Big G

I've been keeping a log of my workouts and food intake on Fitday.com for almost six months now. It's worked well for me. I've completely changed my life. I've lost 30lb. I have a for-real six pack (plain as day). You can see the striations of my muscles (all over the place) plus clear definition between my upper and lower chest. I've been reading nutrition and/or bodybuilding books every night (I never knew any of this stuff before). I've gained loads of muscle. I feel completely different. My lats, traps and chest have all popped out and I've developed a canyon down the middle of my back! I've been skinny my whole life. But not any more! It's awesome! I love it!

Now... On the offchance that someone actually has something useful, intelligent or beneficial to say on this board (Sorry. I can be a little cynical at times), I'm going to try to remember to copy and paste my meal timing and workout info into here too (along with other notes and BS I plug in to reference for the following week's workout). If you want to check what I've eaten today (or any day) click the link at the base of any of my posts. NOTE: You'll find the same text at the top of my food-log journal as you will on this board, but my food is there too (just scroll down and you'll see it; meal 1, meal 2...).

OK... So here goes...

I'll go back to the start of the week (nine days after my 34th birthday, 5/5/07) to get us started.

Oh, yeah... And don't start whining about alcohol intake. I'm watching it. I'm learning (about alcohol, and me). I'm getting better, but I'm not Superman. At least I'm honest enough to lay it all out in the open. And "Yes", I really do weigh, count, measure and write down everything I eat, always.

Yours,
G.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MODAY.

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 1:45pm
Meal 4 - 4:30pm
Meal 5 - 9:30pm (late. wife cooked dinner. had to wait)
Meal 6 - 11:45pm

LUNCHTIME (GYM) WORKOUT NOTES (Chest. START 1:05pm):
1.(S.Set w/#2)Decline DB Press - w/35lb:20(warmup), w/50lb:15,15,11F,11F,8F.
2.(S.Set w/#2)Decline sit-ups (four holes visible +twist elbow to oposite knee +crunch on top):25,25,25,25,17F.
3.Incline DB Press - w/45lb:10F,5½F, w/35lb:7½F,8½F,7½F.
4.DB Fly Press (on slight decline) - w/30lb:15,15,15,12½F,10F..
**END 1:45pm**

NOTE: MISSED #5&6 (FROM LAST WEEK). NO TIME.
5.Knee Lifts (abs) w/2x10lb strapped to feet!:15,15,15,10F(10-15 of 3rd set only half reps. 5-10 of final set partial reps. 4sets only).
6.Bench Press (on smith machine) - w/90lb:8½F,5½F, w/70lb:9F,6½F (4sets).

WEIGHT (after shower & pee. no sauna) 168½lb.

WORKOUT MEMO: I plan for 5 workouts weekly; (1)Chest/Abs, (2)Shoulders/Traps, (3)Back, (4)Arms, (5)Legs. Last week I missed 3-5 (no workout Mon & Tues, then nothing but yardwork/construction Fri-Sun)!! Resuming workout regimen with Chest today. Should get remaining 4 workouts in during the week so that Trav & I can do Chest again either Saturday or Sunday (without beer, or at least less beer!) next weekend.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

TUESDAY.

Meal 1 - 7:30am
Meal 2 - 11:25am (late. busy at work)
Meal 3 - 3:00pm (after lunchtime workout)
Meal 4 - 7:00pm
Meal 5 - 10:45pm (after building shed roof)
Meal 6 - no meal 6 really. snacked until midnight.

WORKOUT NOTES (Shoulders):
LUNCHTIME GYM WORKOUT NOTES (Shoulders/traps):
1.(s/set w/#2) Seated Military Press (free wieghts) w/50lb(for 1st time):13½F,6F, 40lb:8F,7F,5F.
2.(s/set w/#1) Forward DB raise w/20lb:12F,8F,7F, w/17½lb:7F,6F.
3.Shoulder Shrug (on smith machine) w/90lb:20, w/110lb:20, w/130lb:15,15, w/150lb:15.
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/90lb:15,14F,12F,11F,10F (starting-off as far back as possible and continuing until only partial reps(e.g. ¼-reps) are possible.
5.(s/set w/#4)Lateral Raise w/20lb:9F,7F, w/17½lb:8F,8F,7F.
6.Upwards row w/bar (to chin): 15,15,15,15,15 (full reps & good form throughout. took 2 min break between set 3&4 while talking w/Tom(Trainer:378.2195) who was deadlifting 505lb!!

NOTE: I did the exact same Trapezius workout last Wednesday and was damned-near crippled from it (even within an hour or two of being back in the office). I had to go for a swim to help recover. I did the same workout this week without any increase to reps or weight just in case it would f&^% me up again! It didn't. I feel fine (as of 4:30pm anyway). ) Getting tougher!

EVENING: Spent 5 hours cutting plywood, installing and screwing shed roof in place. Tar paper and shingles not yet done. May need to order shingles to match garage roof.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

WEDNESDAY.

WEIGHT (naked, after poop/pee, before breakfast):165lb (Still!).

Meal 1 - 7:30am
Meal 2 - 11:00am
Meal 3 - 2:00pm (after workout).
Meal 4 - 4:30pm (early. hungry).
Meal 5 - 12:10am (fell asleep 6:30pm-midnight).
Meal 6 - 2:45am (back to bed at 3am).

WATER-Forgot gallon jug this morning. Drank 3-4 12oz glasses at work plus 24oz in gym then slept all evening.

LUNCHTIME (GYM) WORKOUT NOTES (Back & Obliques!):
START 12:40pm
1.Wide grip pull-ups - Me-100lb:10 (warmup), Me-0lb(unassisted. 2nd time ever.):7F,6F,4F, Me-50lb:7F,6½F.
2.Deadlifts (2nd time ever!) w/bar+70lb(warmup):20, w/bar+90lb:15,15, w/bar+110lb:10(hands hurt), w/bar+130lb:10 (changed grip to one-over-one-under. It worked better.)
3.Straight-armed Lat Pulldown (on adjustable cable Xover w/long bar) - w/110lb:11F,8F,7F,6F,5F.
4.Seated row w/100lb:15,15,15,15. (reps 10-15 of last three sets 6" from chest i.e. partial reps.)
5.Oblique Raises;R25,L25,R25,L25 .
6.Close-grip Lat Pulldown (on machine) w/100lb:15,15,15. (only 3sets. short on time).
End 1:40pm (i.e. 1hr 15min lunchbreak incl. shower/walk).

WEIGHT after shower/pee 168.7lb

WORKOUT MEMO (FOR NEXT TIME!!!)
1. May want to increase the weight on seated row & close-grip lat pulldown (not straight-armed) next time. Run the rack if necessary.
2.I would've liked to have done bent over rows too, but ran out of time. Maybe do less sets of each exercise and add other exercises. Or, do 30sec breaks between sets instead of the typical 1 minute breaks.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

kinkery

nice journal

Big G

THURSDAY

Meal 1 - 7:00am (early. had to take wife to work)
Meal 2 - 10:25am (2nd breakfast. Mmm!)
Meal 3 - 2:05pm (after workout)
Meal 4 - 5:00pm
Meal 5 - 7:40pm
Meal 6 - 11:00pm
WATER: Forgot to take gallon jug to work again! It sucks drinking out of little glasses! I never get enough water in!

LUNCHTIME WORKOUT (Arms, 12:50pm-1:40pm):
1.(s/set w/#2) BB bicep curl (straight bar)- w/40lb:15(warmup), w/60lb:11½F,7F,6½F,5½F,5F.
2.(s/set w/#1) Tricep Rope/Cable Pulldown - w/50lb:15(easy warmup), w/70lb:20, w/80lb:12F,8½F,8F,10F(7-10partial).
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:20,12F,12F,10F,11F(fight that burn!)
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:15,15,13F,15F,12F (good burn!)
5.(s/set w/#6)Alternating DB curls R,L,R,L... w/30lb:14F,8F, w/25lb:12F,13F,16F.
6.(s/set w/#5)Skull Crushers - w/25lb:9F,7F,4½F, w/20lb:13½F,16 (really struggling!)

WORKOUT NOTES (FOR NEXT TIME):
Nice workout. Beat last week's #s on everything. Arms definitely pumped! Last week's workout memo recommended s/sets becuase it didn't feel intense enough. This week was better. My arms feel sore already (as of 2:30pm!). Do same again next week. Ran out of creatine at work, so couldn't take any after workout.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

FRIDAY

WEIGHT (on bathroom scale, naked, before breakfast, after poop/pee!) 163½lb. i.e. Going down! WTF!? Do I really need to eat even more!?

Meal 1 - 7:15am
Meal 2 - 11:00am (late. busy at work)
Meal 3 - 2:25pm (late. after workout)
Meal 4 - 4:55pm (hungry!)
Meal 5 - 10:00pm (late. craigslist deals. pickup Travis)
Meal 6 - 2:00am

WORKOUT NOTES (Legs! Aargh!):
START: 1:10pm
1.Smith Machine Squats w/70lb:20, w/80lb:15, w/90lb:15,12F,8F.
2.Rotary Calf Machine Press - w/250lb:20, w/290lb:20, w/330lb:20, w/390lb:17F(B-U-R-N!!)
3.Leg Curl w/90lb:15,15,15 (3sets - short of time)
END:1:50pm

WEIGHT (after workout, sauna, shower & pee):166.7lb.

MEMO - Someone needs to find a way to make leg workouts fun! While I'm working out I feel like I'm going to throw up and when I'm done I can barely walk out of the gym and back to my office! This workout wasn't as bad as 5/3/07 where I literally couldn't walk from the garage to the house or even lift my leg over the benchpress bench! I used more weight this week, but hopefully I won't be as sore tomorrow becuase there's more yardwork to be done.

WRONG!! Legs were totally fucked on Saturday and Sunday.Calves completely seized up. Quads were killing me. It got worse on Sunday until I was eventually unable to move my feet upor down at all. They finally broke free Sunday afetrnoon, but even on Monday they were still very very sore!

ALCOHOL - Dammit! I swear. Get Travis and me together, working on a big project (building the shed this weekend) and cravings for beer increase ten-fold! 12 beers slipped down like it was nothing between 10pm and 2am. Sheesh!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SATURDAY

Meal 1 - 10:30am
Meal 2 - 1:00pm (2nd breakfast. Mmm!)
Meal 3 - 4:30pm
Meal 4 - 8:50pm (late. lost time building shed.)
Meal 5 - 11:30pm
Meal 6 - 1:00am

ALCOHOL - Made it all day from 10am-8pm with no beer while working on the shed, then at 8pm I resigned to cravings and 8 beers had slipped down by midnight! Dammit. The plan was to get the shed built with minimal beers. So much for that!

WORKOUT - None. We talked about doing chest or shoulders all day, but Travis said he was still sore from working out mid-week and my legs were completely and utterly fucked from Friday's leg workout. Plus, we wrestled lumber and plywood all day while building the shed. 14hours of construction was workout enough for us both!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SUNDAY

Meal 1 - 10:30am
Meal 2 - 2:30am
Meal 3 - 8:00pm (late. lost track of time building shed)
Meal 4 - 11:00
Meal 5 - too late. missed it. sleeping.
Meal 6 - too late. missed it. sleeping.

ALCOHOL - Yet again, another day with beers pouring in constantly all day long! Why do I do this shit to myself!? This time we had four or six beers left in the fridge from last night, so after breakfast it all started again. I did well stopping for food throughout the day, but still... 12 Miller Lite and 3 Stella Artois! WTF!?

WATER - Miserable performance. All beer and almost no water. Stupid! After almost dying from dehydration-related kidney failure last month you'd think I'd be a bit smarter! Again, why do I do this shit to myself?

WORKOUT - None (other than another 12hours outside in the sun wresting lumber and plywood, builing the shed!). We wre both exhausted by the end of day (not to mention buzzed!).

Monday tomorrow. Back to normality. Enough with the damn beers already! Maybe it's time to go back to AA but I don't think I could handle all the God This, God That...

I don't know.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MONDAY

Meal 1 - 7:30am
Meal 2 - 11:15am (late. busy at work)
Meal 3 - 1:45pm
Meal 4 - 5:15pm (3rd breakfast! no other food at work)
Meal 5 - missed it. beer w/Trav. Time flew!
Meal 6 - 11:00pm

MEMO - When I poured the shed foundation there was approx lots of excess concrete which we poured into 8 garbage cans (so we could get the rental trailer back on time). Tonight I spent approx 3 hours sledge-hammering these garbage can-sized lumps of concrete into tiny peices so it could be loaded in bags and disposed of. It killed me! Talk about cardio! Sheesh! No other workout.

TRAVIS stayed last night. Beer preceeded bed. We both need to be able to hang out without drinking!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:45pm
Meal 4 - 4:45pm
Meal 5 - 7:45pm
Meal 6 - 11:00pm

WORKOUT NOTES: None. Intended to do it at home but had to pick-up a pressure washer (Craigslist). When I got home I was all lethargic & melancholy. I read up on S-Drol (to do, or not to do!?), cooked dinner and went to bed. That's all.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 3:00pm (late. had to get truck from dealership)
Meal 4 - 7:30pm (late. after workout)
Meal 5 - 10:30pm
Meal 6 - out of time. in bed sleeping.

AFTER-WORK GYM WORKOUT (Chest & Abs):
1.(s/set w/#2) Decline DB Press - w/30lb(warmup):20, w/50lb:15,15,15,12F,10F.
2.(s/set w/#2) Decline sit-ups (w/crunch on top):25,25,25,25,25.
3.Incline BB Press (1st time - normally do DBs) w/bar+50lb:14½F,9F,6½F,6F (4sets only).
4.Knee Raises w/20lb DB between feet:15,11F,10F (3sets only).
5.Fly Press w/30lb: 15,15 - BAD MIGRAINE SET IN! Couldn't see for flashing colors etc...

WORKOUT MEMO: Condensed workout. Short on time. Had to drive to pick-up a Power Tower (for pullups, dips & knee raises) found on Craigslist. Still, reps and/or weight is improving week after week!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

THURSDAY

Meal 1 - 7:30am
Meal 2 - 11:00am
Meal 3 - 2:30pm (after workout)
Meal 4 - 6:00pm
Meal 5 - 9:00pm
Meal 6 - 12:00am

LUNCHTIME WORKOUT (Shoulders & Traps):
1.(s/set w/#2) Seated Military Press (free wieghts) w/50lb:14F,6½F, w/40lb:9½F,7F,4F.
2.(s/set w/#1) Forward DB raise w/20lb:.9F,8F,5F, w/15lb:12F,10F (NOTE: 17½lb DBs weren't available)
3.Shoulder Shrug (on smith machine) w/110lb:20, w/130lb:20,20, w/150lb:15,20 (Hella-Strong!! Should've done 20 both times & maybe tried 170lb too!!).
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/90lb:15,14F,11F,9F,9F,9F (incl some partial reps).
5.(s/set w/#4)Lateral Raise w/17½lb:13F,7½F,7½F,5F,4½F (NOTE; Raised arms upwards past shoulders, near upright, to involve traps).
6.Upwards row w/bar+2x2½lb(first time w/more than just the bar):15,15,13F,11F,11F (Considered "Fail" if >6-8" from chin at rep top. NOTE: Discovered through trial & error that hands s/b just wider than shoulders to avoid wrists popping).

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

REGARDING WORKOUTS:

My plan is to bulk up but not gain my fat back (I'm down 31lb from 194lb [25%bf] to 163lb [8%bf] i.e. 4½lb LBM gains in 5mo, incl. 3mo cutting @2000kcal/day). If you have any thoughts regarding my workouts please let me know.

As far as I can tell I have mostly mass-building stuff at the start of the workouts and sculpting/definition(type) execises near the end of the workouts. I recently heard that there is, scientifically, no way to develop your upper pecs in isolation of your lower, inner or outer pecs, so I now don't really know for sure if there really are such things as definition-enhancing exercises compared to mass-building exercises. Arnold's Bodybuilder's Encyclopedia is apparently full of outdated B.S. that science has now proven wrong. But whatever! I live and learn. Little by little.

REGARDING FOOD

I started going to the gym in late November '06 (I'd never seen inside a gym before that, let-alone actually work out!). I dropped my calories to 2,000 in Nov'06 and started running 3-4x/wk (20-30miles, total). Weight started falling off! I upped my intake to 2,600 in April '07 but my weight was still plummeting. I upped it again at the start of May to 3,100-3,200 but I am still losing weight (3lb so far in May. That's 1lb/wk!). I've definitely gained muscle throughout the whole process (I never had any before! I'm "huge" now by comparison! Seriously!).

So what's the deal? I would've thought 3,200 calories daily would be plenty to bulk up on (without getting fat) but, like I said, I'm still losing weight. In June I guess I'll up it again to 3,600 but, if anyone's got any other ideas, please let me know. I'd rather eat real food than sugar-laced, powdered food (like weight gainer) so please don't suggest that. And, if you check my food log, don't start whining on about alcohol at the weekends. I know! I know! I'm working on it! In my whole life I rarely made a day without drinking before (but I never had a reason not to drink before). It's better these days. Nowadays I can happily not drink at all unless my damned alcoholic buddies show up to help me with whatever project I'm working on (currently building a totally-pimped-out, little-house-looking shed. It's cool!) and are all drinking around me, offering me beers left and right. Still... Whatever. I'm getting there, like I said, little by little.

Any thoughts?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

No workouts while on camping vacation, but I did come whome with 30lb of fresh mountain-stream trout! Mmm! I ate fairly well while on vacation too. Calories were kind-of up and down, but I didn't have a computer with me. I was going to download some software to keep everything recorded in my palm pilot but never got around to it before we left. Instead I carried my "little book" around with me and just made notes of what I ate. All in all it was a good trip, but when I came home my old crappy scale said 170lb (whereas it'd been on 163lb almost every day prior to going camping). On 6/5 it said 168lb and on 6/6 it said 165lb. Weird! Must've been retaining water. Why though, I don't know.

Anyway... my new TANITA scale arrived on 6/7 so all weight readings from 6/8 onwards will be from my new scale (which is reading 168.6 compared to my old scale which still sayd 165lb. Whatever!)

So... Please see below for Monday, 6/4/07 onwards. As always, any input regarding workouts & diet is very welcome (although no-one's said shit so far!).

Here goes...

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MONDAY 6/4/07.

10 DAY CAMPING TRIP IS OFFICIALLY OVER. BACK TO WORK TODAY.

WEIGHT (after poop/pee, before breakfast, on our old scale): 170lb!!! WTF!!! It was 163lb before going camping!How the f&^% did that happen!? I didn't eat/drink that much!

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:40pm
Meal 4 - 4:45pm
Meal 5 - 7:45pm
Meal 6 - 11:00pm

WORKOUT: None. We got home from camping at 3am and at 7am I was up getting ready for work (tired!). Work was busy, catching up so there was no workout at lunch. After work I worked on bulding my shed (relocating siding, cutting lumber, measuring etc Re: front wall w/door). Got to get it finished before the City busts me! I would've done a workout afterwards but the garage is such a mess (w/wood & tools) I can barely walk around in there, let alone actually workout! I've gotta tidy up, bad!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

TUESDAY

Meal 1 - 7:45am
Meal 2 - 11:10am
Meal 3 - 2:45pm
Meal 4 - missed it. beer!
Meal 5 - missed it. beer!
Meal 6 - 10:00pm

WORKOUT - None. Planned to at 5:15pm (and even took creatine etc) but when 5:30pm rolled around I changed my mind, went home, drank beer and worked on building the shed instead. Why? I dunno. Stupid really. Hopefully tomorrow I'll be feeling more like resuming workout schedule. I think 10 days of camping knocked the wind out of my workout sails! Still... Tomorrow is another day.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

WEDNESDAY

WEIGHT (before breakfast, after poop/pee)=168lb. This is still really high! It was 163lb before camping. Must be water.

Meal 1 - 7:45am
Meal 2 - 10:35am
Meal 3 - 2:15pm (after workout)
Meal 4 - 5:55pm (after work!)
Meal 5 - 10:20pm (late. time flies building sheds!)
Meal 6 - 1:15am

NOTE Re: SUPPLEMENTS: Lost vitamins while camping. Located them this morning. Also ordered more Animal products (Pump, Flex, Nitro, Pak, Stak2 & M-Stack!). Supplementation schedule restarts today (although there is only one dose of creatine left until the newly ordered Animal supplies are received - hopefully Friday, in time to workout w/Trav this weekend.).

LUNCHTIME WORKOUT (Chest & Abs):
1.(s/set w/#2) Decline DB Press - w/30lb(warmup):20, w/50lb:20, w/55lb:14½F,7F, w/50lb:6½F.
2.(s/set w/#1) Decline sit-ups (w/crunch on top):25,25,25,25,20F.
3.(s/set w/#4) Incline BB Press (2nd time - normally do DBs) w/bar+50lb:12F,9F,9F,6F (4sets only - short on time)
4.(s/set w/#3) Leg Raises w/hip push-up (NOT Knee Raises):25,25,12F (3sets only short on time)
5.Fly Press (laying flat) w/30lb: 12F,10½F,9½F,9½F (4sets only - short on time).

Man, it feels good to have worked out again!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

THURSDAY

NOTE: Chest is good'n'sore from yesterday's workout! It feels good to be sore again. I'm glad to be back from camping. It was fun'n'all, but kicking my own ass in the gym is good too!

WEIGHT (before breakfast, after poop/pee) 165lb (on old crappy scale - New $120 Tanita scale arrived today. It said 170.3lb and 12.7%bf at 6pm (after meal 4). The old scale has me down 3lb from yesterday and 5lb from Monday. Must've got bloated w/water whilst camping. How? I dunno. But, whatever!

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 2:15am
Meal 4 - 5:15pm
Meal 5 - 9:45pm (late. Pickup hyperext' bench. ate@Trav's)
Meal 6 - 12:45am

SUPPLEMENT NOTES: Out of creatine. Animal Pump (from FitnessONE.com) arrived this afternoon (after work).

WORKOUT NOTES (Shoulders & traps):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:13½F,4½F, w/bar+40lb:7½F,5F,5F All sets failed at less reps that before going camping
2.(s/set w/#1) Forward DB raise w/20lb DBs:.9F,7F,7F, w/17½lb DBs:9F,8F. (NOTE: Getting them up OK, but can't hold them there. Arms just drop)
3.Shoulder Shrug (on smith machine) w/110lb:20, w/130lb:20, w/150lb:20, w/160lb:20 (Hella-Strong!! Should've tried 170lb too!! WTG Traps!).
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb(was 90lb):11F,9F,9F,8F (incl some partial reps. Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,5½F,4½F,4F,3½F NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing. All sets failed at less reprs than two weeks ago, before camping. WTF .
6.Upwards row w/bar+2x5lb(was 2x2½lb):14F,10F,8F,7F,7F (Considered "Fail" if >6-8" from chin at rep top. NOTE: Hands just wider than shoulders to avoid wrists popping).

MEMO: Picked up Hyper-extension bench for $50 from Craigslist after work (woohoo!) Then drove to Trav's to pick him up for the weekend. Trav's Mum had cooked dinner but I had to wait until 9:45pm to eat meal 5. Beer followed! Why is it when Trav and I are togather we ALWAYS drink!? Damned alcoholic disposition.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

SamEaston

Hey G!

How you doing? Hope you had a great trip camping, sounds like fun!

You say you're eating alot of food, but still losing weight, right? It sounds like you're a pretty busy guy, so it may just be that your body is busy burning through them cals as you go about your day to day life, especially while you're doing hard physical work like building a shed!

Perhaps increase portion sizes, or eat more high cal snacks like nuts and seeds?

And good on you for going back to the gym after a holiday! I think that's the hardest part, then once you get going again, it seems like you were never away!

Your workouts look okay, although i prefer a movement-orientated setup rather than bodyparts, like what you're doing. I use push/pull/legs, and i gotta say, i love it! If it's working for you though, there's no reason to change!

Have a great weekend!

www.extremebodybuilding.net

Big G

Thanks Sam. I appreciate the input.

I try to keep my diet at approx' 45%carbs:35%protein:20%fat. I only eat very lean protein so I'll use nuts and seeds with meals, like a supplement almost, to keep the meal ratio right. I eat six meals a day, three hours apart, 550cal each with nothing white (bread, potatoes, pasta) except after a workout. I don't eat any processed food at all; whole food only. And, in the past six months I've lost 30lb (now approx 8-10%bf) and literally sprouted muscles everywhere for the first time in my life. It's awesome.

I do have a question/concern though...

There's a guy I met at the gym. He's straight-up an all-natural body-builder. He hasn't been in competitions yet but that's his goal. He's 6'2" (like me) 235lb and probably around 6-8%bf. When I last spoke to him he said he'd been eating 6,000cal daily but has not gained a pound in a month and was thinking of upping his calories.

Now... Clearly, at some point between being 170lb (like me, for example) and 235lb his calories increased up to their current 6,000 mark. I'm taking in 3,200cal daily at the moment and I am growing. I'm not gaining any body fat and I haven't done any cardio (treadmill) for about a month now. I don't want to start gaining fat back but I'd like to eat the maximum my body is able to use. What if, for example, my 170lb frame actually needs 3,700cal or 4,000 even to get to 180lb? There's no way to know without doing it for a month and seeing if I start getting fat, I guess. Still... If 3,200 is maintaining me with no cardio I should probably increase it to 3,600 (perhaps) and do two or three days of cardio too.

It's tough gauging how many calories I can potentially utilize without gaining fat.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SATURDAY

TANITA SAYS (AFTER breakfast, poop & pee): Weight:167.2lb, bf:14.6%, H2O:56.7%, Muscle:135.6lb, BVR:1872, Bone:7.0lb, Age:20. The body fat reading is whack, I'm sure.

Meal 1 - 2:45pm (Bed at 5am last night!)
Meal 2 - 6:00pm
Meal 3 - 10:45pm (after cirque de soliel)
Meal 4 - missed it. drank beer & time flew!
Meal 5 - 4:15am
Meal 6 - missed it. short day. sleeping.

WORKOUT: None. Almost 100º outside and very humid (maybe hotter in my garage!). Travis & I worked on building the shed 4pm-7pm then I left for Cirque De Soleil until 10:30pm. We were both sluggish the remainder of the day. Plus, my back feels like it was run over by a tractor following yesteday's workout!

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

SUNDAY

Meal 1 - 11:30am
Meal 2 - 5:00pm (after delivering pool table & workout!)
Meal 3 - 8:00pm
Meal 4 - missed it. beer w/Trav, printing workouts etc...
Meal 5 - 2:30am
Meal 6 - in bed. sleeping!

WORKOUT - Arms!
1.(s/set w/#2) BB bicep curl (EZ-bar)- w/bar+30lb:15(warmup), w/bar+50lb:15,8½F6F,4F,5F.
2.(s/set w/#1) Dips - 15,8F,6F,5F,4F.(15reps w/rope-pulldown w/30lb for warmup).
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:20,14F,11F,13F,11F(better than last week!)
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:19½F,15F,10½F,11½F,11½F(up too!)
5.(s/set w/#6)Alternating DB curls R,L,R,L... w/30lb:12F, w/25lb:10½F,8½F,8½F, w/20lb:12.
6.(s/set w/#5)Skull Crushers - w/25lb:7½F, w/20lb:13F,7½F,7½F,10½F.

Fucked-up food timing but great workout. It hurt to straighten my arms the next day, plus my forearm is still sore from gripping during deadlifts.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MONDAY

Meal 1 - 7:45am
Meal 2 - 11:15pm
Meal 3 - 2:15pm
Meal 4 - 5:15pm
Meal 5 - 8:15pm
Meal 6 - 11:15pm

WORKOUT - None. Rest day. Sore everywhere except legs and knee is too f&^%ed up from 4.5m run last week to do a leg workout (Plus, my back still feels like it's been driven over by a tractor, due to Friday's workout!).

NOTES: Shed-building from 7pm-11pm with Travis: Built door frame, cut door to size and installed (ready for last remaining window, then painting, siding and shingles). Yet again, Trav' and I still need to learn to hang out without popping beer caps! 5 slid down with ease while building the shed in the hot summer sun. He's on the same program as me though, so why do we do this shit to ourselves!?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 2:15pm (after workout)
Meal 4 - 6:45pm (late. busy at work)
Meal 5 - 9:45pm
Meal 6 - 1:00am

LUNCHTIME WORKOUT (Chest & abs):
1.(s/set w/#2) Incline BB Press w/bar+20lb(warmup):20, w/bar+50lb:15,15,15F,11F,11F
2.(s/set w/#1) Leg Raises w/hip push-up (NOT Knee Raises):25,25,25,25,25.
3.(s/set w/#4) Decline DB Press - w/30lb(warmup):20, w/55lb:10½F,9F,5½F, w/45lb:12F,9F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):25,25,13F,8F,10F.
5.Fly Press (laying flat) w/30lb:15,11½F,9½F (3sets only - out of time).

NOTE FOR NEXT WEEK'S WORKOUT:
Use more weight for Incline BB Presses next time! 50lb is OK after 5 sets of Decline55lbDB presses - like last week - but not if you're doing the incline presses first! ALSO... DO ONE LESS SET OF EACH EXERCISE. Walking to the gym, working out, showering, walking back, preparing food and getting to my desk took and hour and 45minutes! The boss commented on it. Woops!

MEMO: I rearranged this workout this time. I usually do 3&4 first then 1&2. Incline BB press is apparently better than decline DB press for mass-building, so I'm going to do it first. Also, since I've been doing 5sets of 25 sit-ups (w/crunches on top) without too much problem recently (but not many knee-raises/hip-pushups/whadjamacallits!) I thought I'd shake it up a bit and try this for a while. I certainly couldn't do 5 sets of 25 situps/crunches after 125 of those whatever-they're-calleds (#2).

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

MEMO - I'll try to keep this updated daily. All I need to do is copy and paste it from my notes in fitday.com so there's no excuse really. All comments are welcome. The plan is to bulk up without getting fat. \

Use the food link at the bottom of all my posts to see my diet (which is currently 6meals, 550cal each,45C:35P:20F) if you want to. Just scroll past the text at the top, down to the food listing. I've broken it all down into meal 1, meal 2 etc. If you have anything on nutrition to say, go for it. My ears are wide open.

L8rs.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

SamEaston

Yeah, i can see why you would be worried about putting on fat, i am too, but to be honest, i would increase your cals by 2-300 per week until you start gaining weight over the course of a week. If you're only gaining a small amount, its more likely to be lean muscle than fat, especially with solid workouts, and im sure that up to a pound and a half per month is the maximum muscle weight a guy can put on anyway.

You might wanna check that info, its probably in the stickies (somewhere!), but if you're eating clean, you won't put on that much fat anyway!
You seem to be on top of checking your weight (like me), so i can't see it being an issue for you at all! The only advice i can give you on that is the same that has been given to me, don't focus on the numbers! I swear to God, the number on that scale in the morning would govern my mood for the rest of the day!

I honestly couldn't imagine having to eat 6000kcal per day just to maintain! that is amazing, i maintain on 1800kcal, and 6000kcal is like heaven to me!!

BTW - why do you have a separate day for arms?

Looks like you're making progress with this shed though!!

www.extremebodybuilding.net

Big G

I think you're right. I jumped on my old scale this morning (to see how it compared to my new Tanita scale) and it said 161lb. That's the lowest reading I've ever had on that scale. It seemed to be set correctly, so I honestly think I must still be losing. I'm definitely bigger (more muscular) than I've ever been in the mirror, but I'm getting lighter. No doubt about it. I don't know where it's coming from becuase I look crazy-ripped already if you ask me!

I'm upping my calories to 3,600/daily from today onwards. With my workouts, my busy days, my increasingly muscular frame and my DIY projects (evenings and weekends) I must be burning some serious calories. God knows, two and a half hours after I eat (even 600cal meals) I'm starting to get weak, shaky and in desperate need of more food. Presumably that's becuase there's next-to-no body-fat on me and when my meal wears off I'm just plum out of energy.

Over the past six/seven months I've upped my calories several times. My initial goal was fat loss so I put myself on a 2,000cal/daily diet and ran 20-30 miles every week (until I'd lost about 20lb and my abs were plainly visible). Each time I've upped my calories I've waited a month to see what's happening. I think this works fairly well becuase on a day by day basis (or even week by week) my weight seems to fluctuate quite a lot (even when I weigh myself at the same time of day every day - morning; before breakfast). Since my 2,000/cal days I've lost another 14lb while trying to make the weight loss stop. I was worried initially that I may be losing muscle mass, but one look in the mirror these days confirms that that is not the case at all. Once my abs showed up I figured I was probably close to 10-12% body fat. These days I must be closer to 8-10% and it's probably healthy to try and stay around there. I'm not trying to be Mr Universe (well.. not yet anyway).

I haven't done much in the way of cardio over the past month in an effort to stop the weight loss, but apparently that still hasn't worked. I'd like to do cardio at least a couple of times a week (just to keep fit) but, like I said, I was concerned that I just kept getting lighter and lighter. Maybe it's nothing to worry about. My muscles are DEFINITELY bigger than they've ever been in my life, and they are still growing. I can tell, just from looking in the mirror. If I'm getting lighter and lighter and it's still just bodyfat falling off, that's fine. Although I don;t want to look like an Ethiopian kid on steroids by the time I'm done!

I'll try 3,600cal/daily for a month and see how that goes. I'll start doing a couple of 30minute cardio sessions every week too. That way I'll know whether 3,600 will maintain everything I'm currently doing, plus what I've been wanting to do too. Maybe I'll assess the situation again in a just two weeks to make sure that the additional cardio isn't causing yet more weight loss. Even if it is, as long as it's not muscle, I guess I don't care. But, being 6'2", wide shouldered, muscular, and weighing in at 150-something is pretty wierd, isn't it? Pretty damned lean anyway!

Simple. My arms need work. When I started going to the gym I was going with some of the guys from my office. It struck me that they were obsessed with their arms. They were wearing sleeveless Tshirts and parading their arms around around like they thought they were Rambo or something. In the changing room it was more than apparent that they had scrawny chests, boney shoulders and stick-like legs. Still, every time they went to the gym they worked their arms out! WTF!? I refused to join them in their efforts and instead I spent my time reading about nutrition, learning about the different exercises and incorporating the stuff I was learning into my daily life. Where they kept hitting their arms I started doing whole workouts of nothing but Back, or nothing but Chest & Abs, or nothing but Shoulders & Traps. After a while I was seeing significant results all over my body and the Office "Arm-y" guys had all quit working out due to lack of results (Not leaving time to heal between arm workouts, IMO).

My calves are 1" bigger than my arms at the moment, and I hear that they're "supposed to be" about the same size (Who invents these things, huh?). So, I'm going to blast the f&^% out of my arms for a few months to see what happens. Also, my shoulders & traps have grown a LOT in the past six months and my arms look like they should be bigger now, to match.

Even after my arms are the same size as my calves (and they match my shoulders a little better) I may still keep a day for an arm workout. The pump feels good and the next day I'm generally crazy-sore. It feels good. Like after a hard day digging the ground, or something.

I have to say, I was suprised to be asked that question though. Don't most people have Arm Day?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 1:45pm
Meal 4 - 6:15pm
Meal 5 - missed it. in bed, sleeping.
Meal 6 - missed it. in bed, sleeping.

WORKOUT - None.

MEMO - What a day! I got to work to find out that the $350,000 AEP check was returned by UPS (because they were trying to deliver it to a different address than we had written on the envelope!) and we were liable for a $35,000 late fee!! Holy cow! That's more than enough to get me fired, even if it wasn't my fault.

I spent the morning discussing same w/AEP and our local rep. Eventually all fees were waived, the check was hand delivered and everything was OK, but my adrenalin levels never went down. I was slammed-slammed-slammed at work all day. Everything was due immediately. I left at 5:30pm (waaaay stressed) but should have stayed until 9pm or 10pm to get everything caught up. I got home at 6pm and by 7pm had fallen asleep on the couch. Wife got me to bed and I slept like a log until 5:00am Thursday.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

THURSDAY

Meal 1 - 5:15am
Meal 2 - 8:15am (after workout)
Meal 3 - 11:45am
Meal 4 - 2:45pm
Meal 5 - 6:00pm
Meal 6 - missed it. fell asleep 7pm-5am (tired!)

MORNING WORKOUT! (Shoulders):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:14½F,4½F, w/bar+40lb:6F,6½F,5½F.
2.(s/set w/#1) Forward DB raise w/20lb DBs:.10F,10F,7F, w/17½lb DBs:6F,6F.
3.Shoulder Shrug (on smith machine) w/110lb:20(too easy!), w/130lb:20, w/150lb:20, w/160lb:20, w/170lb(1st time):13F. 4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb:15,12F,8F,10½F (incl some partial reps. Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,7F,5F,6F. NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing. All sets failed at more reps than last week. WTG!
6.Upwards row w/bar+2x5lb:15F,11F,9F,9F.(Considered "Fail" if >6-8" from chin at rep top. NOTE: Hands just wider than shoulders to avoid wrists popping). 4 sets only - out of time.

WORKOUT NOTE: I forgot to add **WORKOUT** into my food log (after meal 1), but I did it, honest! I just couldn't be bothered to delete all my food to add it in after I realized I'd missed it.

MEMO: I woke up so early today (after falling asleep yesterday at 7pm) that I decided to fit a workout in before work. Loaded with Animal Pump, M-Pack, Flex and Pak I hit the gym at 7am! ) I am man. Hear me roar (quietly of course, becuase it's early and I don't want to wake everyone up!) Anyway... it was a wierd day for food timing becuase I was up so early. Plus, I fell asleep again at 7pm, missing meal 6 and the (garage) leg workout I had planned.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 197lb (up 36lb), bf=15%ish
Age:35 Training since 11/06 journal