G's Log.

Big G · 07-03-2007, 10:18 AM

Quote:

Originally Posted by Stewart20

...take the bits and pieces of all the info people give you that APPEALS to you and your goals, and put something together on your own.

Look at what you wrote about your rep ranges for your bodyparts that you feel works for you. Start with that and build your program around that. I will tell you that I think you should work out as frequently as possible, while still allowing some recovery time. Training a bodypart once per week will work, but there are more efficient ways to get from A to B.

Yeah! More efficient from A to B. I like the sound of that! It fits right into my goal of Bigger Faster!

This is all new to me and it's like an adventure. I never knew I even had the self control to monitor/control my food intake like I do. If it wasn't for my annoying inner-alcoholic (inherited from yesteryear) I swear I'd be perfect! Well... not perfect-perfect... but you know.

The have-a-beer voice in my head is quietening-down though. I'm gradually strangling it out!

I'm going to carry on reading chapter II of Extreme Muscle throughout this week and print a bunch of the info that's been posted or emailed to me from this site. I'll make a new revised plan of attack and see if I can't see some crazy gains in the not to distant future.

I just still think it's awsome that I can basically just change shape at will. A little bit of learning, a little bit of work and a whole bunch of sweat and I'll be a whole new me.

I think I'd look awesome around 200lb, plus I like that nice round number. I'm an accountant by day. Don't hold it against me!

Anyway... Thanks again for the info. I'll get this program sorted out and repost it on here this weekend. Hopefully then any subsequent feedback will feel more like nudges in the right direction, rather than kicks in the ol' wedding tackle!

I'm a walking dumbass right now (who'd've thunkit!?), but I'm a fast study

, so Bigger Faster can't be toooo far away.

Hypertrophy will be mine... Wah-Ha-Haa!

Oh yeah... And THANKS for stopping by!

SamEaston · 07-03-2007, 10:24 AM

I'd like to get to 140lb. Im 147 at the moment with a few wobbly bits still to come off. Doing well though - i started off at 154lb so at least its getting there!

Good for you for reading those books - do post some stuff up, i'll be interested to read it! I wouldn't mind reading some of that info myself but i've got enough to read for my PhD, i feel like im sinking under it all!!

Take it easy!

Big G · 07-03-2007, 10:30 AM

Quote:

Originally Posted by P-funk

all I have to say is:

a) what is extreme muscle enhancement?

b) anyone who says that you should do no cardio at all is a fucking moron. even as an ectomorph, you need to enhance work capacity.....check out the last entry in my blog.

c) it sounds like that site is riddled in bodybuilding myth.

Geez! Why not tell me what you really think!? lol.

No. Seriously. I appreciate your thoughts.

Extreme Muscle Enhancement is just a book. It's by some doctor who apparently advises some of the top pros on their diet and training. In short it's just another source of information. I have to get info from somewhere! It won't be the only book I ever read and I'm not going to base my whole life on it! As soon as I turn the last page I'll be on to another, and hopefully learning more stuff. I'm just trying to learn here.

Pretty much everything I've read thus far has been nutrition/fat-loss based, but I'm done losing body fat already. I'm hunting for bulk-related info and Extreme Muscle Enhancement just found it's way on the list. I don't know how or why. It just did. I've got more books to get (thanks, in part, to your posts on my recent Need Exercise Books! thread).

I do have a question though... If my legs hurt I'm supposed to rest them, right? How does running fit into that? My legs hurt almost all the time at the moment (although that may change once I'm done revamping my current bumblefuck workout program - I use the term "program" loosely in your presence, or course!) When my legs quit hurting and the muscles fill out again I work 'em out again. Should I be planning cardio for the day before leg day or something?

**P-funk** · 07-03-2007, 10:40 AM

1) you need to learn to manage volume and intensity better.

2) some easy cardio following leg day helps with the recovery process.

Big G · 07-03-2007, 10:49 AM

Quote:

Originally Posted by SamEaston

I'd like to get to 140lb. Im 147 at the moment with a few wobbly bits still to come off. Doing well though - i started off at 154lb so at least its getting there!

Good for you for reading those books - do post some stuff up, i'll be interested to read it! I wouldn't mind reading some of that info myself but i've got enough to read for my PhD, i feel like im sinking under it all!!

Take it easy!

Ooo! PhD. Now that's gotta be costing a pretty penny! I can't afford to look at colleges, let alone walk by, or... horror of debts... actually take a class!

Who said that!? Aren't there fees involved in using words like College and Class in sentences!? I should be fined! Then beaten. Until morale improves, no less!

...

TRUE STORY... In May of 2005 my wife had a gastric bypass. She's since lost 310lb. Yup! Three hundred and ten pounds! Damned-near two of me! It's been a wild ride, and I'm very proud of her, but it left us about $20k in the hole and, even after that's paid off, we need another $20k to have all her excess skin cut off (Picture a deflated Michelin Man made of orange peel!).

On my wages I figure I'm lucky to afford eggs and whey. It'll be a good few yers before we get out of the mess we're in (although I did just get the refinanced from 24.9% to 1.9%, for a year anyway, thank God - and my anal/timely bill-paying over the past few years!), let alone save up for the skin removal surgery.

She's 160lb now and has clear upper body muscle striations all over the place. She's thin, in a fat girl's skin. I think she'll be about 130lb when they're done. She was 469lb at her heaviest. It took us six years, three job changes and one long never-ending battle against three insurance companies to get it semi-covered. At least she isn't going to die from excess skin. She was given 1-3years to live six years ago when she had 310lb of fat hanging off her ass! She's my resident super-hero.

Anyway... If she can lose 300+ you can definitely shake off 7!!

I have a sneeky suspicion that the 33lb I lost recently was done via osmosis just sittin gbeside her.

I'm kidding, of course, but it is seriously nice to be lean.

Big G · 07-03-2007, 10:58 AM

Quote:

Originally Posted by P-funk

1) you need to learn to manage volume and intensity better. agreed.

2) some easy cardio following leg day helps with the recovery process.
Following!? BIG GIANT OUCH!! There's no way it could be "following" my current leg workout. Not last week, but the week before (for example) my calves seized up so tight (3days after my WO) that my foot wouldn't go up or down at all. I couldn't WALK, let alone RUN. Even the next day after my WO my quads hurt so badly standing up (and my glutes/hamstrings hurt so bad sitting down) I'd whimper like a dog-being-beat just trying to get on and off the toilet! I had to call off work on Monday and just sit in my LA-Z Boy all day. My revised workout program is gonna have to be a bit easier on my legs if I'm going to be doing anything "following", that's for damned sure.

Witchblade · 07-03-2007, 11:06 AM

Cramped, tight and overactive muscles are not good, they're bad. Extreme muscle soreness on a daily basis is bad too.

I suggested you get back to basics.
Well here's Rule #1: P-Funk is always right, even if he's wrong.

**P-funk** · 07-03-2007, 11:06 AM

Quote:

Following!? BIG GIANT OUCH!! There's no way it could be "following" my current leg workout. Not last week, but the week before (for example) my calves seized up so tight (3days after my WO) that my foot wouldn't go up or down at all. I couldn't WALK, let alone RUN. Even the next day after my WO my quads hurt so badly standing up (and my glutes/hamstrings hurt so bad sitting down) I'd whimper like a dog-being-beat just trying to get on and off the toilet! I had to call off work on Monday and just sit in my LA-Z Boy all day. My revised workout program is gonna have to be a bit easier on my legs if I'm going to be doing anything "following", that's for damned sure.

Read that quote again.

a second time.

a third...

Now ask yourself....

HOW THE FUCK IS THAT HEALTHY?

**P-funk** · 07-03-2007, 11:07 AM

Quote:

Originally Posted by Witchblade

Well here's Rule #1: P-Funk is always right, even if he's wrong.

Not always. I don't like to speak in absolutes. I don't even know if I am right, as much as i have some concrete beliefs formed by a lot of experience. Whether that makes them right are wrong is another story.

Witchblade · 07-03-2007, 11:14 AM

Quote:

Originally Posted by P-funk

Not always. I don't like to speak in absolutes. I don't even know if I am right, as much as i have some concrete beliefs formed by a lot of experience. Whether that makes them right are wrong is another story.

That's right, big guy.

Big G · 07-03-2007, 12:22 PM

Quote:

Originally Posted by Witchblade

I suggested you get back to basics.

I'm at a X-roads and there are no signs pointing to The Basics!

I'm buying books, even books written by doctors that are allegedly helping out America's Top Bodybuilding Pro's, I'm posting what I'm learning on here and I'm still getting bitched at.

I know all of you mean well, but telling me to "get back to basics" doesn't help at all. If I don't know where The Basics are, how the hell am I supposed to get back there!?

I'm not stupid, I just lack education in this field. I've been doing squats for maybe six weeks! On the fourth or fifth week I did too much and really fucked my legs up. Big whoop! There's no This Is The Basics sign on the smith machine at the gym! And, I know, I know, I shouldn't use the smith machine for squats, but I only just recently learned that too.

Just point me to the information I need and I'll learn. And please, no hyperlinks to stickies. I'd rather have a good book, any day.

Big G · 07-03-2007, 12:25 PM

Quote:

Originally Posted by P-funk

Read that quote again.

a second time.

a third...

Now ask yourself....

HOW THE FUCK IS THAT HEALTHY?

Read the whole damned journal again.

A second time.

a third...

Now ask yourself...

HOW THE FUCK IS YOUR COMMENT HELPING!??

...

Sorry. But sometimes I feel more like I'm being kicked in the balls on this site than actually directed somewhere useful/beneficial.

**P-funk** · 07-03-2007, 12:43 PM

Quote:

Originally Posted by Big G

Read the whole damned journal again.

A second time.

a third...

Now ask yourself...

HOW THE FUCK IS YOUR COMMENT HELPING!??

...

Sorry. But sometimes I feel more like I'm being kicked in the balls on this site than actually directed somewhere useful/beneficial.

the comment is making you think about what you are doing.

you are working out like that and you keep working out like that, thinking that it may be beneficial. Now, read it and really think about it....is that healthy?

As far as things not pointing to the basics.....I am not buying that at all.

Have you read the stickies? What about my blog? Especially the first posts I ever made in feb.....all I did was talk about how to set up a training program.

You want something basic?

Here:

Workout A
Squat
DB bench press
cable row
DB curl

Workout 2
RDL
chin up
BB overhead press
triceps press down

Perform that 3x's a week in this fashion:

A
rest
B
rest
A
rest
rest

then week two:

B
rest
A
rest
B
rest
rest

On the inbetween days you can do cardio

For reps and sets:

make day 1- 3x5, day 2- 4x8, day 3- 2x12

So now, if we looked at it on a weekly basis:

mon
3x5; RI= 120sec
workout A

wed
4x8; RI= 60sec
workout B

fri
2x12; RI= 30sec
workout A

Week 2:

mon
3x5; RI= 120sec
workout B

wed
4x8; RI= 60sec
workout A

fri
2x12; RI= 30sec
workout B

Now we add cardio.

monday is the heavy workout (the insity day), wed is your volume workout (hypertrophy day) and fri is your easier workout (back off day).

So, we put in our interval work:

tues- cardio intervals: 60sec hard:90sec moderate to light x 30min.

thurs- moderate intensity cardio, no interval work- 45min. straight.

sat- hard interval work- 30sec work:30sec of total rest x 15-20min.

Does that help make it more basic?

Big G · 07-03-2007, 12:59 PM

In a way. Bare with me.

When people looked at my current workouts they said "I don't see any pattern in it... It's all over the place..." Stuff like that. And it wasn't just one person. All kinds of people said the same kind-of thing.

Some people actually emailed me specific workouts with instructions... "Do This"

To me though, this is a fish. It's nice to have a fish, but it's infinitely better to know how to fish.

I honestly want to know what it is that others saw when they looked at my workout. i.e. Why it sucks.

I see your suggestion above and I think "OK". That's all. I don't know what else to think because I have no knowledge of what I'm looking for. i.e. The why's behind it.

I haven't read your blog yet. I think you only recommended I do that yesterday and I just haven't got to it yet. I will. I'm reading everything and anything to make some more sense out of all of this. It IS facinating.

Don't get me wrong. I do appreciate the help. Whether I should spend the next few weeks living off the fish you just threw me, or learning how to fish, is another matter entirely.

Am I making any sense? If not, plese tell me. I feel a little like a blind man walking at the moment.

**P-funk** · 07-03-2007, 01:03 PM

Quote:

Originally Posted by Big G

In a way. Bare with me.

When people looked at my current workouts they said "I don't see any pattern in it... It's all over the place..." Stuff like that. And it wasn't just one person. All kinds of people said the same kind-of thing.

Some people actually emailed me specific workouts with instructions... "Do This"

To me though, this is a fish. It's nice to have a fish, but it's infinitely better to know how to fish.

I honestly want to know what it is that others saw when they looked at my workout. i.e. Why it sucks.

I see your suggestion above and I think "OK". That's all. I don't know what else to think because I have no knowledge of what I'm looking for. i.e. The why's behind it.

I haven't read your blog yet. I think you only recommended I do that yesterday and I just haven't got to it yet. I will. I'm reading everything and anything to make some more sense out of all of this. It IS facinating.

Don't get me wrong. I do appreciate the help. Whether I should spend the next few weeks living off the fish you just threw me, or learning how to fish, is another matter entirely.

Am I making any sense? If not, plese tell me. I feel a little like a blind man walking at the moment.

"give a man a fish and feed him for a day. teach a man to fish and feed him for a lifetime."

When you get a chance read my blog posts from feb. (the first ones I made). They explain the "why's" pertaining to what I just did above.

Big G · 07-03-2007, 01:09 PM

Awesome! I'll definitely get right on that. Again, very much appreciated.

Will I find similar (if not more detailed) info in most of the books that recently got recommended in the Need Exercise Books thread that you posted in recently too?

A book is nice, especially when laying in bed.

Double D · 07-03-2007, 02:18 PM

I have read extreme muscle enhancement. Prosource sells it. The book isnt very good. I agree with 20% of it. I agree with very little training. The nutrition is ok. But he thinks there really isnt a need for carbs! I say thats absurd.

Big G · 07-03-2007, 02:39 PM

Quote:

Originally Posted by Double D

I have read extreme muscle enhancement. Prosource sells it. The book isnt very good. I agree with 20% of it. I agree with very little training. The nutrition is ok. But he thinks there really isnt a need for carbs! I say thats absurd.

Yeah. Now you come to mention it, I did think the nutrition portion was a little off. I hope the training part isn't too goofy (although, from your post, it sounds like it is too).

I had a number of other books recommnded recently (on this board). Hopefully they'll be a bit more on the money. Funk's log sounds like it will make a good read too.

I'll get there.

Thanks though DD.

Good to see you again.

Big G · 07-05-2007, 07:52 AM

MONDAY

Meal 1 - 7:45am
Meal 2 - 11:00am-12:00am (busy. bite here, bite there)
Meal 3 - 3:40pm (late. time just flew by)
Meal 4 - 7:30pm (PWO shake)
Meal 5 - 9:30pm
Meal 6 - 12:30am

WORKOUT NOTES (Chest & Abs)
1.(s/set w/#2) Incline BB Press w/bar+60lb:15, w/bar+70lb:12½F,7F, w/bar+60lb:10F,9F. (waaaay better than ever!)

2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20.
3.(s/set w/#4) Decline DB Press - w/50lb:12½F,10F,9F,7F,6F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,20F,11½F (4sets only. quads still hurt from Friday).
5.Fly Press (laying flat) w/30lb:15,10F,7½F, w/25lb:8½F,9½F.

PWO WEIGHT (after shower, sauna, pee): 172.1lb (going up!)

NOTES: Posted a whole bunch on ironmag forums today. Sought advice from familiar names. Conclusions... My workouts suck. I have no idea what I'm doing. And everything needs changed! Doh!

Went home and read Extreme Muscle Enhancement's ChapterII (Training). Learned going to failure all the time is dumb... As an ecto/endomorph(80/20) I should stay away from cardio (QUOTE: "Cardio is a bad idea for an ectomorph with weak legs that wants to build body mass"), plus...

Reps s/b in 6-8 range (no failing & no burn! so it says!).
Sets s/b 5-8 per body part
Recovery s/b 3-5 days

Additionally, there should be NO PAUSES or stalling at the top of the movement (unless it's to squeeze/contract). The sets s/b getting heavier with decreasing reps (or not). I should "keep the pace steady & go for broke on the last set"

Also, regarding reps:
Lrg body parts (e.g. Chest, Shoulders & Ham Strings) respond well to sets as low as 6.
Small body parts (Triceps, Biceps, Traps) respond well to sets comprised of around 8 reps.
Complex body parts (Back, Quads) like sets of approx 10reps.
Dense body parts (abs, calves) do best with 15 or more reps.

Emailed feedback, posts on this journal, posts from other threads and feedback from private messages (on ironmag forum) confirmed much of this. EVERYTHING I do needs revised.

Back to the drawing board! So much to learn! Still... hypertrophy is worth it!

NOTE "s/b" = Should Be.

Big G · 07-05-2007, 08:17 AM

TUESDAY

Meal 1 - 7:30am
Meal 2 - 11:15am (2nd breakfast. Mmm!)
Meal 3 - 2:15pm
Meal 4 - 5:15pm
Meal 5 - 9:00pm (PWO Shake)
Meal 6 - 12:30pm (late. after grocery shop. weak/hungry)

WORKOUT (Shoulders & Traps)- 8-9pm:
1.Overhead BB press - w/bar+60lb:1x6, w/bar+70lb(new max):2x6, 1x4F.
2.Front DB raise - w/20lb:3x6.
3.Shoulder shrug (on smith machine) - w/bar+140lb:1x8, w/bar+160lb:1x8, w/bar+180lb(new max):1x8.
4.Bent over DB raise (rear delts) - w/20lb:3x8 (maybe a little heavy. couldn't hold all reps on top)
5.Arnold DB Press - w/40lb:2x6, 1x4F.
6.Upwards BB row - w/bar+20lb:1x8(couldn't hold at top), w/bar+10lb:2x8.
7.Rear delt machine (sitting backwards on fly machine) - w/120lb:3x6.
8.Straight-arm cable lift (proper name?) - w/60lb:2x6, 1x4F.

WORKOUT NOTES: I changed from "the norm" today. It's still all shoulders/traps (for now) but I adjusted the weight, reps & sets per Extreme Muscle Enhancement recommendations. I added more exercises so each part is hit an appropriate amount of times. I also lowered each rep v.slowly (approx 4-0-X-0, i.e. no stop on top or bottom, 4second lower, ASAP lift). New max weights obtained on shoulder shrug & bench press (pleased to be able to grip and hold 225lb for shrugs). Still nervous of v.heavy weights and I still have no idea of my 1rep max #s, but I'm getting there. There's still lots to learn, but this is good for now. Better, at least, than 5sets of 15reps, like I'd been doing.

Big G · 07-05-2007, 08:32 AM

WEDNESDAY - Happy Independence Day!

Meal 1 - 9:15am
Meal 2 - 12:15pm
Meal 3 - 3:30pm
Meal 4 - 7:00pm
Meal 5 - 11:00pm
Meal 6 - missed it. sleeping.

NOTES: Day off from work. Planned to install shed's shingles & spray shed door. H.Depot didn't have shingles to match house/garage, so have to wait until tomorrow. Instead, tore siding off of garage, just in time for a monsterous thunderstorm! Worked on approx 25'x8' tringular area above the doors. Installed new ply-wood (took a while to cut, plus holding 4'x8' sheets of wood up in the air one-handed while nailing with the other hand wasn't easy either!), drip-edges, j-channel, starter strips and the first row of siding. It's gonna match the shed, all brand new lookin'.

Long day though! 10hours up and down ladders. Drank lots of water. Ate pretty well. Didn't want a beer. Much better than not wanting to want one!

It's getting easier.

VITAMINS - I took them between meals 3 & 4. I forgot to add them to the food log so I added them last.

WORKOUT NOTES: Printed IronMag stickies tonight (re:Building a workout) and stayed up a little late reading. It was interesting stuff! Clearly I need to abandon my predominately isolation-based WO program (if you can call it a program!) and go to compound exercises with some periodization (Oooo! New word! Must be learning something!)

New workout program yet to be determined. Got some homework to do!

07-03-2007, 10:40 AM	#94
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,282	1) you need to learn to manage volume and intensity better. 2) some easy cardio following leg day helps with the recovery process.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-03-2007, 11:06 AM	#97
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,219 Photos: 2	Cramped, tight and overactive muscles are not good, they're bad. Extreme muscle soreness on a daily basis is bad too. I suggested you get back to basics. Well here's Rule #1: P-Funk is always right, even if he's wrong.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-03-2007, 12:59 PM	#104
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	In a way. Bare with me. When people looked at my current workouts they said "I don't see any pattern in it... It's all over the place..." Stuff like that. And it wasn't just one person. All kinds of people said the same kind-of thing. Some people actually emailed me specific workouts with instructions... "Do This" To me though, this is a fish. It's nice to have a fish, but it's infinitely better to know how to fish. I honestly want to know what it is that others saw when they looked at my workout. i.e. Why it sucks. I see your suggestion above and I think "OK". That's all. I don't know what else to think because I have no knowledge of what I'm looking for. i.e. The why's behind it. I haven't read your blog yet. I think you only recommended I do that yesterday and I just haven't got to it yet. I will. I'm reading everything and anything to make some more sense out of all of this. It IS facinating. Don't get me wrong. I do appreciate the help. Whether I should spend the next few weeks living off the fish you just threw me, or learning how to fish, is another matter entirely. Am I making any sense? If not, plese tell me. I feel a little like a blind man walking at the moment.
	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

07-03-2007, 01:09 PM	#106
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	Awesome! I'll definitely get right on that. Again, very much appreciated. Will I find similar (if not more detailed) info in most of the books that recently got recommended in the Need Exercise Books thread that you posted in recently too? A book is nice, especially when laying in bed.
	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

07-03-2007, 02:18 PM	#107
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I have read extreme muscle enhancement. Prosource sells it. The book isnt very good. I agree with 20% of it. I agree with very little training. The nutrition is ok. But he thinks there really isnt a need for carbs! I say thats absurd.
	www.crossfit.com

07-05-2007, 07:52 AM	#109
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	7/2/07 MONDAY Meal 1 - 7:45am Meal 2 - 11:00am-12:00am (busy. bite here, bite there) Meal 3 - 3:40pm (late. time just flew by) Meal 4 - 7:30pm (PWO shake) Meal 5 - 9:30pm Meal 6 - 12:30am WORKOUT NOTES (Chest & Abs) 1.(s/set w/#2) Incline BB Press w/bar+60lb:15, w/bar+70lb:12½F,7F, w/bar+60lb:10F,9F. (waaaay better than ever!) 2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):20,20,20,20,20. 3.(s/set w/#4) Decline DB Press - w/50lb:12½F,10F,9F,7F,6F. 4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,20F,11½F (4sets only. quads still hurt from Friday). 5.Fly Press (laying flat) w/30lb:15,10F,7½F, w/25lb:8½F,9½F. PWO WEIGHT (after shower, sauna, pee): 172.1lb (going up!) NOTES: Posted a whole bunch on ironmag forums today. Sought advice from familiar names. Conclusions... My workouts suck. I have no idea what I'm doing. And everything needs changed! Doh! Went home and read Extreme Muscle Enhancement's ChapterII (Training). Learned going to failure all the time is dumb... As an ecto/endomorph(80/20) I should stay away from cardio (QUOTE: "Cardio is a bad idea for an ectomorph with weak legs that wants to build body mass"), plus... Reps s/b in 6-8 range (no failing & no burn! so it says!). Sets s/b 5-8 per body part Recovery s/b 3-5 days Additionally, there should be NO PAUSES or stalling at the top of the movement (unless it's to squeeze/contract). The sets s/b getting heavier with decreasing reps (or not). I should "keep the pace steady & go for broke on the last set" Also, regarding reps: Lrg body parts (e.g. Chest, Shoulders & Ham Strings) respond well to sets as low as 6. Small body parts (Triceps, Biceps, Traps) respond well to sets comprised of around 8 reps. Complex body parts (Back, Quads) like sets of approx 10reps. Dense body parts (abs, calves) do best with 15 or more reps. Emailed feedback, posts on this journal, posts from other threads and feedback from private messages (on ironmag forum) confirmed much of this. EVERYTHING I do needs revised. Back to the drawing board! So much to learn! Still... hypertrophy is worth it! NOTE "s/b" = Should Be.
	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

07-05-2007, 08:17 AM	#110
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	7/3/07 TUESDAY Meal 1 - 7:30am Meal 2 - 11:15am (2nd breakfast. Mmm!) Meal 3 - 2:15pm Meal 4 - 5:15pm Meal 5 - 9:00pm (PWO Shake) Meal 6 - 12:30pm (late. after grocery shop. weak/hungry) WORKOUT (Shoulders & Traps)- 8-9pm: 1.Overhead BB press - w/bar+60lb:1x6, w/bar+70lb(new max):2x6, 1x4F. 2.Front DB raise - w/20lb:3x6. 3.Shoulder shrug (on smith machine) - w/bar+140lb:1x8, w/bar+160lb:1x8, w/bar+180lb(new max):1x8. 4.Bent over DB raise (rear delts) - w/20lb:3x8 (maybe a little heavy. couldn't hold all reps on top) 5.Arnold DB Press - w/40lb:2x6, 1x4F. 6.Upwards BB row - w/bar+20lb:1x8(couldn't hold at top), w/bar+10lb:2x8. 7.Rear delt machine (sitting backwards on fly machine) - w/120lb:3x6. 8.Straight-arm cable lift (proper name?) - w/60lb:2x6, 1x4F. WORKOUT NOTES: I changed from "the norm" today. It's still all shoulders/traps (for now) but I adjusted the weight, reps & sets per Extreme Muscle Enhancement recommendations. I added more exercises so each part is hit an appropriate amount of times. I also lowered each rep v.slowly (approx 4-0-X-0, i.e. no stop on top or bottom, 4second lower, ASAP lift). New max weights obtained on shoulder shrug & bench press (pleased to be able to grip and hold 225lb for shrugs). Still nervous of v.heavy weights and I still have no idea of my 1rep max #s, but I'm getting there. There's still lots to learn, but this is good for now. Better, at least, than 5sets of 15reps, like I'd been doing.
	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

07-05-2007, 08:32 AM	#111
Big G Gettin' Diesel. Elite Member Join Date: Dec 2006 Location: Cols,OH. It sucks. Posts: 1,211 Photos: 1	7/4/07 WEDNESDAY - Happy Independence Day! Meal 1 - 9:15am Meal 2 - 12:15pm Meal 3 - 3:30pm Meal 4 - 7:00pm Meal 5 - 11:00pm Meal 6 - missed it. sleeping. NOTES: Day off from work. Planned to install shed's shingles & spray shed door. H.Depot didn't have shingles to match house/garage, so have to wait until tomorrow. Instead, tore siding off of garage, just in time for a monsterous thunderstorm! Worked on approx 25'x8' tringular area above the doors. Installed new ply-wood (took a while to cut, plus holding 4'x8' sheets of wood up in the air one-handed while nailing with the other hand wasn't easy either!), drip-edges, j-channel, starter strips and the first row of siding. It's gonna match the shed, all brand new lookin'. Long day though! 10hours up and down ladders. Drank lots of water. Ate pretty well. Didn't want a beer. Much better than not wanting to want one! It's getting easier. VITAMINS - I took them between meals 3 & 4. I forgot to add them to the food log so I added them last. WORKOUT NOTES: Printed IronMag stickies tonight (re:Building a workout) and stayed up a little late reading. It was interesting stuff! Clearly I need to abandon my predominately isolation-based WO program (if you can call it a program!) and go to compound exercises with some periodization (Oooo! New word! Must be learning something!) New workout program yet to be determined. Got some homework to do!
	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