sets of 4 vacuums, held for 20sec each w/10sec RI (i.e. 2mins per set).

Static Stretching:
Hamstrings: Stretch, hold for 10-15sec, tighten muscles & hold for 5-10sec, relax & drop deeper into stretch (& repeat!). Eventual stretch = approx 1min per leg.
Goal: Forehead on knee. Currently approx 12" away (I haven't ever measured it, but I should). I'm getting a little better (I think!).

HR: Maintained at 150-175 throughout. I noticed it had dropped into the 140s a time or two, but generally it was pumping pretty good.

NOTES Re: "WORKOUT PARTNER"
Workout partner just disappeared after Good Mornings. No goodbye. No nothing! I'm getting kind-of fed-up of working out with him.
a)He uses his legs/knees to kind-of flick himself up while doing pullups (really stupid looking) & refuses to do negatives.
b)He doesn't lower the bar past the bridge of his nose when doing Military Press (because you can't do as many reps) but won't lower the weight.
c)He does only 5 reps with split squats going only ½way down (but wants hypertrophy!) & again refuses to lower the weight.
d)His Good Mornings are less than 25% of the movement (i.e. barely even bent over, seriously!).
e)I saw him doing his rotator cuff work (he has to use a 15lb bar, not a BB). He only does ½ the movement and then gives up half way through the 2nd set. !
I honestly think he's kind-of angry about the fact that I'm generally stronger than he is. How wierd is that!?
He told me several times today "You're an extremist", like I was defective in some way. I guess, not having 40lb of excess fat hanging off your gut makes you an extremist! Whatever.

I think I'll tell him to find his own squat rack and just tell him I'm there for him if he has any questions. God knows he'd be too proud to ask anyway!

ADDITIONALLY Re: CARDIO
Workout partner cancelled cardio tonight. Surprise, surprise! Last week he said he wasn't doing cardio on Friday nights. Now it's Monday & Friday nights. Tomorrow, I bet, he doesn't bring his stuff for cardio at lunchtime either. And people wonder why they don't get results. Wierd! I just don't understand it. With one breath they say "I'll do whatever's necessary to lose 20lb" then with the next breath they say "I not doing all that" when you design a suitable program for them. WTF!? How retarded.

CARDIO (after work):

Treadmill: 30 minutes!!! (2.9 miles)
Rowing: 5mins (modest pace. HR 155-165 throughout)

WOW!! Took some ephedrine before running, plugged in my new iPod with some hard techno and I was gone! It was awesome! 20minutes later I didn't want to stop! Crazy!

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