Another Training Log - 2005

LAM · 02-17-2005, 04:52 PM

Quote:

Originally Posted by Cardinal

LAM. Is that what you were thinking of using the IGF for, possible localized growth in the calves. Only way I know to make 'em grow is gain a whole bunch of bodyweight (getting fat and such).

yup. that's exactly what I'm planning on doing. I'm currently dropping some bf so I won't be able to try it out for at least a couple of months.

BulkMeUp · 02-18-2005, 11:59 AM

Quote:

Originally Posted by LAM

my arms grow like weeds,

Quote:

Originally Posted by LAM

I've put 1/4" on my arms in the past 2 months w/o even trying.

Quote:

Originally Posted by LAM

I wish my dam calves grew so easy. lol

I wish my whole body would just grow

The only part that grows easy is the belly

Quote:

Originally Posted by LAM

I bench PL style so my triceps get a lot of work from benching alone and I've never really done a lot of bicep work.

Hmmm , i've never tried any kinda PL work. Guess something to consider for the future.

PreMier · 03-01-2005, 10:34 PM

LAM, could you list what a typical diet might look like for a day? I'm curious how you divide up your calories/macros throughout the day.

LAM · 03-01-2005, 11:48 PM

lets see right now this is pretty much it:

Meal #1 Pre-WO - 45 grams whey & 1 cup oats
Post WO - 25 grams WPI, 8 oz water, 8 oz orange/banana juice, 1 scoop gatorade mix, 1 banana
Meal #2 - tuna salad, couple of strawberries, 6 grams fish oil caps
Meal #3 - 6 oz chicken breast, 1 cup cooked red lentils, 1 cup brocolli
Meal #4 - 6 oz ground sirloin, 1 cup of oats or lentils, veggies
Meal #5 - 6 oz of fish or beef, mixed green salad, veggies
Meal #6 - 45 grams WPC, 18 oz whole milk, 6 grams fish oil caps

* right now my goal is to lose a little bf so I'm basically doing 3 meals of protein/carbs and 3 meals of protein/fats

* IMO, my caloric intake is low for most my size. my activity level during the day is about nill. most of my time is spent either on the phone or PC

LAM · 03-02-2005, 05:43 PM

Decided to do GVT for at least the next 6 weeks while i'm losing some bf. this will make training easier for a while so I can concentrate on som work projects. I'm going to train with weights every other day and will alternate exercises for each time a train a body part. So this week I used Hacks as my quad dominant exercise so next week I'll use the Leg Press, and repeat.

* 15 minutes ligh-cardio on treadmill

Quads

Hack Squat - 275x10x10

Hammies

Lying Leg Curl - 75x10x10

* 15 minutes light-cardio on the treadmill

* 20 minutes stretching

IMO the hardest part of GVT is having is sticking to the 60 sec rest period inbetween sets. after about 5 sets you definetly want a longer rest period.

BW - 250 @ 11%. I'm shooting for 240 @ 7% by mid April

LAM · 03-04-2005, 08:00 PM

* 15 minutes ligh-cardio on treadmill

Shoulders

Seated DB Press - 50x10x10

Biceps

Standing BB Curl - 65x10x6

Triceps

V-Bar Extension - 135x10x6

* 15 minutes light-cardio on the treadmill

* 20 minutes stretching

LAM · 03-06-2005, 04:35 PM

* 15 minutes light-cardio treadmill

Chest

Incline BB Bench - 225x10x5

Inc DB Fly - 35x10x5

Back

Close Grip Pulldowns - 120x10x10

* 15 minutes light-cardio treadmill

* 20 minutes stretching

Cold Iron · 03-07-2005, 03:19 PM

LAM- what kind of stretching are you doing? Is there a program or anything(, I could really use a better stretching routine.

LAM · 03-07-2005, 03:42 PM

Quote:

Originally Posted by Cold Iron

LAM- what kind of stretching are you doing? Is there a program or anything(, I could really use a better stretching routine.

check out this link. there is some great info on stretching

http://www.ifafitness.com/stretch/stretch7.htm

soxmuscle · 03-08-2005, 12:32 AM

you do 10 sets of the same excercise and that makes up your entire back routine?

LAM · 03-08-2005, 01:02 AM

I'm doing GVT right now, my main goal for the next couple of months is to lose some body fat and increase muscular endurance. this will prepare me for my next powerbuilding phase in the middle of the summer.

LAM · 03-08-2005, 11:23 AM

* 15 minutes light-cardio treadmill

Quads

Leg Press - 495x10x10

Hammies

Standing Leg Curl - 40x10x10

* 15 minutes light-cardio treadmill

* 20 minutes stretching

M.J.H. · 03-08-2005, 12:02 PM

Quote:

I'm doing GVT right now, my main goal for the next couple of months is to lose some body fat and increase muscular endurance. this will prepare me for my next powerbuilding phase in the middle of the summer.

How's GVT treating you bro? I have heard good things about it. Never done it much myself.

LAM · 03-08-2005, 01:00 PM

so far so good. leg press was a little easy today so I will have to increase my weight on that exercise. my main focuse for the next couple of months is to increase my endurance and flexibility. I used to be able to do full splits w/o even being warmed up. I need to get back to that point.

LAM · 03-28-2005, 03:25 PM

* 60 minutes low intensity cardio

* 20 minutes of stretching

this is the first time I have done any exercise in the past 3 weeks. I needed the break. diet is right on, getting in about 3-3.5k clean cals.

BW was 247 lbs today.

Yanick · 03-28-2005, 08:32 PM

Quote:

Originally Posted by LAM

* 60 minutes low intensity cardio

* 20 minutes of stretching

this is the first time I have done any exercise in the past 3 weeks. I needed the break. diet is right on, getting in about 3-3.5k clean cals.

BW was 247 lbs today.

still going to stay with GVT?

LAM · 03-29-2005, 12:03 AM

yup. I'm going to make some mods to some of the training sessions. Like when I do back I'll do 5x10 or BB rows then like 5x10 of pulldowns to the front, etc. I'll do the same thing to other body parts I just haven't come up with the full plan yet.

LAM · 04-04-2005, 07:28 PM

* 15 minutes light-cardio

Incline BB Bench - 1x135x20, 2x225,10, 3x315x5
Incline DB Press - 2x85x10
Incline DB Fly - 1x45x8

BB Row - 2x135x10, 5x225x10
WG Pulldowns - 3x140x10
EZ-Bar Pullovers - 2x50x10

* 15 minutes light-cardio

BW = 247 lbs

**P-funk** · 04-04-2005, 07:29 PM

what is you BF% now?? How are you on your diet? You are dieting for vacation right?

LAM · 04-05-2005, 12:07 AM

Quote:

Originally Posted by P-funk

what is you BF% now?? How are you on your diet? You are dieting for vacation right?

yea trying to lean up before I have to hit the beach. I need to get tested but I should still be right around 11%. taking off the past month definetly didn't help but I didn't eat to bad either.

how long till your comp ?

**P-funk** · 04-05-2005, 03:01 AM

Quote:

Originally Posted by LAM

yea trying to lean up before I have to hit the beach. I need to get tested but I should still be right around 11%. taking off the past month definetly didn't help but I didn't eat to bad either.

how long till your comp ?

8 more weeks to go.

LAM · 04-07-2005, 01:12 PM

* 15 minutes light-cardio

Hack Squat - 2x135x20, 1x225x15, 5x315x10

Leg Press - 5x495x10

Lying Leg Curl - 6x60x10

* 15 minutes light-cardio

20 minutes stretching

LAM · 04-11-2005, 07:13 PM

* 15 minutes light-cardio

Incline BB - 1x135x20, 1x225x10, 3x315x5 (6 sec TUT)
Incline DB Press - 3x80x10 (6 sec TUT)
Incline DB Fly - 2x35x6 (4 sec hold in the full stretch position)

BB Row - 1x135x15, 5x185x10
WG Pulldown - 3x140x8
EZ Bar Pullovers - 2x55x10

* 15 minutes light-cardio

LAM · 04-13-2005, 09:41 PM

* 15 minutes light-cardio

Hack Squat - 2x135x20, 1x225x10, 1x315x10, 2x405x10 (6 sec TUT)

Leg Press - 1x495x10, 1x585x10, 1x675x10, 1x765x10 (6 sec TUT)

Lying Leg Curl - 1x60x10, 5x75x10 (8 secs on the eccentric)

* 15 minutes light-cardio

LAM · 04-16-2005, 11:31 PM

* 15 minutes light-cardio

BB Military Press - 2x135x10, 1x185x10, 3x225x8 (6 secs on the eccentric)
Lateral Raise - 3x35x8

EZ Bar Curl - 1x40x10, 1x60x10, 1x80x10, 1x100x10, 1x110x10
Inc Hammer Curl - 3x35x8

V-bar Tricep Pushdowns - 1x100x30, 1x120x20, 1x130x20, 1x140,20, 1x150x20
OH DB Extension - 3x40x10

* 15 minute light-cardio

LAM · 05-06-2005, 08:52 AM

* 15 minutes light-cardio warm up

Inc BB Bench - 1x135x20, 1x225x10, 2x315x10
Dec BB Bench - 1x315x10, 2x365x5
Inc DB Press - 2x80x10
Flat Fly - 2x45x8

WG Pulldowns - 3x140x15
BB Row - 3x135x15
Seat WG Row - 3x140x10
EZ Pullover - 3x65x10

* 15 minutes light-cardio warm down

BW - 242, bf - 11%

LAM · 05-09-2005, 12:17 PM

* 15 minutes light-cardio

Leg Press - 1x315x20, 1x405x20, 1x585x15, 1x675x10, 1x765x10, 1x855x10, 1x945x10

Hack Squat

03-01-2005, 10:34 PM	#123
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	LAM, could you list what a typical diet might look like for a day? I'm curious how you divide up your calories/macros throughout the day.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-01-2005, 11:48 PM	#124
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	lets see right now this is pretty much it: Meal #1 Pre-WO - 45 grams whey & 1 cup oats Post WO - 25 grams WPI, 8 oz water, 8 oz orange/banana juice, 1 scoop gatorade mix, 1 banana Meal #2 - tuna salad, couple of strawberries, 6 grams fish oil caps Meal #3 - 6 oz chicken breast, 1 cup cooked red lentils, 1 cup brocolli Meal #4 - 6 oz ground sirloin, 1 cup of oats or lentils, veggies Meal #5 - 6 oz of fish or beef, mixed green salad, veggies Meal #6 - 45 grams WPC, 18 oz whole milk, 6 grams fish oil caps * right now my goal is to lose a little bf so I'm basically doing 3 meals of protein/carbs and 3 meals of protein/fats * IMO, my caloric intake is low for most my size. my activity level during the day is about nill. most of my time is spent either on the phone or PC
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-02-2005, 05:43 PM	#125
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Quads & Hammies : 03-02-05 Decided to do GVT for at least the next 6 weeks while i'm losing some bf. this will make training easier for a while so I can concentrate on som work projects. I'm going to train with weights every other day and will alternate exercises for each time a train a body part. So this week I used Hacks as my quad dominant exercise so next week I'll use the Leg Press, and repeat. * 15 minutes ligh-cardio on treadmill Quads Hack Squat - 275x10x10 Hammies Lying Leg Curl - 75x10x10 * 15 minutes light-cardio on the treadmill * 20 minutes stretching IMO the hardest part of GVT is having is sticking to the 60 sec rest period inbetween sets. after about 5 sets you definetly want a longer rest period. BW - 250 @ 11%. I'm shooting for 240 @ 7% by mid April
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-04-2005, 08:00 PM	#126
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Shoulders, Biceps & Triceps : 03-04-05 * 15 minutes ligh-cardio on treadmill Shoulders Seated DB Press - 50x10x10 Biceps Standing BB Curl - 65x10x6 Triceps V-Bar Extension - 135x10x6 * 15 minutes light-cardio on the treadmill * 20 minutes stretching
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-06-2005, 04:35 PM	#127
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Chest & Back : 03-06-05 * 15 minutes light-cardio treadmill Chest Incline BB Bench - 225x10x5 Inc DB Fly - 35x10x5 Back Close Grip Pulldowns - 120x10x10 * 15 minutes light-cardio treadmill * 20 minutes stretching
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-07-2005, 03:19 PM	#128
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	LAM- what kind of stretching are you doing? Is there a program or anything(, I could really use a better stretching routine.

03-08-2005, 12:32 AM	#130
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	you do 10 sets of the same excercise and that makes up your entire back routine?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

03-08-2005, 01:02 AM	#131
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I'm doing GVT right now, my main goal for the next couple of months is to lose some body fat and increase muscular endurance. this will prepare me for my next powerbuilding phase in the middle of the summer.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-08-2005, 11:23 AM	#132
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Quads & Hammies : 03-08-05 * 15 minutes light-cardio treadmill Quads Leg Press - 495x10x10 Hammies Standing Leg Curl - 40x10x10 * 15 minutes light-cardio treadmill * 20 minutes stretching
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-08-2005, 01:00 PM	#134
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	so far so good. leg press was a little easy today so I will have to increase my weight on that exercise. my main focuse for the next couple of months is to increase my endurance and flexibility. I used to be able to do full splits w/o even being warmed up. I need to get back to that point.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-28-2005, 03:25 PM	#135
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Cardio : 03-28-05 * 60 minutes low intensity cardio * 20 minutes of stretching this is the first time I have done any exercise in the past 3 weeks. I needed the break. diet is right on, getting in about 3-3.5k clean cals. BW was 247 lbs today.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

03-29-2005, 12:03 AM	#137
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	yup. I'm going to make some mods to some of the training sessions. Like when I do back I'll do 5x10 or BB rows then like 5x10 of pulldowns to the front, etc. I'll do the same thing to other body parts I just haven't come up with the full plan yet.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-04-2005, 07:28 PM	#138
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Chest & Back : 04-04-05 * 15 minutes light-cardio Incline BB Bench - 1x135x20, 2x225,10, 3x315x5 Incline DB Press - 2x85x10 Incline DB Fly - 1x45x8 BB Row - 2x135x10, 5x225x10 WG Pulldowns - 3x140x10 EZ-Bar Pullovers - 2x50x10 * 15 minutes light-cardio BW = 247 lbs
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-04-2005, 07:29 PM	#139
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	what is you BF% now?? How are you on your diet? You are dieting for vacation right?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2005, 01:12 PM	#142
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Quads & Hammies : 04-06-05 * 15 minutes light-cardio Hack Squat - 2x135x20, 1x225x15, 5x315x10 Leg Press - 5x495x10 Lying Leg Curl - 6x60x10 * 15 minutes light-cardio 20 minutes stretching
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-11-2005, 07:13 PM	#143
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Chest & Back : 04-11-05 * 15 minutes light-cardio Incline BB - 1x135x20, 1x225x10, 3x315x5 (6 sec TUT) Incline DB Press - 3x80x10 (6 sec TUT) Incline DB Fly - 2x35x6 (4 sec hold in the full stretch position) BB Row - 1x135x15, 5x185x10 WG Pulldown - 3x140x8 EZ Bar Pullovers - 2x55x10 * 15 minutes light-cardio
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-13-2005, 09:41 PM	#144
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Quads & Hammies : 04-12-05 * 15 minutes light-cardio Hack Squat - 2x135x20, 1x225x10, 1x315x10, 2x405x10 (6 sec TUT) Leg Press - 1x495x10, 1x585x10, 1x675x10, 1x765x10 (6 sec TUT) Lying Leg Curl - 1x60x10, 5x75x10 (8 secs on the eccentric) * 15 minutes light-cardio
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

04-16-2005, 11:31 PM	#145
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Shoulders & Arms : 04-15-05 * 15 minutes light-cardio BB Military Press - 2x135x10, 1x185x10, 3x225x8 (6 secs on the eccentric) Lateral Raise - 3x35x8 EZ Bar Curl - 1x40x10, 1x60x10, 1x80x10, 1x100x10, 1x110x10 Inc Hammer Curl - 3x35x8 V-bar Tricep Pushdowns - 1x100x30, 1x120x20, 1x130x20, 1x140,20, 1x150x20 OH DB Extension - 3x40x10 * 15 minute light-cardio
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

05-06-2005, 08:52 AM	#146
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Chest & Back : 05-05-05 * 15 minutes light-cardio warm up Inc BB Bench - 1x135x20, 1x225x10, 2x315x10 Dec BB Bench - 1x315x10, 2x365x5 Inc DB Press - 2x80x10 Flat Fly - 2x45x8 WG Pulldowns - 3x140x15 BB Row - 3x135x15 Seat WG Row - 3x140x10 EZ Pullover - 3x65x10 * 15 minutes light-cardio warm down BW - 242, bf - 11%
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

05-09-2005, 12:17 PM	#147
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Quads : 05-08-05 * 15 minutes light-cardio Leg Press - 1x315x20, 1x405x20, 1x585x15, 1x675x10, 1x765x10, 1x855x10, 1x945x10 Hack Squat