LiftinBear

Hope Everone had a good week. Been browsing through some Journals. The regulars around here seem to be doing good. This forum sure keeps the motivation up!
Had another great week. Did some more measurements tonight. Not too much different from last week. I checked back on my log book and am pleased to say that I've increased the weight on most lifts. Still not at Mudge levels but I'll get there.

Hava a question for anyone that cares to answer...

My routine is 12 reps 4 sets for each excercise. Same weight. Am I better of to go to maybe lower reps and a bit higher weight. I am pleased with the progress so far but as the rest of you...I want more, What do you guys think?

Have a good week folks

Egoatdoor

Why not? Change things up for two to four weeks and see what happens both strength and physique wise. Then decide what to do after that.

You probably sense from my earlier posts that I am nuts about nutrition. Keep the calories, protein and carbs up during this period and you should see some great gains.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

gwcaton

hey Bear ,

For a change of pace why not try pyramiding do sets of 12 , 10, 8, 6 increasing the weight as you go down in reps. But like EGO said , change it up for awhile and see what happens. Just don't change several things at once . Change your rep range or your number of sets , or your Rest intervals, try super sets . see what works for you . Don't forget to change some of your exercises every 8 or 9 weeks too.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LiftinBear

I will try some Pyramiding next week. I've been looking at other routines in the journals...seems to be a popular way to go.
Thanks GW

Rocco32

Hey Lifting Bear. Just read your journal and looks like your doing great! Start posting your w/o's in your journal with the weights your lifting and how long you wait inbetween each set. That will help give us an idea of your intensity level and see the progress your making. JD gave you some great advice in the beginning of the thread of playing with different rep ranges. Go heavy with one exercise with a longer Rest Interval, and then the next exercise go lighter with higher reps and a short RI. Make sense? The pyramiding suggestion is good for an exercise or two also.

How's upping the cals going? Where are you at in that regards right now? And what cardio are you doing and for how long, at what intensity level?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

LiftinBear

OK...here is my workout plus some diet infomation. Let me know what you think.

This was my workout from last week...
Sunday
Cardio 20 mins Treadmill
lMonday
Squats4x12 at 60
Stiff Dead lifts4x12x 60
Standing Calf Raise4x12x45
Lunges4x12x25
Tuesday
Bench4x12x80
Incline Flyes4x12x25
BarBell Curls4x10x70
Hammer Curls4x12x25
Flat Flyes4x12x30
Concentration Curls4x12x30
WednesdayCardio
Thursday
Pullovers4x12x40
Lying Row4x12x30
Pull Downs4x12x50
Crunches
Dumbell Rows4x12x45
Neck lifts4x10x10
Friday
Military Press4x12x30
Front Raises4x12x17.5
Lateral Raises4x12x17.5
Skull Crushers4x12x25
Pull Downs4x12x40-45
Kick-Backs4x12x25
FridayCardio
Saturday-Off
__________________________________________________ _________________

Based on the advice from here I want to try this for next week...any suggestion are appreciated.


Sunday
Cardio 20 mins Treadmill 6 MPH

Lifting Plan
Plan on doing 4 sets of 12 reps then 10 then 8 then 6
lMonday
Squats50/60/70/80
Stiff Dead lifts (doc said I can't do there anymore due to a previous Back injury...need to find an alternate)
Standing Calf Raise40/45/50/55
Lunges25/25/25/25
Tuesday
Bench80/90/100/110
Incline Flyes25/27.5/30/32.5
BarBell Curls60/70/80/90
Hammer Curls 25/27.5/30/32.5
Flat Flyes30/32.5/35/37.5
Concentration Curls30/32.5/35/37.5
WednesdayCardio Treadmill 20 mins-6MPH
Thursday
Pullovers40/42.5/45/50
Lying Row30/32.5/35/40
Pull Downs45/50/52.5/55
Crunches
Dumbell Rows40/45/50/55
Neck lifts4x10x10
Friday
Military Press30/32.5/35/40
Front Raises17.5/17.5/17.5/17.5
Lateral Raises17.5/17.5/17.5/17.5
Skull Crushers20/25/27.5/30
Pull Downs40/42.5/45/47.5
Kick-Backs20/25/30/32.5
FridayCardio 20 mins treadmill 6 mph
Saturday-Off


With the diet, I am eating 6 meals plus a post workout shake. Try to get up to 3000 cals a day. Honestly...thats a challenge.

Here is my typical diet

Meal1
Cottage cheese 1.5 cups
Oatmeal or an apple

Meal 2
Same as meal 1

Meal 3
Diced chicken (baked 2 cups) with brown rice
Apple and raw veggies

Meal 4
Protien Bar

Meal 5
Roast Beef or Chicken Breast
Whole wheat pasta
Veggies

Meal 6
Protien Drink

plus a post workout shake

Thanks for the feedback if you have any

LiftinBear

oh yeah...I take 1 minute break between sets and 2 mins between excercises.

Rocco32

I made some suggestions up above in bold. The pyramid thing is good but I wouldn't necessarily do it every exercise. Pick the big main exercise and do it for that one. The other exercises vary between 5-12 reps. Mix it up and then after 2-3 weeks switch the reps again for those exercises. And play with your rest interval, try to have some RI's at 1 min. And some even at 30 sec. Looking good though, I like your dedication to this!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Egoatdoor

L, your diet except for the roast beef, is almost devoid of any fat or "healthy" fats. It is also hard to determine the amount of calories, protein, etc. because you don't indicate portion sizes, but I am going to assume it is short of 3000 calories. Here are some ways to boost the cals and healthy fats:

1) Add a tablespoon or two of flax seed oil daily. This can be mixed in your protein drink, poured on the veggies or pasta( if the taste does not bother you too much) or mixed in with the oatmeal or cottage cheese. One tablespoon is about 135 calories and 14 grams of healthy fat. Two tablespoons adds 270 calories daily right away.
2) Substitute on occasion some fish such as salmon( or some other type that you like) in meal 3 or 5.
3) Have a small handful of nuts such as almonds, walnuts or unsalted dry roasted peanuts each day. The unsalted peanuts, 2 ounces, is 320 calories and 28 grams of healthy fat.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

LiftinBear

Just a quick update to the Journal. Didn't have a great week last week but hoping this week will be better. Missed two workouts because of work. Need to get back on track for this week.
On a positive note I tried the pyramiding Rock, GW, and EGo were suggesting. Felt like a totally different workout. Had the good pumped up feeling after!!! Anyway I hope my update at the end of the week is more positive.
Have a good one folks.

LiftinBear

Hey all, Hope you all had a good week.
Work outs went well this week. I changed things up quite a bit with my routine. Started pyramiding various excercises. Sure felt good to see the bigger weights on the bar
Cut back on some of the Bicep excercises based on what Rock4832 said. Changed up my shoulder days as well to add upright rows (sure made the shoulders scream) and shrugs.

Did some measurments this morning and dropped another half inch off the waist. No changes in my other measurements.

Thats all for now.

gwcaton

Congrats on the 1/2" Wo's are sounding good

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LiftinBear

I spoiled myself this weekend and bought a spanking new Incline/Decline/Flat bench with a leg press!!!
Can't wait to get home tonight and use it for my leg day!!!

It will be good to do some incline work without the though of the bench falling back..

Later Guys

gwcaton

New equipment is always fun ! A bench with a leg press ?

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LiftinBear

Details...Details....Should have said Leg Curl and Extension...

It would be interesting to see a bench with a leg press though...

LiftinBear

Hey all. Had a pretty good week. Sure appreciate this forum and how helpfull you all are. Pleased to say this is the end of the 7th week of hitting the weights. Still pumped about it!!!
Updated my workout with the latest weights and exercises. The arms gained a bit from the last measurement ...just over 15 inches now. Lost 1/2 inch on the waist. Thighs are the same 25 inches...and weight is still at 168-9. I am noticing my body getting more toned but honestly thought I'd gain a bit more wieght. I cut out the cardio last week to see if that will help wilth building some more mass. Still eating about 3000 cals a day--high protein. Added flax oil to the diet as well.

As always ..I would appreciate your comments/suggestions on my workout.

Thanks everyone. Have a great weekend

lMonday
Squats50/60/70/80
Leg Extensions 45 at 12 reps for 4 sets
Leg Curls 45 at 12 reps for 4 sets
Standing Calf Raise 50 at 12 reps for 4 sets
Lunges 50 at 12 reps for 4 sets
Tuesday
Bench80/90/100/110
Decline Dumbell Press (each hand) 30/30/35/40
BarBell Curls 60/70/80/90
Hammer Curls 25/27.5/30/32.5
Flat Flyes 40 (each hand) at 12 reps for 4 sets


Thursday
Pullovers 40/45/50/55
Lying Row60/70/80/ 90 (Lying on elevated bench face down lifting barbell)
Pull Downs45/50/52.5/55
Dumbell Rows40/45/50/55
Crunches

Friday
Military Press30/32.5/35/40
Upright Row 40/50/60/65
Skull Crushers20/25/27.5/30
Cable Tricept Pull Downs40/50/50/55
Shrugs /40/40/50/55

gwcaton

Congrats on the progress Bear ! Makes it all worth the effort !

50 lb lunges ! Those are killer ! 40 lb flyes are nothing to sneeze at either.

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

LiftinBear

Hey GW
Yes the 50 lb lunges are a killer. Lunges have to be the excercise I like the least.

Egoatdoor

It may not be a bad sign. You could be gaining muscle( looking at the workouts you're doing) and losing fat.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

LiftinBear

Hey all,

This week was pretty good. Missed my Back workout but I'll do that later today. Added more weight this week. I'll post an updated workout next week. I threw on a progress picture in my gallery...but I don't think it shows to much progress unfortunatly. I'll get there...just got to keep hammering!!!
Take care everyone. Later

LiftinBear

Forgot to post a Website that I've been using for info...some of you might like it. Its got body charts and exercise info.
http://www.exrx.net/Exercise.html

JLB001

Thought I would pop in and say hello and good luck on your adventure!

"When you get to the end of your rope, tie a knot in it and hang on."

LiftinBear

Hey JLB001,
Thanks for dropping by.

LiftinBear

Here is the plan for this week. Added more weight over the past period to several of the exercises. Feel good about the squats this week...never lifted that heavy before. I am happy with how things are going. Expected a bit more progress but can see the body firming up. Good Feeling.

Weight 170 (same)
Arms 15 (same)
Gained a bit in the chest...43 inches (up an inch)



lMonday
Squats110/110/110/130--- 12 Reps
Leg Extensions 50/60/70/80 ---12 Reps
Leg Curls 50 at 12 reps for 4 sets
Standing Calf Raise 50 at 12 reps for 4 sets
Lunges 50 at 12 reps for 3 sets
Tuesday
Bench80/90/100/110
Decline Dumbell Press (each hand) 30/35/40/40
BarBell Curls 60/70/80/90
Hammer Curls 25/27.5/30/32.5
Flat Flyes 40 (each hand) at 12 reps for 4 sets
Concentration Curls 1 set of 35 lbs

Thursday
Pullovers 40/45/50/55
Lying Row60/70/80/ 90 (Lying on elevated bench face down lifting barbell)
Pull Downs45/50/52.5/55
Dumbell Rows40/50/55/60
Crunches

Friday
Military Press30/32.5/35/40
Upright Row 40/50/60/65
Skull Crushers20/25/27.5/30
Cable Tricep Pull Downs40/50/50/55
Shrugs /40/50/60/60

Still not doing Cardio