Big G

TUESDAY

SLEPT: 11:30pm-7:00am

WEIGHT: not measured

Meal 1 - 7:30am:11white+1egg,2banana,½ozWalnuts,½mango,kiwi
Meal 2 - 10:15am:PP & muelsi(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:45pm:PWO PP(x2),pretzels(3oz),pear.
Snack - 4pm: (mtg leftovers)salad w/blue cheese,grapes,nuts
Meal 4 - 5:20pm:6ozTurkey+M.Whip(lite),2toast,apple,orange.
Meal 5 - 8:45pm:7ozBeef,½yam,grn beans,cabbage & other veg.
Meal 6 - 11:30pm:shake(casein,whey,nuts,frsh berries,cream)

kCal:4,401 (346g protein)


WORKOUT:Legs.

Warmup: Treadmill run;
4.5mph:1min
6.5mph:1min
7.0mph:1min
8.0mph:1min
9.0mph:1min
10.0mph:1min (Run mofo run!)
4.5mph:½min
Note:I know it's not cardio day, but I just wanted to run! Even 9mph felt slow so I upped it again. 10mph felt great. Feet pounding into the floor. Only stopped to get on with workout - lunchtime ticking away.

1a.Slow unanchored situps(new).
1x8
Note:Sore from doing a bunch of these for the first time last night - it was a test in Scrawny to Brawny.

1b. Hanging leg raises
(from full hang, to feet kicking top of power rack)
2x8 good form - knees together, slow lower.

1c. Decline situps/crunches:
- w/6lb ball behind head: 1x20
- throw/catch 6lb ball: 1x13(fail.should've done 4lb ball)

2. Oblique raises (sideways on hyperextension bench):
None - Fuck it! Time's ticking. I want to get on and try the new extra-wide squat stance recommended for ectomorphs in Scrawny to Brawny.

3. Squats
FORM: Feet 6" wider than shoulders. Toes slightly outward. No risers under heels. Upper legs parallel to floor at base of movement (No ½ squats here!).
135lb:1x5
155lb:1x5
185lb:1x5
205lb:1x5
225lb:1x5(just!)
Note: Fuck yeah! Bad-ass! Wider stance makes all the difference... Excellent arch in my back. No forward lean. Strong and solid. No back ache. Sweet.
NEXT WEEK: 135lb, 185lb, 235lb... Just do it!

4. Sumo Deadlifts
135lb:1x5
185lb:1x5
225lb:1x5
265lb:1x3(OK...265's pretty heavy!)
NOTE: Squat-type stance. Feels like all legs. Back arched nicely. Lower back 100% OK. Again, strong/solid.

5. Prone Leg Curl (Hamstrings)
130lb:1x6
140lb:1x6
150lb:1x6 PR (#6 not to butt)
NOTE: Placed head against towel held between handrests to stop any forward jerk movement. All hamstrings! Fast raise, s-l-o-w lower.

6. S/set w/#7 - Leg Press - skipped it. out of time.

7. S/set w/#6 - Calf Press (on calf leg press)
200lb:1x15
220lb:1x15
240lb:1x15
Note:lactic burn!

NOTES: Very very pleased with squat form! Back stays arched without effort. No forward lean. Lower back felt like it had done nothing when I was done (and my lower back was always shot after squats before). I also kept the bar as high as possible on my back. I'm really pleased to have this movement figured out at last.

EVERYTHING ELSE: Fine. Nothing to report. No drama. Nothing. Fucking miracle!

Big G

I caught up on your journal last night. Glad you're back in action. Congrats on those PRs too.

And Yeah! Biceps, obviously. Better than curls though because you hit your back big-time too. Love those compound movements. More bang for the buck.

Keep up the good work Dude.

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

Great workout. Like the way you warmed up your legs on the treamill before beating them up.

Big G

Yeah. That and a bunch of core work before I start piling weight on my back. Figured it makes sense.

I'm going fucking nuts on squats next time I do 'em, I swear. New wider stance with toes slightly outward is waaay better. No need for plates under my heels. Lower back completely out of the picture now. No worries. My torso's upright. I love it. Reps for new PR on next workout. Bring it the fuck on!

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

33sun33

Great job on the Sumos. I love that exercise. Im tall like you (6"3), and find sumos much much less stressful on my back than regular deads.

Stats: 6"3, 208lbs, still cutting (until 200lbs!)

katt

Hey G - I just checked out your website. Oh My!!! Your wife has made an amazing transformation!!! You must be uber proud of her!!! I just love to see success stories like hers!

Big G

Thanks. Yeah. I was doing RDLs, hit 300lb and called a trainer over to watch the lift. He recommended switching. It is much better. Much more leggy. A lot less on the lower back. I'm hoping, in time, my flexibility will improve and RDLs will get a bit better. I'm also going to switch to a full-body program here soon and put Sumos at the start of one of the days. I'm interested to see exactly what I can pick up like that. I like it. Roll on, scabby shins!

I'm going to check your journal for ideas now too. Us tall buggers have completely different rules in the gym (it seems) than those... "um"... normal folks (most of which don't have a fucking clue what they're doing anyway... but that's a whole 'nother thread!).

She's an amazing woman, that's for sure. Down just over 300lb in 2years, and done losing. She's 165lb now and the doc' says she'd actually be 135lb (with abs!) if we had the money for her skin-removal surgery. Unfortunately we're still paying for the bypass, but we'll get there. One day.

The website r-e-a-l-l-y needs updating though. She's waaaay smaller than any picture on their nowadays. She's thin. Not ill-looking thin, but thin enough. She's amazing. It's been a trip.

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

300 lbs in 2 years!! WOW!!!

vortrit

Thanks man, and you keep up the good work too.

My Journal!

Big G

WEDNESDAY

SLEPT: 12:00am-7:00am

WEIGHT: not measured

Meal 1 - 7:15am:11white+1egg,2toast+PB,1bowl mixed fruit.
Meal 2 - 10:15am:PP & muelsi(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:45pm:PWO PP(x2),pretzels(3oz),pear,orange.
Meal 4 - 4:00pm:2toast,7½ozTurkey+M.Whip,½mango,grapefruit.
Meal 5 - 7:45pm:turkey,gn beans,brsl sprouts,cabbage,shrooms
Meal 6 - 10:45pm:shake(casein,whey,nuts,frsh berries,cream)

kCal:4,117 (359g protein)

PRE-WORKOUT NOTE: Meeting with personal trainer tomorrow for 1hr free session on form. So... squeezing additional workout in here instead. It'll mean Mon-Wed w/no rest day, but oh well...

WORKOUT:Horizontal

1. Flat BB bench
Note: Going for PR - Vortrit's bench #s got me inspired!
Bar:1x8(warmup/stretch)
135lb:1x5
155lb:1x4
175lb:1x3
185lb:1x2 PR
195lb:1x1 PR
205lb: missed it;½way. Spotter used 1 finger to help! doh!
200lb:1x1 PR (2min RI)
205lb: missed it again.
Note:Fucking awesome!First ever 200lb press.
I honestly haven't done anything like this before. If I couldn't do 4-6 reps at least a couple of times I wouldn't up the weight next time I tried. I've been stuck in that groove for too long. Thankfully I've done a bunch of reading since then, have learnt a lot and got my experience and confidence up too. Delighted with these results. A real eye-opener. That was loads of fun.

2. T-Bar rows (unsupported, machine):
115lb+bar:1x5
125lb+bar:1x5
135lb+bar:1x5
145lb+bar:1x4 (3-4 not to abs) PR
155lb+bar:1x3 (none to abs)
Note: Putting 145lb as PR as none of 155lb'ers got pulled tight to abs. Still, sweet. Heavy.

3. Incline DB Press:
65lb:3x6

4. Lever Seated High Row (weight per arm)
115lb:1x5
125lb:1x5
135lb:1x5
145lb:1x5 (#5,80%)
155lb:1x5 PR (#3-5, 80%-60%) Heavy!
Note: Only ever used this High Row thing a few times now. Piled the weight on today. 1sec pull, 3-5sec lower. Shaking!

5. Cable Xover(2nd time):
70lb:1x8
80lb:1x8
90lb:1x8 PR
Note: Damn! First used Xover 4 weeks ago. Couldn't even get in position with 80lb. Now repping 90lb! wtf!? that weak 4 weeks ago!?

6. WG Cable Rows:
120lb:1x8
140lb:1x6
160lb:1x4
180lb:1x3 PR
200lb:1x2 (both 70%ish. ah well)

6. (s/set w/#7) Push ups:
none today. out of time. (normally 3x15)
7. (s/set w/#6) Supine Rows:
none today. out of time. (normally 3x10)

NOTE: I'm speechless. That was really cool. I'm really surprised at myself. I definitely want to play around with some of those heavier weights again! I've also got to take my workmate back round this workout again. Apart from this time, rather 8-10rep/hypertrophy-style (like we did it last time) I'll do it like I did today; keeping the reps down low and packing on the pounds. He'll like that too I bet. I definitely did.

Man, I love picking up heavy shit!

All my life I never knew that I loved picking up heavy shit!

I'm sure glad I do now.

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

I think I'll start experimenting with some isometric training soon. Pausing on the hardest part of movements (for example).

Bodybuilding.com - Kelly Baggett - The Charles Atlas Workout Revisited!

And stretching too... definitely some stretching; dynamic & static.

Tricks Tutorials.com

I need longer workout sessions! I can't fit everything I want to do into a lunchtime.

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

Real nice bench even though you didn't hit 205 yet. Congrats on the Cable X Overs PR! Excellent Cable Rows too! Nice work all the way around. Just a rock solid workout!

My Journal!

vortrit

Remember on Strength stuff it may pay to take a little bit longer rest as well. Maybe up it a minute or even 30 seconds and see if that helps.

My Journal!

Big G

THURSDAY

SLEPT: 11:30pm-6:45

WEIGHT: not measured. not pooping in the morning any more. wtf? used to be every day before breakfast (after which I'd weigh myself i.e. at my lightest). probably more detail than needed for this journal, but oh well... that's what you get around here!

Meal 1 - 7:30am:11white+1egg,2toast+PB,½mango,pneapple,kiwi
Meal 2 - 10:30am:PP & muelsi(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:30pm:2toast,6ozTurkey+M.Whip,grapefruit,apple.
Meal 4 - missed. not hungry. forgot I didnt eat @4pm @work!
Meal 5 - 9:30pm:lrg swt potato,ratatouille(sp?),walnuts,PP
Meal 6 - 11:45am:shake(casein,whey,nuts,frsh berries,cream)

kCal:3,395 (270g protein)

MEAL 4 - wtf!? I normally eat at work about 4pm, but eating schedule got messed up due to 1pm-2pm appt w/trainer (see below). Wasn;t hungry by th etime I left work at 5:30pm. Spent from 6pm-9pm on computer when I got home and didn't get hungry then either (that's really wierd! I always get hungry every 2½-3hours normally). Completely missed meal 4. Naughty G!

WORKOUT: None, but did get 1hr w/personal trainer (for free!). You'd think I'd be delighted about that but actually it just pissed me off and I spent the rest of the day angry.

He told me to squat and sumo-DL super wide (feet touching either side of squat rack - almost width of power rack). It was so wide that I couldn't even box squat my own weight - hip flexibility issue apparently.

Posted thread (R-E-A-L-L-Y W-I-D-E squat stance... really?)on IM to double-check his advice. Other than that he spent 50minutes telling me how he was the greatest trainer at the gym, how he could outlift anyone there, how he'd just been invited to join some invite-only Westside gym for deadlifting & squatting over 500lb, and that I was garaunteed to injure myself sooner or later if I didn't pay him $99/hr for his advice.

$99/hr!!! Fuck that! I'll just buy another half dozen books of Amazon and keep reading, thanks very much! Gotta be able to learn something without paying some 23yr-old kid money like that! Jesus!

Still.. it made me mad to think of a potential upcoming injury. I was also mad at myself for believing that he'd throw me a bone (and give me some free advice) rather than bumming me out by spouting his miserable, fear-based sales pitch at me for 50 freakin' minutes.

NOTES: Today sucked. Asshole trainer.

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

Thx. First ever 200lb bench. I'm happy.

Cable Xover PR surprised me. Must've been stablizer issues before. 90lb felt wobbly, but not exactly heavy. Should see more gains there soon I expect.

Will do. Am going to repeat that same workout (with strength-focus) next week with work colleague. He liked the hypertrophy-style version from last week. If he makes it through today's Upper Vertical workout without tears he'll probably be up for it on Monday. I have a feeling though that his fat butt is going to hate Vertical Day because I don;t think he's dtrong enough for a single pullup. We'll see.

Anyway, thx for feedback. Much appreciated, as ever.

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

vortrit

You should have told him he was garanteed not to get hit over the back of the head with a dumbbell for $199.00 an hour. Sounds like the guy is just an asshole.

My 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

SamEaston

The good thing is that you already know an awful lot of stuff about weight training, so you can put this guys advice in a box and take from it what you need, discard what you don't.

Sad thing is that too many people get sucked in by idiots like that, who believe their way is the only way. He must have been irritated when you got away - all that time spent and he still failed to impress you enough to hand over your cash. Ouch

www.extremebodybuilding.net

Big G

Sam,

You're quite right.

At the time I was talking to him I really felt bummed. It was like I believed what he was saying was true, and I got really sad because I knew there was no way I could afford to pay him enough to learn everything he had to teach.

Afterwards I was pissed that I wasn't rich, didn't have a better upbringing, hadn't fallen in love with a woman that needs so much money (gastric bypass + skin removal = well over $50k) and hadn't been more financially successful in life so far.

As more time passed I got over those stupid thoughts and started counted my blessings; my upbringing wasn't bad, we can't all be born millionaires, I'm blessed to be loved as much as my wife loves me and I have been financially successful in life. I immigrated to Columbus, Ohio USA 9 years ago and have been the head of acounting for one of the cities largest and most renound businesses for 5 of them already. I'm not doing bad by any means. Plus, I've packed on over 25lb or meat since March! I look great, feel great and am excited about the future.

I felt such a fool when I realized how miserable I'd allowed myself to get by listening to that 23yr-old personal-trainer kid's ramblings. The more I thought about that the more it pissed me off. By the time I was done thinking about that I'd been pissed off most of the afternoon. Stupid!

It's easy to forget that these ruthless personal trainers have had thousands of individual hours with thousands of different people to perfect their sales pitch. They practice that hour, over and over and over. When one person refuses to start handing over $99/hr they step back, think about it, adjust their pitch and try again with the next poor unsuspecting sap that walks through the door.

They're no better than used car salesmen!

If that kid does believe that it's just a matter of time before I injure myself he's surely an idiot. How can he know wtf is gong to happen to me in the future!? That's stupid. If I start deadlifting 400lb and I see someone else doing the same (or more) I'm sure I'd walk over, say hello and learn a little something to help me get to 500lb safely. I can't know everything at once. If I did that'd be boring anyway.

Fuck that kid! I learned how power-lifters lift (for free) and I learned how sneaky those damned trainers can be. I also learned that there are men out there lifting over 1,000lb with a slightly-wider-than-shoulder-width stance (thanks to Utube videos posted in response to the thread I mentioned above).

Live and learn. Little by little. That's all you can really hope for.

Thanks anyway. God bless.

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 (Yay!) - Goal for weekend: No alcohol (again).

SLEPT: 11:30-7:15am

WEIGHT: 186.4lb Heaviest ever! Up 25½lb from March (and still fairly lean)!!! Awesome!

Meal 1 - 7:30am:11whites,1egg,2toast+PB,grapefruit,pneapple
Meal 2 - 10:50am:late. 9whites,1egg,3toast+PB,½mango,½pear.
Meal 3 - 1:15pm:PWO PP(w/ground oats),pretzels
Snack - 8oz sweetpotato + 3tbs sour cream (Cal now @ 2200)
Meal 4 - 3:45pm: (hungry already!)6ozSalmon,toast,grapefruit
Snack - 6:30pm: (on the road)1 slice bread w/2oz salmon.
Meal 5 - 8:40pm:turkey,swtpot,cabbage,grn beans,ratatouille
Meal 6 - 11:15pm:shake(casein,whey,PB,walnuts,cream,berries )

kCal:4,327 (328g protein).

WORKOUT:UPPER VERTICAL
NOTE: Again with partner (work colleague).
RI = I go, you go, throughout.

1. WG pullups
BW-50lb:1x5
BW:1x5
BW+25lb(ie.209lb):2x5 PR, 1x4½
BW:3x6

2. Standing Military Press
135lb:3x5 PR (failed R5,S3)
115lb:2x5 (failed R5,S2)
Note: Nice! Same again next time.

3. Upright BB Row
95lb:3x6 PR
NOTE; No wrist popping today. Took bar just above nipple instead of to lips. Also added 10lb. Felt good.

4. BB Shrugs
185lb:1x8
205lb:1x8
225lb:1x6 (regrip on 4 - right hand failing)
245lb:1x2 (right grip failing, can't hold it.)

5. CG Chins w/Row Handle (i.e. Sternum Pulls)
BW+20lb:3x6 (failed R6,S3)
BW:2x6 (R5&6/S2 only 80%)

6. Weighted Dips
BW+45lb:3x6(failed R6,S2&3)
BW+25lb:2x6(R5&6/S2 80%)

NOTES: Nice workout. Good pump for arms, lats, traps & chest. Excellent results on BW+25lb WG pullups. 2 weeks ago it took 4 sets for 10 reps. Last week was 3 sets for 10 reps. This week I did 2x5, plus 1x4½.

ALCOHOL - None. No cravings.

EVERYTHING ELSE - All good. No complaints. Glad it's Friday! Also glad don;t have to go Mother-in-law's for Thx-Giving next week. 4 days off; Thurs-Sun - what to do, what to do (start building the deck? hmmm... We'll see.)

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

That's it! I can't stand it any more. Week after week I keep hoping my grip will improve to enable me to do heavy shrugs, but it just ain't happening. I finally broke down and bought some straps today. I haven't tried them yet, but I will, next week.

I figure I'll only use them on the heavier sets and, after I'm done, I'll do some timed holds of a 300lb bar in an effort to keep my grip strength improving. It's my right wrist that's dodgy. I broke it skateboarding but I don't think that's the reason it's weak. I guess one hand has to be weaker than the other. And, for me, it's the right wrist. It'll get better, in time.

My traps are in for a surprise next week anyway!

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

Nice workout. A lot of the guys in my gym who lift real heavy use straps. I might get some for deadlifting and shrugs.