BulkMeUp

You bet! After i was done with it, if you asked me for my name, i wouldnt remember
30, lucky? god i'm getting baked in my apartment. I dont have central a/c only a unit/window a/c for my bedroom.

BulkMeUp

Thanks again Emma. I'll make all your corrections.
This morning was 157.8/14%. Seems like i have dropped a lb again. But this could be that i did low-ish carbs the past 2 days (as well as the very hot summer weather in my apt probably drained some water off me, even though i keep drinking water as usual). Today is a high day. BF is borderline 14-15% as it has been fluctuating for the past couple of weeks. Hopefully this new diet plan will give me a more steady progress.

Yea, that wasnt a good idea. I simply placed the high days on the weight training week days. But i dont think i could have eaten 2 high days in a row.

BulkMeUp

Todays weight : 157.8/14% - LBM :135 - fat -22

Low (2022/135 = 14.97 cals/lbm)
Cals per day INCL PWO shake 2022.00 176.40 67.25 200.90

1.31 Carbs per LBM
0.50 Fat per LBM
1.50 Protein per LBM
--------------------------------------------------------------

Medium (2343/135 = 17.35 cals/lbm)
Cals per day INCL PWO shake 2343.00 277.77 58.19 197.80

2.07 Carbs per LBM
0.43 Fat per LBM
1.47 Protein per LBM
--------------------------------------------------------------

High (2758/135 = 20.42 cals/lbm)
Cals per day INCL PWO shake 2758.00 394.02 45.74 211.65

2.93 Carbs per LBM
0.34 Fat per LBM
1.58 Protein per LBM
-------------------------------------------------------------
Average : low*3 (2022*3) + med*2 (2343*2) + high*2 (2758*2) /7 = 2324

2324/135 = 17.21 cals/lbm
-------------------------------------------------------------

BulkMeUp

Ellipitical cross trainer
Level 6
RPM ~50
Total time 40mins

Decline crunches - 50 x12,12,12
Weighted leg raises - 15 x11,11,11

Cardio was good. Sweated but not not exhausted. I plan to increase the level each week, so hopefully that wil make things more intense as the weeks pass.

Dec crunches - Will try the same weight next time but put the bench much lower. From what i know the rom for crunches is small as going beyond brings the hip flexors into play. But is see guys going from dec position to almost sitting up!

Weighted leg raises - these are comming along slowly but surely. Got a couple of extra reps out for each set.

BulkMeUp

Squats - wu 90 x10, 10 - 190 x8, 6, 7, 8
Leg Sled - 267.5 x11, 10, 10
Leg Extn - 120 x12, 140 x12
DB milis - 20x12, 45x5, 5, 4, 3
Lat Raises - 25 x10, 10, 9
Bent over raises - 20 x10, 11

Squats - did the same weights as last time. But this time i went a bit lower than last time for first 3 sets and most reps. Last set couldnt manage to go so low as i felt i might not be able to come back up hence was able to do more reps on that set than previous two. Today quads are sore, so this session was better than last time. Will try the same weight again next time but try and get all sets to quads parallel for max RR. only then will i increase the weight.

Leg sled - tried the next plate (280). couldnt get to to budge so went down to 260 and used the rubber additional weight (7.5). hence the odd weight number of 267.5. However managed to get to max rr for all 3 sets. Hope i can do 280 next time and i have not plateaued at this level.

Leg extn - read somewhere to do a small pause at the top for sets with higher reps. Need to focus a bit more on the pause on the top else i was swinging the weights. But i did manage to go up 20lb for the second set

Db mils - yay! did all 4 sets with 45's didnt get to max RR (6-8), but close.

Lat raises - not too much better than previously. Guess the db mils took some out of me. But i shall keep at it. Dont think these exercises progress in weights quickly, anyway.

bent overs - Did these standing this time (with my torso parallel to the floor). As well as up 5lb. Wish i had someone to give me feedback on my form. Not sure if i should be pushing my shoulder blades together when raising or only raise the weights with min shoulder displacement need to research form.

Good session. Felt it was better than last time. Quads a bit sore today. Shoulders, nothing much.

Pylon

Looks like quite a w/o.

I have a problem going lo on squats too. I just don't have the flexibility to get ATF. I shoot for parallel each tim, it seems to do the job.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

BulkMeUp

I'v never tried ATF. But i am slowly trying to build myself towards there. I used to squat Hams parallel. Now i try for quads parallel. I did have to lower the weight when i started. i find that my quads get a lot more of a wo with quads parallel. Once i develop the strength and confidence, i shall try ATF.

BulkMeUp

Just came across some old info, thought i would share.

Last year end august, i peaked at 176 but with 18%bf I went on a cut from sep to end nov. These were my macros.

GRAND TOTAL 1858.5(cals) 156.3(carbs) 68.65(fats) 169.4(pro)

I was eating 12xLBM for most of that period everyday. Needless to say i lost a lot of fat BUT also most of the LBM i gained


Oh well, Live and learn *sigh*

Emma-Leigh

At 176 and 18% BF you did have 144 pounds lean mass.... So you had about 10 pounds more than you do now!

Yup - live and learn... And I have no doubt you will get the lean mass back so don't worry!

At 14% BF you are doing REALLY well - so I say, see what the new cal rotation does over the next month. If you get down to ~13% consider starting a lean bulk.

BulkMeUp

I know. I was sooo stupid!
in 30May04, i was - 164 16% 138lbm 26fat (start bulk)
in 05Sep04, i was - 175 18% 144lbm 32fat (3 months later)
in Today, i was - 157 14% 135lbm 22fat
So a whole year later, i am not much better off than where i started.

My so-called cut was a bit too enthusiastic
Oh! i thought 10% would be ideal. But if you feel 13% is ok too, then maybe thats what i should do.

BulkMeUp

Tuna + CC + Flaxmeal + veggies, i do not recommend.

BulkMeUp

WG Front lat pulldowns - wu - 60 x11, 11 - 165 x6, 6, 6, 6
Bent over raises - 110 x8, 9, 7
Seated cable rows - 130 x10, 9
DB inclines - 55 x6, 4, 4, 3
Pec fly - 135 x12, 9, 7

WG lat pulldowns - went upto 167 from 157.5. Ok form. Not too great. Need more practice. couldnt get the bar close to collarbone for most reps. Think i will stick to the same weight and try to get to max rr 8 with inmroved form before increasing weight.

Bent over raises - while reading a thread i realised i was doing these with incorrect form. I was bringing the bar upto my chest, when i should have been bringing it to me abs, while holding upper body as close to parallel as possible. So i tried bringing it to my abs (using same weight as last time). Only managed a few reps to touch the bar to my abs. Need to get form down properly as i felt it in my lower back. Good this about this correction is that it reduces the wo on delts.

Seated cable - didnt do too well on these similar reps as last time. But i felt it in my lower back. Prob due to the previous exercise.

DB inclines - First set there was a sharp point of pain in the center of my right shoulder during the first 1/2 of the movement. I got 6 reps out. Could have got a couple more, but decided not to push it. Was quite dissapointed and didnt know wnat to do. I almost considered stopping for the day as i didnt want to create any shoulder problems. During the RI, i remembered reading a thread where P-Funk and Yannick (i think) discussed that for bench, not to keep elbows totaly falred out. But instead a 30dec angle inwards. This takes off stress off the shoulders. So i decided to try this technique for the next set. And Voila!! no pain!! I didnt get as many reps as previously, but that was due to reduced shoulder effort. SO i did the remaining sets this was without pain and cruchyness in the shoulders!

Pec fly - Not much preogress here. Only 1 rep extra per set. But these do involve shoulder movement, so i guess the first db incline set may have effected it.

But good wo. Am not disappointed and hopefully next time will be better, esp on bent overs and inclines!!

Pylon

Nice work Bulk! What's wrong with that food combo? Not satisfying enough?

BTW, I'll be up in your area next week for work. Flying in Sunday, be there till Wed morning. Hoping to go see the Cards lay some smackdown on your Jays while I'm there...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

BulkMeUp

Not tasty enough But i think i am getting used to it.
Cool.. well, actually HOT .. coz thats what the weather will be like. However next few days some showers expected. So dont know how those games will work out.

BulkMeUp

Ellipitical Crosstrainer
Level - 9
RPM - 60
Time - 20mins

5min break

Rowing
Level -6
spm - 24-26
Time - 15mins

5min break

HIIT
level - 3 (low) 9(high)
rpm - 40 (low) high (110-115)
time - 5mins

Total time - 40mins

Cardio was very good. Nowhere near Emma's 'knock-me-unconsious' sessions. But very good for what i can do

Started with the ellip (1 level higheer than last time) and moved onto rowing(also 1 level higher than last time). Thought i could do 20mins, but had to give up at 15mins as arms fatigued.

Was feeling pretty good but not exhausted. So threw in a short 5 min HIIT. Good ol' HIIT leaves me wheezing for a while after.

BulkMeUp

DB preachers - wu -15 x11, 11 - 30 x12, 8, 7
Hammers - 35x 8, 8, 7
Cable RG pushdowns - 70 x12, 12, 9
Arm extns - 100 x5, 5, 4

Lying crunches (machine) - 60x 15, 15, 15
Hang curls - 10, 10, 10

DB Preachers - only got a rep or two extra.

Hammers - these were great. up 5lb as well as got to max RR of 10. Next time, 40s.

Cable pushdowns - these were good too. Got to max RR 12 for first 2 sets but missed thrid. But i'll increase weight next time.

Arm extns - wasted sometime looking for the extra 5lb rubber weight. Dont know where ppl take these damn things and leave them. Anways decided to go up to the next plate instead, but didnt get close to RR (8-10). Oh well. Will try again nexct time.
------------------------------------------------------------------------
SOOOOOO HOOOTTTT today!!!!!!!!!!! Temp is 30C and according to the Humidex it feels like 40C!!!!!!!!!!!! so there is a heat alert in addition to a smog alert as the pollution in the air was causing a photochemical smog!!

Last summer there were only a few days around 30C. But for the last 6 days it has been near or above 30C!! so we have already surpassed last years number of hot days.

BulkMeUp

Regular DL's - wu - 90 x10, 10 - 200 x8, 7, 6, 6
Lunges - 90 x12 , 50's x12, 9 (total both legs)
Lying leg curls - 80 x12, 12, 8
Calves (seated) - 130 x6,7,7
Calves(standing) - 135 x20, 17, 18, 17

DL's up by 10 lbs and i did get into RR

Lunges - increased these by 10lbs. Didnt like them. cant seem to hit my hammies well. I dont have good balance for these. And form gers screwed So i tried them with DB's, but couldnt do adequate reps as my arms felt the stress. I think i shall switch back to Stationary lunges for this for the remainder of this routine. I need to get my legs worked out.

Lying leg curls. These always feel very intense when doing them. Got a couple of extra reps out.

calves seated. Same weight as previous, but got into RR.

calves standing - went up to next plate (up by 20lbs). managed to get into RR.
----------------------------------------------------------------------
Todays max temp 29C. Humidex = 39C.

Didnt feel too statisfied with this session with the exception of DL's. Had half a mind to skip this session. I dont know if it is the heat/humidity or the fact i took a nap before going to the gym as i had to lie down in front of the a/c in my bedroom. considering i was pretty wiped out from doing chores not to mention sweating buckets in the kitchen while cooking my stuff.

Was on a back up team today and there was the possibility that i would be called into the office. But that didnt happen. Strange it was one of those days i would have been glad to go to work to spend a few hours in a/c comfort.

Anyone not in Canada reading this must think "Canada? Heat and Humidity and 40C?? is he talking about??? dont those people skate on ice all year long????"

BulkMeUp

Ellipitical Crosstrainer
Level 7
rpm -1min-40 1min-80
time - 30mins

Decline abs 50x14,14,14
Weighted leg raises - 15 x11,10,10

Cardio was good. Did 1 level higher than last time with 1min 40rpm 1min 80rpm. Thought i would be able to di it for 40mins, but had to give up at 30.

Declines - same weight as last time but 2more reps on each set. Will try for 15-16 before going to 55.

Weighted leg raises- didnt do too well on these. lost a rep on each set.

Overall not a bad wo

Emma-Leigh

Hey Adrian!

Sorry I have been silent lately! I hope you are not getting too lonely in your thread by yourself!

I think your cross trainer must be different to ours (ours are life fitness). If I tried to go at 40 RPM then, even at level 7, I would probably fall off it would be going sooo slowly!! Even at level 12-14 the slowest I go is about 75 RPM...

Also - Have you got a HR measurement yet?? (I'm going to keep bugging about this!! It is important!!).

Nice work!!!


Has it cooled down at all??

How is the diet going?

BulkMeUp

Hi Emma
I swear i can hear an echo in this thread sometimes!

Strange. My gym has lifefitness Elliptical Cross-Trainers (but without that fancy TV monitor). I use level 3 @35-40rpm as a warm up. And cardio betwen level 6 and 9 Guess the equipment is set differently. I have never gotten to a point where i tried anything beyond level 10. .. hmm .. maybe i should consider the higher levels.

No prob, you can bug me all you want . I havent got around to doing it yet. cant remember to monitor my heart rate in the morning. Will try and do it tomorrow. I did have a question about the formula you gave me.
For 'z = % maximum', what maximum percentage am i looking for there? Is that the HR% that i am trying to calculate? which means if i want to find out 75%, i use 0.75. Similarly 90% would be 0.9?

Thanks!

It has cooled down a bit. It has gotten rainy since Monday night and that brought down the temp. Though the rains did cause some havoc itself. A couple of funnels were spotted in some parts, but didnt touchdown. Canada is not really Tornado country, but does get some passing threats.
Tornadoes reported as storms cross Ontario

But at least the rain got rid of the damn smog. My apartment is on a high floor (30th floor) and i can see the smog right outside my window!
New study shows deadly cost of smog in Ontario

Diet is going fine. I thought i would be starved on low days and stuffed on high days. But so far it i'm coping

Weight is ~156 (I'm not upset about my weight going down anymore, so long as it is just the fat that is being lost )and bf is holding at 14%. I guess another couple of weeks would be needed to judge the effectiveness of the diet. But i feel it is working. It is a bit is a pain looking up my chart to see what meal i am supposed to prepare/eat for every meal. But oh well, i am getting into the hang of things

BulkMeUp

Squats - wu - 90 x10, 10 - 190 x6, 8, 7, 8
Leg sled - 267.5 x10, 9, 10
Leg Extn - 140 x11, 12
DB militaries - wu - 25 x10 - 45 x6, 5, 3, 4
Lat raises - 25 x9, 7, 7
Bent over raises - 25 x9, 9
+
Bent overs - 15 x12
Lat raises - 15x12

Squats - Still trying to get all sets/reps to quads parallel. No any more reps than last time. But didnt feel so energised for this session. Strange i felt my knees trying to buckle when i got the weight off the pins

Leg sled - next plate (280) wouldnt budge. So i looked for the rubber extra weights. Could only find the 7.5 ones. But couldnt find the 5lb ones. So i did 267.5 same as last time. I had reached the max RR for this last time so i decided to make it more intenst by increasing the TUT. So i did it slowly. Not really slowly. About 2/1/2 and did my best not to lock out at the top. But i had to lock out a couple of times to do a rest-pause. This hit my quads pretty good. But they are not very very sore today. Maybe i am adapting to this routine I have neen doing it for 6 weeks now. Anyway i took a hint from the 2/1/2 and decided to do it for the rest of the exercises.

Leg extn - Same weight as last time. But with a 2/1/2. Need to focus on holding the weights at the top a bit longer.

DB mils - Could find only 1 DB of 20lb. dont know where the other 3 vanished off to So i did my wu with 25 DB's. Could not get any more reps out then last time for the rest of the sets. But of well. Will keep trying. Came accross an old thread today where it was suggested shoulders would benefit from lighter weights with longer TUT instead of higher weights. So i might consider taking an ego hit and reducing weights and do it that way. Havent decided yet.
Getting wide?

Lat raises - Less reps than last time, but longer TUT (2/1/2)

Bent overs - less reps than last time. Tried 2/1/2 but could hold the weight at the top only for a split second.

Then i decided to try the 2/1/2 with a low weight to get the feel right. I tried lat raiese and bent overs with 15 DB's. Need more practice with this esp to hold the weight at the top. I def felt a good pump in the shoulders at the end, though shoulders not too sore today.

Tom_B

Hey Adrian , How's it going??

Sorry , haven't been in here for a while been soo busy

Workouts are looking really good ... mmm ice cream I had some choclate chip cookie dough last week.

hmm that smog link there dosen't make Toronto appealing LOL, I hope it's not like that once