BulkMeUp

Hey Emma.

I thought of that routine on fri and soon thereafter there was a power shutdown due to a massive thunderstorm. Didnt get around to posting it until a while ago. Will see what feedback i get.

Weekend was ok, otherwise. Dont feel too enthusiastic about the gym yet. Just sorta going there because i have to and not because i really want to. .. very strange..

Hope you had a good weekend.

BulkMeUp

Regular DL's - wu 90x10, 110x8 - 180x8,6,7,7
Flat Bench - wu 30x8, 40x8 - 60x6,7,7,8
CG seated lat pulls - wu 80x8 - 130x6,7,7,8
DB Militaries - 40 x7,7,7
Leg Press - 430x6,7,7,7

Wasnt feeling too energised about going to the gym even thought i took a week completly off. Thought things would have improved, but it wasnt the case Was keen on starting the new routine on sat, but just didnt feel like going to the gym. Was tired and sleepy most of the day. This inspite that i am not overworked at work or otherwise. Hope i am not comming down with something.

On Sun i dragged myself to the gym and didnt think i would do too well, but managed to do a decent full body wo. Didnt break any PR's as i did an active rest type of wo with 80% of weights that i could have done. But managed to get through the wo with decent numbers with ~120secs RI and did the entire wo in 80mins.

I also decided to up cals a bit and did ~2900 cals. Could have been more as 1 was a cheat meal and def had a bit more fat. So probably 3100-3200 cals. Woke up this morning almost 1.5lb heavier and bf14% Hopefully that is just a blip on the screen.

Plan to stay on ~2900 cals (if i am able to gain 1lb/week). with the following macros:
2.34 Carbs per lb of LBM
0.45 Fat from all sources per lb of LBM
2.05 Total Protein per lb of LBM
(1.69 Complete Protein per lb of LBM)

Feeling a bit more alive today. Dont know weather it was the rest on sat or the increased cals/carbs or both. Just hope things improve or at least stay this way.

BulkMeUp

Flat DB Bench - wu 30x10, 45x8 - 60x7,7,7,6
CG Seated Lat pulls - 130x8,8,8,8
Decline BB Curls - 90x9,8,8
WG Pulldowns - 135x10,10,10
Standing Mils - 40x6,6,6

Pretty good wo. and maintained a good RI. I wasnt sure about the number of sets but i think i can manage.

Flat bench is still stuck at 60's. Hopefully by the end of this routine i shall improve.

Lat pulls - reduced weights as i wanted to do them with better form and also considering the higher reps than what i did previously.

Decline - Got to the machine and there was an older guy, straddled on the bench and using the barbell ... to do bicep curls... WITH NO WEIGHTS ON IT!! .. This while both squat racks were unoccupied. All he did was some reps liftng the bar from his quads upto elbow level... after several reps he then did the same but at the upper end with mucho swinging back and forth I have nooo idea what he planned to accomplish with that.. but he did waste my time as i had to want for the bench as the other one was occoupied as well BUT.. i did well on these. Reps have improved even though chest was a bit sore.

Wg pulldowns - reduced weight to do it with proper form. By this time my back was sore but still did well.

Standing milis - wasnt sure if i could manage much with all that chest and back work, but i did better than previously!

I didnt push near failure on any reps and only tried to get into the RR.
------------------------------------------------------------------

Gah!! it has been sooo busy at work since monday. I almost forgot to put together my routine sheets in excel. Just before leaving i threw together today routine and printed it and left for the gym. Still have to do the rest.
---------------------------------------------------------------------
Got some positive feedback (4x split critique) to this routine. I shall tweak it a bit as suggested by Yanick. I will def give a full body wo a try for my next routine.
--------------------------------------------------------------------

Have been considering for a while and decided to do Creatine for this cycle and started on sunday (21aug05). I need mass and badly I have not done the overload and am slowly easing into it. ~2.5 g in meal#4 (everyday) and ~5g in pwo shake.

BulkMeUp

Diet is driving me crazy!! Today is only wed and i seem to have put on 2lbs since sunday!!!!! and 0.5" on my waist I weighed 154.4/14% on saturday morning and 156.6 today morning (wednesday). I def want min fat gain (who dosent ) as i dont want to spend months cutting/recomping later (i know.. i know.. who does )

I dont think it is the creatine as i havent been on it long and have not done the overloading. I guess i shall take a setp down from the 2900cals. Maybe go down to 2700-2800 and see how the week turns out. This means lowering the carbs as fats are pretty low as it is. Will post macros tomorrow as i dont have them at this computer.

Tom_B

Your probably just holding onto some water ... you wouldn't have been able to put on 2lbs in such a short time..

I thought your maintenance was only around 2400 cals?? Why'd you take such a huge leap on the cals so fast??

BulkMeUp

Hopefully it is only water. I gues you are right.

Actually i was a 2600 for a week or so before going to 2900. But am back to ~2700-2800 now. Today i weighed in at 156.2 . So seems to be holding with those cals. Next week i shall go upto 2900 and see what happens.

BulkMeUp

Leg Press - wu 270x8, 340x7 - 430x7,7,7,7
Pull throughs - 60 x11, 75x10, 85x10,10
Standing Calves - 175x8,10
Seated Calves - 100x10,12,11
Weighted Leg raises - 15x7,7,7

Leg press - same weights as last time. Did one more rep on all sets. Legs had a bit mild sorness from sundays wo so i didnt want to push too hard.

Pull Throughs - *new* These were great for lower back but didnt do a thing for hammies/glutes. I tried both stiff leg and bent leg. The latter should have placed emphasis on hams/gluts but it didnt. I guess in an effort to avoid being pulled back into the weight stack, i had to lean forward. As a result i couldnt push back as on a DL to hit the hams/glutes. I think i might have to throw in a set of lunges or replace them with some DL's or go with Yanicks suggestion. But i really like the Leg press as it hits my quads very well.

Calves - Both the exercises were good. Felt them in my calves for the rest of the evening. Am sure i will be hobbling in pain after the next wo which has 25-30 reps

Weighted leg raises - these were good as usual. I like these, but i havent really improved on the weight. Hopefully the next few weeks will see and improvement.

BulkMeUp

Food Item = cals | carbs | fat | pro

Meal#1
50g Oats 153 24.8 2.56 6.4
35g whey 132 4.7 1.9 24
1 tsp olive oil 45 0 5 0
1Apple 81 21 0 0
TOTAL 411 50.5 9.46 30.4

Meal#2
150g cooked brown rice 166 34.5 1.5 4.5
100g cooked chicken breast 165 0 4 31
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
50g cooked Lentils (or Beans) 58 10 0 4.5
TOTAL 474 54.5 10.5 40

Meal#3
1 can tuna 146 0 2 30
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1cup lettuce 10 2 0 1
85g cottage cheese 106 4.76 1.28 10.2
TOTAL 494 46.76 7.88 48.9


Meal#4
70g Oats (raw measure) 282 48 5.9 8.3
2caps fish oil 20 0 2.3 0
35g Egg-Whey Protein 113 4 1.6 27
1 cup veggies 40 10 0 0
TOTAL 455 62 9.8 35.3

Meal#5
150g Sweet potato 129 30 0 3
1cup brocolli 50 10 0 6
1 tsp olive oil 45 0 5 0
1 can tuna 146 0 2 30
85g cottage cheese 106 4.76 1.28 10.2
2caps fish oil 20 0 2.3 0
TOTAL 496 44.76 10.58 49.2

Meal#6
1 slice Sunflower seed Rye bread 106 20 1.15 3.85
.50oz (15g) walnuts 92 2 9 2
250g Cottage Cheese 112 12.2 5.2 30
TOTAL 310 34.2 15.35 35.85

PWO
70g Oats (raw measure) 282 48 5.9 8.3
1 banana (~7") 105 27 0 1
35g whey 132 4.7 1.9 24
TOTAL 519 79.7 7.8 33.3
Total in Calories consumed 522.2 318.8 70.2 133.2
Percent Split 100.00% 61.05% 13.44% 25.51%

Number of shakes per week 4

Cals per day INCL PWO shake 2936.57 338.26 68.03 258.68
Percent Split 100.00% 45.10% 20.41% 34.49
------------------------------------------------------------------
2.56 Carbs per lb of LBM
0.51 Fat from all sources per lb of LBM
1.96 Total Protein per lb of LBM
(1.56 Complete Protein per lb of LBM)

Tom_B

Hey Adrian! How's everything going? Having a relaxing weekend?

BulkMeUp

Hey Tom.. anything but relaxed Just too many chores to do.. need some time off to relax. Hope you are doing well.

BulkMeUp

Bent over BB rows - wu - 70x8,90x8 - 110x8,8,7,7
Incline DB press - wu 40x8 - 45x10,9,7,6
WG Seated rows - 80x10,100x10,120x10
Pec Dec - 105-12,120x12, 10
DB upright Rows - 30x9,10,8

Bent overs - these went well, though didnt set any PR's. But will hike up the weights next session

Incline - First 2 sets were good, Then a drop in strength and didnt make to RR 8-10. I hadnt planned for that warmup set and should have skipped it considering my chest would have gotten warmed up from the rows. But i decided to do it anyway. So next time i shall skip that wu and hopefully the Inclines will improve.

Seated Rows - First 2 sets were easy. Think i got the weights right for the last set. But considering i got to max RR, i will increase the weight next session.

Pec Dec - Did surprisingly well with these considering i just did 2 Back and 1 chest exercise. Thought 105 would be enough but 120 seemed to the right weight. No PR as ~1256 is what i previously did for this exercise.

DB upright rows - Tried these for the first time. Didnt like them. The side of the DB kept bumping against my wrists. Next time i shall try the EZ bar.
----------------------------------------------------------------------

The next say (Sunday) was supposed to be Lower. I was running a bit late but i finally got to the gym. And at the doorway i realized that i had forgotten to carry my shoes. Since it was a nice a sunny day, I WAS WEARING SANDALS!!! No way i was going to do a lower wo in sandals or barefoot. Upper i could do, but not lower

Oh well, decided to go for a bit of a walk but that didnt last too long as well, as i began to fell very hot. Wearing a navy blue t-shirt in the sun is not a good idea (even though i am well aware of that, but the walk was not planned). Ah well, just went home, finished my chores for the day and relaxed to get over my annoyance.

So i shall do this wo today(Mon). Which means i shall have to wo 5 days this week!!
----------------------------------------------------------------------

Upped cals to ~2900 as of sat. Lets see how this week plays out. The increase in cals is all carbs. I will be monitoring my waist measurement along with my weight & BF every week. Need to keep track of where those cals are going They can go anywhere they please, including my skinny brown ass, but except my midsection.
--------------------------------------------------------------------

The Simpson's
Homer is working out a calculation to predict the end of the world.
Marge "You couldn't predict 6 O'Clock from 5:30!"

Family Guy
The Family Helps Lois break out of jail and they are hiding in Asian-Town. Peter enters the room and the family is sitting down to dinner.
Lois "Oh hi Peter. I ordered Caucasian for dinner tonight"

Tom_B

Hope ya get to relax soon ..

Your also not allowed working out in scandals at your gym
LOL the first time we went to that gym , we shouldn't have told them we didn't have any shoes and just went on with our scandals and hoped no one noticed



LOL
Family guy is so much better than the simpsons

BulkMeUp

I'm hoping for that, considering this is a long weekend.
I didnt know it was a big rule. I guess they might tell you only if they see you in sandals or some ass complained.
I never watched much in the past. But i get a good laugh out of those shows.

BulkMeUp

RDLs - wu 90x6, 160x8 - 180x8,7,7,8
Low Back Squats - 160x6, 140x8,8,10
Seated Calves - 90x10,10
Standing Calves - 115x22,75x20,23
Lying Curls - 45x12,50x12,12

RDL- Somehow i felt it in my mid and lower back even during warmups. I think i was too focussed on pushing back and has a curve in my lower back. Need to change focus to holding straight. But i got comfortably into the RR. Didnt break any PR's but next time weights are going up.

Low back squats - Didnt really hold them too low. Just a couple of inches or so. First set really hurt my traps with the weight . so i had to lower the weights for the next sets. Besides i wasnt getting down to parallel. Weight was not as high as i usually managed to do. And 90RI, my ass! That only loked good on paper. No way in hell that actually happened. I had to take ~120. But considering this exercise was immediately after RDL's, some consideration had to be given to the RI and reduction of weight. Next time i think i should try a towel around the bar Hope i remember to take one along.

Seated claves - these were ok. managed to get to max RR.

Standing claves - Never ever tried a RR of 25-30. So i took a guess and started with 115lbs. Didnt make the RR. Had to reduce the weight and tried again. Missed. Gave it one more shot and somehow squeezed out 3 more reps than the previous set, but still missed RR. So next time, i may have to lower weights further. I thought today my claves would be plenty sore, but surprisingly they are ok. Back is more sore than claves Maybe it will catch up with me tomorrow
----------------------------------------------------------------------

This damn weight gain is driving me crazy Last week i went upto ~156. So i dropped cals and eventually ended the week with ~155.4 . Sat onwards i went back to 2900 cals. Yesterday morning i weighed in at 157.4 and today 158! seems just a 100 cals or so is making me put on the lard. I wouldnt be annoyed with just the weight gain. But my waist has grown a whole inch now (34.5", as of this morning) I dont know what it is maybe it is the fact i weighted myself after a training day where my cals were ~3100? Wont know if that is a factor until Thu morning as today is Upper wo. But i shall drop carbs in my last meal and go down to 2800 and see how this week plays out.

Tom_B

I think you should just stick at 2700-2800. I mean your maintenace is only 2600 cals (or less). So just increase by 10% at first .. which would leave you at 2760 cals. No reason to go up to 2900 yet. And also remember your not doing any more cardio anymore so that's gonna take it's own toll ..

Emma-Leigh

It could be because you have dropped cardio very quickly - your body was probably used to putting out all that energy and would be quickly replenishing those glycogen stores that were constantly depleted...

Plus, your workouts are a little shorter than they were - which is going to be expending more energy...

I'd pull it back for a little while to stabilise things.... May be try to sit at 2700 odd cals?
300g carbs (2.25 x lbm)
230g protein (1.75 x lbm)
60g fat (0.45 x lbm)


I have no idea how this would change things, but I would consider trying something to simplify your meals as well - the more complex they are, the more likely you are to go wrong somewhere - so consider something like:

Meal#1
50g Oats
1 med. apple
40g whey
1 tsp olive oil (or 1 tbs linseed meal)


Meal#2
100g cooked brown rice
60g cooked Lentils (or Beans)
100g cooked chicken breast
1 tsp olive oil (contained in food)
1 cup veggies


Meal#3
100g cooked brown rice
60g cooked Lentils (or Beans)
1 can tuna
3 caps fish oil
1 cup veggies


Meal#4
60g Oats (raw measure)
40g Egg-Whey Protein
3 caps fish oil
1 cup veggies


Meal#5
150g Sweet potato
1 can tuna
1 tsp olive oil
1 cup vegetables


Meal#6
.50oz (15g) walnuts
250g (1 cup-ish) 1% Cottage Cheese


PWO
60g Oats (raw measure)
1 banana (~7")
40g whey
(**I still say some milk would be beneficial here!!!**)

BulkMeUp

Yep. I think i shall sit at a lower end for a bit and see how things go. Yesterday i did 100 cals less than usual (3000 instead os 3100 - incl pwo shake) and today i weighed in at 157.8 (yesterday was 158.0) so really no change. Today is off (so no pwo shake so less ~500 cals) , which means Tomorrow morning will show how that works out. Maybe weight will drop

BulkMeUp

You are right. I probably changed the wo and diet together which was too much too soon.

Ok, i'll sit at that range for this and next week.

Mon to Fri my meals are 100% on track. Weekend maybe 1 or 2 cheat meals, while macros are not correct, i keep an eye on total cals. I also suspect that since i have both sat and sun as training days. It means an extra ~500cals PWO shake. However, training and chores are all i mostly do on those days. No other physical activity. So maybe 3000 cals (incl pwo) could be a bit much for those days

Since I'v got my meals packed for this week, will do your revised diet from sat.

I'll get some skim milk powder. How much would you suggest for this shake, Emma?

Tom_B

Whoa why are you going up to 3100 cals on your work out days?? Your maintenance is only 2600 and that's when your doing cardio. You've increased cals way too much ..
Why not sit back down at 2700 cals like Emma Sugessted ( I think she also meant including PWO ..) and see what happens from there.
After that you can try having your cals around 2700 - 2800 (both work out days and off days) and then for your leg workout days bring your cals up to 3100+ cals (lots of carbies). That way you can also emphasize your legs as I know you have trouble with them.

P.S. I know I'm not Emma .. but I think anywhere from 25 - 35G of skim milk powder would be good PWO.

BulkMeUp

2600 was average for the week. Which means there is a 400-500 cal diff between training and off days due to the pwo shake.

So presently, 3100 is on training days which incl pwo shake and off days it is 2640 in a week (due no shake). Making it an average if 2900 per day.

2700 is average for the week. Which would mean training days are higher than off days.

Same total cals for wo and off days? Then off days would have too many cals.

hmmm .. will have to think about that.

Thanks for that info. I'll have to rework the pwo shake cals. But lets see if Emma suggests the same for me.

Tom_B

LOL ok makes sense to me now , wasn't following ya there!



I always have the same amount of cals on my off days .. sometimes even more I just replace my PWO shake with a whole meal. Remeber you grow outside of the gym .. not in.


Ok no more spamming your journal Emma won't have a chance to read anything LOL