Big G

THURSDAY

SLEPT: 1:30am-7:10am (up late, surfing www, couldn't stop!)

WEIGHT: not measured

Meal 1 - 7:20am:PP & muesli(nuts,dried fruit,oats,ff milk)
Meal 2 - 10:50am:2toast,4ozTrout,5whites,1egg,apple,½pear.
Meal 3 - 1:45pm:PWO PP,pretzels,pear (+ white toast w/PB).
Meal 4 - 4:30pm:Chicken,wheat-berries(new),mushrooms,tomato
Meal 5 - 8:00pm:PP & apple (just not hungry)
Meal 6 - 10:45pm:roast beef,cabbage,collards,white yam(wtf?)
Snack - 1:20am:casein/whey shake (nothing fancy, just plain)

kCal:3,679 (339g protein)

MEAL 1 - No eggs in fridge when I woke up! Will life really go on?

Meal 3 - Found a single slice of white bread in kitchen at work (PWO). Ate it PWO w/pretzels&pear. 1st white bread in almost a year. It was wierd. Like air and cotton-wool mixed. Nutrientless junk that stuff.

Meal 6 - Found white yam in grocery store. I baked it and ate ½ of it tonight as a treat with normal veg. I've never heard of them before. They're good.

SUPS: Same ol' same ol'. See food log for extra details. Animal Pump before WO. 2nd multi-vit/min, grn tea, milk thistle, gluco'/chond', cal/mag & fish oil afterwards. Nothing fancy.

WORKOUT: UPPER VERTICAL.

1. WG pullups
BW-50lb:1x5
BW:1x5
BW+25lb(ie.209lb):10+ reps, took 4sets: 4½,3½,2¾,2¼.
BW:3x6
Note: Perfect! Definitely do that again. After 10reps weighted I felt soooo light w/just BW. Honestly felt like I floated up.Funny.
next week, BW+25lb:1x4,2x3(no failing)

2. Standing Military Press
Bar:1x10
95lb:2x10,1x8.
Next week: reduce reps & up the weight (a little!).

3. Upright BB Row
Bar:1x10
85lb(new max):3x6 (rep6 only 80%, all sets)

4. BB Shrugs
185lb:1x10 (right grip struggling already!!WTF!?Why?
205lb:1x8 (hmm...)
225lb:1x6(regrip after 2right grip pathetic. Aargh!Deadlift 325lb twice but can't hold 200lb for 8-10.Grr!)

5. CG Chins (using row handle over bar)
BW+20lb:2x6,1x5.
tough! final reps 80%, all sets.

6. Weighted Dips
BW+45lb:3x6(just)
NOTE: Nice! Same again next week.

NOTES: Nice workout. Great upper-body pump. #s 2-5 all done in same power-rack. Next time I'll do #1 there too (instead of usual slightly-sloped WG bar). It's a workout in a box! I like it!

FARTED noisy monster protein-powered Super-Fart (SF) while apparently alone at urinal this afternoon, just as work colleague came out from behind stall. With a big grin I said Hey! How you do-in'? While waving arms in futile effort to avoid SF toxic powers he replied "Better than you... APPARENTLY!" Poor guy. Latest SF victim! At least he heard it coming. He definitely heard it coming!

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

Damn those SF farts....

goob

@ SF.

Great workout G!

SamEaston

I almost pissed myself laughing at this! The inside of my skull is burning with the images!

www.extremebodybuilding.net

vortrit

lol @ SF!

So how are you liking the new split? Workouts are looking solid.

My Journal!

goob

Haha, it was from "Jumping Jack Flash" by the Rolling stones. I wondered if you'd get the lyrics.....

Big G

Abso-freakin-lutely lovin' it. Horizontal day is a complete blast. Pushing/pulling to/from above, below and infront, ended with s/set supine rows and pushups. Baadd-Asss! I'm convinced I'm seeing results in my chest already.

SF victim acquired gymratitis via exposure to toxic force and accompanied me to gym on Friday for first-ever teamed-up workout. I did horizontal day with him. He did well. He enjoyed it. He wants to do Vertical day with me next week. Should be fun (although he might feel bad sticking his chubby butt on the assisted pullup machine while I'm strapping weights on my ass and hanging from a nearby bar!)

Vertical day happens almost entirely inside a power-rack; Weighted WG pullups, Standing military press, Upwards row, Shrugs & Weighted CG-chins-w/row-handle("strurnum pulls"?) before leaving the power-rack for a set of weighted dips on the way out. I didn't plan for it to be that way, but I like it (especially since I now have my stupid-ol' smith machine out of my garage, and have a kewl, shiny power-rack in its place! I'll take some photo soon. Promise.

Shoot. Yeah. Keep forgetting you're 75.

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

OK... I'm excited!

Sat up late last night reading Scrawny to Brawny (first one to make a scrawny joke gets it!). Several pages discussed the complications experienced by ectomorphs when performing the squat.

With an upper leg typically longer than their torso, ectomorphs will often lean forward, placing an dangerous shearing force on L4 & L5 in the lower lumbar spine (technical shit, huh?).

To correct this, feet should be 4-6 inches wider than shoulder width with toes pointing to 11-o'clock & 1-o'clock.

I tried it.

HUGE DIFFERENCE!

Up until now I've placed two 10lb plates side by side, popped my heels on them and done (mostly) full squats, ass to the grass! I know I've been leaning forwards (a bit) when I'm doing them, but I couldn't keep my balance otherwise. Bad idea! Next on the menu is a herniated disk!

With the new foot location I can't get below parallel, but the book says that's fine. I'm bolt upright though. All the way down.

I showed my wife this morning and even she said "Oh yeah, I can see it. Huge difference."

My butt doesn't go back anywhere near as far and I don't need to lean forwards at all. My shoulders stay nicely over my feet and my back ends up with that nice inward curve in it, almost by default. I haven't tried it with weights yet (rest day today) but I can't wait to give it a go. The weight will apparently be concentrated into my quads, reducing the shearing forces in my back and knees. Sounds good to me!

The book also talked about the location of the bar on my shoulders...

Sitting here now I can't imagine exactly where I tend to put it, but (and this stands to reason) I'm apparently better off to have it as high on my back as possible. Holding it lower on your back means that you have to lean further forwards in order to keep the weight over your feet. Since the upper-leg/torso ratio makes this an issue for ectomorphs anyway, it's best to have the bar as high on the back as possible...

or...

...do front squats!

Hmm... ... Makes sense.

With a front squat, the weight is in front of me so, to keep it over my feet, I couldn't possibly lean forwards. Problem solved.

And we were just discussing front squats too.

It also recommended the box squat (new to me) and stressed the importance of flexibility, especially in the hips and ankles.

And I've just recently started reading about stretching and wondering what kind of training it would take for me to be able to do the splits.

Funny how all this shit comes together in life sometimes.

I'll keep you posted, as I read more. Always learning something.

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: 2am-7:30am (again up late, surfing www - addictive!)

WEIGHT: not measured.

Meal 1 - 7:40am: (no eggs)PP,2toast+PB,grapefruit,sml pear.
Meal 2 - 10:00am:11whites,1egg,2toast+PB,grapefruit,½pear.
Meal 3 - 1:45pm:PWO - PP,pretzels,orange,apple.
Meal 4 - 3:45pm:1toast,6ozTrout,pretzels,grapefruit
Meal 5 - 9:30pm: (after work & grovery shop) trout & veg
Meal 6 - 12:30pm(1,250cal TREAT MEAL)12ozYam,12ozTrout,sour cream(light),home made marinara sauce, mozzarella (Mmmmm!!Stuffed!).

kCal:4,461 (361g protein)

GROCERY shopping today. Been broke but it's finally pay-day! Needed veggies, fruit, eggs, cream, PB... Sick of grapefruit & pears - that's all the fruit I've had left recently. Left immediately after work with wife (6:15pm-ish) got back home at 9pm, snacked on banana while shopping)

WORKOUT NOTES: Would normally have taken a rest day between Mon-Fri but this week a work colleague wanted to do my Horizontal workout with me and he was only available on Friday. I did Horiz:Mon, Legs:Tues, Cardio:Wed & Vert:Thurs so I could get back to Horizontal by today. I'll maybe do Legs over the weekend, Vert on Monday, then all four workouts again next week to bring me back in line with Horizontal on Monday before thx-giving. Something anyway. It's all good. I can rest when I die!

WORKOUT: UPPER HORIZONTAL (3rd time):
RI TIMING: You go, I go (throughout).

WORKOUT:HORIZONTAL (2nd time):

1. Flat BB bench:
Bar:1x8(warmup/stretch)
135lb:1x8
155lb:1x8
175lb:1x6PR (rep6 w/spotter)
175lb:1x4 (all me)
155lb:1x8, 1x5

2. T-Bar machine:
100lb+bar:1x8
110lb(new max):3x8

3. Incline DB Press:
65lb:1x8
60lb:1x7½
55lb:1x5½
Note: Try 65lb:3x6 next week.

4. Lever Seated High Row (NEW-ish. 2nd time doing these).
115lb(each arm):3x8 (#7-8/set2=80%, 5-8/set3 80-60%)
Note: Nice! Same again next week.

5. Cable Xover(2nd time):
70lb:3x8
Note: Much more solid feeling this week. No wiggling/wobbling. Tight chest-squeeze at max contraction. Felt good.

6. WG Cable Rows:
120lb:3x8

6. (s/set w/#7) Push ups:
3x15
7. (s/set w/#6) Supine Rows:
3x10
Note: 15 pushups and 10 supine rows, then RI (I go, you go), then next set.

NOTE: Excellent pump, felt like full upper body. Work colleague, who did workout with me, loved it. Pushup/SupineRow ending is the icing on the cake. Nothing left to give by the time we were done. Awesome! Left with big beaming smiles! Fun, fun, fun! PUSH! PULL! PUUSSHH!! PPUULLLL!! PPUUSSHHH! PUULLLLLL!!

BREATHING: Much better! Making Sssss sound as I lift. Feeling more natural now. Felt kind-of awkward before. Getting into thge groove now. Almost happening without thinking.

BENCH PRESS totally kicked ass today. 1x6 with 175lb = personal best. Changed elbows to 45º to torso (despite ongoing debate in IM thread). "Scrawny to Brawny" book says 45º. Witchblade says 90º. I let the bar hit chest below nipple although, again, this is currently a topic of debate. I've always had my elbows at 90º until now. I'm not sure what's best (easiest on shoulders - heaviest on pecs) but 45º felt comfortable anyway.

ALCOHOL - Friday night (again). Alcohol consumption: None (again). Difficulty in accomplishing goal: minimal (habit dying away). Ate lrg treat meal (huge yam w/12oz trout) as reward to self 12:30am.

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: 1:30am-9:30am

WEIGHT: 183.8lb

Meal 1 - 10:00am:11whites,1egg,2toast+PB,½mango,pineapple
Meal 2 - 2:00pm:roast chicken, wheat berries, tomatoes.
Meal 3 - 6:00pm:11whites,1egg,2toast+PB,½mango,pineapple
Meal 4 - 11:00pm:½lrg yam,chicken,sour cream,tomatoes
Meal 5 - 3:00am:4oz beef(didn't fancy choc casein shake).
Meal 6 - Zzz!

kCal:3,319 (321g protein) - low. meals too infrequent. see notes below.

WORKOUT:None.

NOTES: LAZY DAY! Jeez! Planned to do a million things and just couldn't get off my ass. Sat around reading From Scrawny to Brawny (turning out to be really good - will post more later). Snacked all day on apples, bananas and what-not (now fridge is loaded up again). Meals too far apart, but wasn't geting hungry becuase I kept raiding the fridge for fruit!

That's all.

Wife worked midday to 10pm then slept. Spent day by myself resting/relaxing/reading. Learnt alot.


Oh yeah... almost forgot to mention...
ALCOHOL. None. Easy-peasy.

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: 3:00am-10:30am

WEIGHT: not measured.

Meal 1 - 10:45am:11whites,1egg,2toast+PB,½mango,pineapple
Meal 2 - 1:35pm:leftovers(chicken,beef,yams,wheat berries)
Snack - 3:20pm:grapefruit,banana,pumpkin seeds,walnuts.
ZZZzzz - Fell asleep in L-A Boy 3:30-7:30pm. Lazy day #2!
Meal 3 - 8:00pm:beef,yam,sour crm,tomatoes,½avocado&salad.
Meal 4 - 11:00pm:5oz tukey, banana (cooking - see notes).
Meal 5 - 12:30pm:shake(casein,whey,nuts,frsh berries,cream)
Meal 6 - Zzz! Work tomorrow. Veterans day.

kCal:3,955 (284g protein) - high fat day (sour crm, nuts, PB, EVOO, avocado)

WORKOUT:None. Planned to run. Lazed around all day doing nothing. Not like me!

WEATHER: Non-stop rain. Miserable and cold.

NOTES: Reading. Snacking. Farting around on computer (IM down from noon onwards. All other sites available. Wierd.). Fell asleep 3:30-7:30pm, cooked from 8-11pm. Wife roasted lrg turkey. Cooked week's worth of veg for evening meals (green beans, mushrooms, cabbage, ratatouille(sp?), cauliflower...) and sacrificed 3 beets to the Boiled-Dry Gods.

WATER: Not good. Woke, had glass of water & 2 cups coffe. Fell back to sleep. Woke, had diet soda, 2cups decaf' cofee, 2pints casein shake + glass water. Back to bed.

ALCOHOL: None. All 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

vortrit

Wow. Your workouts are looking really cool. I'll be starting that split today until the beggining of next year, so I hope I enjoy it as much as you are. I actually can't wait to do some push/pull supersets.

My Journal!

SamEaston

www.extremebodybuilding.net

goob

No alcohol all weekend............that's my defination of haedes...

SamEaston

You're excused. Im guessing you probably need some alcohol to get through those wild weekends of drug running, serial masturbating and fisting . . . no?

www.extremebodybuilding.net

katt

Nice self discipline G... way to go! I'm sure you feel great also!

vortrit

Wow. I had no alcohol last weekend either.

My Journal!

Big G

I bet you really enjoy it. I got told about it 3months ago when I was putting a push/legs/pull split together. Whoever told me about it said it was their favorite too. Horizontal day is definitely my all-time fave byt vertical day is a blast too (weighted dips, chins and pullups... phew!)

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

BUMMER!

I can't get access to this site on my home PC. It says "Waiting for response..." for a minute or so then brings up a page saying that the site is inaccessible. Three days now.

Trying "TRACERT IronMagazineForums.com" from DOS it seems that there's a server in Dallas somewhere that's not working, so I'm shit out of luck. I hope it comes back up soon. It's a bitch not being able to do anything at home becuase I don't really have time to do this while at work (plus, I don't want to get my balls busted by my boss!).

Ah well... Just have to wait I guess...

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

What's up with the smileys? Didn't there used to be a finger-tapping one? And where's the kissing one gone too? I noticed it above, when Sam initially posted but now it's a stupid red X.

Edit: Now it's back again! WTF?

Smileys moving south for winter!?

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

Ya'know I honestly think alcohol is physically addictive just like tobacco, even in fairly small doses. Either that or it's hella habit forming. Something anyway.

When I quit smoking I said "Anything goes. As long as I'm not smoking there are no rules." So I drank. And I drank. And I drank! Six weeks later I decided to reel in the alcohol consumption and found myself craving that shit. First weekend I decided not to drink I drank on Friday, Saturday and Sunday! The next weekend only Saturday and sunday. The following weekend just Sunday. Now, finally, we have an alcohol-free weekend.

I wouldn't mind smoking or drinking if it was on my terms. Seems like they're both deadly habit forming though. After a few weekends of drinking I'm craving it for no good reason. Nice for that to be easing up.

Nah! Gave up drug running. Too much cardio!

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