Forward Progression

grant · 08-01-2005, 11:21 AM

I'm beginning this fitness journal not only for recording my training for the day but also to record my diet and how I feel and look for the day in order to better facilitate progress in building a better me.

Today I'm planning on cardio although this might shift into something different when I enter the gym. Although I find that I'm fairly consistent with my training (I always fit in a workout or two for each body part each week), I'm finding that this isn't consistent enough. I need to work on recording my workouts so that I know where I need work and where I'm making progress. It is my hope that this journal might necessitate this.

aggies1ut · 08-01-2005, 07:10 PM

I've seen you progress from a lurker to posting mostly in the diet/nutrition and recipe forums. What are you goals and stats? Oh ya, lol, and good luck.

grant · 08-01-2005, 08:04 PM

Today after work...

50 min. fun run, haven't had a good run in a long time. Weekend carb-load?

Supplemented with 4 oz. Redline about an 1 and 1/2 hrs. before actual workout began.

Followed with a little whey-blueberries.

Low carb tortilla with crab salad

Not sure about tomorrow, going to be 95--might go the gym just so I don't have to be in my hot little apartment, but really need a day off after the weekend and today's bout.

Last stats: Maybe a month or two old---

Height: 5' 10"
Weight: 138--thinking upwards to 140 now
Bodyfat % 3.9--think this has increased to about 5%

Goals:

To increase upper body mass, chest-
Futher define/develop abdominals
Maintain low bodyfat %
Increase/maintain cardio endurance (although I realize this might seem a little counter productive to increasing overall mass)

May have a casein shake later before bed to reduce the crazy catabolism that's going to occur within the next couple of days from all 'dat crazzzy cardio I just did.

aggies1ut · 08-01-2005, 09:51 PM

Wow, you have an extrodinarily low bf% and low body weight for your height. Have you ever considered bulking? How old are you, if you don't mind me asking?

grant · 08-02-2005, 06:54 PM

Abs class today, no joke--, Kristin (instructor) showed up instead of the male instructor who usually teaches Tuesday night (which isn't my regular night anyway) but read he was ACSM certified and wanted to ask about his studying, the test, etc.

She had us doing something new (to me) twisty lowering things--argh, wasn't too happy--muscle simply wouldn't function like that so far into the class. Next time...

I really do enjoy the class even though it's a total ass kicker but if it wasn't I probably wouldn't enjoy it as much as I do. 10 min. cooldown on elliptical, another piece of cardio equipment I haven't utilized in quite awhile.

Was markedly hungry today, I knew I was going to be. Differences included lack of healthy fat in breafast and a lowered protein intake. I'm definitely thinking that at least the inclusion of a healthy fat whether it's pb or flax or something is required to encourage satiey throughout the day, otherwise I go crazy.(ier).

Tomorrow (off??) probably not as I know I probably won't be making it to the gym on Thurs. evening, I've always wanted to try and workout in the morning though. Going to have to start soon though with the advent of my graduate studies. Goin out for some celery I think, need to walk about a bit.

Supped with 2 oz. redline with fairly good results today. This was 2 oz. less than yesterday, hope I'm not kept awake for 1/2 the night. Other supps included Endurus Runners Serum and Glucophage XR.

grant · 08-03-2005, 09:13 PM

Tired and cranky today due to not being able to sleep last night...any guesses as to why??

Today I decided to drag myself to the gym, even though I was tired and really need a day off, (going to be tom. anyway as I have an appt.).

Bis.

Standing bi curl
Standing hammer curl
Concentration curl
Hammersmith Seat Bicep curl--first time with this, enjoyed it.

Sometimes it surprises me how much weight I can throw around, maybe sacrificing form a little bit sometimes is worth it.

Glad I'm trying to accomplish more.

Hope I can sleep tonight. Supplements same as yesterday.

grant · 08-04-2005, 11:17 AM

Today I will be taking the day off from the gym planning on incredible weekend barrage though as well as Friday evening workout. Think I'm going to buy myself a bottle of wine tonight though...

hard time relaxing of late.

Following a new routine that I found recently in a magazine, (yes I do follow some of those routines in magazines), although I modifiying it slightly to, I would also like to incorporate at least 2 chest days in a weeks worth of workouts as it's really the body part that I want to develop the most, although my abs are a very close second.

Dumbbell bench
Close-grip bench press
Wide-grip bench press
Incline dumbbell press
Dips
Pec-deck/cable flye depending on which machine is available--maybe include low-pulley here instead of straight across the chest
Skull-crushers
Tricep rope pressdown or some variation thereof (

love these btw)

Also decided to lock myself out of my apt this morning, first time in many years, I hope it doesn't end up costing $$$, $$$ I don't have.

Received my ACSM book---

grant · 08-06-2005, 03:54 PM

Didn't have a the best workout today, was tired even though I supplemented with about 4 oz of Redline beforehand and adqueate carb intake before workout. Lunch was low-carb though, sure this might have had something to do with it. Didn't follow above workout as I didn't bring my sheet, gym busy but managed to hit everything and ended up going pretty heavy on the last couple of sets that I did.

Incline barbell
DB Bench press
Chest press machine
Incline chest press machine
Low pulley

workout ended up being about an hr, cooled down with 5 min. on stationary bike.

Ended up drinking and eating...too much turned into an oatmeal binge session.

grant · 08-06-2005, 03:57 PM

Today I skipped my abs class and just did a lot of cardio, didn't want to give up a good HR and wasn't feeling all that well anyway.

25. min elliptical
45 min. stairclimber
30 min. bike

Watch said 72% of target HR avg. and I think I maxed @ about 82-85% for a total of 1002 total kcal burned. Not bad for an hr and 40 min.

Fucking oatmeal god I hate drinking, tired now. Chest sore...

grant · 08-08-2005, 11:57 AM

Today was an OK day, looked great after my cardio workout, everything really came together well diet wise on Saturday. Sunday however, I was in a shitty mood again. Back workout turned out pretty well as I'm posting this the day after and am pretty sore.

Didn't write down what I did or weight but noticed while I was working out that I'm working more toward failure, lifting heavier

Trying to remember what I did...

Wide grip chins 4 sets 6-8 reps turned out pretty good
Close grip pulldown 4 sets 12-6 reps
Wide grip pulldowns
Incline rows
Seated rows
Seated row (machine)

Cooldown on Elliptical 10 min.

Diet ended up sucking last night--what the fuck, I need to eat more during the day so I don't over do it at night

grant · 08-09-2005, 09:39 AM

OK, today I decided to work legs, workout consisted of two exercises, yes 2!!

EZ bar deads, not sure I like these, form is just too weird for me, strain in lower back, no weight, then 10 lbs but felt the pump after my 4 sets

Lunges, THESE ALWAYS FUCKING KILL ME, but I like them. A little tough on the knees though worked with 30 db through entire 4 sets. Couldn't do anymore. Didn't want to kill myself.

Decided to cooldown with 10 min. run. Felt pretty good.

Asked one of the trainers whose ASCM certified about the certification process and the exam, seems I should take the 3 day CPT course, instead of the 1 day.

grant · 08-11-2005, 11:17 AM

Off both days--incredibly tired, wouldn't have taken Wed. off but had to go and test drive some cars in the suburbs. Tired, god I want to give up drinking altogether, didn't get home until about 9:00.

grant · 08-12-2005, 10:58 AM

Abs class went OK, still need to develop those transverse muscles however I beggining to think that it's my lower back that I need to be working on in addition to my abs. Had energy after class so I decided to work shoulders, had a pretty good workout and then 10 min. cooldown. Ate a lot last night (again). Ugh, 3000 cals again.

Abs class

Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Shrug
Dumbbell Rear Lateral Raise
Standing Front Plate Raise

Cooldown 10 min.

grant · 08-17-2005, 10:33 AM

Sorry sorry sorry, been ridiculously busy at work and at home. Training over the weekend was good, had a good cardio day on Sat., Friday I had a really good chest day. Sun. I did a light bit of arms/back, Monday and Tues. I had off. But back in the saddle today. Not sure what I'm going to devote this workout to but I'm really inclined to do chest. GAINING A LOT OF FAT. Having some real issues with binge eating lately. Not sure what do with myself. Need to really exercise some self control. Balancing out my carb intake throughout the day I'm sure would help. Limiting this mega fiber meals as a substitute for some kind of carb I'm sure will help to.

grant · 08-18-2005, 10:39 AM

Felt really good to be back in the gym.

Performed mainly chest but also decided to go kinda full body after the last two nights of carb up

Incline barbell bench press

(even though I hate the stupid barbell)
Dumbbell bench press

Squats OK
Standing barbell bicep curl/Dumbbell hammer curl OK
Seated machine press

Seated machine high pull -- felt really good

I may have incorporated something else here and there but I think for the most part this was the workout. God, I really need to sit down and work something solid out with regard to a workout instead of just eye balling in every single time. I know that I need to change my workout as it has been awhile since I implemented some major change. At the very least I'm thinking about changing my sets and reps to 3 and 10 respecively. However, I have been working heavier which has been great although my back is bothering me a bit these days. Not sure why, think it may be my posture though. Also reworking the diet to incorporate more complex carbohydrate throughout the day so I don't end up going crazy and binging like I have been. I think this might elevate the fat gain issue and also make for some good gains. BALANCE. It would be nice.

The order for the day then is a redesign of the workout plan, to include either a change in sets/reps, and concentrate regime of exercises split between days or develop some sort of full body routine.

Sun: Chest
Mon: OFF
Tue: Triceps/Biceps
Wed: Chest
Thu: Abs
Fri: Shoulders/Legs
Sat: Cardio?/Back

All workouts will have a ten min. cooldown period
3 sets 10 reps 1 min. rest although I've been having a good results with increasing my weight/lower reps and slightly increasing my rest times between sets

grant · 08-18-2005, 02:12 PM

Back

Wide grip chins 4 sets x bw or Pull down to front 3 x
DB Bent over rows 3 x
Supine row 4 x
Seated wide grip rows
Cable seated row

Chest

Incline bench press or DB incline press
DB bench press
Machine chest press
Dips
Decline db press
Low pulley flye
Pullovers

Triceps

Close grip bench press
Skull Crushers
Tricep cable pressdown
Overhead db extensions (perhaps seated with greater amt of weight)

Biceps

Preacher curls
Hammer curls
Bicep cable curl

Shoulders

Dumbbell lat. raise
Dumbbell front raise
Arnolds or db shoulder presses

Legs

Squats
Lunges
Deads

grant · 08-19-2005, 09:22 AM

OK Abs class today

was fairly good although tough. Getting through some of the last sets but still very hard. Showing some improvement.

Abs class

10 min. treadmill cooldown

Diet last night was good, worked out something completely new yesterday which I think might help me to lose some of the recent fat gain and retain some the recent muscle gain.

Today I begin my 3 day ACSM workshop hope it's worth the $$$.

grant · 08-21-2005, 05:41 AM

Had today off from gym due cPT training

grant · 08-21-2005, 05:42 AM

Excellent workout, decided to work back along with shoulders.

Included Free Motion machines, amazing.

grant · 08-22-2005, 11:51 AM

Another really good workout. Very satisfied today with soreness level today, although I think I may have eaten a bit too much yesterday night after workout. Would've liked to have let it go after sushi but of course I didn't. Damn, learning though.

Chest

Incline Barbell Chest Press

Dumbbell Chest Press

Machine Chest Press

High Pulley Chest Flye

Dips

Cardio

40 min. HIIT

5 min. cool down on treadmill

Damn I love cardio. I wish it wasn't so detrimental to my overall growth. I think the Lipo 6 has been working well satisfied with the results thus far. No headaches like last time.

Had bodyfat measured yesterday by very liberal pinching and experienced cPT, 5.2% @ 146 lbs. Recalculating diet, can't believe I require all those calories and CARBS. It would be nice to get some good growth in though instead of chugging along like I have been. Should probably take tonight off but I think I'll probably be working out due to all the food I did eat yesterday night. It wouldn't have been so bad I guess if I had consumed more earlier in the day. I have this weird habit of indulging once, which I think is fine. But then when I wake up, and yes I do wake up several times, I fix myself the same thing, and then again when I wake up about an hour later. Not good. Not getting enough overall calories from carbs or I think fat.

Upper body is very sore, especially chest and back from Sat. and Sun. Should probably do some low impact cardio tonight to burn off some of that fucking glycogen that's floating around my body. Hopefully reducing protein, diet soda, and water intake will reduce bloating overall.

grant · 08-23-2005, 08:59 AM

Binged last night--not good. Didn't consume enough during day. Started early though, 650 some odd grams of carbohydrate, plus wine probably didn't help.

When I do buy the wine usually on a Monday or Tuesday I usually end up bingeing--gee one probably has something to do with other!

Woke up early this morning and:

Cardio:

30 min. steady state on elliptical
5 min. cooldown

grant · 08-25-2005, 08:18 AM

Worst day of my life??? Quite possibly. Didn't sleep at all last night and dragged myself to work. It was truly awful. Didn't think the day would ever end. Went home and crashed for a couple of hours then woke and made myself some zucchini pancakes, yummy, then went back to bed. Good thing though, made myself some whole wheat honey bread, finally turned out good, must have been the super small loaves I was making before.

ABSOLUTELY NO WORKOUT. MUTHAFUCKA.

grant · 08-25-2005, 09:05 AM

Woke up early this morning and went to the gym to do some steady state cardio on the elliptical. Not bad for my beginning stint of morning work. Super annoying guy on elliptical again this morning

. Whatever, they're his joints.

Anyway. Really want to get an i-Pod mini in in order to really get into that workout zone. Find the gym music is all too often super quiet or just plain boring. Maybe next pay period.

Can't wait for abs class tonight

Might be doing some shoulder work as well. Possibly arms. Sushi tonight?? I don't know that bread turned out really good last night and I do need to save some $$ for that i-Pod. Also would like to get me VO2 max tested.

As of last weekend:
RHR: 49
Bodyfat: 5.3%
Weight: (in lbs) 146

I have increased both lean tissue as well as overall body fat. I would nice if I could further develop some muscle tissue while increasing my overall calories to build that muscle tissue while making sure that I do at times when this isn't going to lead to fat gain, all the while reducing or keeping the same overall body fat.

Cardio

33 min. steady state elliptical ??
429 calories
45% from fat
HR
Max 167
Avg 142

grant · 08-25-2005, 01:55 PM

Triceps

Reverse Pushdowns
Dumbbell Tricep Extensions
Seated Dumbbell Tricep Extensions

Biceps

Reverse Curls
Preacher Curls
Hammer Curls

Shoulders
Lateral Raises
Bent-over Lateral Raises
Upright Rows
One-Dumbbell Front Raises
Pec Deck Rear Delt Laterals

grant · 08-26-2005, 08:50 AM

Got to this gym this morning! Yeaaaaaaaaah.

Focused on the arms, probably could have used a bit more caffeine as I didn't really feel that dynamic about the workout. Irritated that I didn't take my tri workout that I had built yesterday although I did end up hitting most of the exercises that I had planned on.

All sets are 3-4 sets 4-8 reps and with 1-2 sets with 12-14 warm ups reps

Triceps

Dumbbell Triceps Extensions (Worked very heavy with these could barely get the last set up, worked w/partials)
Reverse Pushdowns (I liked these however note keep elbows stationary at sides)
One-Arm Reverse Pushdowns (1 set only)
Tricep Dips Nice burn

Biceps
Barbell Curls
Preacher Curls (Usually utilize the EZ-Bar for these however decided that I would try the free EZ, mistake, was too heavy, form off)
Hammer Curls

Cardio
Ran home from gym

08-01-2005, 11:21 AM	#1
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	Forward Progression BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm beginning this fitness journal not only for recording my training for the day but also to record my diet and how I feel and look for the day in order to better facilitate progress in building a better me. Today I'm planning on cardio although this might shift into something different when I enter the gym. Although I find that I'm fairly consistent with my training (I always fit in a workout or two for each body part each week), I'm finding that this isn't consistent enough. I need to work on recording my workouts so that I know where I need work and where I'm making progress. It is my hope that this journal might necessitate this. Last edited by grant : 08-01-2005 at 08:06 PM.

08-01-2005, 07:10 PM	#2
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	I've seen you progress from a lurker to posting mostly in the diet/nutrition and recipe forums. What are you goals and stats? Oh ya, lol, and good luck.
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

08-01-2005, 08:04 PM	#3
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 1, 2005 Workout Today after work... 50 min. fun run, haven't had a good run in a long time. Weekend carb-load? Supplemented with 4 oz. Redline about an 1 and 1/2 hrs. before actual workout began. Followed with a little whey-blueberries. Low carb tortilla with crab salad Not sure about tomorrow, going to be 95--might go the gym just so I don't have to be in my hot little apartment, but really need a day off after the weekend and today's bout. Last stats: Maybe a month or two old--- Height: 5' 10" Weight: 138--thinking upwards to 140 now Bodyfat % 3.9--think this has increased to about 5% Goals: To increase upper body mass, chest- Futher define/develop abdominals Maintain low bodyfat % Increase/maintain cardio endurance (although I realize this might seem a little counter productive to increasing overall mass) May have a casein shake later before bed to reduce the crazy catabolism that's going to occur within the next couple of days from all 'dat crazzzy cardio I just did.

08-01-2005, 09:51 PM	#4
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Wow, you have an extrodinarily low bf% and low body weight for your height. Have you ever considered bulking? How old are you, if you don't mind me asking?
	http://www.brightroom.com/view_user_...0&BIB=679&PWD=

08-02-2005, 06:54 PM	#5
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 2, 2005 Abs class today, no joke--, Kristin (instructor) showed up instead of the male instructor who usually teaches Tuesday night (which isn't my regular night anyway) but read he was ACSM certified and wanted to ask about his studying, the test, etc. She had us doing something new (to me) twisty lowering things--argh, wasn't too happy--muscle simply wouldn't function like that so far into the class. Next time... I really do enjoy the class even though it's a total ass kicker but if it wasn't I probably wouldn't enjoy it as much as I do. 10 min. cooldown on elliptical, another piece of cardio equipment I haven't utilized in quite awhile. Was markedly hungry today, I knew I was going to be. Differences included lack of healthy fat in breafast and a lowered protein intake. I'm definitely thinking that at least the inclusion of a healthy fat whether it's pb or flax or something is required to encourage satiey throughout the day, otherwise I go crazy.(ier). Tomorrow (off??) probably not as I know I probably won't be making it to the gym on Thurs. evening, I've always wanted to try and workout in the morning though. Going to have to start soon though with the advent of my graduate studies. Goin out for some celery I think, need to walk about a bit. Supped with 2 oz. redline with fairly good results today. This was 2 oz. less than yesterday, hope I'm not kept awake for 1/2 the night. Other supps included Endurus Runners Serum and Glucophage XR.

08-03-2005, 09:13 PM	#6
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 3, 2005 Tired and cranky today due to not being able to sleep last night...any guesses as to why?? Today I decided to drag myself to the gym, even though I was tired and really need a day off, (going to be tom. anyway as I have an appt.). Bis. Standing bi curl Standing hammer curl Concentration curl Hammersmith Seat Bicep curl--first time with this, enjoyed it. Sometimes it surprises me how much weight I can throw around, maybe sacrificing form a little bit sometimes is worth it. Glad I'm trying to accomplish more. Hope I can sleep tonight. Supplements same as yesterday.

08-04-2005, 11:17 AM	#7
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 4, 2005 Today I will be taking the day off from the gym planning on incredible weekend barrage though as well as Friday evening workout. Think I'm going to buy myself a bottle of wine tonight though... hard time relaxing of late. Following a new routine that I found recently in a magazine, (yes I do follow some of those routines in magazines), although I modifiying it slightly to, I would also like to incorporate at least 2 chest days in a weeks worth of workouts as it's really the body part that I want to develop the most, although my abs are a very close second. Dumbbell bench Close-grip bench press Wide-grip bench press Incline dumbbell press Dips Pec-deck/cable flye depending on which machine is available--maybe include low-pulley here instead of straight across the chest Skull-crushers Tricep rope pressdown or some variation thereof ( love these btw) Also decided to lock myself out of my apt this morning, first time in many years, I hope it doesn't end up costing $$$, $$$ I don't have. Received my ACSM book---

08-06-2005, 03:54 PM	#8
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 5, 2005 Didn't have a the best workout today, was tired even though I supplemented with about 4 oz of Redline beforehand and adqueate carb intake before workout. Lunch was low-carb though, sure this might have had something to do with it. Didn't follow above workout as I didn't bring my sheet, gym busy but managed to hit everything and ended up going pretty heavy on the last couple of sets that I did. Incline barbell DB Bench press Chest press machine Incline chest press machine Low pulley workout ended up being about an hr, cooled down with 5 min. on stationary bike. Ended up drinking and eating...too much turned into an oatmeal binge session.

08-06-2005, 03:57 PM	#9
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 6, 2005 Today I skipped my abs class and just did a lot of cardio, didn't want to give up a good HR and wasn't feeling all that well anyway. 25. min elliptical 45 min. stairclimber 30 min. bike Watch said 72% of target HR avg. and I think I maxed @ about 82-85% for a total of 1002 total kcal burned. Not bad for an hr and 40 min. Fucking oatmeal god I hate drinking, tired now. Chest sore...

08-08-2005, 11:57 AM	#10
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 7, 2005 Today was an OK day, looked great after my cardio workout, everything really came together well diet wise on Saturday. Sunday however, I was in a shitty mood again. Back workout turned out pretty well as I'm posting this the day after and am pretty sore. Didn't write down what I did or weight but noticed while I was working out that I'm working more toward failure, lifting heavier Trying to remember what I did... Wide grip chins 4 sets 6-8 reps turned out pretty good Close grip pulldown 4 sets 12-6 reps Wide grip pulldowns Incline rows Seated rows Seated row (machine) Cooldown on Elliptical 10 min. Diet ended up sucking last night--what the fuck, I need to eat more during the day so I don't over do it at night

08-09-2005, 09:39 AM	#11
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 8, 2005 OK, today I decided to work legs, workout consisted of two exercises, yes 2!! EZ bar deads, not sure I like these, form is just too weird for me, strain in lower back, no weight, then 10 lbs but felt the pump after my 4 sets Lunges, THESE ALWAYS FUCKING KILL ME, but I like them. A little tough on the knees though worked with 30 db through entire 4 sets. Couldn't do anymore. Didn't want to kill myself. Decided to cooldown with 10 min. run. Felt pretty good. Asked one of the trainers whose ASCM certified about the certification process and the exam, seems I should take the 3 day CPT course, instead of the 1 day. Last edited by grant : 08-09-2005 at 10:10 AM.

08-11-2005, 11:17 AM	#12
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 9-10 Off both days--incredibly tired, wouldn't have taken Wed. off but had to go and test drive some cars in the suburbs. Tired, god I want to give up drinking altogether, didn't get home until about 9:00.

08-12-2005, 10:58 AM	#13
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 11, 2005 Abs class went OK, still need to develop those transverse muscles however I beggining to think that it's my lower back that I need to be working on in addition to my abs. Had energy after class so I decided to work shoulders, had a pretty good workout and then 10 min. cooldown. Ate a lot last night (again). Ugh, 3000 cals again. Abs class Dumbbell Lateral Raise Dumbbell Front Raise Dumbbell Shrug Dumbbell Rear Lateral Raise Standing Front Plate Raise Cooldown 10 min.

08-17-2005, 10:33 AM	#14
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 17, 2005 Sorry sorry sorry, been ridiculously busy at work and at home. Training over the weekend was good, had a good cardio day on Sat., Friday I had a really good chest day. Sun. I did a light bit of arms/back, Monday and Tues. I had off. But back in the saddle today. Not sure what I'm going to devote this workout to but I'm really inclined to do chest. GAINING A LOT OF FAT. Having some real issues with binge eating lately. Not sure what do with myself. Need to really exercise some self control. Balancing out my carb intake throughout the day I'm sure would help. Limiting this mega fiber meals as a substitute for some kind of carb I'm sure will help to.

08-18-2005, 10:39 AM	#15
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 17, 2005 Felt really good to be back in the gym. Performed mainly chest but also decided to go kinda full body after the last two nights of carb up Incline barbell bench press (even though I hate the stupid barbell) Dumbbell bench press Squats OK Standing barbell bicep curl/Dumbbell hammer curl OK Seated machine press Seated machine high pull -- felt really good I may have incorporated something else here and there but I think for the most part this was the workout. God, I really need to sit down and work something solid out with regard to a workout instead of just eye balling in every single time. I know that I need to change my workout as it has been awhile since I implemented some major change. At the very least I'm thinking about changing my sets and reps to 3 and 10 respecively. However, I have been working heavier which has been great although my back is bothering me a bit these days. Not sure why, think it may be my posture though. Also reworking the diet to incorporate more complex carbohydrate throughout the day so I don't end up going crazy and binging like I have been. I think this might elevate the fat gain issue and also make for some good gains. BALANCE. It would be nice. The order for the day then is a redesign of the workout plan, to include either a change in sets/reps, and concentrate regime of exercises split between days or develop some sort of full body routine. Sun: Chest Mon: OFF Tue: Triceps/Biceps Wed: Chest Thu: Abs Fri: Shoulders/Legs Sat: Cardio?/Back All workouts will have a ten min. cooldown period 3 sets 10 reps 1 min. rest although I've been having a good results with increasing my weight/lower reps and slightly increasing my rest times between sets Last edited by grant : 08-18-2005 at 10:51 AM.

08-18-2005, 02:12 PM	#16
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	Back Wide grip chins 4 sets x bw or Pull down to front 3 x DB Bent over rows 3 x Supine row 4 x Seated wide grip rows Cable seated row Chest Incline bench press or DB incline press DB bench press Machine chest press Dips Decline db press Low pulley flye Pullovers Triceps Close grip bench press Skull Crushers Tricep cable pressdown Overhead db extensions (perhaps seated with greater amt of weight) Biceps Preacher curls Hammer curls Bicep cable curl Shoulders Dumbbell lat. raise Dumbbell front raise Arnolds or db shoulder presses Legs Squats Lunges Deads Last edited by grant : 08-18-2005 at 03:41 PM.

08-19-2005, 09:22 AM	#17
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 18, 2005 OK Abs class today was fairly good although tough. Getting through some of the last sets but still very hard. Showing some improvement. Abs class 10 min. treadmill cooldown Diet last night was good, worked out something completely new yesterday which I think might help me to lose some of the recent fat gain and retain some the recent muscle gain. Today I begin my 3 day ACSM workshop hope it's worth the $$$.

08-21-2005, 05:41 AM	#18
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 20, 2005 Had today off from gym due cPT training

08-21-2005, 05:42 AM	#19
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 20, 2005 Excellent workout, decided to work back along with shoulders. Included Free Motion machines, amazing.

08-22-2005, 11:51 AM	#20
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 21, 2005 Another really good workout. Very satisfied today with soreness level today, although I think I may have eaten a bit too much yesterday night after workout. Would've liked to have let it go after sushi but of course I didn't. Damn, learning though. Chest Incline Barbell Chest Press Dumbbell Chest Press Machine Chest Press High Pulley Chest Flye Dips Cardio 40 min. HIIT 5 min. cool down on treadmill Damn I love cardio. I wish it wasn't so detrimental to my overall growth. I think the Lipo 6 has been working well satisfied with the results thus far. No headaches like last time. Had bodyfat measured yesterday by very liberal pinching and experienced cPT, 5.2% @ 146 lbs. Recalculating diet, can't believe I require all those calories and CARBS. It would be nice to get some good growth in though instead of chugging along like I have been. Should probably take tonight off but I think I'll probably be working out due to all the food I did eat yesterday night. It wouldn't have been so bad I guess if I had consumed more earlier in the day. I have this weird habit of indulging once, which I think is fine. But then when I wake up, and yes I do wake up several times, I fix myself the same thing, and then again when I wake up about an hour later. Not good. Not getting enough overall calories from carbs or I think fat. Upper body is very sore, especially chest and back from Sat. and Sun. Should probably do some low impact cardio tonight to burn off some of that fucking glycogen that's floating around my body. Hopefully reducing protein, diet soda, and water intake will reduce bloating overall. Last edited by grant : 08-23-2005 at 08:56 AM.

08-23-2005, 08:59 AM	#21
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 23, 2005 Binged last night--not good. Didn't consume enough during day. Started early though, 650 some odd grams of carbohydrate, plus wine probably didn't help. When I do buy the wine usually on a Monday or Tuesday I usually end up bingeing--gee one probably has something to do with other! Woke up early this morning and: Cardio: 30 min. steady state on elliptical 5 min. cooldown

08-25-2005, 08:18 AM	#22
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 24, 2005 Worst day of my life??? Quite possibly. Didn't sleep at all last night and dragged myself to work. It was truly awful. Didn't think the day would ever end. Went home and crashed for a couple of hours then woke and made myself some zucchini pancakes, yummy, then went back to bed. Good thing though, made myself some whole wheat honey bread, finally turned out good, must have been the super small loaves I was making before. ABSOLUTELY NO WORKOUT. MUTHAFUCKA. Last edited by grant : 08-25-2005 at 01:55 PM.

08-25-2005, 09:05 AM	#23
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 25, 2005 Woke up early this morning and went to the gym to do some steady state cardio on the elliptical. Not bad for my beginning stint of morning work. Super annoying guy on elliptical again this morning . Whatever, they're his joints. Anyway. Really want to get an i-Pod mini in in order to really get into that workout zone. Find the gym music is all too often super quiet or just plain boring. Maybe next pay period. Can't wait for abs class tonight Might be doing some shoulder work as well. Possibly arms. Sushi tonight?? I don't know that bread turned out really good last night and I do need to save some $$ for that i-Pod. Also would like to get me VO2 max tested. As of last weekend: RHR: 49 Bodyfat: 5.3% Weight: (in lbs) 146 I have increased both lean tissue as well as overall body fat. I would nice if I could further develop some muscle tissue while increasing my overall calories to build that muscle tissue while making sure that I do at times when this isn't going to lead to fat gain, all the while reducing or keeping the same overall body fat. Cardio 33 min. steady state elliptical ?? 429 calories 45% from fat HR Max 167 Avg 142 Last edited by grant : 08-25-2005 at 09:38 AM.

08-25-2005, 01:55 PM	#24
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	Workout Routine Triceps Reverse Pushdowns Dumbbell Tricep Extensions Seated Dumbbell Tricep Extensions Biceps Reverse Curls Preacher Curls Hammer Curls Shoulders Lateral Raises Bent-over Lateral Raises Upright Rows One-Dumbbell Front Raises Pec Deck Rear Delt Laterals Last edited by grant : 08-25-2005 at 03:35 PM.

08-26-2005, 08:50 AM	#25
grant Registered User Join Date: Oct 2004 Location: Chicago Posts: 506	August 26, 2005 Got to this gym this morning! Yeaaaaaaaaah. Focused on the arms, probably could have used a bit more caffeine as I didn't really feel that dynamic about the workout. Irritated that I didn't take my tri workout that I had built yesterday although I did end up hitting most of the exercises that I had planned on. All sets are 3-4 sets 4-8 reps and with 1-2 sets with 12-14 warm ups reps Triceps Dumbbell Triceps Extensions (Worked very heavy with these could barely get the last set up, worked w/partials) Reverse Pushdowns (I liked these however note keep elbows stationary at sides) One-Arm Reverse Pushdowns (1 set only) Tricep Dips Nice burn Biceps Barbell Curls Preacher Curls (Usually utilize the EZ-Bar for these however decided that I would try the free EZ, mistake, was too heavy, form off) Hammer Curls Cardio Ran home from gym Last edited by grant : 08-26-2005 at 09:27 AM.