Bloodied, but unbound

**DOMS** · 08-28-2006, 08:55 PM

For a two month period ending about two weeks ago, life had been shit. Without a doubt they rank as two of the worst months of my life. The details don't matter. Fuck it though. I'm still here, going strong and getting back into the swing of things. Bloodied, but unbound, baby.

Some notes about my workouts: I'm getting back into things after an hiatus of over two months, so I'm still getting a feel for where I am at, weight wise. So you'll see some of my weights jump by 5, 10, or even 15 pounds. I'm also trying some new exercises (or exercises that that I haven't tried in a long time), so again, you'll see some jumping weights. Then again, if I doubt my form, the weight wont change at all and you get to ask, "Why didn't you add any weight after doing 165 @ 6?"

Goals: I don't have any. I can't decide where I'm going until I know where I'm at. I figure I should know after a couple of weeks.

Diet: I eat 5 times a day. About every 3.5 hours or so. I also tend to snack on vegetables continuously throughout the day. I get plenty of water, in the form of foods, water, and diet soda. Yeah, I've heard that diet soda is evil, but I like it and it fits into my diet. My meals consist of foods (not all inclusive) such as oatmeal, NP, 2 slices of wheat bread, chicken, sirloin steak, Thai rice, twice-baked potatoes, 2% milk, and any and every fruit and vegetable I can lay my hands on. I take a multi-vitamin and multi-mineral for insurance. I go pretty easy on Saturdays. I don't eat crap all day, but I allow myself to eat shit like chocolate. I'm not a professional bodybuilder, so don't cough up lung.

Supplements: In additional to those mentioned above, I take glucosamine/chondroitin, MSM, calcium/magnesium. I also take 3g of creatine every AM and PM. If I workout on those days, I take it right after my workout with my post-workout shake.

Volume and Intensity: My goal is to workout 5 days a week, two times a day, for about 16 to 20 sets per workout. My RI are 1.5 to 2 minutes for smaller muscles and 2 to 3 minutes for larger muscles. My rep range with be 4-6. I'll be doing about 80%-85% of my 1RM, never training to failure.

Functional vs. Individual Muscles: I'm not doing a push/pull split, I'm working out by individual muscles. Why you ask? Because I lack the equipment to do a good push/pull split. I workout at home and lack some key pieces of equipment. Such is life.

Unilateral: I have a some imbalances from right to left. They're not major, but I'm going to correct them. I'm going to accomplish this with a lot of DB exercises. Technically, if you have an imbalance, your supposed to give up the BB. Well...that ain't gonna happen. You can take my BB when you pry it from my cold, dead, hands. It'll be easier to get it out of my left hand, but you still work for it.

Tempo: I use different tempos depending on the muscle, the exercise, and the reps that I use.

Knowing what I'm doing: Not fucking likely.

The next back & biceps day will look a lot different from today's.

I'm not sure if there is an ISO standard for tempo notation, but for me '1/x/3/x' means 1 sec. concentric, no squeeze at the top, 3 sec. eccentric, no pause at the bottom. Oh, and I'll be using 'weight @ reps' format to fuck with your head.

AM
T-bar Row (RI 3, 1/1/3/x):
165 @ 6
165 @ 6
165 @ 6
165 @ 6
- Add 5

DB Lying Row: (RI 3, 1/1/3/x):
55 @ 6
55 @ 6
55 @ 6
55 @ 6
- Add 5

BB Shrug (RI 3, 1/2/3/x):
200 @ 6
220 @ 6
220 @ 4
230 @ 4

DB Shrug (RI 3, 1/2/3/x):
55 @ 6
65 @ 6
65 @ 6
65 @ 6

PM
Standing Alt. DB Curls (2 RI, 1/1/3/x):
30 @ 6
35 @ 6
40 @ 6
40 @ 4

Hammer Curl (2 RI, 1/1/3/x):
35 @ 6
35 @ 6
40 @ 4
40 @ 4

Face-down DB Curls (RI 2, 1/x/3/x):
20 @ 6
20 @ 6
25 @ 6
25 @ 4

DB Wrist Curl (RI 2, 1/1/1/x):
25 @ 12
20 @ 11

Reverse Curl - EZ Bar (RI 2, 1/x/3/x):
20 @ 12
20 @ 12

29/08/2006
KW: back, biceps

**MyK** · 08-28-2006, 08:58 PM

cool man! I'll be sure to stop by to see how you progress!!

**BigDyl** · 08-28-2006, 09:00 PM

Wow you have a journal.

Can you handle alot of volume? I ask because that seems like a good amount of volume, and alot of people have trouble with it.

However, if you are just getting back into it, you can probably have a voluminous routine and still make nice gains. In a month from now you may need to consider lowering the volume and deloading.

**fufu** · 08-28-2006, 09:02 PM

Go DOMS! You certainly have more a sense of what you are doing compared to your average gym-goer.

**CowPimp** · 08-28-2006, 09:26 PM

Holy shit. That is a gung-ho return to the gym. Be careful with that, and good luck.

**DOMS** · 08-28-2006, 09:31 PM

Originally Posted by MyK

cool man! I'll be sure to stop by to see how you progress!!

Thanks for the support MyK. And here I though you didn't like me.

Originally Posted by fufu

Go DOMS! You certainly have more a sense of what you are doing compared to your average gym-goer.

Thanks for the kind words fufu. Actually, it was principally your journal that prompted me to do mine.

**Bakerboy** · 08-28-2006, 09:35 PM

Very inspirational DOMS. Good luck, not that you need it, you seem pretty determined.

**DOMS** · 08-28-2006, 09:39 PM

Originally Posted by BigDyl

Wow you have a journal.

Can you handle alot of volume? I ask because that seems like a good amount of volume, and alot of people have trouble with it.

However, if you are just getting back into it, you can probably have a voluminous routine and still make nice gains. In a month from now you may need to consider lowering the volume and deloading.

A fair question. Yes, I think that I can handle it. Granted I won't know for certain until a month or so from now.

It takes a lot for me to really feel like I've worked out. Hell, I didn't even sweat during todays workouts until the last exercise of each workout. Yeah, I know, sweat isn't a valid indicator of intensity, but it has to count for something. Plus, I just haven't felt...well, like I've worked out with the routines I've done in the past. That's not to say that I haven't made progress, far from it, but I know I can go harder.

And thanks for the support.

**DOMS** · 08-28-2006, 09:42 PM

Originally Posted by CowPimp

Holy shit. That is a gung-ho return to the gym. Be careful with that, and good luck.

Actually, I'm going to amp it up just a bit more. My safety net is proper form. The very rep that it falters, set over. I'm going to try to include how I feel in my journal. I'm on a constant watch for any signs of over training, especially poor sleep.

Thanks for the luck!

**DOMS** · 08-28-2006, 09:43 PM

Originally Posted by Bakerboy

Very inspirational DOMS. Good luck, not that you need it, you seem pretty determined.

Hell yes I need the luck.

My whole life I've refused to be put down by anyone or anything...and here I am.

Thanks!

**Dale Mabry** · 08-28-2006, 09:51 PM

Originally Posted by DOMS

For a two month period ending about two weeks ago, life had been shit. Without a doubt they rank as two of the worst months of my life. The details don't matter. Fuck it though. I'm still here, going strong and getting back into the swing of things. Bloodied, but unbound, baby.

Those anal fissures sure do get messy.

Here, use this...

Recovery Journal
Hours of sleep-
Sleep quality-
Sleep interrupted-
Muscle soreness-
Joint soreness-
Geneal fatigue-
Desire to train-
Motivation-
Morning HR-

Everything is on a 10 point scale except for hours of sleep and sleep interrupted which are just objective numerical answers. Can't remember where I ripped it from, I think Sports Power. It helped when I used it.

**DOMS** · 08-28-2006, 10:00 PM

Originally Posted by Dale Mabry

Those anal fissures sure do get messy.

You said we didn't have to use KY. Lying bitch.

Originally Posted by Dale Mabry

Here, use this...

Recovery Journal
Hours of sleep-
Sleep quality-
Sleep interrupted-
Muscle soreness-
Joint soreness-
Geneal fatigue-
Desire to train-
Motivation-
Morning HR-

Everything is on a 10 point scale except for hours of sleep and sleep interrupted which are just objective numerical answers. Can't remember where I ripped it from, I think Sports Power. It helped when I used it.

Thanks. This is exactly what I need. I'll include this at the end of each workout day.

**Dale Mabry** · 08-28-2006, 10:01 PM

I would do it first thing every morning, which is what the author recommended.

**DOMS** · 08-28-2006, 10:03 PM

Originally Posted by Dale Mabry

I would do it first thing every morning, which is what the author recommended.

Done. Thanks again.

**TJ Cline** · 08-28-2006, 10:19 PM

Good luck wirth your goals, if I were you I would add more Bicep isolation work to your workout.

**Yanick** · 08-29-2006, 12:44 AM

GL bud. these past two months have been pretty bad for me too but as someone once said, life works in waves so when some bad shit happens the good stuff is just around the corner.

i'll be starting a journal in about 1.5 weeks when my school begins and i tighten up my life in more ways than one.

**DOMS** · 08-29-2006, 06:00 AM

Recovery Journal

Hours of sleep: 6 (I went to sleep late)
Sleep quality: 10
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 2
Joint soreness: 0
Geneal fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: Damn, I forgot to ask Dale what 'HR' stood for...

29/08/2006

**MyK** · 08-29-2006, 06:05 AM

Originally Posted by DOMS

Recovery Journal

Hours of sleep: 6 (I went to sleep late)
Sleep quality: 10
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 2
Joint soreness: 0
Geneal fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: Damn, I forgot to ask Dale what 'HR' stood for...

29/08/2006

heart rate!

Originally Posted by DOMS

Thanks for the support MyK. And here I though you didn't like me.

whatever, If I give that vibe off its because I'm a prick!

**KelJu** · 08-29-2006, 06:07 AM

Alright Doms, I'm glad to see you have started a journal. Good luck with everything, and Iwill be checking in to how your progress is coming.

**DOMS** · 08-29-2006, 06:07 AM

Originally Posted by Yanick

GL bud. these past two months have been pretty bad for me too but as someone once said, life works in waves so when some bad shit happens the good stuff is just around the corner.

i'll be starting a journal in about 1.5 weeks when my school begins and i tighten up my life in more ways than one.

Sorry to hear it's been shitty for you too. Have you replaced your car yet?

I like your wave theory, but I think I'm growing too cynical for it. One things for certain, it's not anything like a box of chocolates...

As for "tighten up my life in more ways than one", that's what I did. It's funny, the worse life get, the faster you find out who's crap you don't need.

I'll keep an eye out for your journal.

**DOMS** · 08-29-2006, 06:10 AM

Originally Posted by MyK

heart rate!

D'oh! Too late... I'll include it tomorrow.

Originally Posted by MyK

whatever, If I give that vibe off its because I'm a prick!

Cool.

**DOMS** · 08-29-2006, 06:11 AM

Originally Posted by ForemanRules

Good luck wirth your goals, if I were you I would add more Bicep isolation work to your workout.

Thanks for the support!

You don't think that 12 sets for biceps (plus all the indirect work) is enough?

**DOMS** · 08-29-2006, 06:19 AM

Originally Posted by KelJu

Alright Doms, I'm glad to see you have started a journal. Good luck with everything, and Iwill be checking in to how your progress is coming.

Thanks KelJu. I appreciate the support.

**fufu** · 08-29-2006, 01:54 PM

Originally Posted by DOMS

Thanks for the kind words fufu. Actually, it was principally your journal that prompted me to do mine.

lawl, cool. We're all in the same boat here at IM.

**BigDyl** · 08-29-2006, 05:16 PM

Lawl, i wanna see some big numbers in this journal.

**Bakerboy** · 08-29-2006, 06:04 PM

^ 90000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 0000000000000000000000000000000000000000

**DOMS** · 08-29-2006, 06:34 PM

**TJ Cline** · 08-29-2006, 06:41 PM

Originally Posted by DOMS

Thanks for the support!

You don't think that 12 sets for biceps (plus all the indirect work) is enough?

I never do less than 18 sets of bicep isolation work, but do what works for you.

**DOMS** · 08-29-2006, 07:26 PM

I took a beating today. Apparently, 5.7 hours of sleep is insufficient if you're doing a high volume workout. My eyes feel like marbles wrapped in sandpaper. Lesson learned.

I dragged ass from noon until I did my PM workout. After that I felt okay.

AM
DB Shouler Press (RI 3, 1/1/3/x)
20 @ 6
20 @ 6
20 @ 6
25 @ 6

DB Lateral Raise (RI 2, 1/1/3/x)
10 @ 6
15 @ 6
20 @ 6
20 @ 6

DB Seated Rear Lateral Raise (RI 2, 1/x/2/x)
15 @ 6
15 @ 6
15 @ 6
20 @ 5

DB Lying External Rotation (RI 2, 1/1/3/x)
10 @ 6
15 @ 6
15 @ 6
- Add 5

DB Lying Internal Rotation (RI 2, 1/1/3/x)
15 @ 6
15 @ 6
15 @ 6
- Add 5

PM
Skullcrusher (RI 2, 1/x/3/x)
30 @ 6
35 @ 6
40 @ 6
45 @ 6
- Add 5

Kickbacks (RI 2, 1/1/3/x)
25 @ 6
25 @ 6
30 @ 6
30 @ 6

One-arm Triceps Extension (RI 2, 1/x/3/x)
20 @ 6
20 @ 6
20 @ 6
25 @ 6
- I felt a bit of pinch in my left shoulder

29/08/2006
KW: Delts, Deltoid, Triceps, Pain,

**DOMS** · 08-29-2006, 07:27 PM

Originally Posted by ForemanRules

I never do less than 18 sets of bicep isolation work, but do what works for you.

Are you serious? 18 sets of isolation exercises?

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