Here we go!

**lean_n_76er** · 05-29-2002, 10:24 PM

Just thought I'd start this finally. Haven't been keeping track of much lately just going through the motions. So, I'll describe my program in this one and start next week. The trainer here at work set this up for me. It's a tempo program, most are a 4-0-1. Which means, 4 second negitive, 0 hold and 1 second up. It's a pain to explain, so if anyone knows how to better explain, please do. It's also based on a 1 rep max.

Mondays - Chest/shoulders/tris
Flat bench - 4 sets/ 1- 65% (10 reps)/ 2 - 75% (8 reps)/ 3 - 80% (6 reps)/ 4 - 65% (10 reps)
Incline DB - 4 sets (10 reps)/1 - 65%/ 2 - 70% / 3 - 75%/ 4 - 65%
DB fly - 4 sets (10 reps)/1-4 all 65%

Shoulders - BB Press - 4 sets/ 1- 65% (10 reps)/ 2 - 75% (8 reps)/ 3 - 80% (6 reps)/ 4 - 65% (10 reps)

Upright rows - 4 sets (10 reps)/1-4 all 65%
Lateral raises - 4 sets (10 reps)/1-4 all 65%
Reverse flys - 4 sets (10 reps)/1-4 all 65%
The upright, lateral and reverse and all superset together (example - rows/raises/flys - break - repeat)

Tri - (superset) - 4 sets (10 reps)/1-4 all 65% of pressdowns/reverse grip pressdowns/overhead extensions (w/rope)

Jeeze this takes a lot of brain power to figure out. I'll write more later.

**lean_n_76er** · 05-30-2002, 04:09 AM

Ok, I'm back to finish.

Wednesdays - Back and Bicep
Back - Wide Grip Pulldown - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-1-1

Seated Row (machine?) - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 3-1-1

DB Row superset w/ close grip pulldowns (10's at 65%) Tempo - 3-1-1

Bicep - Curl (machine) - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-0-1

BB curl superset w/ hammer curl - 4 sets (10's at 65%)

Thursday - Legs
Leg Press - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-0-1

Squatts - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-0-1

Lying Curl - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-1-1

Leg Extension superset w/ Leg Curl - 4 sets (10's at 65%)

Calf Raises - Seated superset w/ standing

What 'cha think?

**lina** · 05-30-2002, 05:05 AM

Hi Lean76!

Looks like an awesome program!

What are your stats?

I take it from your name that you're lean and want to add mass? Great that you have a trainer there to help you. The tempo lifting sounds interesting.

**lean_n_76er** · 05-30-2002, 05:56 PM

Incredible! You're the first person to figure it out! And thanks for looking at my program. Unfortunately, I'm not that proud of my stats or the weight that I push. Someone wise (eggs) once told me it doesn't matter, but it can be a little embarasing campared to everyone else. I'll give you what I know.

Height - 6'4"
Weight - 215
Neck - 16.5
Chest - 44
Waist - 34/36
Calves - 15
Arms - 14.5
Thighs - 23
B/F - guessing around 16-18% (got to loose the "tire")

I thought that I should clarify this. Lina was the first to mention it in a thread. Don't want to label anyone! LOL!

**lina** · 05-30-2002, 08:30 PM

Great stats! You don't sound too lean! Don't be so hard on yourself! Oh yes, let me do another guess, hehe, born in 1976? How was that one? Nah?

**lean_n_76er** · 05-30-2002, 09:31 PM

Originally posted by lina
Great stats! You don't sound too lean! Don't be so hard on yourself! Oh yes, let me do another guess, hehe, born in 1976? How was that one? Nah?

Lean enough! To thin but, there isn't much I can do about that. You can only add so much to a tooth-pick! LOL As far as the 76, that's my height in inches. Sorry to burst your "intuition bubble", BTW I was born in 68. Thanks.

**lina** · 05-30-2002, 09:44 PM

Aw shucks!

Can't win 'm all!

**lean_n_76er** · 05-31-2002, 06:53 AM

Originally posted by lina
Aw shucks!

Can't win 'm all!

How bout an "A" for effort!

**lina** · 06-03-2002, 07:42 PM

How is it going? Wohooo!!!

**lean_n_76er** · 06-03-2002, 09:36 PM

A little late, but real good! Had a good weekend and a good work out today. Did the chest, shoulders and tris today. Just having a problem adding weight to the bench. I add weight to my whole chest routine, but can't seem to add any more. I'm gaining mass (little) and having a hard time improving the strength. I just don't get it. Very frustrating!

**lean_n_76er** · 06-03-2002, 11:02 PM

Just did some reading in the training forum. Am I overtraining/to many sets on chest day? Will overtraining really stunt growth? Should I just drop a set and see how it goes, and for how long? HELP people!

**kuso** · 06-03-2002, 11:24 PM

Hey there bud, how`s it going?

How many sets including warm up do you do for bench...and how many reps per set?

Micko1 posted something, and I think DP did too about NOT repping out to failure on the earlier sets but just doing a couple reps each set...kinda reversing the pyramid. The idea being not to waste too much energy before getting to to main set.

First warm up with very light wieght for 6 or so reps, second with about 50% of the weight you want to lift finally for 3 or 4 reps, then load it on and blast away. You should notice that you will either be able to ad a bit more weight to it, or at least add a few reps to weight you are stuck on now, which is only a step away from bumping it up next time

**lean_n_76er** · 06-04-2002, 12:13 AM

Thanks Kuso.
1st set - warm up about 50%
2nd set - 10 reps (65% - 1 rep max)
3rd set - 8 reps (75%)
4th set - 6 reps (80%)
5th set - 10 reps (65%)

**lean_n_76er** · 06-06-2002, 12:50 AM

Back - Wide Grip Pulldown - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 4-1-1

Seated Row (machine?) - 4 sets (10, 8, 6, 10)@(65%/75%/80%/65%) Tempo 3-1-1

DB Row superset w/ close grip pulldowns (10's at 65%) Tempo - 3-1-1

Bicep - BB 4 sets (10's)@(65%/75%/80%/65%) Tempo 4-0-1

Machine curl superset w/ hammer curl - 4 sets (10's at 65%)

Upped the weight on everything today. Not much, but enough that it was really noticable. Really felt it in the back tonight. Never really have sore bi's anymore. Need to change that!

**lina** · 06-06-2002, 08:49 AM

What you eating these days to bulk up? You said you were eating carbs in my journal, so I thought I'd come in and take a peek.

Hey, I was thinkin' if you bulked up and gained some mass, you'd better change your name right?

J/K!

...will it be bulk_76?
...or hulk_76?
...lean_no more_76?

hehe, I'm having fun can you see?

**lean_n_76er** · 06-06-2002, 08:48 PM

Originally posted by lina
What you eating these days to bulk up? You said you were eating carbs in my journal, so I thought I'd come in and take a peek.

Hey, I was thinkin' if you bulked up and gained some mass, you'd better change your name right?

J/K!

...will it be bulk_76?
...or hulk_76?
...lean_no more_76?

hehe, I'm having fun can you see?

Umm, well, I haven't given that much thought. I suppose I could leave the name the same. Lean could be taken as "less fat" right? I'll have to sleep on that one. As far as the diet goes, that is another story. I'm sure that a lot of people would scream at what I eat. I'll post that later. Never really thought that much about what I eat until I read your journal. Lots of effort go into healthy eating. Hmmm, have to take time to do that too. Thanks for stoppin by!

**lean_n_76er** · 06-06-2002, 10:19 PM

Diet - today (began 6/6/02)
16 oz of water
Protein w/milk
Cereal - 2 cups of Special K w/ berries in milk
8 oz of OJ
12 oz of coffee

Went out to dinner -
Lots of water, no drinks
app - calamari - no dippin sauce
main - 16 oz NY strip - hickory seasoning w/baked potato
slice of bread w/ marge

No dessert - coffee w/Baileys

At work - drink at least 1 gal of water

PB&J sandwich
Banana

Can of tuna

Protein drink w/ water

Healthy Choice Chicken - 2 oz on 2 slices of bread
Granola bar
6oz of apple sauce

Deli ham - 2oz on 2 slices of bread
Yogurt
canned pears - 4 oz

Protein drink before bed

**lina** · 06-10-2002, 08:09 AM

Hey Lean76!!!

How goes it? Your diet is not bad!!! Don't be so hard on yourself! I see protein! Keep it up!

**lean_n_76er** · 06-11-2002, 03:52 AM

Well, blew off the leg routine on Friday, just not enough time in a day sometimes! And while I was at it, it was a cheat weekend for the diet too! Sometimes you just got to say "fuk it!" Really didn't cheat that much, just didn't maintain the supps. But, I suppose that beer on Saturday (watching the fight) didn't help much either! On the other hand, I did go back on Monday and complete Mondays sets. I also actually did cardio! Whooo! My fiance bought me a Polar Heart Watch, these things are so cool! I'll just do cardio just to play with the watch!

Changed the routine a little bit on Monday. Reversed the reps on my flat bench. Instead of doing 10, 8, 6 and 10, I did 6, 8, 10 and 6. Not much improvement though. I think I'll drop the last set for a few weeks and see how it goes. I brought up my DB incline press and my DB flys. I'm still having a problem with the flat bench (thus the dropping the last set). Oh yah, I forgot I also added shruggs to the routine.

**lean_n_76er** · 06-12-2002, 03:48 AM

This is from last night (Tuesday) but I wanted to add this real quick. I did cardio again last night. Just 1/2 hour, but that's good enough for now. 5 min warm-up and a 5 min cool off, so obviously that's 20 min at 135 BPM roughly. With the Polar watch, it automatically averages your cals burned, time in target heart range and total time exercising. It does other stuff too, but I haven't figured that out yet. LOL! Oh well, all for now, I'll be back later to put todays routine in.

**lina** · 06-12-2002, 08:08 PM

Oooooo-Oooooo!!! A Polar watch, a new toy! I think I read somewhere that you got it from your fiancee? Good idea!!! I wondered about those gadgets... are they worth it? I once was running on the threadie behind someone that had one and was wearing it during his workout on the bike. It was cool to see his watch to be synchronized with the bike monitor!

What do you do for work that you love soooo much?

And when is the wedding!!?? Congrats!!! Let's get this bod ready for THE DAY!!!

**lean_n_76er** · 06-12-2002, 09:38 PM

Hey Lina - thanks for stoppin by again. The Polar watch is definately worth it! It beeps when you go below your target heart range, and it averages all the data plus some other stuff I've yet to figure out. Oooh, the other cool thing is if there isn't a clock around, you hold the watch close the the chest strap and the watch lights up and displays the time. I know, men and their toys!
Thanks for the congrats! As far as the wedding goes it's this September 28th. So I've got 3 and 1/2 months to whip this body into "low fat" shape! Almost everything is done now. Just the little stuff left, that and go through the guest list a few more times. Let the fun begin!
As for work, I'm a Security Supervisor for a world wide corp. It does have it's advantages. I love the hours and my fiance works basically the same shift. So it works out real well for us (sleeping and the home life).

**lean_n_76er** · 06-12-2002, 10:45 PM

Gawd I love back day! Started with a 5 min warm up, then on to the wide grip pull-downs.

Wide Grip pull downs - 4 sets / Tempo - 4-1-2 / 10-8-6-10 reps
Seated Rows - 4 sets / Tempo - 4-1-2 / 10-8-6-10 reps
Super-Set - Close Grip pull-downs w/ DB rows - 3 sets / Tempo - 3-1-1 / 10 reps

On to Bicep
Super-Set - BB curls w/ concentration curls - 3 sets / Tempo - 3-1-1 / reps 10
Then the trainer says, "hey, you ever do 21's?" I say "no". So she takes me through a set. WOW! Complete burn! Awesome work out today!

**lean_n_76er** · 06-17-2002, 09:25 PM

Didn't get a chance to get to the gym on Friday, so I did what I could at home on Saturday. Leg day...

Squatts - 4 sets - tempo 4-0-1 - 10/8/6/10 reps - increased weight by 10 lbs on each set except for the last I returned to the begining weight

Superset extensions with curls - 3 sets - tempo 3-0-1 - 10 reps each set

**lean_n_76er** · 06-17-2002, 10:14 PM

Chest, shoulders and tris today. Changed the routine a little again today, did 4 sets, on the flat bench, of 6 at a slightly heavier weight. Felt a little better by the end. Just as fatigued, but didn't feel like I was over doing it. On the Incline DB, did 3 sets of 6 again at a heavier weight. Same on the DB flys. Good chest sets all together, thinking of alternating the incline and decline for a change.

Shoulders didn't change the sets or reps, did increase the weight though. Changed my form a little on each of the exercises, seems to make a big difference (straightened out my back and kept my wrists more upright). Increased my weight on upright rows, the others remained the same.

Triceps again didn't change the reps or the sets, just increased the weight.

I think I'm going to keep the reps at 6 for flat bench, and change the reps on my back routine as well as for squatts. Everything else remains the same.

Also did cardio tonight. Did 35 min instead of 30. Going to try to do cardio on the days that I train. On the off days, just seems like I don't have enough time to squeeze it in.

**lina** · 06-18-2002, 04:04 AM

Hooray

on increasing your weights on the shoulders, triceps and upright rows! Feels good when you do that right? I sometimes do 6 reps too and go heavy. In fact, today is one of those days!

Your cardio plan sounds good!

Have a good sleep!

**lean_n_76er** · 06-18-2002, 04:25 AM

Thanks Lina, hope to get good sleep! Hope you slept well too! And Thanks for stoppin by!

**lean_n_76er** · 06-19-2002, 10:30 PM

Back and bis today! I'll say it again! Gawd I love this day!

Changed things up a little.
Wide Grip pull downs - 4 sets/6 reps/tempo - 4-1-1
Seated Rows - 4 sets/6 reps/ tempo - 4-1-1
Went heavier on the weight and less on the reps
Super set DB rows w/ close grip pull downs - 3 sets/10 reps/tempo - 3-0-1

Bis - Super set BB curls w/ concentration curls and topped it off w/ a set of 21's. Went heavy on the BB (6 reps) and stuck to 10 reps on the concentrations. Felt a little better with a combination of the heavier weight with a lighter set to follow.

**lean_n_76er** · 06-19-2002, 10:39 PM

Diet today (so far) - I work nights so that explains the weird schedule ie breakfast than dinner and so forth

16 oz of water
Protein shake
2 cups of berry Special K w/ milk (1%)
12 oz of coffee

Neither of us wanted to cook tonight so it was canned dinner

Dinty Moore Beef Stew (I know not the best thing)
12 oz milk
lemmon square (home made)

Work will consist of:

Meal 1- 32 oz of water (from the time I get in) w/ a can of tuna and maybe a granola bar

Meal 2 - Sandwich (2 slices of bread w/ 4 oz of Healthy choice Chicken), granola bar and 4oz of apple sauce

Meal 3 - Protein shake

Meal 4 - Sandwich (2 slices of bread w/ 4 oz of deli Fat free ham) and an apple

Meal 5 - Sandwich (2 slice of bread w/ 4 oz of Healthy Choice Turkey), 6oz of yogurt and 1/2 can of pears

Then I go work out and do 1 more protein shake before bed. That's pretty much my M-F diet w/ the exception of dinner.

Oh yah, I almost forgot. Before and during meals, I'm drinking water (1 and a half gal a day total)

**w8lifter** · 06-20-2002, 06:47 AM

What are your specific goals lean?

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