Thread: G's Log.

FRIDAY

TANITA says - Weight:

OLD SCALE says 161lb which is the lowest weight I've ever had on that scale. How can I still be losing when I'm eating around 3,200cal daily!? Clearly it's time to add more food! All meals are changing to 600cal+ effective immediately. Cal intake will be 3,600+ from now onwards.

Meal 1 - 6:00am (fell asleep yesterday @ 7pm. up early)
Meal 2 - 9:00am
Meal 3 - 1:45pm (late. after workout)
Meal 4 - 4:45pm
Meal 5 - fell asleep after work. up early. tired.
Meal 6 - fell asleep after work. up early. tired.

WORKOUT (Legs - Aaargh!):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:7F.
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:12½F (True fail. No quitting here. I honestly couldn't get it back up. Despite my best effort the weight just buckled my legs and came back down, bottomed out, semi-squashing me!).
2.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),16F,15F,14F.
3.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.


WORKOUT MEMO:

1.QUADS: Prior to going camping I did 5 sets of squats w/last 3 sets at bar+90lb (It was awful, but I did it!). This time I got to 7 on the first set at 90lb and already felt terrible; my head ached (it reminded me of the head pain I had when in renal-failure - scary shit! - but surely I can't be dehydrated this time), my legs were shaking, my stomach was churning and I honestly felt like I could throw up! I switched to Leg Press for three more sets so that I could sit down while still working my quads. After the leg press my knees were buckling so badly I could barely walk to the rotary calf machine.

2.CALVES: Prior to camping I did my last set at 390lb. This time I did it with my knees locked straight and 290lb was giving a great burn. I think I must've been using my quads (at least a little bit) to help my calves out last time. Anyway... 290lb worked just fine, so I'll stick to that for next time too.

3.HAMSTRINGS: 90lb felt too easy so I switched it up to 110lb. This actually felt a bit too hard, but I battled it anyway. Next time, maybe, try adding the small round weights (5lb?) to increase the 90lb to 100lb and see if I can get closer to 15reps each set. Also, try drinking less water. While laying face down I was burping up nasty vitamin/creatine-tasting crap and re-swallowing! Urgh!


SUMMARY:
I don't enjoy my current leg workouts at all! There has to be some way to make them fun! After my leg workouts I can barely walk, I'm weak, I feel ill and I can barly make it down the stairs and back to the changing rooms, let alone walk back to the office! Maybe I should do half as many sets and do legs twice a week instead. Maybe I should go for bigger weight and less reps. I don't know. But pushing my legs to breaking point every time is certainly no damned fun. I do it anyway, but still... there has to be a better way (doesn't there!?)

SATURDAY

Meal 1 - 10:30am
Meal 2 - 2:00pm
Meal 3 - 6:00pm
Meal 4 - 9:30pm
Meal 5 - beer! doh!
Meal 6 - 4:15am

NOTE Re:LEGS - Legs are fucked! Quads and glutes are both fried. It hurts to stand up and it hurts to sit down! Who knew the toilet bowl could be so uncomfortable!? Yesterday I honestly thought there was a chance that there would be minimal pain today but no such luck! Legs are completely fried. I can barely walk.

NOTES Re:SHED - Finished framing and covering shed in underlay/plywood. All windows are installed and I even started on the facia boards (wood trim for around windows and door). Looking good. Need to cover all nail & screw holes tomorrow, then sand smooth. i.e. Getting there!

SUNDAY

Meal 1 - 8:00am
Meal 2 - beer! stupid, but legs r dead & i'm shed bldg.
Meal 3 - 1:00pm
Meal 4 - 5:00pm
Meal 5 - 9:00pm
Meal 6 - missed it. in bed. sleeping.

NOTE Re:LEGS - Legs are too fucked to walk! Calves have completely seized up and I can barely move my feet! WTF happened on Friday!?

NOTE Re: SHED - Worked on wood facia boards 10am-4:30pm (while hobbling around on v.painful legs!). Ripped fancy detail into all custom-made window/door frames (prior to install). Layered three pieces of wood to create extremely detailed window/door frames, plus added wooden scroll-work to door. All screw & nail holes were filled with wood filler and sanded smooth (should now be invisible after painting). V.happy w/progress. Looking sharp! Can't wait to paint and install vinyl siding. It'll look like a mini Mary Poppins house when I'm done!

MONDAY

Meal 1 - 8:00am
Meal 2 - 11:00am
Meal 3 - 1:30pm (hungry already)
Meal 4 - 5:35pm
Meal 5 - 8:30pm
Meal 6 - 12:00pm

NOTE Re: Food. Away from PC all day (couldn't go upstairs!) so guestimated food. Ended-up 300cal over, but it was all good clean food w/plenty of water.

NOTE Re:LEGS - Called off work today. Legs are too fucked to walk! Calves have completely seized up and I can barely move my feet! WTF happened on Friday!?

READING - Read Nutrient Timing (cover to cover) today while resting in LA-Z Boy with legs fucked. Learned about minimizing muscle damage and improving recovery time by drinking protein/carb drink during and after workout. Will implement new info with next workout (If I can find a suitable PWO drink - or ingredients to make my own).

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 2:00pm
Meal 4 - 5:00pm
Meal 5 - missed it. slept 6:30pm-7am!!
Meal 6 - missed it. slept 6:30pm-7am!!

MEMO: In an all day training meeting today. Managed to eat some PB sandwiches with some protein shake during the meeting (and avoided ghastly white bread / lunch meat food offered at lunchtime). Skipped 5:00pm dinner w/co-workers at Champps (fried crap!) and went home (v.tired) for a short nap. Woke at 7am next morning! Must've been exhausted!

WORKOUT: None. Planned to do chest but head was overloaded by end of 8hours training. Went home to paint shed, but fell asleep and woke up tomorrow!

NOTE Re: LEGS - Legs are STILL fucked from Friday's workout. Calves are very sore and although I'm walking, I'm moving slowly and still groan from the pain of going up and down stairs.

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:30am (while in all-day training mtg)
Meal 3 - 2:25pm (after "all-day training" mtg ended)
Meal 4 - 6:00pm
Meal 5 - 10:00pm
Meal 6 - 12:45am

NOTE: Wife landed new job today. Cancelled workout plans (at her request) to hang out together & celebrate. Spoke to Trav re: workout plans for weekend. We'll do (i) Chest & (ii) Shoulders (by ourselves, on Thurs & Fri) then do (i) Back and (ii) Arms (together, on Sat & Sun) this weekend (like two weekends ago).

THURSDAY

Meal 1 - 7:30am
Meal 2 - 11:30am (late. busy at work. time flew)
Meal 3 - 2:20pm (PWO shake, per Nutrient-Timing book)
Meal 4 - 5:10pm (1.25srvng = last of protein at work)
Meal 5 -
Meal 6 -

LUNCHTIME WORKOUT (Chest & Abs, 1:17pm-1:57pm):
1.(s/set w/#2) Incline BB Press w/bar+50lb:15,14½F,11F,9F,10F (worse than last workout.WTF?)
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:15,9F,8½F,8F,7F.
4.(s/set w/#3) Decline sit-ups (w/crunch on top):20,20,20,20,20.

OUT OF TIME before I could get to...
5.Fly Press (laying flat) w/30lb (per last workout).

PWO WEIGHT: 167.5lb.

WORKOUT MEMO: I forgot to take last week's workout notes with me so I had to do it from memory. I didn't do badly, but I only did sets of 20 for lower & upper abs (instead of 25 per usual - I just forgot!). Incline BB results were a little worse than last WO, but Decline DB presses were a little better than last WO.

PWO MEAL NOTES:
After completely fucking my legs up last Friday I read Nutrient Timing (cover to cover) while imobilized in my LA-Z-Boy over the weekend. It talked a lot about minimizing damage during WO and reducing recovery times PWO. Recommendations included a carb/protein drink during and immmdiately after WO. I skipped the white bread & tuna PWO today and bought CytoGainer (Approx $20) instead. It's 98% lactose free and has 54g protein, 79g carbs (6g sugar), 3g creatine, 2g glutamine with no fructose, sucrose or aspartame. It says it's a unique combination of branching & long linear chain maltodextrins (which were mentioned in Nutrient Timing) and contains 100% whey protein sources (concentrate) with "partially digested whey peptides" (partially digested!? eww!). Anyway... It sounds like a good match to what Nutrient Timing recommended (as far as I know!). It tasted crazy sweet to me, but then I haven't had anything sweeter than an apple in 7 months (at least).

AFTER WORK: 2hrs priming/sealing wood trim on shed. All that's left now is paint, siding and shingles. Woohoo!

FRIDAY

Meal 1 - 7:30am
Meal 2 - 11:45am (late. v.busy at work).
Meal 3 - 2:15pm (580cal PWO shake)
Meal 4 - 5:15pm
Meal 5 - 8:30pm
Meal 6 - 11:30pm

WORKOUT NOTES (Shoulders & Traps):
1.(s/set w/#2) Seated Military Press (free weights) w/bar+50lb:15F,5½F, w/bar+40lb:9F,5F,3½F.
2.(s/set w/#1) Forward DB raise w/20lb DBs:9F,6½F, w/17½lb DBs:7F,7F,5F.
3.Shoulder Shrug (on smith machine) w/130lb:20, w/140lb:20, w/150lb:20, w/160lb:15F, w/170lb:11F.
4.(s/set w/#5)Rear delt machine (near "reverse fly" machine) - w/100lb:15,15,11F,10½F (Only 4sets - running short on time).
5.(s/set w/#4)Lateral Raise w/17½lb:10F,8F,5F,3½F. NOTE; Raised arms upwards past shoulders, near upright, to involve traps. Left arm kept failing.
6.Upwards row w/bar+2x5lb:12F,9F,9F,7F.(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. Less reps than last week, but did smith shrugs differently this week (usually start at 110lb, but this week I went straight on to 130lb - Seems to have affected #6 & #5 reps. Oh well... It was still a good pump!

WORKOUT NOTES (FOR NEXT TIME):
Re:#2
- Go back to 15lb DBs and see if you can hit 15 reps. 20lb is too heavy for good workout. Weights are going up OK but they just fall back down. Even 17½lb (after the 20lb reps) seems too heavy. It'd be better to get a decent amount of good-quality light-weight reps in rather than only a few heavy reps with some of them utilizing momentum!
Re:#4
- Start on 110lb. 100lb was a little too easy. Run the rack down to 100lb (or even 90lb) after sets 1&2 if needed.

AFTER WORK: 2hrs painting wood trim on shed. All that's left now is siding and shingles (and I can finish that w/Travis over the weekend). Woohoo! Almost finished.

SATURDAY

Meal 1 - 7:30am
Meal 2 - 10:30am
Meal 3 - 2:00pm +beerbeerbeerX12!! WTF!?
Meal 4 - 8:00pm
Meal 5 - 11:30pm
Meal 6 - 12:30pm treat.

NOTE: What can I say? I got up. Trav was here. We tidied the house w/wife for a couple of hours (camping stuff into basement) and headed outside to work on the shed. We took the (very) nearby fence down, installed the siding, rebuilt the fence, installed ½ the siding on the front of the shed AND KILLED 12 BEERS EACH WHILE WE DID IT!

Why do I do this shit to myself? I'm fine with the whole program all week, it seems, then the weekend arrives. If Travis comes over to help with a construction project too, it's ON! Why is that? I completely abandon my previous goals in exchange for that old, familar, fuzzy numbness from a string of cold beers in the heat of the sun?

I'm going to get this diet cleaner. Watch this space. I'm changing my ways!

SUNDAY

Meal 1 - 9:15am
Meal 2 - 1:30am (setup tents for party)
Meal 3 - 5:00pm (small party w/friends. ate like a horse!)
Meal 4 - 7:00pm (eating again, like it's thanksgiving!)
Meal 5 - missed it. stuffed!
Meal 6 - sleeping!

Ended pig-out day with 3beer while playing poker. Not the best day for body-building but it was fun.

MONDAY

Meal 1 - 8:15am (RH killed eggs. Made more & ate driving).
Meal 2 - 11:15pm
Meal 3 - 3:45pm (Late. Dental surgery. Ouch!)
Meal 4 - 6:45pm
Meal 5 - 9:45pm
Meal 6 - 12:20am

NOTES: Wisdom teeth extraction (2mo ago) left a bone spur in one of the holes. Today he reopened the extraction site and used a file to file my jawbone bone-spur off! Urgh! It was awful! Acetaminaphin (Hydrocodone a.k.a Vicadin) painkiller left me groggy, sleepy and stupid. Left work 1hr early (feeling crappy). Workout cancelled. Chilled in my LA-Z-Boy, popped pain-pills and read Extreme Muscle Enhancement instead.

TUESDAY

Meal 1 - 7:30am
Meal 2 - 10:45am
Meal 3 - 1:30pm
Meal 4 - 4:15pm
Meal 5 - 7:15pm (PWO Shake)
Meal 6 - 9:30pm
Meal 7 - 12:00pm

NOTE: Sore from oral surgery yesterday, but not too bad. Didn't take any hydrocodone today because they just make me too numb/sleepy.

WORKOUT (Back & Obliques - Start 6:10pm):
1.Wide grip pull-ups - Me-100lb:10 (warmup), Me-0lb(unassisted):7F,4½F,3½F, Me-50lb:4½F,4½F. [WTF!? This is worse than a month ago! See note below re:weight]
2.Deadlifts w/bar+70lb(warmup):15, w/bar+90lb:15, w/bar+110lb:15(hands hurt), w/bar+130lb:12F, w/bar+140lb(heaviest ever):9F (Excellent! 130lb maxed at 10reps last time. Lower back & hand-grip both definitely stronger than ever).
3.Straight-armed Lat Pulldown (on adjustable cable Xover w/long bar) - w/110lb:14½F,10F,8½F,7½F,7F (Big improvement. All sets w/more reps than ever).
4.Seated row w/120lb:10F, w/110lb:10F, w/100lb:15,9F,9F. (I couldn't find the handle I usually use. It felt weird using a different kind. Comment from last WO recommended increasing weight above 100lb, but with different/wider handle it just didn't feel right. 100lb was better).
5.Oblique Raises;R25,L25,R25,L25,R25,L25.

Skipped #6 (already been there 1¼hours!).
6.Close-grip Lat Pulldown (on machine) w/100lb:none.
End 7:20pm

NOTES: I don't know why, but I've gained 7-10lb in the past two or three weeks. The gym scale said 175.5lb after WO which is my highest weight in several months (It was 168.5 just last week, I think). My old bathroom scale says 170lb whereas it was 161lb a couple of weeks ago. My pants still fit well, and my abs still show, so I don't know what's going on, but it certainly knocked a few reps off my pull-ups! Why would I balloon up like this? I haven't changed anything in particular.

WORKOUT NOTES: OK workout, but not the best pump ever. The gym was so busy I had to sit and wait for the lat pulldown and row machine. Plus, the deadlift spot was occupied so I had to pinch a bar from an incline BB set-up and do my deadlifts in the middle of the floor. Not bad, but it wasted time. Need more intensity next time.

PWO NOTES: Next day my back was only a little bit sore. Could be the PWO shake I'm drinking nowadays helping recovery, or it could just've been a whimpy workout. I lifted more weght than ever before, and did more reps too (mostly, anyway). I sweat pretty good, but waiting for machines to become available took some of the intensity out of it.

NEXT TIME: Start deadlifts at Bar+90lb, then go 110lb, 130lb, 140lb and finish up with bar+150lb(i.e. 195lb). I think I could do it (it'd certainly help improve my wrist grip anyway, which is often a problem in the last couple sets of deadlifts and heavy BB shoulder shrugs).

WEDNESDAY

Meal 1 - 7:30am
Meal 2 - 10:20am
Meal 3 - 1:50pm (PWO shake)
Meal 4 - 3:50pm
Meal 5 - 7:00pm
Meal 6 - 10:30pm

WORKOUT (Arms):
1.(s/set w/#2) Dips (unassisted) - 14F,8F,5F,4½F,3½F.(10reps w/rope-pulldown w/100lb for warmup).
2.(s/set w/#1) BB bicep curl - w/60lbBB:14F,8F,5F,4½F,5½F.
3.(s/set w/#4) Wrist DB curls (palm up, both hands w/DB) - w/30lb:15,11F,11F,8F,9½F.
4.(s/set w/#3)Wrist DB curls (palm down, arms @90º, both hands w/DB) - w/15lb:15,14½F,12F,11F,10F.
5.(s/set w/#6)Alternating DB curls R,L,R,L... (supinating wrist) w/25lb:24F,14F,14F,9F,8F.
6.(s/set w/#5)Skull Crushers - w/20lb:15,12F,9½F,6½F,4½F.

WORKOUT NOTE: Nice workout. Good arm pump. No stopping for breaks. Sweat like a pig! Too weak to pull T-shirt off at the end! Some sets higher than last week. Some slightly less. Overall improvement though (I think). I forgot to take last week's workout notes with me so I did it from memory, mostly pushing to failure each time. Weights s/b good for next time. Plenty of resistance at these weights.

WEIGHT (after WO, shower, pee & 2x12oz PWO shakes): 171.1lb (Down 4½lb from yesterday! But, yesterday's reading was disturbingly high. Still up 3-4lb on a few weeks ago. Hopefully a LBM gain!).

THURSDAY

Meal 1 - 7:45am
Meal 2 - 11:00am
Meal 3 - 2:00pm (PWO shake)
Meal 4 - 5:15pm
Meal 5 - 8:25pm (worked late. met w/wife, got home 8:15)
Meal 6 - 11:15pm
Meal 7 - 1:30am (whey shake. up late updating this!)

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15. 2.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
3.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

WORKOUT NOTES:
Last week (actually Fri' 6/15) my legs were so fucked after this same workout that I had to call-off work on Monday because I still couldn't walk! While laying around the house (crippled!) I read Nutrient Timing (see 6/15-6/18 log). It took the author 300 pages to basically recommend a high-carb protein shake immediate after workout (to spike insulin and improve recovery speed). I ate white bread and tuna after the 6/15 workout and then drank 6 beers 6or7 hours later (Probably not too smart!). This week I wanted to see if my legs would be equally as fucked if I did the same workout, with 580cal of CytoGainer (79g complex carbs - only 6g sugar - and 54g protein) afterwards (And no beer. Duh!).

Another interesting thing I learned (just last night, reading Extreme Muscle Enhancement) is that I should be careful with my water intake before and during a workout that involves bending at the waste (deadlifts, *squats*, etc...) becuase it squashes the abdomen and can cause nausea. I'm ALWAYS nausious after doing squats, but then I always drink a lot of water. Since my kidneys failed due to dehydration (about 3mo ago) I've been just paranoid about that.

This week was THE GREATEST LEG WORKOUT EVER!!! No nausea (that REALLY helps!) plus I was stronger than ever. I stuck, pretty much, to the same weights and reps as last time except I did 10 squats at 90lb+bar (after 20w/70lb+bar & 20more w/80lb+bar) and still felt fine (I failed on 7 last time). So... I added more weight!! I knocked out 10more reps with 100lb+bar (my best so far) and still felt fine. I didn't want to completely fuck myself up (like last time) so I stopped there and went on to do the same reps/weight as last time on the leg press, rotary calf and leg-bend (for glutes).

I walked to the changing room, still kind-of wobbly (knees buckling), but after chugging that 580cal shake and taking a shower I managed to walk back to my office without too much problem. As of 6pm (the time now) I'm feeling confident that tomorrow will be much better than 6/16-6/18! And, like I said, I did more weight and more reps at squats than on 6/15.

For the first time ever, I'm going to say "that leg workout ROCKED!", instead of "that leg workout SUCKED!" The lack of nausea definitely helped the most. I always hated feeling like I was about to barf while my legs are shaking and I'm trying to stand up with all that weight on my shoulders.

Note to self:
NEXT TIME - Try some free-weight squats. Maybe do the 70lb reps with free weights, then continue on the smith machine. Maybe just try some 60lb+bar squats to be extra careful. Maybe just use the damn bar! Whatever! Just try it!

WEIGHT - after workout, pee, shower & 2x12oz shakes = 174lb (Up 3lb on yesterday lunch, but down 1½lb compared to Tuesday after work. WTF!? How am I supposed to know if I'm growing with the fucking scale going waaaay up and waaaay down all the freaking time!? Whatever. The mirror doesn't lie. If you ask me I've gained a little body fat (I'm not too worried about that - I'm still ripped) but I've also gained a shit-load of muscle. My jeans catch on my calves when I pull them off nowadays. Plus, I have upper leg definition now.

FRIDAY

Meal 1 - 7:30am
Meal 2 - 10:45am (damn! forgot shake. drank it 11:45am)
Meal 3 - 1:55pm (Oops! dropped 1/3rd pc toast w/PB)
Meal 4 - missed it. drinking. :o(
Meal 5 - 10:00pm (small meal. couldn't eat).
Meal 6 - missed it. passed out!

NOTE: Here we go again! At 4:30pm the office closed early and the boss opened half a dozen bottles of wine (left over from a charity function) for the staff to share. I joined them for a glass of wine, that soon turned into 3 glasses. Afterwards we relocated to a nearby bar to smoke some cigars. 3 beers flowed down. I munched on a chicken-breast snadwich, but didn't feel hungry and only ate a little bit of it. I went home at about 10pm and just passed out in my LA-Z Boy. Stupid.

SATURDAY

Meal 1 - 8:45am
Meal 2 - 12:00pm
Meal 3 - 3:30pm (slept 12:30-3:00pm)
Meal 4 - 8:15pm (slept 4:00pm-8:00pm)
Meal 5 - 11:30pm
Meal 6 - 3:15am

NOTE: Woke up today with a horrible head-ache. I guess beer & red wine (see yesterday's notes) is a deadly concoction! I got up at 8am, made 4pc toast w/PB & eggs, but couldn't eat two of the slices of toast. I drove to work with wife (to pickup my truck which I'd left at work yesterday after drinking). I did a quick grocery shop (dog food & detergent) and went home to eat. After that I fell asleep and woke up at 3pm. I ate again, still felt crappy, so went back to bed again, waking up again at 8pm. i.e. Slept all day! Damn alcohol, fucking up my weekend. I wanted to do the last wall of siding on the shed today, and instead I'm sleeping off a hangover.

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.

I wanted to add that I'm more than open for comments. I'm a complete lightweight compared to many of you on this board. I have no doubt that you are all a wealth of information compared to my measly 8months of progress.

I may have been a bit snotty in a few of my posts on here. And if I've trodden on anyone's toes, I apologise. Sometimes I can be a bit of an asshole I think. I don't mean to be. I was using this board in a kind-of chaotic way sometimes, just spouting any ol' crap, like it didn't matter. But I've since met some really nice, caring people on here and wanted to say a quick "Sorry!" if I've been a bit dick-ish to any of you that happen to be reading this.

I'm a nice, easy-going guy by nature. Honest. I don't normally bark or bite.

With that said, I'm competely done losing body fat. I dropped from 194lb to 161lb in about 4months then, since about April, it's all been about muscle growth. I'm growing too. It's cool. I like it. And my wife definitely likes it! I weigh about 168lb now. I'm eating about 3,600cal daily and I feel big. Muscular. It's funny. I want more-bigger-faster! If you'd care to share something that might help, I'd be more than grateful.

So that's the lowdown, in a rambling, apologetic, summarized, kind-of synopsis

I just wanna grow! Oh! And not loose sight of my abs while I grow. I love my abs. I'd never seen 'em before. Now I love 'em.

I think the first thing you should do is take a look at other journals and notice how they setup their journals. Yours is very tough to read.

Write out your entire program and I will take a look at it. For a guy who hasnt been into it very long I would use some type off upper/lower split.

Maybe something like:
Upper Vertical Plus Biceps
Lower
Upper Horizontal Plus Triceps
Lower

It is really hard to read your workouts. I can't tell what the hell is going on.

Simplify them so that we can understand the program. Like this:

Bench press
95/3 sets x 10 reps

It is a lot easier to read. I honestly looked at this last page and I just see a whole bunch of jumble. Be specific about what you are doing and get a plan together.

FYI.. I disn't mean to post that "Your thoughts" post three times. I don;t even know how that happened.

Anyway... DD & Funk... Let me see what I can do. Maybe that's why no-ones offered any advice, they don't understanding what I'm writing.

When I get off work tonight I'll do some work on it. Thanks for lookin' anyway.

I post in most journals so it is the reason I havent posted here.

Looking back, I can't believe it's not understandable. The leg workout shown above says

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15.
3.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
4.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

Is that honestly confusing?

Originally Posted by Big G

Looking back, I can't believe it's not understandable. The leg workout shown above says

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats w/bar+70lb:20, w/bar+80lb:20, w/bar+90lb:10, w/bar+100lb(heaviest ever):10. [I am MAN. Hear me ROAR!! Wa-a-a-ayyy better than ever - see notes below].
2.Leg Press Machine w/90lb:20, w/110lb:20, w/140lb:15.
3.Rotary Calf Machine Press - w/250lb:20, w/290lb:18F(burn!),13F(machine catching on something. Did 16F last week),15F,14F(machine fixed itself - same reps as last week. Don't want to go further. Couldn't walk for three days last time!).
4.Hamstring Curl w/90lb:20, w/110lb:10F(last rep ½way up),10F(last rep ¼way up). 3 SETS ONLY. OUT OF TIME.

Is that honestly confusing?

It just looks like a mess all bunched together. w/250lbs....what the hell is the w/ there for?

WHy are you doing 20 reps on everything? What is the overall program here?

what is the goal?

why is every single one of your leg exercises performed on a machine? Get off the damn machines and start training in 3D.

I do five workouts. I try to get all five in every week, but I have been known to do all five, take one rest day and start again on day 7. Or, if I miss a couple of days it may take me 8days to compete all five. Either way, this is what I've been doing for the past couple of months...

1. Chest & Abs
2. Shoulders & traps
3. Back
4. Arms
5. Legs

The exercises I've included in each workout are as follows:

Chest & Shoulders:
1.Incline BB Press (s/set w/#2)
2.Leg Raises w/hip push-up (NOT Knee Raises) (s/set w/#1)
3.Decline DB Press (s/set w/#4)
4.Decline sit-ups (s/set w/#3)
5.DB Flies.

Shoulders & Traps:
1.Seated Military BB Press (s/set w/#2)
2.Forward DB raise (s/set w/#1)
3.Shoulder Shrug (on smith machine)
4.Rear delt machine (s/set w/#5)
5.Lateral Raise (s/set w/#4)
6.Upwards BB row

Back & Obliques
1.Wide grip pull-ups
2.BB Deadlifts
3.Straight-armed Lat Pulldown (on ½ of cable Xover)
4.Seated row
5.Oblique Raises;
6.Close-grip Lat Pulldown

Arms:
1.Dips (s/set w/#2)
2.BB bicep curl (s/set w/#1)
3.Wrist DB curls (palm up, both hands w/DB) (s/set w/#4)
4.Wrist DB curls (palm down, arms @90º, both hands w/DB) (s/set w/#3)
5.Alternating DB curls R,L,R,L... (supinating wrist) (s/set w/#6)
6.Skull Crushers (s/set w/#5)

Legs
1.Smith Machine Squats (I plan to switch to free-weights soon. I'm just new to all this and have been a little nervous of free-weight squats).
2.Leg Press Machine
3.Rotary Calf Machine Press
4.Hamstring Curl (face down, bending knee to pull my heel up to my butt).


I generally try to do five sets of each, failing almost all sets (except 1st or 2nd sets perhaps) in the 5-15 range. If I don't think I'll get at least 5reps I'll drop the weight. If I do 15 and it doesn't hurt I'll continue to 20 then increase the weight for the next set so I do fail between 5&15.

I often go to the gym at lunch, so I have to be in and out in an hour. I s/set a lot of exercises to save time and add intensity.

My legs always hurt for damned-near a whole week after my leg workout. I can't imagine doing legs twice a week (like DD said above). Also, I kind-of enjoy anihilating my back, one day, then my legs (for example) on another. I don't really want to do lats & calves one day, then quads & lower back the next (i.e. all mixed up) but I guess I will if I have to.

Thoughts?

w/thx,
G.

Originally Posted by Big G

I do five workouts:

1. Chest & Abs
2. Shoulders & traps
3. Back
4. Arms
5. Legs

The exercises I've included in each workout are as follows:

Chest & Shoulders:
1.Incline BB Press (s/set w/#2)
2.Leg Raises w/hip push-up (NOT Knee Raises) (s/set w/#1)
3.Decline DB Press (s/set w/#4)
4.Decline sit-ups (s/set w/#3)
5.DB Flies.

Shoulders & Traps:
1.Seated Military BB Press (s/set w/#2)
2.Forward DB raise (s/set w/#1)
3.Shoulder Shrug (on smith machine)
4.Rear delt machine (s/set w/#5)
5.Lateral Raise (s/set w/#4)
6.Upwards BB row

Back & Obliques
1.Wide grip pull-ups
2.BB Deadlifts
3.Straight-armed Lat Pulldown (on ½ of cable Xover)
4.Seated row
5.Oblique Raises;
6.Close-grip Lat Pulldown

Arms:
1.Dips (s/set w/#2)
2.BB bicep curl (s/set w/#1)
3.Wrist DB curls (palm up, both hands w/DB) (s/set w/#4)
4.Wrist DB curls (palm down, arms @90º, both hands w/DB) (s/set w/#3)
5.Alternating DB curls R,L,R,L... (supinating wrist) (s/set w/#6)
6.Skull Crushers (s/set w/#5)

WORKOUT (Legs... And, for once, not so bad. See below.):
1.Smith Machine Squats (I'll plan to switch to free-weights soon. I'm just new and have been a little nervous of free-weight squats).
2.Leg Press Machine
3.Rotary Calf Machine Press
4.Hamstring Curl (face down, bending knee to pull my heel up to my butt).


I generally try to do five sets of each, failing almost all sets (except 1st or 2nd sets perhaps) in the 5-15 range. If I don't think I'll get at least 5reps I'll drop the weight. If I do 15 and it doesn't hurt I'll continue to 20 then increase the weight for the next set so I do fail between 5&15.

I often go to the gym at lunch, so I have to be in and out in an hour. I s/set a lot of exercises to save time and add intensity.

My legs always hurt for damned-near a whole week after my leg workout. I can;t imagine doing legs twice a week (like DD said above).

Thoughts?

w/thx,
G.

5 sets is a lot per execise for that rep range.

stop going to failure all the time.

be more specific with rep ranges and loading.

just because your legs hurt that bad, doesn't mean it is a good thing. In fact, it is stupid as hell. Lower the volume and train more frequently.

Ditch all wasted day.....if you are short on time, go into the gym with a plan. Use exercises that give you the biggest bang for your buck. Spending 45min. training arms is a waste of time.

But it takes damned-near an hour to do two bi-cep exercises, two tri-cep exercises and two forearm exercises.