Big G

Nope. Injury free.

I don't know if it counts as "really off". I never had lats before. OK... I'd never even heard of lats until about 6 months ago ... but hey... I have them now. Not like monster lats of course, but pretty monsterish for me. I feel big.

Anyway... If you say don't worry about it I'm not gonna worry about it.

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

Hey G!

I take it back - your wife is supercalifragelisticexpealidotious!

Good work with the free squats BTW! I just put squats into my program a couple weeks ago, along with split squats, and i've got to admit they kick my arse, but i love them!

I know what you mean about the light weights you've been giving your wife and them wobbling about all over the place. Tell her its like that for a week or two until you can handle the weight, then progression is pretty quick from there. I started out with DB's cos the bar was too difficult for me to control, but now i'm able to put small plates on the bar and it's not too much of a big deal! She'll get there, i've no doubt!

www.extremebodybuilding.net

Big G

What are split 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

SamEaston

They are like lunges, but without bringing your feet back together to complete the exercise. Making sure the front thigh goes to parallel or below hits those glutes good and proper!

www.extremebodybuilding.net

Big G

Hmm... I'd've thought that'd be more of a quad exercise. The glutes get involved on the way down, I presume?

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

Yeah, i feel it most in my glutes when i've gone below parallel and im on the way back up. Ouchie! Yeah, it hurts my quads too, but i really feel it in my butt and the inside of my thighs - Whoa!!

www.extremebodybuilding.net

Big G

Hmm... Compound exercises are really interesting in that they involve so many muscles. My new workout program is going to be compound exercise based, 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

TUESDAY

Meal 1 - 7:15am
Meal 2 - 10:40am (use up last of chicken)
Meal 3 - 1:30pm
Meal 4 - 4:30pm
Meal 5 - 8:00pm (worked until 7:30pm)
Meal 6 - 11:00pm

WORKOUT - None. Planned rest day.

NOTE Re:WATER - Couldn't find gallon container this morning. Drank from little glasses at work, but can never get enough water in drinking this way. Located gallon container by end of day. Tomorrow will be back to normal (i.e. 1gal+).

NOTE Re:SLEEP - I'm definitely not sleeping enough. I typically get 5-6hours a night and I know that's not doing me any good at all. I read recently that lack of sleep is a major contributor to lack of libido becuase the body doesn't have opportunity to produce the hormones it otherwise would've. This has definitely been an issue for me in recent months. It's like something's just kind-of died inside. I just have no interest. The doc said my test' scrore was "normal" but I can tell something's different. I'm going to try and remember to keep track of how much sleep I'm getting and make an effort to get my butt in bed much earlier than I presently do.

SLEPT: 1am-6:30am

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

WEDNESDAY

Meal 1 - 6:45am (early. 8:00am mtg at work)
Meal 2 - 10:25am (after mtg. 2nd breakfast. Mmm!)
Meal 3 - 1:40pm (PWO Shake)
Meal 4 - 3:50pm
Meal 5 - 6:45pm
Meal 6 - 9:45pm

LUNCHTIME WORKOUT (lower):
5mins cardio 3½-5½mph w/5-10º incline (warmup) + 1-2 mins stretching Would've liked to have done more but lunch is only an hour (actually more like 1¼hr for me on gym days incl walk there and back). Anyway...

1.Squats(w/free-weights, 2nd time ever - previously on smith machine) - 115lb:1x10, 135lb:1x10, 155lb:1x10, 175lb(new max):1x10 [Could've handled more weight! Awesome!]
2.Rotary Calf Machine 4-0-X-0 - w/210lb:1x10, w/230lb:1x10, w/250lb:1x10 [no burn. felt strong!]
3.Walking Lunges (2nd time ever) w/2x25lb DBs: 3x15.
4.Prone Leg Curl - 90lb:1x10, 110lb:1x10, w/130lb(new max):1x5 [130lb was too heavy. Partial reps only. Try 120lb next time].
5.Dead Lifts - 135lb:1x10, 155lb:1x10, 175lb:1x10. Grip holding fairly well. Started slipping just a bit on last 2-3 reps w/175lb. Back was power-house strong though.

NOTES: 1st time putting deadlifts with lower body exercises. It's definitely better like this.

WEIGHT (after workout, pee and shake): 173.5lb. Record PWO high!

THE PLAN

I'm still reading and contemplating a more well thought-out workout plan (instead of the bumblefuck collection of exercises I'd previously assembled!) . I've been doing a bunch of reading. Almost everywhere is recommending a total body approach for beginners, (I'm surely still a beginner, 8 months in) but the thought of a total body workout just doesn't excite me. No chest pump? No shoulder pump? Now come on! I've gotta have some fun!

Kinkery's IM Official FAQ took me to a miriad of excellent links including an analysis of Total Body Training Vs Splits (IM Official FAQ). I really think I like the idea of a split much better. Being sore may be no idication of a good workout or hypertrophy but, I don't know.... I'd miss it. Kind-of. And, from the sounds of it, a total body routine done every couple of days isn't exactly going to leave me particularly sore.

My wife's just got home so I'm going to go and spend some time with her, but I do have a question (if anyone's reading along)... Is periodization necessary for optimal hypertrophy in the beginner? I mean, do I need to plan for 8x3 sets one week then 3x15 the next in order to reach more muscle fibers? Or, given that I'm relatively new to all this (8mo), but have been at it fairly seriously, am I still likely to show similar gains by sticking to particular rep ranges like I commented on on 7/1/07...

...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.

Thoughts?


Kudos goes to PFunk, Cowpimp, Kinkery, Juggernaut, Akira and Double D for their PMs over the past few days. Thanks!

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

Malley

Thats not Kinkery's official FAQ's page....its actually Witchblades.

www.crossfit.com

SamEaston

Nice squats G! And deadlifts too!! Fantastic! Im glad your using the free weights - dont' they feel so good?

I have been recommended to start periodising my workouts too, and i've been weight training for about 8 months. However, i have seen a major change in my body composition so far without any sort of periodisation at all.

I've no doubt before the newb gains begin to tail off, you'll want to introduce some sort of periodisation into your program.

www.extremebodybuilding.net

Big G

Oops! My bad.

Anyway... Any thoughts on whether a peridization plan is necessary for optimal hypertrophy in the beginner?

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

The free weights do feel good. I like 'em. And my legs feel much more resiliant than they used to too, although I'm not doing 20rep sets nowadays too though.

I'm looking to put together a workout plan for the next 10-12 weeks. Since I have only made limited use of compound exercises thus far I'm guessing that I'll continue to see gains without periodizing the plan. After this initial 12week deal maybe I'll try a periodized plan then for a few months and compare results.

I treated myself to an 8week cycle of NHA Stack (well, actually ActivaTe & Nolvedex [AI], becuase I couldn't find Rebound, but still... same thing). Hopefully this, run alongside a nice clean diet and compound-exercise-based workout plan will pack a few pounds on. My weight is already waaaay up. I hit 161lb on the scale back in March. I'm 171½lb this morning and Tanita is reading my lowest body fat reading also. It still says 14% which I believe is still waaay off the mark, but anyway... it's still lower than it's been saying (if the reading is even worth anything).

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

P-funk

just do progressive overload until you no longer make progress.

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

Big G

THURSDAY

SLEPT (last night): 12:30pm-6:50am

WEIGHT (before breakfast):171.4lb

Meal 1 - 7:15am
Meal 2 - 11:30am (late. in budget mtgs all morning).
Meal 3 - 2:00 (before 2hr mtg)
Meal 4 - 4:30pm (hungry)
Meal 5 - exhausted. fell asleep 6:30pm
Meal 6 - see tomorrow's notes. woke at 1:30am

WORKOUT: None. Brain-ache from budget meetings. Too tired.

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

juggernaut

That's my thinking exactly. I really dont think he'd benefit from advanced techniques just yet.
Compounds and progressive overload have always worked for me and it seems that this is the predominant way to train as a new trainer.

katt

I would have been starving by 11:30

Big G

Yeah. Rough day. Fell asleep 6:30pm, exhausted. Head-frying budget meetings most of the 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

Big G

FRIDAY (the 13th!)

SLEPT (last night): 6:30pm-1:20am (mtgs yesterday. fell asleep early, exhausted. wife woke me up coming to bed. couldn't go back to sleep).

WEIGHT (before breakfast): not measured.

Meal 1 - 1:30am
Meal 2 - 5:00am
Meal 3 - 7:30am
Meal 4 - 10:50am
Meal 5 - 1:50pm (cardio 12:50-1:30)
Meal 6 - 4:40pm
Meal 7 - 7:00pm (PWO shake)
Meal 8 - 9:15pm

NOTE: Spent 1:30am onwards putting on paper a plan for the next twleve weeks. It's lookin' pretty good, I think. I might just have to start a new journal especially for the occassion. This raggedy ol' journal's been knocking around since back in my embryonic days. At least nowadays I know that I don't know! But I'm learning.

CARDIO: 1.25miles on treadmill (5.5mph / 15 minutes). I didn't break a sweat until over a mile, then at 1.2miles my left knee started hurting, like it always did. I switched to the elliptical machine for another 15 minutes (pain free). Ran 5½-7½mph for 30minutes total. As of 4:45pm I'm limping and my knee is really sore. Why did I get back on the blasted treadmill?

NEW: Added a ***CARDIO*** line-item to my food log. Previously recorded as a ***WORKOUT***.

WORKOUT (after wk w/wife):
It was lame. I'm not even going to write it in here (although I did do 3sets of 6 wide-grip pullups without too much fuss. not bad. for me.). My right lat still seems way bigger to me than the left one. I wish they were the same size. I'd really be pretty V shaped then (in my little 168lb way). It's wierd. It bugs 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

OK, look! I'm jumping ship. The new journal "From Beginner to Big Gainer" can be found here.

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

Ah, fuck it. I've changed my mind. If I'm going to have a journal I may as well have one that just goes on and on and on and...

If I switch to a new one now, this one will probably get deleted in time. Surely the server doesn't remember all threads forever. After a certain period of time surely they're "archived" at best.

So anyway... what follows is/was the first post of the new journal that I'm not actually going to be using afterall....

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

THE PLAN

I've made some decisions regarding my workout plans for the next 12weeks. After reading about total body Vs splits (Thanks to Witchblade's . (IM Official FAQ) - Nice work Witch!) I've decided to do a push&bis-pull&tris-legs split, as recommended (or at least referenced)in eitherCowPimp's Guide to (Designing a Split Routine) or . (Guide To Designing A Routine). I'm going to focus on compound exercises with some isolation stuff thrown in at the end of the workouts.

Now at this point, I've got to add that I don't know if it'd be more beneficial to do push/bi-pull/tri or push/tri-pull/bi. The biceps obviously pull, but Compimps guide recommended (or at least referenced) push/bi-pull/tri. I've written and rewritten the Frequency and Exercise Selection parts of this text twice already and I'm still not sure. I don't want my triceps sore from a previous workout and not be able to bench-press, but then if I do dips between incline and flat DB/BB bench presses will I be over-exhausting myself. I don't know. Comments are welcome. Either way, if it's to change, just swap the chip-ups and dips (below). And the skullcrushers and BB curls (also below). Everything else would be the same.

Frequency

I'd like to get more than three workouts in weekly, but obviously I'm not going to be able to get all three workouts in twice a week, otherwise 6 out of 7 days would be workout days. To compromise, I've decided to do 4workouts weekly (i.e. cycle 1.33x per week): Tuesday, Wednesday, Friday and Sat or Sun (depending on the weekend's plans).

i.e.

Week 1:
Tuesday - push&bis
Thursday - pull&tris
Friday - legs&abs
Sat/Sun - push&bis

Week 2:
Tuesday - pull&tris
Thursday - legs&abs
Friday - push&bis
Sat/Sun - pull&tris

Week 3:
Tuesday - legs&abs
Thursday - push&bis
Friday - pull&tris
Sat/Sun - legs&abs

REPEAT x4 for a total of 12weeks.


Exercise Selection

Reading up on the options available I've come to realize that there are a lot of execises that I either don't know or just don't know the names of. I'm going to focus on compound exercises that I've either (a) already been doing or, (b) know of, from reading or watching others. I'll read up on alternate exercises during the 12 week program so I can include some new stuff in the follwing 12 weeks (which I might periodize, linearly, strength-focused) after a week off. I'm planning a 2-3month cut after that to get more ripped than I've ever been for another shirt-off, working-on-my-house/yard, sweating-in-the-sun spring-time (with my lovin'-the-new-G wife by my side). I'll have never looked/felt better! That's the plan, anyway. And I'm pretty good about sticking to shit. We'll see how it goes.

So here's what I'm thinking of including...

Push & Bis: (1) Incline BB Press <45º, (2) CG Chin-ups, (3) Seated Military BB Press, (4) DB Press, (5) Arnold Press, (6) Smith-machine shrugs [see NOTE1 below] (+ EZ-Bar Curls, if there's time.).

Pull & Tris: (1) Wide Grip Pullups (BW), (2) Dips, (3) Bent-over BB rows, (4) DB Pullover, (5) Cable Row, (6) DB Rear Lateral Raise, (+ Skull-Crushers, if there's time).

Legs&Abs: (1) Weighted Incline Twisting Situp, [see NOTE2 below], (2) Squats, (3) Deadlifts, (4)Dumbbell Walking Lunge, (5) Lever Lying Leg Curl, (6) Lever Seated Calf Extension (+ Weighted Incline Leg-Hip Raise if there's time).

NOTE1: I recognize that shrugs are not a "push" exercise, but I've included them with Push&Bis because (a) I don't want 7 exercises on Pull&Tris day, and (b) because I love the pump I get when I workout shoulders and traps on the same day. Like I've said before, I've got to have some fun!

NOTE2: I've got situps in front of squats becuase I've found I can't get a good ab workout if my quads are already fried. Also, since there is some quad involvement, I thought it may get the blood flowing (i.e. be a nice warmup) before doing squats. Please correct me if I'm wrong.


Intensity & Method of Training - Repeated Effort.

I have yet to establish my one-rep-max (1RM) for any exercises, so I'm not able to say I'll be at 65%-85% of my 1RM (for example) on any of the exercises above. However, I will be picking a weight (or progression of weights) that puts me at or near failure on the final set. My guess is that this'll be somewhere in the 65%-85% of my 1RM range (or a progression through this range as I increase the weight from set 1 to set 3). If I'm not at or near failure by the end of the set, I'll increase the weight on the next session.


Rest Intervals

60sec throughtout. I'll include some periodization in the following 12 weeks. I just want to get a good base going for now. If anyone feels strongly otherwise speak now or forever hold your peace!


Tempo

For most exercises I plan to execute a controlled negative and explosive positive portion to the movement. This'll probably be something like 3-0-X-½ (i.e. lower for 3sec, no pause, lift ASAP, small pause for squeeze/extra-contraction on top).


Volume...

... will be what it will be. I'm going to focus on good form with the weights sufficient to bring me close to, or at, failure on the final rep/s of the last set of each exercise in every session. As my strength increases, I'll add weight. Volume should increase by default.


Duration

Sometimes I like to work-out during my lunch-breaks, especially if I have plans for that night at home (e.g. get some painting done or fence-posts dug before it gets dark). For me to fit these work-outs into a lunch-time I've got to walk to the gym, change, workout, chug CytoGainer (or oats, whey, bananas and yogurt - haven't decided yet), shower, dress and walk back to my office in no more than an hour and 15 minutes (at the very latest!). This means I can't spend more than an hour with weights. And, ideally, I'd like to get some kind of warmup and PWO stretching in there too. Only time will tell how viable this all is. Most of the workouts will be evenings and/or weekends anyway, so it shouldn't be too much of an issue. Still though, I'd like the weight-lifting portion of the workout to be an hour or less.

Diet
My diet is going to be nice and clean. Nothing processed. Meals balance approx 45%carbs:35%protein:20%fat. I'll be taking in 3,600-3,800 calories daily, so it works aout as about 2g of protein per pound of me. I'm phasing the starchy carbs out at least for meal 6, but maybe meal 5 too (as long as I've got a decent amount of green veg cooked up in my fridge at all times).

You're welcome to see what I've eaten on any day over the past 9months (or so) by clicking the food-log link at the base of any of my posts. You may find much of the same text on that page as there is in these posts, but if you scroll down you'll see it... Meal 1, Meal 2 etc.

I've had a tendency to rely on Ezekiel 4:9 bread with tuna, eggs, PB, whey or whetever while at work. It's quick and easy, the boss doesn't mind me having three very quick lunch-breaks and no-one complains about the smell of sweetpotatoes (or whatever) wafting through the office when it's not officially lunchtime (There's, apparently, and official lunchtime my body is not aware of. ).

I'm ectomorphic, so even a 12-16 slices of whole-grain, sprouted, fatfree sugar-free bread during the day don't seem to convert to fat. Still though... I'm going to do better about taking brown rice, sweetpotatoes or oats with me for alternate carbs to go with my alternating protein sources.

For breakfast I've been eating 4slices of Ezekiel4:9 bread, 8 egg whites and 1 3/4 tblsp of PB. Fitday clocks it at 600cal and about 40:40:20 carb: prot:fat. I love my breakfast. People have recommended oats with whey (presumably becuase it's more quickly absorbed) and I do have a little meal I make with oats, almonds, dried cherries and peaches (i.e. a muesli) which I pour milk over and eat like cereal with a glass of protein shake. But, I'd really miss my egg & toast breakfast if I didn't have it. I'm pleased to wake up so I can eat it! Maybe I'll change in time, but for now, as long has no-one has any mind-blowing or disturbing news as to why I shouldn't eat it, I'm gonna carry on eatin' it!

Water

The goal is a gallon, to a gallon and a half, every day.


Supplements
For some extra kicks and giggles (and hopefully a couple more pounds) I'm going to run an eight week cycle of NHA Stack alongside this little program. It'll probably be weeks 2-10 because my damned credit card company figured someone had stolen my card when I went camping out of state and they shut it off. I have to get that straightened out and then get my F'd-up supplement orders straightened out afterwards. Anyway... I digress. I couldn't find Rebound Reloaded so I'm using Novedex XT with ActivaTe instead.

I'll be using Aminal Pump before workouts (for creatine etc.) and either (a) 600cal worth of CytoGainer or (b) a blend of oats/bananas