Big G

Yeah. Love shit like that. No RI. Killer! Great way to end a workout.

Loads of fun so far! Legs was brutal! See below...

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

Completed Leg workout today. Made some changes to plans.

a) Added some oblique crunches to core workout at the start.

b) Swapped Good Mornings and Sumo Deadlifts (have been doing RDLs after full squats for past 3mo - got done doing regular squats today and couldn't resist urge to deadlift)

c) Replaced Good Mornings with Prone Leg Curl (lower back too fucked after squats and Sumo-DLs to do Good Mornings)

d)Added Leg Press (quads weren't fried quite enough for me)

e)Changed calf press from smith machine to leg-press machine (since I'm already there, having just added the leg press!)

f)Superset the calf press with the leg press. No RI. Ouch!

.

So the new leg workout looks like this...


1a. Hanging leg raises

1b. Weighted decline situps

2. Oblique raises (sideways on hyperextension bench):

3. Squats

4. Sumo Deadlifts

5. Prone Leg Curl (Heavy - low reps)

6. S/set w/#7 - Leg Press

7. S/set w/#6 - Calf Press (on laying leg press)


It works, believe me!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

WEDNESDAY

SLEPT: 12:30pm-7:00am (up late, tidying garage, eating, updating journal and reading - see notes re:books below.)

WEIGHT: not measured - thought about it, but it was too cold to get naked on the scale this morning! Time to fire the old furnace up I think (at least in the mornings). Brr!

Meal 1 - 7:45am:11whites,1egg,2toast+PB,grapefruit,pnapple.
Meal 2 - 10:45am:PP +muesli(oats,nuts,dried fruit X8,milk).
Meal 3 - 1:40pm:PWO PP,pretzels,banana+sups(CEE,vit/min...)
Meal 4 - 4:15pm:5½ozChicken,3toast,ff mayo,mango,pear,grpes
Meal 5 - 8:30pm: (late. trick-or-treat night)5ozBeef,6whites,veg.
Meal 6 - 12:15pm:shake(whey,casein,cream,PB,cran/strwbrry)

kCal: 3,622 (328g protein).

WATER: Bad day for water. Drank approx half to two thirds gal only - forgot to take gallon water bottle to work - hate it when I do that - stupid little glasses all day long. up, down, up, down for water all day.

.

WORKOUT: Legs (from new Horizontal-Legs-Vertical workout).

1a. Hanging leg raises
(from hang, to feet above head kicking top of power rack)
1x15, 1x9(fail), 1x6(fail).
NOTE: Ouch! That burns! Sets of 12 next time, I think.

1b. Weighted decline situps
4lb ball behind head: 1x15
4lb ball throw/catch: 1x15
4lb ball behind head: 1x12(fail)
NOTE: Nice! Same again next week.

2. Oblique raises (sideways on hyperextension bench):
3x15(R,L,R,L,R,L)

3. Squats (1st time - always did full squats before)
135lb:1x5
185lb:1x5
235lb:5x5
NOTE: I'd like to get down a little lower. 235lb felt fuckin' heavy on my shoulders though. 1st time over 195lb.
ALSO... Maybe continue to use risers under heels like before

4. Sumo Deadlifts (moved from #5 - did squats then deadlifts before. can't resist more of same!)
135lb:1x10
155lb:1x10
175lb:1x10
NOTE: Felt wierd grabbing between legs. Focused on keeping back arched backward as I lifted. Fuck the weight. Lets get the form down perfect and go from there.

5. Good Mornings (Cancelled! Lower back fried already!)
changed to...

5. Prone Leg Curl (Hamstrings)
130lb(new max):3x8
NOTE: Rep8/Set2 and Reps6-8/Set3 not to butt. Fun though. Heavy! Pukey.

6. Smith calf raise (Cancelled - Didn't feel like quads had quite had enough) changed to...

6. S/set w/#7 - Leg Press
180lb:3x10

7. S/set w/#6 - Calf Press (on laying leg press)
180lb:2x10
NOTE: Only started super-setting after leg press set2.

WORKOUT NOTES: Yeah. That did it, for sure. That's the worst I've had my legs in quite a while. That should work well! Pukey, throbbing ache/burn. Just the job!

SORE:I'm sore today but it's wierd. It's a mild sore but it's all around my chest, shoulders, and neck (kind-of front and back). I know it's from that awesome HORIZONTAL PUSH-PULL workout yesterday. Can't wait to do that again (although do want to add some cable-rows to that workout still). That shit is FUN! Straight-up, plain ol' FUN! Push! Pull! Puusshh!! Puulllll!!! Loved that shit

BEDTIME READING:
Finished The Bodybuilder's Nutrition Handbook (by Franco Columbu) last night and moved on to From Scrawny to Brawny (bodybuilding specifically for ectomorphs).
Columbu's book was informative although somewhat outdated (no-one recommends only three meals a day these days, do they?). Still, the sections on Vitamins & Minerals were news to me. It was funny to see "Headaches" listed as a sodium deficiency symptom (after the weeks of agonizing headaches I suffered after switching to an all-natural diet and not salting my food!! I'm soooo glad to have that one behind me! That was really, really awful! Never again).
I haven't read much of new book yet, but I'll post interesting info' on here for reference as it comes up. It looks like it'll be a good read.

MOOD: Again, better. Productive at work. Had plenty of energy. Happy-go-lucky. Easy day.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

vortrit

There is actually tons of stuff on it.

But a simple chart will give you the basic idea.

My Journal!

Big G

In that case it's going to be mostly strength with some general conditioning, but I'll be doing more sets than shown because I'll be using lighter weights to warmup for the bigger/low-rep stuff (plus the extra sets should help w/hypertrophy too). It's gonna be fun!

I really need my wife to take some pictures and some measurements before I get going. I'm currently 20lb up in 10months.Another 6lb over the next 3months wil definitely be noticable. I'm going fucking awol in the gym these days too. I love it. My cardio is crazy, that's for sure...

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

Someone posted a thread about their legs hurting and I found myself typing the following... (figured I'd copy/paste it here for old times sake)...

"I did legs two days ago; squats, deadlifts, leg press, curls and calves. Yesterday morning I woke up and it felt like a one-ton-truck had driven over my legs!

Yesteday lunch I walked (painfully) to the gym, ran a 5minute half mile, did a minute fwd on elliptical as fast as humanly possible, a minute backwards equally as crazy fast (until I'm gasping for air and my legs are burning like a blowtorch is on them), I jumped off, stumbled to the static row machine, rowed at a reasonable pace for a minute, then as fast as I possibly could for another minute, climbed out (heart rate in the 180s), got back on my feet, stumbled to the static bike, peddled at a reasonable pace for a minute (to get half my breath back), then as fast as possible for another minute, got off, wobbled my sweaty way to the stair climber, set it on 5 and walked fairly quickly up stairs for a minute, raised it to level 10 and then ran (yup, straight-up, "ran") up stairs for a full minute (almost falling from exhaustion and half-cripped legs more than once), then I turned the stair machine off, sat on it for 60seconds (timed - it passed sooo quickly) then got back on the elliptical running machine to repeat it all two more times.

Today I feel like a half-ton-truck drove over my legs.

True story.

.

It only hurts too much if you honestly CAN'T walk.
Otherwise, it's all good."

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

THURSDAY

SLEPT: 1:00am-5:30am (4½hours - terrible!)
Up late (i)answering emails for stuff for sale on craigslist (gotta sell shit to pay wife's $25k gastric bypass bills; $16k still to go! i.e. Gettin' there!), (ii)updating journal & reading IM posts, (iii) making bedtime shake, etc... (chillin' on PC mostly).
Up early to deliver weights/weight-bench to local buyer unable to pick them up - sacrifice good nights sleep for space in garage and $85cash (paid $25Krr-ching!)

WEIGHT: not measured. must get back in habit of doing this (especially since I'm now at the start/end of my 3mo workout programs.

Meal 1 - 6:20am:11whites,1egg,2toast+PB,pnapple,kiwi,grapes
Meal 2 - 9:40am:9whites,2toast+PB,½mango,grapes,½pear,kiwi.
Meal 3 - 1:15pm:PWO PP,pretzels,grapefruit + sups.
Meal 4 - 3:45pm:chicken,2toast,sunflower-seeds,2kiwi,½pear
Meal 5 - 7:00pm:15oz can mackerel w/plate of fresh veggies.
Meal 6 - 10:15pm:shake(whey,casein,cream,PB,cran/strwbrry)

kCal:3,835.

CARDIO: CIRCUIT TRAINING (very-active recovery for legs!):

WARMUP - 5mins on treadmill @6mph, i.e. ½mile. HR 110->145.

1) Elliptical Running (level 10)
1min fwd - as fast as possible. HR 145->165.
1min bkwrd - as fast as possible. HR 165->175 (+leg burn!).

2) Static Row (level 10):
1min standard pace. HR 175->155
1min as fast as possible. HR 155->170.

3) Stationary Bike (level 10):
1min standard pace. HR 170->150.
1min as fast as possible. HR 150->170.

4) Stair Climber:
1min standard pace (level 5). HR 170->160.
1min as running up stairs (level 10). HR 160-180.

REST: 1-2min, as needed (Sucking air, big-time!).
REPEAT X3 (from #1): i.e. 3x10min circuits (incl. 15 seconds to change machines). 35minutes total.

SUMMARY: A-B-S-O-L-U-T-E-L-Y B-R-U-T-A-L!!!!

CARDIO NOTES:
i)Gasping for air, wheezing, side-stitch and lungs burning!! Had to have a sauna afterwards to get some moisture into lungs. Got back to office still wheezing/coughing. I totally busted-ass circuit-training today! This is the craziest cardio ever!
ii)Legs held up remarkably well. They were sore for first minute of ½mile run, but after that I stumbled from one machine to the next without too much trouble ("stumbled" being the operative word!). Afterwards I got more sore. Even getting in and out of my office chair hurt!
iii) HR #s shown above are approximations based on last week's 2 monitored circuits. This week I just went flat out, completely ignoring the HR monitor for most of it. At one point my heart rate was 185bpm and at another it was 135. I'm sure, mostly, it was between 145 & 170 depending on if it was a standard-pace minute, or a flat-out minute.
iv)Took far longer than anticipated. Got back to office at 1:30pm (I left at 11:45am!) How the fuck did that happen? 3x10min circuits (i.e. 30minute), plus 5min run, plus 5min shower + 5min sauna + 5min PP/pretzels + 10min walk there/back = 60miuntes. I used 105mins. WTF!? Next week it's gotta be faster (I'll eat when I get back to office & no sauna - that'll help).

.

MOOD: Good. Again. Woke laughing and joking w/wife (even after just four hours sleep & eyes stinging). Wife at work by 6am. She woke me as she was leaving (Thank God! I'd've never got up otherwise). Productive day at work. Feel so much better to have stopped taking NHA Stack. That stuff definitely makes me angry. Wierd.

SORE: Quads (increasingly so, as day went by) and all around shoulders, chest and back. Reaching round to tuck shirt into back of pants was difficult. Horizontal Push/Pull workout kicks butt! Love that shit.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

FRIDAY

SLEPT: 11:30pm-7am (7½hrs)

WEIGHT: 181.0lb, still. (Was initially 182.4lb i.e. Up 1½lb, but an unexpected 2nd poop flushed the reported gains away!). Still... Up 20lb from March!! And it's not fat!

Meal 1 - 7:20am:11whites,1egg,2toast+PB,½mango,½pear.
Meal 2 - 10:50am:PP +muesli(oats,nuts,dried fruit X8,milk).
Meal 3 - 2:30pm:PWO PP,pretzels,banana+sups(CEE,vit/min...)
Meal 4 - 4:00pm:chicken,toast,mayo,½pear,grapes,kiwi,½mango
Meal 5 - 7:15pm:8oz chicken + X-Lrg plate green veggies.
Meal 6 - 11:30pm:shake(whey,casein,cream,PB,cranbrry,banana


kCal:3,794 (340g protein).

WORKOUT:UPPER VERTICAL (1st time)

1. Weighted wide-grip pullups
BW-50lb:1x5
BW:1x5
BW+5lb::1x5
BW+10lb:1x5(just)
BW+15lb:1x4¾(couldn't see over bar)
BW+20lb:3½(fail)
BW+25lb:2¾(almost 3 full)
NOTE: Next time do BW-50lb, BW, then BW+25lb so I'm not so seeing BW+25lb until after 30+reps!

2. Standing Military Press
Bar:1x10
85lb:1x10
95lb:1x9½(fail)
105lb:1x5½(fail)
NOTE! Fun! First time standing up. Did 'em in a power-rack. Thought I'd be more wobbly for some reason. Actually felt good - nice'n'solid.

3. Upright BB Row
Bar:1x10
65lb:1x9¾(#10 not fully to chin)
75lb:1x7 (#6=95% & #7=85%)

4. BB Shrugs
185lb:1x10
205lb:1x8
225lb:1x6(regrip after 4right grip iffy)

5. Weighted Dips
BW+25lb:1x8
BW+35lb:1x6
BW+45lb:1x4(just)
NOTE: Nice! Same again next week.

6. Cable close-grip pulldown
100lb:1x10(too light)
150lb:3x8(failed rep8, set3)
NOTE: These are identical to Tuesday's CG chins. What ws I thinking? Forget these next week! See notes below.

7. Reverse pec-deck (rear delts)
120lb:2x8 (too heavy - not full movement).
100lb:1x8 (better)

WORKOUT NOTES:
i)While doing close-grip cable pulldowns I realized that this is basically just a whimpy version of the close grip chins I was doing on Tuesday. I think I'll move close grip chins from Horizontal to Vertical day.
ii)Re:Reverse Pec-Deck (rear delts). How did this end up on Vertical day!? What's vertical about it!? This needs moved to Horizontal day in place of close grip chins.

SORE: It may be quicker to say what doesn't hurt than what does. Anyway...
#1. My quads are dead! My legs feel like they've been run over by a truck, then backed over too! It hurts to stand up. It hurts to sit down. Heck, even sitting on the toilet hurts (that'd be my glutes, right?). My calves are basically the only part of my legs that don't hurt (I'll get 'em next week!).
#2. My chest, shoulders and back are all sore. Tucking my shirt in my pants hurts. Getting dressed and undressed hurts. Any twisting movement, like trying to scratch my back, hurts.
#3. My obliques and abs are both sore (much to my wife's amusement!.) It definitely hurts to laugh. What's bad is that the hurt itself makes me laugh (funny pain?), which hurts, which makes me laugh, which hurts, which makes me laugh, which.... well, you get the idea!

There's no doubt that changing the program has definitely freaked my body out. I think that's awesome. More results coming soon, I can feel it. I'm going to be HUGE!

MOOD: All good. 100%. Kicked butt at work. Chilled for evening in front of PC. Wife home, but asleep on couch.

ALCOHOL: Friday night (again) and no alcohol (again). It jumped to mind 10-15 times throughout the night (one wouldn't hurt... go on.. fuck it... It's Friday night...go on... you know you want to...!!), but I just got on with something else, and it left me alone. Saturday tomorrow. <drumroll>!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

goob

Hey man, thought I'd return the holler. Your training looks really strong, especially those weighted dips. 340 g's of protein???? That's waaayy more than I take in, but then again you're probably a lot better built than me.

I hear you on the alcohol, when you get that friday night itch, it's hard to ignore the beast.....

Big G

Woah! If I knew you were coming I'd've straightened this joint up!

340g=1.88g per lb of me; 50-60g per meal. Easy done. Was 409g today! Long day; 7 meals, 4400kcal.

Eat mostly carbs/fat do you?
How many cal you take in?
No goob pix on here? Scared?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SATURDAY

SLEPT: 1:45am-9:30am

WEIGHT: 183.4lb minus 2nd poop! i.e. I dunno! 181lb still?

Meal 1 - 10:20am:11whites,1egg,2toast+PB,½mango,kiwi,grpfrt .
Meal 2 - 1:00pm:PP +muesli(oats,nuts,dried fruit X8,milk).
Meal 3 - 3:30pm:2xMcD's chicken patties, banana (on road).
Meal 4 - 5:50pm:2nd breakfast(toast+PB,eggs,fruit,coffee.)
Meal 5 - 8:45pm:beans,toast,banana(wife made pot of beans).
Meal 6 - 10:50pm:chicken w/lrg plate grn veggies.
Meal 7 - 1:45am:shake(whey,casein,cream,PB,cranbrry,banana)

kCal:4,458(409g protein). High cal due to long day; 7meals.

WORKOUT: None. Planned rest day.

INSTEAD...

Grocery shop to do and 3 tires to get fixed (trailer, boat & truck). Took ages! Finally completed @5:30pm (i.e.Day wasted).

After dark (ie6:30pm+) spent 4hours in back yard (w/hallogen lights on)emptying, organizing and reloading recently built shed ("super-shed" more-like.coolest shed ever! looks like white-vinyl-covered mini model home - v.proud of handwork).

Made make-shift shed countertop tonight w/sawhorses & boards (wife's idead - good enough for now - build proper counter w/pegboard later). Was able to empty more garden tools and other outdoorsy crap from garage into reorganized shed.

Some space is starting to show in garage now! It's like being an archeologist excavating in hopes of uncovering the wood workshop and awesome home gym that was once there before it got buried in accumulated crap!

I'm digging for iron!

ALCOHOL: None! Fri & Sat both dry. No cigarettes, no alcohol. No problem!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SUNDAY

SLEPT: 1:45am-9:30am

WEIGHT: not measured.

Meal 1 - 9:45am:11whites,1egg,2toast+PB,½pear,kiwi,grapes.
Meal 2 - 12:45pm:2nd breakfast; same again.
Meal 3 - 3:45pm: PP & meusli(oats,nuts,dried fruit,ff milk)
Meal 4 - 6:45pm (snack):banana
Meal 5 - 8:30pm beer, beer & more beer!
Meal 6 - Zzz! Passed out - alseep!

kCal:3,362kCal (1,326 from stella artois, miller lite & heineken!!!Aargh!WTF?)

WORKOUT:None, although did sell smith machine and set-up power-rack in garage. ¼ of garage floor now visible. Still want to tidy up some more, but it's getting there.

ALCOHOL: Dammit! I did so well. Friday night; none. Saturday day; none. Saturday night; none. All day Sunday; none. Then 8pm rolled around. I'd worked hard all day (running wires for landscape lights, plus tidying garage) and my brain suddenly said... "Have a beer. Go on - you deserve it" Bought 6pack of stella, drank three, then had to drive up the road w/wife to get her a pizza-bread. We stopped to buy pop and I got more beer too.

Next weekend need to watch out for Sunday nights too! Made it through Fri & Sat without too much trouble. Getting better, though still not perfect. Try again next weekend.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MONDAY

SLEPT: 11:30pm-7am

WEIGHT: not measured. woke w/hangover headache!

Meal 1 - 7:20am:11whites,1egg,2toast+PB,½mango,grapes,kiwi.
Meal 2 - 10:45am:12whites,2toast+PB,½pear(short of time).
Meal 3 - 1:30pm:PWO PP,pretzels,banana
Meal 4 - 4:00pm:PP & muesli(oats,dried fruit,nuts,ff milk)
Meal 5 - 7:30pm:3pc McD's Chicken w/lrg plate grn veggies.
Meal 6 - 10:30pm:shake(casein & whey) +nuts (elec' outage!)

kCal:3,491 (348g protein). - Check back in a month. If no weight gain, up calorie intake.

NOTE: No meat cooked at home. Bought 3pc grilled chicken from McDs for dinner. Tried to cook chicken, trout & beef when I got home, but we had a power outage at 8pm that lasted until 11:00pm. Sat up reading "Scrawny to Brawny" by camping lamp. Good read. Recommends compound exercises for ectomorphs, but also says that despite being v.skinny all my life I may not be ectomorph. Could be meso- that never ate right and never worked out. I am 20lb up on March'07. That's hardly ecto- type gains, is it!?

.

WORKOUT:HORIZONTAL (2nd time):

1. Flat BB bench:
Bar:1x10(warmup/stretch)
135lb:1x8(forget starting on 115lb - too easy!)
155lb:1x8(just)
175lb(new max):1x4(spotter helped a little w/last1)
155lb:2x6(failed last rep)

2. T-Bar machine(1st time):
100lb+bar:4x8(all to abs - try 3x8 w/110lb next time)

3. Incline DB Press:
60lb:1x8
65lb:1x7½
55lb:1x8
Note: Try 65lb first next time, then 60lb, then 55lb (if needed)

4. Lever Seated High Row (NEW. 1st time doing these).
90lb(each arm):2x8 (too easy)
115lb(each arm):1x8 (better - back burn).

5. Cable Xover(2nd time):
70lb:3x8
Note: This still feels wierd to me. So much stablizing going on I'm not sure I'm hitting my chest at all. I was squeezing as best I could at the end of the movement though. I guess it's doing something.

6. WG Cable Rows:
100lb:2x8 (too light)
120lb:1x8 (better - back burn - struggling)

6. (s/set w/#7) Push ups:
5x15
7. (s/set w/#6) Supine Rows:
5x10

NOTES: PUSH!! PULL!! PUSH!!! PULL!!! I love this workout. Horizontal Day rocks

Added two more rows; Lever Seated High Row, and Wide Grip Cable Rows. Rowing from all angles now!

I'm a little concerned that I can't do as many supine rows as pushups, but that might be normal. I don't know.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

goob

Nice 'X'ing Big G!!!!! Good workout.

Big G

Really? As in "Cable Xover"?? I thought it was kind-of pathetic. 70lb doesn't sound like shit but I was wobbling and shaking with it. I haven't done much cable stuff (rowing - that's about it) so maybe it'll ease-up in time. I'm doing it after already having done BB bench and incline DB press, so that's probably not helping. Maybe I'll put it higher in the pecking order when I change my workout next time. I don't know.

Oh!... talking of that... how often do you change your workout program? Every 4 weeks or so?

w/thx,
G.
PS. Thx for stopping by.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

TUESDAY

SLEPT: 11:30pm-6:45am

WEIGHT: not measured.

Meal 1 - 7:00am:11whites,1egg,2toast+PB,½pear,½mango,kiwi.
Meal 2 - 10:00pm:PP & muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 2:00pm:PWO PP,banana,pretzels & more pretzels.Mmm!
Meal 4 - 4:10pm:3toast,6ozTrout,sour crm,½pear,kiwi,½mango.
Meal 5 - 7:45pm:Chicken omlette w/lrg plate grn veggies.
Meal 6 - 11:00pm:shake(whey,casein,cream,PB,cranbrry,banana )

kCal:4,044 (347g protein).

SORE: Nothing. Wierd. Did same workout last week (for 1st time) and was really sore next day. yesterday I did more reps, more sets and more exercises with more weight and today I'm not sore at all. Go figure!

.

WORKOUT:Legs.

NOTE: 1a & 1b round the wrong way. Did 'em backwards! Oops!

1b. Weighted decline situps (Should be 2nd, not 1st. )
4lb ball behind head: 1x20
4lb ball throw/catch: 1x20
No weight, twisting, done fast: 1x20

1a. Hanging leg raises
(from hang, to feet above head kicking top of power rack)
1x10, 1x8½(fail), 1x6½(fail).
NOTE: Should've done these 1st, not 2nd.

2. Oblique raises (sideways on hyperextension bench):
3x15(R,L,R,L,R,L)

3. Squats (2nd time ever - always did full squats before)
FORM: Toes forward, feet shoulder width apart, heels on 5lb plates, back never more than 45º angle to floor, upper legs parallel to floor at base of movement.
155lb:1x10
185lb:1x10
205lb:1x6 (could've done 8 - saved energy for 225lb)
225lb:1x4 (used 235lb last week but form was not as good and I couldn't get as low to the floor - better this week).

4. Sumo Deadlifts
135lb:1x10
155lb:1x10
175lb:1x10
NOTE: Light weight. Focused on form (i.e. keeping curve in back). Legs doing most of the work. The weight was easy and (as far as I know) my form was perfect. Maybe up the weight a little next time.

5. Prone Leg Curl (Hamstrings)
130lb(new max, from last week):3x8
NOTE: Reps6-8/Set2 and Reps5-8/Set3 not to butt. Worse than last week, but focused on blowing out as I lifted (rather than holding breath - like I tend to do).

6. S/set w/#7 - Leg Press
200lb:3x10

7. S/set w/#6 - Calf Press (on laying leg press)
200lb:1x15, 1x10, 1x15
NOTE: No RI for first 2 sets, then 30sec RI for last set.

WORKOUT NOTE: I wish I could afford a personal trainer to watch me do some of these lifts. I swear my form is good, but that's only to the best of my knowledge. I'm constantly learning new stuff which makes me worry that there's something I don't know at the moment which I should. I really-really-really don't want any injuries.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

katt

Nice workout G! How are you liking those parallel squats?

I would really like to hire a trainer once also, just to see if I'm doing things correctly, as I think I am.. but,,, it's just not in the budget

Big G

Hey Katt, 'sup!?

I hear ya on the whole budget thing. Sheesh! Tell me about it!

I'd like to say I was likin' the squats too, but to be honest I'm a bit nervous while doing them these days. It seems like there's a lot to know. Or a lot to concentrate on while doing them anyhow.

I use 10lb plates under my heels when I do them. I'm not sure where I got that one from but it seems to help reduce the lower back involvement for me. I want to lean forwards while doing them. I was watching myself last time, trying to keep torso at least 45º to floor, otherwise I lean. It's like I need to, to just stay upright.

I figure 175-225 is not too much, not too little (for now) while I continue to learn and practice. I spoke to that personal trainer guy (I've talked about before) today. He said he's up for a free 30minute all-about-form session, to help keep me safe. So that's nice! Lookin' forward to that.

I'll keep you posted on the progress there. It'll be nice to get some feedback on what he tells me anyhow

How do you find squats?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

PS. Started reading about squats (dos, donts, types etc) and found lots of references to flexibility. Subsequent reading opened pandora box of stretching exercises and more! Am suddenly curious to know what kind of practice it would take for me to be able to do the splits.

I think that'd be fucking cool to be able to do the splits! The sideways one especially.

PPS. Thx Akira for "tricking" link... crazy shit that.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal