KentDog

I am currently at 160 pounds even looking to lean bulk to 175 in the next 3-4 months. The newest picture in my gallery was taken several days ago (not sure of current BF%). I am officially starting my bulk tomorrow, since I did a lot of partying last night (10 beers plus unhealthy eating throughout most of the day) and plan to drink later tonight at my brother’s kegger.

Supplements I will be using:
- Optimum Nutrition’s Opti-Men Multi
- Optimum Nutrition’s 100% Whey Protein
- Bulk Nutrition’s Creatine Ethyl Ester powder
- Sam’s Club Omega-3 Fish Oil caps

I was thinking about getting dextrose for my post workout shake as well, what do you guys think? Initially I was planning on drinking some Gatorade before my PWO shake to insulin spike but my room mates keep stealing my Gatorade. Other supplement I am considering are Maltodextrin and some kind of Casein Protein (having a hard time deciding which brand to go with, planning to only use for bedtime meal).

I am keeping the same workout split I have been using for my cut, which is:

Day 1 - Legs, Abs
Day 2 - Back
Off
Day 3 - Chest, Delts, Triceps
Day 4 - Biceps, Forearms
Off
Off

I work my hams with back day.

I am debating whether or not I should do some cardio while bulking or not. I ended my last cut at around 2000 calories/day and will up it to 2400 for the next two weeks or so to maintain. I quit cutting about a month earlier than I had planned since my new girlfriend which I have been dating for five weeks so far has really been fucking up my diet and workout routine (taking me to all you can eat buffets, convincing me to candy-binge with her, making me miss my workouts, etc.). I figure the last five weeks have been hindered and the next four would have been as well so I quit cutting early and decided to bulk (hopefully on the most part, clean).

I will post a rough outline of my diet soon, as well as a more comprehensive look at my workout routine.

ANY COMMENTS APPRECIATED!

KentDog

Just got back from the gym and finishing up my usual strawberries, oats and whey protein shake. It was chest, delts, and tris today.. the workout was mediocre, as I definitely could have pushed heavier weight but chose not to.

CHEST
Bench Press - 1x10@135 (warmup set), 1x5@185, 1x5@205, 1x3@215
DB Incline Bench - 1x6@45, 1x6@50, 1x6@55
DB Flies - 2x8@30

I definitely cheated myself on the incline benching.. I could have done all three sets at 65 pounds (each dumbbell), but went really lazy today. For some reason I just really hate going heavy with dumbbells.. maybe because it’s a pain on my wrists to get them up, and I hate dropping them down after a set. I will go with higher weight next time.

DELTOIDS
DB Press/Raise - 1x6@30, 1x6@35, 1x6@40
Lateral Raises - 2x5@20

Again, I felt like I cheated myself on the dumbbell pressing, as I could have gone heavier. I wanted to do another set of lateral raises too, but I rushed deltoids as I was kind of crunched for time (I keep my workouts under an hour to save on parking cost).

TRICEPS
Skullcrushers superset w/ CG Bench Press - 1x6@65, 1x5@75 (skullcrushers), followed with CG Bench Press till failure

I did a quick set of dips (non-weighted) before heading out the door, but I would have liked to also have done a superset or two of cable extensions. Again, was crunched for time.

Total workout time was about 55 minutes.

My pre-workout meal consisted of the following:
- [Multi]
- Pear
- Brown Rice (2 servings)
- Chicken Breast (large, I estimate apx. 200g)
- [CEE]

My post-workout meal:
- [CEE]
- Oats (1 cup)
- Frozen Strawberries (estimate apx. 120g)
- [Whey Protein] (1.25 scoops)

Deciding what I should eat as my Post-PWO meal. Will probably go with some brown rice (2 servings), chicken breast (large), a spoonful of natural peanut butter, and [Fish Caps](3).

KentDog

My diet has been a bit off lately. For one, I haven't been able to weigh out my meals since one of my room mate's friends stole my digital weight scale and won't fess up to it (damn thing cost me over $40), so I have been estimating everything, which sucks because I have been in the increasing calories phase (I think I am up to around 3,000 calories at the moment). Good thing I am young. Secondly, my girlfriend is messing with my diet again . She wanted to go back to my hometown this weekend, so I took her. Whenever I am back, I always run into friends out and about, usually working. We went to the mall and passed by the food court, and a friend of mine who works at SBarro’s (this greasy pizza joint) called out to me and hooked us up with a crazy amount of free food (filled up a bag full of just garlic breadsticks, probably over 30 of them [just dumped the tray right in], gave us sodas, pizzas, and these fat hot pocket looking things). Well since I am not one to turn down free food and have low self-control when it comes to tasty foods, we finished most of it and what I didn’t make my girlfriend take home with her, I donated to one of my roommates (ironically, the roommate whose friend robbed my digital weight scale). We also ate a ton of Skittles that night, too, on top of some cherry wine we had earlier. So that was Friday, I think I am just now done recuperating from all that binging. It’s a good thing I didn’t hang out with my girlfriend much yesterday, since all I did was a crazy amount of farting.

KentDog

Another mediocre workout today, this time on biceps and forearms, a short workout day. My overall mood today was pretty shitty; very tired and totally under target calorie intake. I went to bed yesterday around 3am, and then my girlfriend stopped by my place this morning at 8am, and I haven’t slept since. She stayed over until 3pm, except for a one-hour period where she had a class, but I still had to drop her off and pick her up, so more time out of my pocket. Whenever she is over, I don’t eat as often as I should, delaying or missing meals.. it sucks.

So today’s workout looked like this:

BICEPS
Standing BB Curls - 1x8@65 (warmup), 1x6@75, 1x5@80
Incline DB Curls - 2x8@25, 1x5@30
Hammer Curls - 1x5@30

FOREARMS
Reverse Preacher Curls - 1x8@55, 1x7@55
Bar & Rope Roll - 1 set, up and down 3 times with 5 pounds

I didn’t plan on doing so many sets of incline dumbbell curls, but I was going at such low intensity I felt like I was just wasting my time, and I probably was since I didn’t go as heavy as I should have. I also did 5 pounds less than last week on my final set of standing barbell curls, which upsets me a little bit. No big deal though, I’ll bump it back up next week. Just overall really tired today and didn’t eat as much as I should have. I figure I’ll just eat a shitton of brown rice in my Post-PWO meal, with some eggs.

I also did some light tricep and shoulder exercises as active recovery for yesterday.. I think tomorrow I’ll get my girl to give me a massage. For triceps I did one superset of tricep cable extension (rope) with reverse tricep cable extensions at light weight. For shoulders, I did a light set of rotator cuff exercises and a light set of cable lateral raises.

Total workout time was about 35 minutes, a little longer than usual bicep/forearm days.

KentDog

LEGS today! I don’t hate doing legs, but I definitely feel it’s one of my weaknesses.

I know the theme of this journal is getting a little repetitive, but yup.. mood today going into the gym was tired.. didn’t really want to lift but was there because I didn’t want to miss the workout. I feel bad going to workout knowing I have an exam tomorrow morning that I should be studying for instead, but I know if I would have skipped the workout, I would have felt worse. Going into this workout tired, the numbers weren’t as good as I would have liked.

LEGS
Squat - 1x10@135 ATG squats (warmup), Parallel: 1x5@225, 1x5@255, 1x5@275
Leg Extension - 1x8@25 (warmup), 1x6@30, 2x6@35
Standing Calf Raises (Smith Machine) - 1x10@140, 1x10@160, 1x10@180, 1x8@180

ABS
Weighted Decline Crunches (all using a 25 pound plate against chest) - 2x10, 1x8
Hanging Leg Lifts superset with Hanging Knee Raises - 2 x point of failure
Kneeling Cable Crunches - 2x8+@135

I just want to explain the numbers on the Leg Extension and Standing Calf Raises. At my current gym, we have this weird (weird to me) leg extension machine that doesn’t use cables, so I am still trying to get used to it. I am going to increase the weight next week because it was noticeably too light this week. And the weight I have noted is the amount of weight (in plates) per leg, not total.. I’m not that big of a wuss, I’m only mediocre-wussy. As for the standing calf raises, I did them on a Smith Machine, so the weight is not including the bar. I know the numbers look really low on these too, but I do them really slow, holding them at the top and bottoms for at least two seconds. I think I’m going to increase the weight on these next week as well. Also should add that I do the hanging leg lifts and hanging knee raises right after a set of either weighted decline crunches or kneeling cable crunches.

I think I’m going to need to up the intensity on my leg workouts from now on. I don’t feel as if I’m giving it 100%.

Total workout time was about 45 minutes.

KentDog

Today’s workout (which was supposed to be done yesterday) wasn’t too bad considering I went in really tired again. I had two exams this morning, and one yesterday morning, so I have been really sleep deprived this entire week. I also had not eaten that well earlier in the day, since right after the exams, I had a student government meeting which lasted over an hour. I had a couple of mini sub sandwiches there, and didn’t get to eat again until 3.5 hours later (girlfriend was over waiting for me). After that meal, I went straight to the gym.

BACK
Pullups - 10 slow ones for warm-up
Lat Pulldown - wide-grip: 1x6@110, 1x6@120; close-grip: 1x6@130
Stiff-Legged Deadlifts - 1x8@185 (warmup), 1x6@225, 1x5@225, 1x6@225
Bentover Row - 3x6@105
Seated Row - close-grip: 1x8@85, 1x8@100; wide-grip: 1x12@70
Pullups - just cranked some out till point of failure while waiting for this kid to get off of the Smith Machine
Shoulder Shrugs (Smith Machine): 1x8@110, 1x8@130
Behind the Back Shoulder Shrugs (Smith Machine): 1x5@110

HAMSTRINGS
Leg Curls (non-cable) - 1x8@55, 1x6@65, 1x6@60

I hate the fact that I don’t do much weight on SLDLs. It’s not that my back can’t handle the weight, it’s that my forearms can’t handle the weight; the bar is always slipping out of my hand. It’s very annoying. Bentover rows, I feel I should have done them with at least 115 pounds (last week’s ending weight), but really didn’t have it in me today. Seated Row, I’m going to use more weight next week; I was definitely slacking here.

I was very unhappy about how my workout ended, since I look forward to doing shrugs on the Smith Machine on back days (I look forward to back days period, and the DOMS that comes with it). I was very unhappy about how my workout ended because I had to wait forever for the Smith Machine (some kid was squatting a plate on each side with it; I’m pretty sure he did at least five sets). While waiting, I did a set of pull-ups till failure. When I finally got on the Smith Machine, I had to hurry it up or I would have missed the bus. I pumped out 3 sets with probably about 30 seconds rest time after the first, and almost no rest time after the second, so it was like supersetting the 2nd and 3rd sets (third set was behind the back shrugs).

I wasn’t watching the clock too closely today, so I can’t recall how long my workout took. I’d estimate it was about 45-50 minutes.

Oh well, all in all, not too bad of a workout for being dead tired. Hopefully I can pick up the slack next week. Tonight is looking boring.. My girlfriend is in Michigan for the weekend and I really don’t feel like boozing, so I’m probably going to stay in and masturbate to some of that porn Hank posted in Open Chat.

Looking forward to Chest/Delts/Tris on either Sunday or Monday, whichever will work out better for me schoolwise for the rest of the week.

KentDog

Pretty decent workout today. I went in a little tired, but not as bad as last week. It was also really shitty out and I had to walk/jog in the rain (then snow) to and from the gym. STILL, a lot of numbers are up from last week.

CHEST
Bench Press - 1x12@135 (warmup set), 1x6@195, 1x5@205, 1x3@215
DB Incline Bench - 1x6@55, 1x6@60
DB Flies - 1x8@30, 1x6@35

I didn’t take as long of a break between sets this week; don’t know if it affected my numbers in any way. Incline bench, I know last week I said I could have done all sets at 65, but damn, those dumbbells are hard to get up and are hard on my wrists. I might just do sets at 60 for a while, or maybe do incline first and try 65s (don’t know if the flat bench is fatiguing me to the point where it would affect my incline numbers); we’ll see. Dumbbell flies: I am debating on whether or not I should do these at 35 or try for heavier weight.

DELTOIDS
DB Press/Raise - 1x6@35, 1x6@40, 1x6@45
Lateral Raises - 2x6@20

I was very tired after working the chest. I can’t help but feel I could have went to at least 50 on the Dumbbell presses, but I have not tried them at that weight yet. Maybe next week.

TRICEPS
Skullcrushers superset w/ CG Bench Press - 2x6@75 (skullcrushers), followed with CG Bench Press till failure (each set)
Cable Extension (rope) superset w/ Reverse Cable Extensions/Pull (rope) superset w/ Dips

A little crunched for time again toward the end of my workout, since I had a class coming up and needed to run back, eat, and shower first (I was actually one minute late, and that’s with jogging part of the way). I always feel like I am neglecting my triceps a little bit. Like I would always feel as if I should have done a set or two more. Two sets of skullcrushers superset with close grip bench till failure was pretty much all I did for triceps today. Before heading out the door, I did a quick set of cable extensions superset with reverse cable extensions superset with dips. At the end, I could only pull off 3 dips.

Overall pretty happy with today’s workout, since a lot of numbers went up from last week’s. Looking forward to next week’s Chest/Delts/Tris workout.

I should also note that today's workout (Monday, 11-14-2005) was done around 2:30pm-3:30pm and not this late. I am just now getting around to posting.

KentDog

Surprisingly, today’s numbers are not as good as last week’s, and I was in a much better mood today . The fact that I only got four hours of sleep this morning may have contributed to it.

BICEPS
Standing BB Curls - 1x10@65 (warmup), 1x6@75, 1x5@80
Incline DB Curls - 3x6@25

FOREARMS
Reverse Preacher Curls - 1x8@55, 1x7@55
Bar & Rope Roll - 1 set, up and down 3 times with 5 pounds

Total workout time was under 30 minutes.

I didn’t do as many sets today as last bicep/forearm day, and didn’t go as heavy on incline dumbbell curls. I also didn’t do any hammer curls this week. Despite worse numbers, I still feel I got a great workout, mainly because the last set of standing barbell curls killed me, and I really had to push myself on the final reps of the other exercises.

KentDog

It has been over a week since my last workout. I have stopped eating completely clean since then and have boozed on four of the eight days before today’s workout. I have been spending a lot of time with my girlfriend is why. Yesterday was probably the worst day (next to last Friday when I got totally shitfaced), healthwise, as I drank a little bit and had absolutely no self-control when eating. I pretty much ate continuously throughout the whole day as there was always good food around. I ate a lot of junk food (smores, cookies, muffins, brownies, stuffing) and some healthy foods (turkey, chicken, homemade from scratch mashed potatoes and gravy, dinner rolls w/ gravy, etc.). No big deal though, I like binging every once in a while, it makes me feel “normal” when I don’t have to keep an eye out for calories and the types of foods I’m eating.

For the first day back in the gym, I chose to do Legs/Abs. I decided to take it easy today as it was the first workout in over a week, so the numbers were noticeably lower today than last leg/ab day, and I did not try to increase any weights as I had originally planned to.

LEGS
Squat - 1x8@185 (warmup), 1x6@225, 1x6@255, 1x6@265
Leg Extension - 1x6@60, 2x6@70
Standing Calf Raises (Smith Machine) - 1x10@140, 1x10@160, 1x8@160

ABS
Weighted Decline Crunches (using a 25 pound plate against chest) - 1x10, 1x6
Hanging Leg Lifts superset with Hanging Knee Raises - 2 x point of failure
Kneeling Cable Crunches - 1x10@110, 2x10@120

Starting today I am going to try to get back into routine, even working out tomorrow (Thanksgiving). Gotta say though, I don’t think I’m going to be able to keep as close of an eye on my calorie intake as usual until next Monday when school starts back up (that’s when I estimate all the Thanksgiving leftovers will be gone).

Total workout time today was about 40 minutes.

KentDog

BACK
Lat Pulldown - wide-grip: 1x6@110, 1x6@120; close-grip: 1x7@130
Stiff-Legged Deadlifts - 1x8@185 (warmup), 2x6@225
Bentover Row - 2x6@105, 1x6@110
Seated Row - close-grip: 1x7@110, 1x7@115; wide-grip: 1x10@85
Shoulder Shrugs (Smith Machine): 3x8@130
Behind the Back Shoulder Shrugs (Smith Machine): 1x8@110

HAMSTRINGS
Leg Curls (non-cable) - 1x8@55, 2x6@60

Total workout time today was about 50 minutes.

Had a hard time doing SLDL today, as my lower back, legs, and abs were somewhat sore from legs and abs yesterday; bentover rows could have been better as well. I was tired in the beginning of my workout; I should have done some pull-ups to warm up, but I forgot as I was thinking about Thanksgiving dinner tonight and day-after Thanksgiving shopping tomorrow morning the whole time. My lower back kind of hurts right now which is probably not a good thing. I think I should stop doing back after legs/abs; maybe swap back day with biceps/forearms day. I should put at least a day between the two. Either way, I think I’m going to drop weight on SLDL next week and focus 100% on perfect form and crank out more reps at lighter weight.

Egoatdoor

Kent, it is going to be very hard for you to make progress, much less achieve your goal, with all of the negative influences around you. Your girlfriend and your other buddies are very destructive( I would not call people who steal my stuff or insist that I have to get shitfaced drunk every weekend to be my "friends). If I were you, I would decide which is more important and if it is to build a better physique, then I would get rid of these other bad influences plus begin practicing better self discipline.

KentDog

MY FIRST COMMENT!!

Oh happy day! I was beginning to think everyone on this board hated me or something

Hi, Egoatdoor
You’re totally right about some of the outside distractions in my life, especially my girlfriend. She was in Chicago for Thanksgiving, came back with all this junk food, candy and sugar loaded drinks. Get this, she said to me she was thinking about ripping off the nutritional labels because she knew I would look at them and refuse to eat the candy! ! What a girl! She is always making it hard for me to follow my strict diet, but hey, that’s life.

About the guy who stole my digital scale, he is definitely NOT a friend; I don’t even know him. He’s a friend of one of my room mates, who I have started to like less and less by the day (he steals my food and never cleans up after himself). I have really cut back on drinking since the summer, but it is hard to never do it during the school year. However, having a girlfriend has helped keep it down, since we hang out together over weekends, and she isn’t the huge party girl type as a lot of my exes are. Without a girl, the boys are always there to pressure me to drink, and with no one to spend time with, turning down a night out partying is hard to do.

Tonight’s workout:

CHEST
Bench Press - 1x10@135 (warmup set), 1x6@185, 1x6@205, 1x3@215
DB Incline Bench - 1x6@55, 2x6@60
DB Flies - 1x7@30

DELTOIDS
DB Press/Raise - 2x6@40, 1x6@45
Lateral Raises - 1x6@20, 1x4@20 SS reps till failure @15

TRICEPS
Skullcrushers superset w/ CG Bench Press - 1x6@65 (warmup), 2x6@75 (skullcrushers), followed with CG Bench Press till failure (each set)

I had so much energy after my second set of bench press, I probably should have tried to go for more reps. During set #3, I got the target three reps pretty easily, but probably would have needed help going for any more reps and I didn’t trust my spotter (some random guy at the gym) so I just stopped at three. I feel I should have tried for that last one or two, but I pictured my spotter jerking up the bar if I was going slow. Incline bench killed me; I was dead tired after finishing all three sets, so I chose to only do one set of flies.

A little disappointed with my delt work today. I really had to push myself for the last two reps of dumbbell press, and I didn’t get as many reps out as I wanted to on laterals. I did set #2 right after doing my last set of skullcrushers (supersetted with CG bench), so I didn’t get out as many reps as I had wanted, due to no rest between sets. I was so disappointed I just grabbed some 15 pounders and did some more laterals till failure.

I would have liked to do some cable work for triceps, but I was crunched for time so I cut my triceps workout short.

Total workout time today was about 50 minutes.

KentDog

Thought I should post my diet, as I haven’t done so yet. Here is a screencap of the spreadsheet I use to track my calorie intake (for yesterday):


http://img203.imageshack.us/img203/7...dsheet24sc.jpg

Meal #4 is not a typical meal, as I was in a hurry to eat before heading out and had two leftover hardboiled eggs from yesterday morning. The oats, cottage cheese, whey, milk, and olive oil (in the same meal) were used to make a shake since I did not have the time to cook a chicken breast as I normally would have. Everything else is pretty typical. Bedtime meal was also a shake (but this is normal). The only thing I can think of that may need changing is maybe more fat overall, saturated fats closer to 25% of overall fat, and perhaps more carbs in Meal #5.

Any thoughts on my diet?

Also thought I should note, for breakfast, I have marked down 6.75 Egg Whites. Just to clarify, I mark this when the hardboiled egg blows up when I am boiling them and then parts of the whites fall into the sink when I am draining the water from the pot, therefore I don’t get to consume an entire egg white. That’s why I marked it down as 6.75 instead of a whole number.

KentDog

Yesterday’s workout:

BICEPS
Chin-ups - 1x15@bodyweight
Standing BB Curls - 1x6@65, 1x6@75, 1x3@75
Incline DB Curls - 2x6@25, 1x6@30

FOREARMS
Reverse Preacher Curls - 1x7@55, 1x6@55

Chin-ups - 1x7@bodyweight

I think I got a pretty decent workout yesterday, although the numbers look terrible in comparison to previous weeks. I’m not sure if it was because I warmed up with chin-ups or if it was because my forearms were somewhat sore from chest/delts/tris the day before; could have been a combination of both. After doing chin-ups, I did standing barbell curls. My arms were so fatigued from the chin-ups that my normal warm-up set ending up being more of a working set. I think for next week I’m going to save the chin-ups for last, doing a set till failure at the end of my workout. Today’s my day off. Going to spend some time with the girlfriend and maybe catch up on some homework.

KentDog

Damn, I just remembered how shitty finals week and the week leading up to finals week was. Took almost another entire week off lifting again; second time in less than a month’s span. I’ve been feeling so lazy lately. The shitty weather and crappy driving conditions don’t help either.

Today, I lowered my usual weight for squats and kind of focused on going deeper than usual. Everything else pretty much stayed the same as last Legs / Abs day.

LEGS
Squat - 1x10@135 ATG (warmup), Parallel: 1x7@225, 2x7@245
Leg Extension - 3x7@35
Standing Calf Raises (Smith Machine) - 1x10@140, 1x10@160, 1x10@180, 1x8@180

ABS
Weighted Decline Crunches (using a 25 pound plate against chest) - 2x10, 1x3
Hanging Leg Lifts superset with Hanging Knee Raises - 2 x point of failure
Kneeling Cable Crunches - 2x8+@135

Total workout time today was about 40-45 minutes.

KentDog

Very tired today. Spent most of the day with the girlfriend, then had a night class. Funny+Lame story, I did some unplanned cardio tonight since I locked myself out of my room and therefore didn’t get a chance to drive to class (no car keys). I ran the whole way there and back with my bookbag since it was about 5 degrees out (no exaggeration). When I got to class, I blew my nose and it was bloody; it was so cold out. After the whole locking myself out incident, I didn’t feel much like working out, but my girlfriend convinced me to since I had been bitching about slacking lately. Hit the gym at about 9:50pm, the latest I’ve worked out in a while. I dropped the weight on SLDL since I strained my back somewhat last time I did them.. went easy on it tonight.

BACK
Pullups - 8 slow ones for warm-up
Lat Pulldown - wide-grip: 1x7@110, 1x6@120; close-grip: 1x6@130
Stiff-Legged Deadlifts - 1x8@135 (warmup), 3x6@185
Bentover Row - 3x6@105
Seated Row - close-grip: 2x6@100; wide-grip: 1x6@85
Shoulder Shrugs (Smith Machine): 3x8@130

HAMSTRINGS
Leg Curls (non-cable) - 1x8@55, 2x6@60

Total workout time today was about 40 minutes.

I am thinking about switching up my chest/delts/tris day to focusing primarily on delts and tris, and doing little or no chest work. I feel like my arms, tris specifically, have been lagging lately since my chest/delts/tris workout sticks them on the end and a lot of days I don't really do much specifically for tris. Perhaps I will just flip the order of when I do the exercises. Delts / heavy tris / light chest.

KentDog

So I switched up the order of my Chest/Delt/Tris routine today. Today’s order was Delts/Tris/Chest. I started with some rotator cuff exercises on the cable crossover machine, then hit the dumbbell presses. I threw in some front DB raises after I did lateral raises to hit the anterior delt, since I wasn’t going to do much benching/pushing today.

DELTOIDS
DB Press/Raise - 2x6@45, 1x8@45
Lateral Raises - 3x6@20
Front DB Raises - 1x6@20/ea

TRICEPS
Skullcrushers - 1x8@65 (warmup), 3x6@75 superset w/ CG bench @ same weight, 10 slow reps per set
Tricep Extensions (cable, straightbar) - 1x8@100, 1x6@110

CHEST
Incline Bench - 1x8@115, 1x6@115

Total workout time today was about 45 minutes.

Overall, I was very happy with the switch in routine. I think next time I may do some DB flies for chest or perhaps some dips last thing before heading out, as I didn’t do much direct chest work today (but that was the plan). Damn, my tris were so fatigued by the time I was attempting incline that I could barely even do 115! I think I got an excellent Delt and Tri workout today, without feeling at all rushed due to time. I may do this routine for another couple weeks or so, then switch back with chest first.

KentDog

I hadn’t been in the gym in forever till today. I actually wasn’t even planning on lifting today until my girlfriend stood me up (on her birthday) to go out of state with her family for break, earlier than she had expected. Anyway, the main reason for this huge layoff from working out was final exams. During finals week and the week leading up to finals week, my diet had really suffered. I took a break from clean dieting and found it really hard to keep calories up with my studying schedule. Today is the first day getting back on track with the diet. I spent yesterday recuperating from Friday night’s heavy partying. I had originally wanted to do legs today, but I slipped on some ice last Friday and skinned up my left knee pretty bad, so I decided to do an arms day today (minus front and rear delts). I don’t plan on lifting for the next 12 days or so, as I will be on vacation to see the family. Today’s workout looked like this:

BICEPS
Standing BB Curls - 1x8@65, 1x6@75, 1x5@80
Incline DB Curls - 2x8@25

DELTOIDS
DB Press - 1x8@35, 1x7@40, 1x6@40
Lateral Raises - 1x7@20, 2x6@20

TRICEPS
Skullcrushers - 1x8@65 (warmup), 2x6@75 superset w/ CG bench @ same weight
Tricep Extensions (straightbar) - 2x8@100
Tricep Extensions (rope) superset w/ Overhead Extensions - 1x8@60/70

I also did a quick set of reverse preacher curls (1x8) and hammer curls (1x3) for forearms toward the end of my workout.

Total workout time today was about 45 minutes.

I can’t wait to see my family, as I haven’t seen them since Labor Day weekend, due to them living out of state. Even so, I also can’t wait until I get back, since I will have about two weeks left of winter break where I plan to get back on track with lifting. I also plan on starting several new supplements which I have been hanging onto until after break when I can make sure I am focused on my health goals. The new supplements:

- MAN Clout (I'm really excited about this one)
- Optimum Nutrition’s 100% Casein Protein
- NOW Dextrose

Hopefully I won’t be doing too much boozing when I get back from break. Unfortunately, the first few weeks of a new semester is one of the best times to booze, since with new classes, the workload should be pretty light. I usually have pretty good self control when it comes to binge drinking, but I’m thinking I may have to booze at least once after break, since it will be a good friend’s birthday the weekend before school starts back up again.

KentDog

Coming off of yet another HUGE break.. the biggest one yet. I feel like I am the laziest person on IM. I have really been slipping on my health goals lately, most of this fall semester in fact. Well I just got back from visiting my parents in Pennsylvania for winter break and started back up today. I also started using my Clout (by MAN) and Dextrose supplements today; I was saving them for after I got back from winter break.

DELTOIDS
Seated DB Press - 1x6@40, 2x8@45
Lateral Raises - 2x5/6@20
Front DB Raises - 1x8@15

TRICEPS
Skullcrushers - 1x8@65 (warmup), 3x6@75 superset w/ CG bench @ same weight
Tricep Extensions (cable, straightbar) - 1x8@100, 1x8@110
Tricep Extensions (cable, rope) superset w/ Reverse Cable Pulls/Extensions – 2x8@50/60 // @70/80

CHEST
DB Flies - 3x6@30

Total workout time today was about 40 minutes.

I think next week I will go back to doing Chest first, then Delts, then Tris as I had before. If I need to switch it up, I’ll probably change the number of sets and reps, and the order of when I do each exercise, but keep the general order of which muscles trained the same.

Very glad to be getting back into the health thing. I have been itching to work out for weeks, feeling lazy whenever I’m just sitting around. I only did one thing remotely close to working out, and that was mass pushups really late one night when I was just bored. Only got like 200 or so out. I believe my record is something short of 700, maybe closer to 650, I’d have to check.

FranktheTank

Welcome back Kent.

KentDog

Hey thanks Frank!

I know I haven't been posting in my journal much since I've been back. Don't worry, I haven't been missing workouts, I've just let it slip my mind. I did a really quick bicep workout on Wednesday and Legs and Abs Friday. Today, I did back and light biceps.

It seems I haven't gotten much weaker in any of my exercises with the exception of maybe legs and back. It's hard to say, since DOMS has been kicking my ass lately. Today, my legs and abs were still very sore from last Friday's workout, so doing some of the back exercises were tough, therefore I dropped a lot of weight and intensity. In addition to doing the regular back workout, I also did light hams as usual, but added light biceps at the end of my workout since I did not do a full workout last Wednesday, and it was the only muscle I did not get any DOMS for. I don't know if it's the big break I took from working out, or if it's the new supplement (MAN Clout) that I have been taking.

boilermaker

Hey there Kentdog. I hear you on the doms. I took about three weeks off and when I came back last friday I did squats. I still have doms today! Good luck with your program.

I saw your reply in the diet/nutrition section regarding Altheweigh Protein Powders. I was really going to buy some, but she keeps letting me down. I didn't want to reply there, because my point was already made and I didn't want to do any more mud slinging, but, come on, if it's her job, she should at least follow up emails.

My Journal: Are We Almost There Yet?

kentmc

hi kent

KentDog

Hey guys, thanks for stopping by! I usually like DOMS, but not when they last this long! But damn does it feel good to be getting back with the program.

Today I did Chest / Delts / Tris. I was able to do everything I had done before when doing chest / delts /tris (in that order) except I went a little lighter on the final set of DB Incline Bench and DB Presses (delts), but that was because I did not have my previous numbers with me on hand so I started lighter. Good thing is, that I know I could have done them though. Next week I'll def. hit those numbers again, maybe even go up some.

CHEST
Bench Press - 1x10@135 (warmup set), 1x7@185, 1x5@205, 1x3@215
DB Incline Bench - 1x6@45, 1x6@50, 1x6@55
DB Flies - 2x8@30

DELTOIDS
DB Press - 1x6@35, 2x6+@40
Lateral Raises - 2x8@20

TRICEPS
Skullcrushers ss w/ CG Bench Press - 1x6@65, 1x5@75
some cable exercises (3 sets total)

KentDog

Did a short bicep/forearm workout today. It went great. I was 10 minutes late to class because I wanted to make sure I got in my PWO shake .

HOWEVER, I'm going to get completely smashed tonight though. It's a close friend's b-day bash and the beer is free. I estimate I will take in approximately 10-15 beers total before passing out. Will recoup tomorrow (diet) and get totally back on track Sunday (diet & workout).

KentDog

Pretty good Legs/Abs workout today. Took about 40 minutes total.

As for Friday night, I didn't go all out. I'm not even sure I would have considered myself drunk; definately not wasted. I believe all I had was 8 beers and a couple glasses of champaign, but I also ate 3 double decker tacos from Taco Bell (it was that or pizza, I left it up to my girlfriend) after the bars closed. I probably won't drink again until this Saturday, but I don't plan on getting sloppy wasted since I want to first stay in to watch the Pacquiao v Morales II fight that will be hitting HBO Delayed Broadcast, as well as the Gatti fight.. then hit the bars for a buddie's bday.

Going to take tomorrow off, then lift Back on Tuesday.

KentDog

I know I haven't been updating much lately, but that doesn't mean I have been skipping my workouts. I had a real quick bicep/forearm workout today.. looked like this:

BICEPS / FOREARMS
Standing BB Curls - 1x8@65 (warmup), 1x6@75, 1x6@80
Incline DB Curls - 3x7@25
Reverse Preacher Curls - 1x6@55
Chin-ups - 1 set till failure @bodyweight

Two days ago, did the Chest / Delts/ Tris workout.. everything was the same as usual, but I pushed out one more rep on my final set of bench press and didn't quite use as much weight for my last set of incline. Also only did two sets. Thursday's Chest / Delts / Tris workout looked like this:

CHEST
Bench Press - 1x10@135 (warmup set), 1x6@185, 1x6@205, 1x4@215
DB Incline Bench - 1x7@50, 1x7@55
DB Flies - 2x7@30

DELTOIDS
DB Press/Raise - 1x6@40, 2x6@45
Lateral Raises - 3x6@20

TRICEPS
Skullcrushers superset w/ CG Bench Press - 2x6@75 (skullcrushers), followed with CG Bench Press till failure (each set)
Tricep Extension (straightbar) - 1 set @ 100 pounds

On the day before that, Wednesday, I did the usual Back workout. Nothing special about it, though I am still lifting lighter than usual for SLDL, for comfort reasons.

KentDog

I should also note that I am getting ready to booze heavy tonight, it's a friend's birthday and it should be a lot of fun. Hope to spend tomorrow recouperating and doing homework, then back in the gym on Monday for Legs/Abs day.

boilermaker

Looking pretty good, Kentdog! I've been doing some higher rep stuff at a 2-0-2 tempo and it frys my muscle groups. Keep at it, buddy. By the way, after Laura posted that new thread and Emma called her out I sent an email and actually got a response. The office copied me on the reply and I'm supposed to be getting some samples soon

My Journal: Are We Almost There Yet?

KentDog

Thanks boilermaker! I might try a similar high rep scheme in a couple weeks as I feel like I need to switch things up soon. Not sure if ATW's definition of "soon" is the same as ours