Keepin' Tabs

Freeman · 08-12-2003, 06:36 PM

Ok folks. I once had a journal on here, posting diets, workouts, but that was pretty much it. Well, I've been thinking of starting a general journal on here. Yeah, I'll post workouts and meals and stuff, but also just random things on my mind or events I did. It's not going to be super strict, even though I am trying to trim up a bit...it's more just for poeple to get to know me better and to give advice with all aspects of my life..diet, training, school, work, love, etc. So, if this gets boring just let me know and I'll shut it down!

Freeman · 08-12-2003, 06:42 PM

So today consisted of gym and then work. I did shoulders at the gym. One of my favorites things to train.

BB press - 135 for 10, 155lbs for 6 and 2 sets.
high pulls - 70lbs for 12, 90 for 8 and 2 sets
standing db side laterals - 30lbs for 10, 8..35lbs for 8.
lying incline laterals...used 15s cuz I've never done these bfore..only two sets of 10...awkward..

then to shrugs..my fave. warmup with 50lbs DBs..then did 100s for 15, 115 2 sets of 12...then drop to 80s for a quick 8

also did some abs prior to this...

Freeman · 08-12-2003, 06:44 PM

Ok, so I'm sitting here, tired as hell cuz work consisted of me sanding and painting random spots throughout the stupid store...god I hate my job. I need a new one.

star trek comes on at 8pm, wich is 15 minutes from now. tomorrow I'm driving back home to hang out with some friends for a few days before school starts back up and I don't have the chance.

**Jodi** · 08-12-2003, 07:02 PM

Glad to see you gonna track things again.

Freeman · 08-12-2003, 07:19 PM

Yeah, it's about time.

Freeman · 08-12-2003, 07:24 PM

Meal 1 - 6 whites, 1 yolk
ground turkey...probably about 3 or 4oz..I neve rmeasure this shit..

1/2 cups oats with cinnamon and 3 splenda packets
glass of water and 1 fish oil cap..multivitamin

Meal 2
post w/o shake - 5 strawberries, 2 scoops vanilla whey, 5g creatine/glutamine, water.

Meal 3
7oz tuna
2 tbsp newman's parmesan roasted garlic.mmmmmmmmmm
some mixed greens
sweet potato

Meal 4
2 scoops optimum, 1tbsp flax oil, 4 strawberries, water

Meal 5
1 Basa filet
leafy salad w/. newman's parmesean roasted garlic 2 tbsps.
sweet potato

Meal 6
2 scoops Optimum chocolate mint, water, and either flax or heavy cream..Not sure, flax would probably be better for the cut though...haven't had this yet.

mmmmmm I want some crunchy PB...

aggies1ut · 08-12-2003, 09:15 PM

What school do you go to? Year and major?

Freeman · 08-13-2003, 12:34 AM

I'm a Senior at UCF...University of Central Florida. Majoring in political science with International Relations as my focus track.

Freeman · 08-13-2003, 09:29 AM

So, today I'm off from the gym. I visited my friend who moved here the other day to go to school and play music. He and I are going to get a band going with the stuff he's written and I'm stoked.

Today I am going back home to Vero Beach to hang out with some friends and family for a few days since I have a few days off of work. School starts the 25th and I won't have much opportunity to visit back home after that. Gotta go pack up the car....

Freeman · 08-25-2003, 07:52 PM

Ok, sorry for neglecting you journal!

I've been busy with work and going back and forth between my parents house. Haven't had much time to write in this thing.

Today was first day of classes. Whew, I'm beat. No gym. Here's my meals

meal 1
6 egg whites, 1 yolk
ground turkey (not sure the amount, probably around 5oz. but I never keep track..just what looks about right)
1/2 (dry) oats w/ cinnamon, splenda and 2 spoonfulls natural PB
water

meal 2
chicken breast with lemon pepper marinade that has veggie oil in it
3/4 cup (cooked) brown rice

Meal 3
labrada low carb mrp YUMMMMMY

Meal 4
chicken breast
1 med. apple
2 spoonfulls of natty pb

Meal 5 salmon filet w/ bourbon marinade..wow

1 baked potato
greens salad with newmans parmesean roasted garlic dressing

Meal 6
2 scoops whey
1tbsp flax oil in water.

Tomorrow, no class, but I have work at 11am-630pm
Gym before work..shoulders, my favorite...I'm planning on bb presses, front laterals or upright rows, db laterals, rear lateral machine, and db shrugs....any suggestions? remember, i'm trying to go heavy to gain size, but I'll take any advice i can get.

**Jodi** · 08-25-2003, 08:04 PM

You and those damn MRP's

Freeman · 08-25-2003, 08:13 PM

Quote:

Originally posted by Jodi
You and those damn MRP's

Yeah, but they're so good. And, not to bad really either. 42g protein, 12g carbs, 1.5g fat.

and it's only 1 a day

**Jodi** · 08-25-2003, 08:15 PM

Why don't you make your own? I'm just curious because to me it seems like alot of wasted money buying those things.

Freeman · 08-25-2003, 08:17 PM

well, yeah, sometimes I do make my own..but they NEVER taste as good as these

2 scoops plus strawberries and flax or cream is never as thick and creamy and yummy...

**Jodi** · 08-25-2003, 08:24 PM

True but its wasted money IMO and the carb sources aren't the greatest either!

Freeman · 08-25-2003, 09:09 PM

oh shush!

Freeman · 08-26-2003, 08:51 PM

Meals today were pretty close to yestrday....I'm gonig to sleep soon, so won't post them

Did shoulders today at the gym. I always feel like a weak bastard on upper body days especialy chest and shoulder presses. I need to work on my form I guess, but I hate dropping the weight cuz it looks so pathetic.

Freeman · 08-28-2003, 08:14 AM

8-27-03

Didn't sleep well. Had classes from 7:30am-12:20pm. Needless to say, I felt like shit, especially in the first two classes. Felt a little better after eating my 2nd meal. I must say, walking around the UCF campus, one sees many MANY hot girls. Only problem, they're all probably fucking morons.

Also, I cannot wait for it to cool off in late October/early November. It is so hot and traversing the campus makes you sweat like a bastard! That didn't help me feel anymore energetic.

I tried to go to the UCF Observatory to view Mars, but apparently you had to have a ticket to use the big scope, which I was never told. And there were other smaller personal telescopes that people and brought, but there were litterally hundreds and hundreds of people there, which is a good thing to see so many people interested in this, when I thought I was the only one. However, I got there at 10:30pm and didn't want to wait forever in lines, so I just left.

I did arms at the gym. Starting to move into some of Gopro's workouts. I did the power week.

after warmpus....

BB Curl - 90x6, 100x5
ezbar preacher (standing) - 90x6, 100x6
DB Hammer Curl - 55x6, 55x6 then one last burn of 30x8
CG bench - 155x8 (fucker didn't know how to spot, so it's probably more like 7)...165x 6 w/ help for 2 sets
Skullcrushers - 70lbs x 8, 90lbs x 6 for 2 sets
single-arm DB ext. - 30x8, 40x4, 30x6 (I suck at these and I don't know if my form is anywhere close to being correct. I do upwards of 100lbs when doing regular overhead db extensions, but can barely do 40s when doing it this way...

)

Freeman · 08-28-2003, 10:33 AM

Just did chest. Someone make me stronger!

I am so sick of being weak in my upper body, specifically my chest. I feel like such a wuss barely being able to do 175 for 4 or 5 reps. It's embarrassing. I honestly think I have gotten weaker....I need a personal trainer or something.

Freeman · 08-29-2003, 02:29 PM

No gym today as it's my day off. Tomorrow is Leg day.

I didn't feel like cooking this morning before going to class. So, last night I picked up some packets of Pro Labs MRP to try. I must say, the cinnamon oatmeal is to die for. It tastes soo good...I highly recommend this..best protein (micellar casein)...40g..and 40g of quality carbs (oats, brown rice, barley)....I'm going to use some of my next paycheck to get a lot more of this stuff....ok, enough adverstising..

came home from class, ate meal 3, took a little nap...woke up with a headache hahaha always happens, but I was so tired I couldn't stay awake...gonna work on some shit for my research paper and eat again..Play al ittle Madden 2004...it's Friday, but I'm sure nothing will go on tonight, pretty boring around here...

My mom and granda are coming up to visit tomorrow for my grandma's birthday. I'm gonna take them out to eat....and they'll be here thru monday.

Freeman · 08-31-2003, 08:13 PM

Wow, I just ate so much food. hhahaha I took my grandmother and mother out to dinner for my grandmother's birthday. We went to Red Lobster. I ate one of the cheese biscuits, salad, baked potato, crab stuffed flounder, bacon wrapped scallops, clam strips, stuffed mushrooms, little mini shrimp and scallops.

Then, for dessert we went to Hagen-Daaz and I got a Dazzler with 3 different types of ice cream, fudge, strawberries, nuts, butterfinger and oreo toppings...I haven't had that much yummy food in so long. And I don't feel THAT gross...no meal 6 tho

I needed a good cheat I htink..I haven't been "bad" in a while, so this is okay IMO.

**P-funk** · 08-31-2003, 08:21 PM

Quote:

Originally posted by freeman1504
Just did chest. Someone make me stronger!

I am so sick of being weak in my upper body, specifically my chest. I feel like such a wuss barely being able to do 175 for 4 or 5 reps. It's embarrassing. I honestly think I have gotten weaker....I need a personal trainer or something.

Did you post that chest workout, maybe I missed it. What kind of things do you do for chest and how often do you very it? With out asking these questions I could make some guess that you may be falling into the same traps that most people do:

not training your sagital plane
not doing exercises to build stability around the joint in order to be able to handle heavier weight

I have some things you can try that may help you get some strength in your chest.

Freeman · 08-31-2003, 08:33 PM

I try to mix it up a bit, but I have been keepin flat BB bench in every routine. typically I do flat bench first, then incline DB or BB, then SOMETIMES I'll do decline BB, but usually I'll then do flat flyes or cable crossovers and sometimes dips...I do typically 4 exercises per workout, 3-4 sets per exercise and I try to keep it in the 5-6 rep range, especially on my last sets for each exercise. I devote a whole day to chest, and do arms on their own day, back on its day, shoulders on their own day, and legs on their own day...3 on, 1 off split...THanks P-funk for any advice man, I know you're a smarty when it comes to this.

**P-funk** · 08-31-2003, 09:00 PM

Okay, I like the idea of keeping the chest on a day by itself. But I don't like doing bench press everyweek. It is kind of like doing squats....I do these exercises once every three weeks at most, sometimes every other weeks depending on I feel. Also, it seems like you could use some contextual interference in your chest routine. If you always start with bench press your body is going to adapt to that and it is not going to progress at all......You need to mox it up big time......Also just because you are switching between dumbell and barbell bench press it is now reallt mixing it up that much... Besides the obviouis, that the weight is now unilaterally loaded (one dumbell in each hand) you are still performing horizontal flexion of the shoulder.

Here are some tips that can help you kick your bench press in the ass:

1) train your sagital plane...........Bench press and flyes are horizontal flexion of the shoulder, which occurs in the transverse plane of motion....what you want to do is incorporate some exercises for the sagital plane, which is sagital plane flexion.....for this I like things like.....Neutral grip dumbell bench press, NG dumbell incline press, or NG dumbell decline press......or you can try doing neutral grip machine presses or reverse grip bench press....All of these exercises are going to work the sagital plane which will give you a little more stability in the shoulder joint, give you some new strength since the musculature is changed a bit and give you some new thickness.

2) don't neglect the decline bench!!!!! I love decline bench press, flyes and NG dumbell decline press....Why?? Because of the angle you are at you are slightly between 2 planes of motion, the frontal plane and the transverse plane......Because of this you are effectivly hitting both parts of pectoralis major (the clavicular and the sternocostal protion).....So don't shy away form the decline bench.

3) Try doing some exercises lying on a swiss ball, maybe every other week. This will make the stabalizers in your shoulder joint work that much more to push the weight....increasing the strength of your stabalizers is going to help when you push heavy weight on the bench press.

4) do some standing cable chest presses......Try doing them as upright as possible and if you can with your feet togehter instead of in the popular staggered stance that most people take....I like this exercise because you have no support behind you like you do when you are lying on a bench.....Now you are forced to deal with the reaction forces coming back at you when you are pushing forward so you will have to learn to stabalize yourself and generate more force.

5) take light weight and work on bar speed. take a light weight, maybe 135lbs., and just unrack it and do 3 reps as fast as you possibly can (even when the weight is coming down to you, you should almost be pulling it towards you a little bit). After three reps rack it and rest for 10sec....then do another set.....do about 10 sets....Or you can take a light weight, say 115lbs, and have a training partner time you and see how many reps you can get in 15sec......move the bar as fast as you can.....then rest for 20sec and do it agian.....try about 5 or 6 sets of that.....By doing things like this you can really work on your force generation because now, even though the weight is lighter that usual, you have to generate more force in order to move the bar faster which will lead to greater strength in the long run.

6) Finally try inloading the weight at the bottom of the rep...I did these the other day and posted the explanation of them in my journal so I will just paste it here for you to read:

"unloaded bench press starting at the bottom of the movement. We set up a bench in the power rack with the pins placed right above our chest. We then unracked the weight and rested it on the pins at chest level. We start each rep from the bottom of the movement and every rep gets unloaded. So after each rep the bar is brought back down to the pins, rested on them for a 4sec count and then the weight is exploded back up. This is to increase explosive power and enhace our ability to recruit type IIb fibers. It is hard starting at the bottom of a rep so you have to use light weight compared to what you would normally use because you no longer have the momentum and inertia from the eccentric portion of the movement."

Good luck

Freeman · 08-31-2003, 09:09 PM

thanks man, I'm gonna try these things next time I do chest..not ALL of them of course, but a few here and there, each week...I'll keep track of my progress(hopefully I have progress) and I'll let ya know.

donescobar2000 · 08-31-2003, 09:25 PM

Good Cheat! Now get back on the train!

Freeman · 08-31-2003, 09:28 PM

haha will do. haven't cheated lately, and it was a special occaision. Plus, I'm not really cutting anymore, I need to worry about gaining strength first..if I cut all this fat off without any muscle, especially in my chest, I'll look like an even bigger asshole than I already do!!!!

08-12-2003, 06:36 PM	#1
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Keepin' Tabs Ok folks. I once had a journal on here, posting diets, workouts, but that was pretty much it. Well, I've been thinking of starting a general journal on here. Yeah, I'll post workouts and meals and stuff, but also just random things on my mind or events I did. It's not going to be super strict, even though I am trying to trim up a bit...it's more just for poeple to get to know me better and to give advice with all aspects of my life..diet, training, school, work, love, etc. So, if this gets boring just let me know and I'll shut it down!
	www.kingsburymusic.net

08-12-2003, 06:42 PM	#2
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	So today consisted of gym and then work. I did shoulders at the gym. One of my favorites things to train. BB press - 135 for 10, 155lbs for 6 and 2 sets. high pulls - 70lbs for 12, 90 for 8 and 2 sets standing db side laterals - 30lbs for 10, 8..35lbs for 8. lying incline laterals...used 15s cuz I've never done these bfore..only two sets of 10...awkward.. then to shrugs..my fave. warmup with 50lbs DBs..then did 100s for 15, 115 2 sets of 12...then drop to 80s for a quick 8 also did some abs prior to this...
	www.kingsburymusic.net

08-12-2003, 06:44 PM	#3
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Ok, so I'm sitting here, tired as hell cuz work consisted of me sanding and painting random spots throughout the stupid store...god I hate my job. I need a new one. star trek comes on at 8pm, wich is 15 minutes from now. tomorrow I'm driving back home to hang out with some friends for a few days before school starts back up and I don't have the chance.
	www.kingsburymusic.net

08-12-2003, 07:02 PM	#4
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Glad to see you gonna track things again.
	Essence EFA

08-12-2003, 07:19 PM	#5
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Yeah, it's about time.
	www.kingsburymusic.net

08-12-2003, 07:24 PM	#6
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Meal 1 - 6 whites, 1 yolk ground turkey...probably about 3 or 4oz..I neve rmeasure this shit.. 1/2 cups oats with cinnamon and 3 splenda packets glass of water and 1 fish oil cap..multivitamin Meal 2 post w/o shake - 5 strawberries, 2 scoops vanilla whey, 5g creatine/glutamine, water. Meal 3 7oz tuna 2 tbsp newman's parmesan roasted garlic.mmmmmmmmmm some mixed greens sweet potato Meal 4 2 scoops optimum, 1tbsp flax oil, 4 strawberries, water Meal 5 1 Basa filet leafy salad w/. newman's parmesean roasted garlic 2 tbsps. sweet potato Meal 6 2 scoops Optimum chocolate mint, water, and either flax or heavy cream..Not sure, flax would probably be better for the cut though...haven't had this yet. mmmmmm I want some crunchy PB...
	www.kingsburymusic.net

08-12-2003, 09:15 PM	#7
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	What school do you go to? Year and major?
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

08-13-2003, 12:34 AM	#8
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I'm a Senior at UCF...University of Central Florida. Majoring in political science with International Relations as my focus track.
	www.kingsburymusic.net

08-13-2003, 09:29 AM	#9
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	So, today I'm off from the gym. I visited my friend who moved here the other day to go to school and play music. He and I are going to get a band going with the stuff he's written and I'm stoked. Today I am going back home to Vero Beach to hang out with some friends and family for a few days since I have a few days off of work. School starts the 25th and I won't have much opportunity to visit back home after that. Gotta go pack up the car....
	www.kingsburymusic.net

08-25-2003, 07:52 PM	#10
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Ok, sorry for neglecting you journal! I've been busy with work and going back and forth between my parents house. Haven't had much time to write in this thing. Today was first day of classes. Whew, I'm beat. No gym. Here's my meals meal 1 6 egg whites, 1 yolk ground turkey (not sure the amount, probably around 5oz. but I never keep track..just what looks about right) 1/2 (dry) oats w/ cinnamon, splenda and 2 spoonfulls natural PB water meal 2 chicken breast with lemon pepper marinade that has veggie oil in it 3/4 cup (cooked) brown rice Meal 3 labrada low carb mrp YUMMMMMY Meal 4 chicken breast 1 med. apple 2 spoonfulls of natty pb Meal 5 salmon filet w/ bourbon marinade..wow 1 baked potato greens salad with newmans parmesean roasted garlic dressing Meal 6 2 scoops whey 1tbsp flax oil in water. Tomorrow, no class, but I have work at 11am-630pm Gym before work..shoulders, my favorite...I'm planning on bb presses, front laterals or upright rows, db laterals, rear lateral machine, and db shrugs....any suggestions? remember, i'm trying to go heavy to gain size, but I'll take any advice i can get.
	www.kingsburymusic.net

08-25-2003, 08:04 PM	#11
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	You and those damn MRP's
	Essence EFA

08-25-2003, 08:15 PM	#13
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Why don't you make your own? I'm just curious because to me it seems like alot of wasted money buying those things.
	Essence EFA

08-25-2003, 08:17 PM	#14
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	well, yeah, sometimes I do make my own..but they NEVER taste as good as these 2 scoops plus strawberries and flax or cream is never as thick and creamy and yummy...
	www.kingsburymusic.net

08-25-2003, 08:24 PM	#15
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	True but its wasted money IMO and the carb sources aren't the greatest either!
	Essence EFA

08-25-2003, 09:09 PM	#16
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	oh shush!
	www.kingsburymusic.net

08-26-2003, 08:51 PM	#17
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Meals today were pretty close to yestrday....I'm gonig to sleep soon, so won't post them Did shoulders today at the gym. I always feel like a weak bastard on upper body days especialy chest and shoulder presses. I need to work on my form I guess, but I hate dropping the weight cuz it looks so pathetic.
	www.kingsburymusic.net

08-28-2003, 08:14 AM	#18
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	8-27-03 Didn't sleep well. Had classes from 7:30am-12:20pm. Needless to say, I felt like shit, especially in the first two classes. Felt a little better after eating my 2nd meal. I must say, walking around the UCF campus, one sees many MANY hot girls. Only problem, they're all probably fucking morons. Also, I cannot wait for it to cool off in late October/early November. It is so hot and traversing the campus makes you sweat like a bastard! That didn't help me feel anymore energetic. I tried to go to the UCF Observatory to view Mars, but apparently you had to have a ticket to use the big scope, which I was never told. And there were other smaller personal telescopes that people and brought, but there were litterally hundreds and hundreds of people there, which is a good thing to see so many people interested in this, when I thought I was the only one. However, I got there at 10:30pm and didn't want to wait forever in lines, so I just left. I did arms at the gym. Starting to move into some of Gopro's workouts. I did the power week. after warmpus.... BB Curl - 90x6, 100x5 ezbar preacher (standing) - 90x6, 100x6 DB Hammer Curl - 55x6, 55x6 then one last burn of 30x8 CG bench - 155x8 (fucker didn't know how to spot, so it's probably more like 7)...165x 6 w/ help for 2 sets Skullcrushers - 70lbs x 8, 90lbs x 6 for 2 sets single-arm DB ext. - 30x8, 40x4, 30x6 (I suck at these and I don't know if my form is anywhere close to being correct. I do upwards of 100lbs when doing regular overhead db extensions, but can barely do 40s when doing it this way... )
	www.kingsburymusic.net

08-28-2003, 10:33 AM	#19
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Just did chest. Someone make me stronger! I am so sick of being weak in my upper body, specifically my chest. I feel like such a wuss barely being able to do 175 for 4 or 5 reps. It's embarrassing. I honestly think I have gotten weaker....I need a personal trainer or something.
	www.kingsburymusic.net

08-29-2003, 02:29 PM	#20
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	No gym today as it's my day off. Tomorrow is Leg day. I didn't feel like cooking this morning before going to class. So, last night I picked up some packets of Pro Labs MRP to try. I must say, the cinnamon oatmeal is to die for. It tastes soo good...I highly recommend this..best protein (micellar casein)...40g..and 40g of quality carbs (oats, brown rice, barley)....I'm going to use some of my next paycheck to get a lot more of this stuff....ok, enough adverstising.. came home from class, ate meal 3, took a little nap...woke up with a headache hahaha always happens, but I was so tired I couldn't stay awake...gonna work on some shit for my research paper and eat again..Play al ittle Madden 2004...it's Friday, but I'm sure nothing will go on tonight, pretty boring around here... My mom and granda are coming up to visit tomorrow for my grandma's birthday. I'm gonna take them out to eat....and they'll be here thru monday.
	www.kingsburymusic.net

08-31-2003, 08:13 PM	#21
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Wow, I just ate so much food. hhahaha I took my grandmother and mother out to dinner for my grandmother's birthday. We went to Red Lobster. I ate one of the cheese biscuits, salad, baked potato, crab stuffed flounder, bacon wrapped scallops, clam strips, stuffed mushrooms, little mini shrimp and scallops. Then, for dessert we went to Hagen-Daaz and I got a Dazzler with 3 different types of ice cream, fudge, strawberries, nuts, butterfinger and oreo toppings...I haven't had that much yummy food in so long. And I don't feel THAT gross...no meal 6 tho I needed a good cheat I htink..I haven't been "bad" in a while, so this is okay IMO.
	www.kingsburymusic.net

08-31-2003, 08:33 PM	#23
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I try to mix it up a bit, but I have been keepin flat BB bench in every routine. typically I do flat bench first, then incline DB or BB, then SOMETIMES I'll do decline BB, but usually I'll then do flat flyes or cable crossovers and sometimes dips...I do typically 4 exercises per workout, 3-4 sets per exercise and I try to keep it in the 5-6 rep range, especially on my last sets for each exercise. I devote a whole day to chest, and do arms on their own day, back on its day, shoulders on their own day, and legs on their own day...3 on, 1 off split...THanks P-funk for any advice man, I know you're a smarty when it comes to this.
	www.kingsburymusic.net

08-31-2003, 09:00 PM	#24
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Okay, I like the idea of keeping the chest on a day by itself. But I don't like doing bench press everyweek. It is kind of like doing squats....I do these exercises once every three weeks at most, sometimes every other weeks depending on I feel. Also, it seems like you could use some contextual interference in your chest routine. If you always start with bench press your body is going to adapt to that and it is not going to progress at all......You need to mox it up big time......Also just because you are switching between dumbell and barbell bench press it is now reallt mixing it up that much... Besides the obviouis, that the weight is now unilaterally loaded (one dumbell in each hand) you are still performing horizontal flexion of the shoulder. Here are some tips that can help you kick your bench press in the ass: 1) train your sagital plane...........Bench press and flyes are horizontal flexion of the shoulder, which occurs in the transverse plane of motion....what you want to do is incorporate some exercises for the sagital plane, which is sagital plane flexion.....for this I like things like.....Neutral grip dumbell bench press, NG dumbell incline press, or NG dumbell decline press......or you can try doing neutral grip machine presses or reverse grip bench press....All of these exercises are going to work the sagital plane which will give you a little more stability in the shoulder joint, give you some new strength since the musculature is changed a bit and give you some new thickness. 2) don't neglect the decline bench!!!!! I love decline bench press, flyes and NG dumbell decline press....Why?? Because of the angle you are at you are slightly between 2 planes of motion, the frontal plane and the transverse plane......Because of this you are effectivly hitting both parts of pectoralis major (the clavicular and the sternocostal protion).....So don't shy away form the decline bench. 3) Try doing some exercises lying on a swiss ball, maybe every other week. This will make the stabalizers in your shoulder joint work that much more to push the weight....increasing the strength of your stabalizers is going to help when you push heavy weight on the bench press. 4) do some standing cable chest presses......Try doing them as upright as possible and if you can with your feet togehter instead of in the popular staggered stance that most people take....I like this exercise because you have no support behind you like you do when you are lying on a bench.....Now you are forced to deal with the reaction forces coming back at you when you are pushing forward so you will have to learn to stabalize yourself and generate more force. 5) take light weight and work on bar speed. take a light weight, maybe 135lbs., and just unrack it and do 3 reps as fast as you possibly can (even when the weight is coming down to you, you should almost be pulling it towards you a little bit). After three reps rack it and rest for 10sec....then do another set.....do about 10 sets....Or you can take a light weight, say 115lbs, and have a training partner time you and see how many reps you can get in 15sec......move the bar as fast as you can.....then rest for 20sec and do it agian.....try about 5 or 6 sets of that.....By doing things like this you can really work on your force generation because now, even though the weight is lighter that usual, you have to generate more force in order to move the bar faster which will lead to greater strength in the long run. 6) Finally try inloading the weight at the bottom of the rep...I did these the other day and posted the explanation of them in my journal so I will just paste it here for you to read: "unloaded bench press starting at the bottom of the movement. We set up a bench in the power rack with the pins placed right above our chest. We then unracked the weight and rested it on the pins at chest level. We start each rep from the bottom of the movement and every rep gets unloaded. So after each rep the bar is brought back down to the pins, rested on them for a 4sec count and then the weight is exploded back up. This is to increase explosive power and enhace our ability to recruit type IIb fibers. It is hard starting at the bottom of a rep so you have to use light weight compared to what you would normally use because you no longer have the momentum and inertia from the eccentric portion of the movement." Good luck
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08-31-2003, 09:09 PM	#25
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	thanks man, I'm gonna try these things next time I do chest..not ALL of them of course, but a few here and there, each week...I'll keep track of my progress(hopefully I have progress) and I'll let ya know.
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08-31-2003, 09:25 PM	#26
donescobar2000 The Gym's Disciple Elite Member Join Date: Jul 2003 Location: Your girlfriend bedroom. Haha! Posts: 1,586 Photos: 7	Good Cheat! Now get back on the train!
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08-31-2003, 09:28 PM	#27
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	haha will do. haven't cheated lately, and it was a special occaision. Plus, I'm not really cutting anymore, I need to worry about gaining strength first..if I cut all this fat off without any muscle, especially in my chest, I'll look like an even bigger asshole than I already do!!!!