b.spencer

Yes. Maybe more than I should, I guess.

After the back injury, it just feels good to get to do compounds again. That's one reason why I'm thinking about OVT. At least then the volume is somewhat controlled, and I am accustomed to the number of reps. Maybe after a cycle of that, I'll be sick of volume and do something more normal.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Started feeling out a possible new workout today in the gym for the next 8 weeks. Just went through the pairings, recommended start weights, etc. I would go back to the other workout for strength gains December 1 and it would carry me through until I plan to start cutting again February 1.

It's an OVT /superset variation. I may play with a couple of the exercises as noted. Thought I'd post it and see what you guys think.

Also, should I do HIIT cardio on rest days or light/mod on weight days? Haven't done rest day cardio in a long time.

All have 60 seconds rest between supersets, 120 between pairings.

Day 1 - Chest/Back

A.1. - Flat Bench Press - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Flat DB Flyes - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Incline Bench - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Incline DB Flyes - 5 sets, 5 reps, 6-0-2 tempo
C.1. - Cable Lat Pulls * - 5 sets, 5 reps, 6-0-2 tempo
C.2. - DB Rows - 5 sets, 5 reps, 6-0-2 tempo
D.1. - BB Rows** - 5 sets, 5 reps, 2-0-1 tempo
D.2. - BB Pullover - 5 sets, 5 reps, 6-0-2 tempo

* May change to a pullup variation
** May change to BB Supine Rows

Day 2 - Legs/Abs
A.1. - Squats - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Static Lunges - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Leg Extensions - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Leg Curls - 5 sets, 5 reps, 6-0-2 tempo
C.1. - SLDL's * - 5 sets, 5 reps, 6-0-2 tempo
C.2. - Hamstring Extensions* - 5 sets, 5 reps, 6-0-2 tempo
D.1. - Calf Raise - 5 sets, 5 reps, 2-0-1 tempo
D.2. - Calf Press - 5 sets, 5 reps, 6-0-2 tempo

Abs - 200-300 reps

* Don't know if I should do SLDL's with my back still healing. If not, need a hamstring set

Day 3 - Off

Day 4 - Arms
A.1. - BB Curl - 5 sets, 5 reps, 2-0-1 tempo
A.2 - DB Curl* - 5 sets, 5 reps, 6-0-2 tempo
B.1. - Preacher Curl - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Reverse Curl - 5 sets, 5 reps, 6-0-2 tempo
C.1. - Cable Pressdowns - 5 sets, 5 reps, 6-0-2 tempo
C.2. - Skullcrushers - 5 sets, 5 reps, 6-0-2 tempo
D.1. - CGBP's - 5 sets, 5 reps, 2-0-1 tempo
D.2. - Overhead Cable Extensions - 5 sets, 5 reps, 6-0-2 tempo

* May replace with a standing cable isolation I really like of late.

Day 5 - Delts / Abs
A.1. - DB Shoulder Press - 5 sets, 5 reps, 2-0-1 tempo
A.2 - Side Lat Raises - 5 sets, 5 reps, 6-0-2 tempo
B.1. - BB Military Press * - 5 sets, 5 reps, 2-0-1 tempo
B.2. - Bent-Over Lat Raises- 5 sets, 5 reps, 6-0-2 tempo

Abs - 200-300 reps

* Must do seated. Maybe with Smith Machine?

Day 6 - Off

Day 7 - Repeat Day 1

Whatever doesn't kill me, makes me stronger.
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b.spencer

I was walking over to the CSU library Saturday morning to pick up some books I needed for my research. I was dressed rather comfortably for me now (sleeveless t and shorts), but something I'd never dreamed of wearing last year.

Anyway, this group of girls comes walking by and they stop me. We talk for just a moment, and then one of them says, "Where do you workout? You're so buff!" I smiled and told her where I work out, and then all of them started asking me to flex for them. I did a quick double bi. From their gasps and "wows" you would have thought I was on the Olympia stage last night. We talked for a few seconds more before they had to go, but they all told me again as we were leaving how great my muscles were. It was really fun, and nothing like that would have ever happened before.

Too bad they were all born when I was in high school. I don't think they ever guessed.

---
Took the weekend off to rest up and get ready for the new workout. Gonna start it tomorrow and I hope that it goes well.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

katt

A little ego boost is always a good thing!

SamEaston

That's so cool - and you deserve it!

www.extremebodybuilding.net

b.spencer

Thanks, Katt and Sam.

---

A good day at the gym today, but Christ, am I tired. The first few sets of this with light weights are easy, but by the end of my incline super sets, I was barely making it up. Hopefully, I'll get some good out of this, though, and be able to push the weights up shortly. If I get this tired with chest and back, legs tomorrow kind of scares me. I hope I can walk to the car.

Day 1 - Chest/Back

A.1. - Flat Bench Press - 5x5x65's 2-0-1 tempo
A.2 - Flat DB Flyes - 5x5x45's, 6-0-2 tempo

B.1. - Incline Bench - 5x5x60's, 2-0-1 tempo
B.2. - Incline DB Flyes - 5x5x45's, 5 reps, 6-0-2 tempo

C.1. - Cable Lat Pulls - 5x5x140, 2-0-2 tempo
C.2. - Cable Rows - 5x5x150, 6-0-2 tempo

D.1. - BB Rows - 5x5x155, 2-0-1 tempo
D.2. - BB Pullover - 5x5x70, 6-0-2 tempo

Abs - 250 total reps
Cardio - Incline Elliptical - 25 min, 400 cals burned

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

It's been a wild week. I learned that I still can't do an OVT workout. For some reason, i just totally lose power and energy about half way through. So, until I can get something I'm happy with (and I'm researching hard) I'm gonna stay with my old routine. I did chest last intensive it today (start with day 1) and it felt great. I know I was fresh doing incline BB bench, but I've never gotten 225 on incline ever and I got 3 sets of 6 reps. And rather stable. I was afraid to go higher without a spot, though.

Another thing, I had wandered into some old very low saturated fat habits, and was developing some health problems. We were provided with the free, quick blood prick Cholesterol screenings at work. I have genetically low cholesterol anyway, but when I didn't register on the machine, we knew there was a problem. I went to the doc for a full serum workup, and my total cholesterol (78) and particularly my triglycerides (37) were at levels low enough to cause my doc concern (those were unfasted levels.) And of the cholesterol I had, my HDL/LDL ratio was like 5:1. I have also been having some symptoms of too low serum fat and cholesterol, bruising that doesn't heal, abnormal liver function, and depression. You never think of too low serum cholesterol can be harmful, but I've learned pretty quickly that it can be.

So, I'm modifying my macro ratios to more of a 40/30/30 diet for a while to up my fat intake to 115 g per day. I'm still getting about 250g of protein per day, which should be enough to grow on. Yesterday was the first day and I am already feeling a bit better. Maybe more fat in my system will help me gain more muscle.

Workout 2A
Incline BB Bench - WM - 1x120x135, 3x6x225
Wide Grip Pullups - 3x8
Flat DB Bench - 2x8x75's
Close Grip Chins - 3x9
Decline Bench Flyes- 3x10x50's
Wide Grip Lat Pulldowns - 3x15x120
Fly Machine - 3 sets - 3x12x190
Cable Rope Curls - 3x10x130
Dips - 3x8
Preacher Curl Machine - 3x12x125
Seated Tri Pressdowns- 3x10x265 (max of the machine)

Abs -
Weighted Crunch Machine - 3x30x95
Roller Machine - 3x40

Cardio - Recumbent Bike - 20 min, 6.2 miles

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

That should be 20 reps for a warm up, not 120

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

2B - Quads Intensive

Leg Press-
-- Two Leg - 2x12x585, 1x8x770
-- One Leg Squat - 2x12x270 (2 sets each leg)

Walking Lunges - 2x30 w/35 lbs plates

Squats -
-- Normal Stance Squats - 2x15x260
-- Split Stance Squats - 2x12x300
-- Single Leg Squats - 1x10x200 (1 set each leg)

Leg Extension - 6 sets
-- Two Leg - 3x15x150
--Single Leg - 3x12x100

Heavy Seated Calf Raises - 3x6x(BW+230)
Machine Calf Press - 3x15x(BW+400) (max Machine)
Abs (300 total reps)
Cardio - 20 minutes Low Intensity Elliptical

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

After total exhaustion, and having another serum fat dip by the feeling I had Monday after my workout and yesterday, I felt a lot better today. Skipped cardio, and going to tomorrow was well. I've done quite a bit this week, (45 minutes, 850 cals on Saturday, and what's in the log Sunday and Monday).

I didn't do badly at all today I think. I tried out shoulder presses on the Smith machine. It is a bit of a new feeling, so I went lighter than I could have, but not a bad start for an unfamiliar exercise (after 10 sets of chest)

1A- Chest/Tri's/Delts
Flat Bench Press - WM - 1x20x135, 1x225x8, 1x230x7, 2x240x5
Incline Press on Smith- 1x12x180, 2x10x200
Parallel Dips- 2x10
Shoulder Press on Smith- 3x6x120
Standing Lateral DB Raises - 2x10x27.5's
Lying BB Triceps Extensions - 2x10x70
Cable Triceps Pushdowns - 2x12x130
Abs (200 total reps)

Forearms:
--DB Standing Front/Side/Rear Wrist Curls Tri-Set - 2x30x30's
--BB Palmup/Palm Down Wrist Curls Superset- 2x10 each x 40
--Farmer's Walk - 60 seconds w/ 90lbs DB's

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Not a bad day at all.

I tried almost real out and out deadlifts today. It was still on the deadlift frame, rather than a bar, but other than that it was really nice. I did a sumo stance, just to make sure my back didn't round, but it was a good comfortable weight at over 300 pounds for solid reps. No pain at all, just a good stretch in the hams and low back. I also had more shoulder shrug weight that I've ever had before. I couldn't be happier.

1B - Legs/Back/Bi's
Sumo Deadlifts on Frame Machine (not counting frame weight)--
-- WM - 1x20x135
-- 1x225x12, 2x270x10, 1x320x7
Horizontal Leg Press - 2x630x10
Walking Lunges - 2 x 15 each leg x 35 plates
Machine Lying Leg Curls - 2x8x170
Calf Press - 2x15x540
Underhand Lat Pulls on Plate Machine- 4x6x115 (each arm)
1 Arm DB Row - 4x10x70's
BB Shoulder Shrug - 3x6x275
Standing Lateral Cable Bi Curls - 3x10x50 each arm

Core -
Ab Roller Crunches - 2x75
HyperExtensions w/25 lbs plate -3x20

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Today, I mostly felt out a couple of exercises I haven't done in a long while. Someone sent me a 12 week periodization workout that I'm gonna try no matter what it feels like at first (which is way slow by comparison to what I have been doing). I know I need something new, so I'm gonna stick with this one. Anyway, I needed to feel out where I was with BB standing calfs, which I haven't done because of the back injury since March, and CGBP's for about a month while my pulled forearm tendon recovered.

For not being sure of weights and playing around to find the proper ones, I'm really surprised by the progress over time. Doesn't seem like I should be that much stronger in the calves, especially with the nerve damage, but really rather easy.

BB Curl - WM - 1x20x45, 1x10x80, 1x8x90, 1x6x100

CGBP - 1x10x135, 1x10x155, 1x8x175

BB Skullcrusher - 3x10x80 (I could do more but I need a partner to hand me the bar. Don't wanna pout more pressure on the back.)

Alt Incline DB Curls - 3x8x45's

Standing Calf Raises on Smith Machine - 1x135x10, 1x225x10, 2x315x10

Seated Calf - 3x8x(BW+180)

Cardio - Stat. Bike - 20 min, 6.16 mi, Avg HR 131

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

DOMS

That's some good Calf Raises!

Solid workout, man!

b.spencer

Do you know what it’s like to be alone? Really alone? Is it like being stranded on a deserted island? No one but you? No one around to talk to, no one to see, no where to go? Is it the oppression of silence, silent as a meadow after a great snow?

Is this being alone? No

Being alone is being surrounded by people . . . who do not accept you. Being alone is hearing and seeing the laughter of others . . . directed at you. Being alone is the cold softness of an empty bed . . . longing for the warmth of love. Being alone is working hard to improve yourself . . . and no one you know takes notice. Being alone is going to work, and school, and the gym, and home and seeing people happily talking around you . . . and through you as if you are invisible. Being alone is seeing the whole world swirl around you, boisterous and happy . . . and knowing you have no place there.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

I know that a lot of you don't know that much about me, but a few of you do. This date is one that will forever haunt me, and not for the good. I wish I could erase this date from the calendar, but that's not possible.

Today was the first day of my new workout, and usually that's a good thing, a happy day for me, but not today. This will get harder as the weeks progress, but to start, after the huge numbers of sets and reps I've been doing. This week, and next, will be almost like active rest. I guess I need it, with my last rest period longer than 24 hours being 2 months ago. I backed off the weight on some of these, and really concentrated on the form and squeeze. These were mid-heavy, but controlled.

Sumo Deadlift on Deadlift Frame -WM - 1x15x225, 1x320x8, 1x340x6
Mid Grip Pullups - 2x8
Bent Over Rows - 2x8x155
Oly BB Shoulder Shrugs - 2x8x225
DB Shoulder Shrugs - 2x8x95's
Abs - 180 total reps

Cardio - Recumbent Bike - 20 min, 6.2 miles, Avg HR - 133

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Here's today's workout.

I felt pretty good, a lot better than 2 days ago. And with a couple of new pre and during workout supps I started, I had some insane vascularity for me with just 11 sets total. When I get into the heart of this new workout, I can't wait to see what I'll look like.

Flat BB Bench Press - WM- 1x20x135, 1x7x230, 1x6x240
Incline DB Bench Press - 2x7x80's (I actually got line 3 1/2 reps with 85's on the second set, but I needed a spot to go on, so I backed to the 80's and got 7.)
Parallel Dips - 2x9
Seated Military Press on Smith Machine - 2x7x(130+Bar)
Standing DB Lat Raises - 1x9x30's, 1x7x35's

Core - Hyperextensions - 3x25, Abs - 190 total reps

Cardio - Incline Ellptical - 20 mins, 2.6 mi, Avg HR - 133

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

I'm off from work for a couple of days, and I had the chance to catch up with a good friend over YIM. Through our talking, he reminded me of something that applies to all of us here, no matter our goals.

I know that a lot of us do this, but take a few minutes and go look at yourself in the mirror. Who do you see when you look there? Some of us may admire what we see, some may not, but I suspect, we're all a bit critical. We see things we need to work on, parts of ourselves we need to "fix." My question is, compared to who? Who or what is it we are comparing ourselves to when we do that? Is it someone in the gym we admire, a picture in a magazine or online of a successful person? Maybe that's what we say to ourselves, but that isn't really true.

Look in the mirror, past what you see on the surface to who you are really comparing yourself to. You will see the person you can be, the person you were really born to be. Sometimes that can be scary, to see the person you are meant to be. He or she can seem like a distant dream, someone you don't even know. But, that person has succeeded, has accomplished everything they can, in the gym and elsewhere.

It's time for all of us to realize that it's OK to let that person out. He's nothing to be afraid of. You can make who you were meant to be come alive in in the real world. Work hard, don't let anything stop you. Embrace him. The person you were born to be is in there. Let him out.

Michaelangelo said that the great sculptures he carved were always in in the marble. All he ever did was remove the extraneous bits. That's all we have to do, remove the bits from the person we were born to be. Everyday you are in the gym, working hard, sweating, you're carving away a bit more. It may take a while, but free the greatness inside of you, be who you were born to be. Look in the mirror and see the bits fall away. Grab onto the person inside and pull him out. Make your dreams come true.

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

(None of these count the apparatus weight, BTW, since I'm not certain how to count it.)

Warmup - 5 minutes Bike
Machine Squats - 1x12x400 (max of machine), 1x9 (each) x260 (Single Leg Squats)
SLDL's (On DL frame) - 2x8x250
Horizontal Leg Press - 1x9x630, 1x7x720
Leg Extensions (Plates) - 2x8x180
Lying Leg Curl (Machine)- 2x9x170

Core - Hyperextensions w/ 25lbs Plate - 3x25, Resisted Ab Machine - 3x25x125
Cardio - Jog - 15 min, 6 mph average, 8% Average Incline, 146 Avg HR

-----------------------

Maybe it's just the fact that I haven't been doing 30 odd sets every day for the last week, but today's leg day was awesome. I set a new round of records again for me, and I think I could have gone ever further. When I do 3 sets next week, I'll try to push up the last sets heavier again.

After the jog -- I haven't done that since the back injury too. I think I handled the shock well. Only did 15 minutes, not counting warm-up/cool-down, though to make sure -- it took a couple of minutes to get that wobbly treadmill feeling out, but it felt damned good to halfway run again. I did get a lot of stares though. Somehow, I get the feeling that most of the patrons and staff are not accustomed to seeing a 200 pound guy jogging on an decent incline without huffing his lungs out after a couple of minutes. Come to think of it, I haven't seen anyone my size jogging or running at the gym, period.

Bi's-Tri's/Forearms/Calves tomorrow. Is it just me or is it a little bit more fun to work the "show off" muscles?

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

BB Curls - WM - 1x20x45, 1x9x90, 1x7x100
CGBP - 1x10x155, 1x6x185
BB Skullcrushers - 2x9x80
DB Curls - 1x8x45's, 1x7x50's
Standing Calf Raises on Smith Machine - 2x9x320 (not counting apparatus)
Seated Calf Raises - 2x9xBW+200

BB Wrist Curls/Reverse Wrist Curls SS - 2x 10 each x50
BB Biceps Reverse Curls - 2x8x60
Farmer's Walk - 2 x 60 sec x 90's

Core: Machine Hyperextensions - 3x40x180, Machine Double Crunch - 3x30x150

Cardio - Stat Bike - 20 min, 6.23 miles, Avg HR -133

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

That damnable cold that I thought I had gotten rid of has flared up again after the 50 degree temp drop in Denver over the weekend. So, today's workout wasn't great. I hope to God I'll feel better Wednesday.

I did OK weight wise, but I found that I wasn't doing proper form by the end. Next week will be 4 sets and I may back off the weight a bit, just to make sure I am doing things properly. I wanna grow, and I know form does that more than weight (as long as it's challenging).

WM - Supine Rows - 2x10x(BW only)
Sumo Deadlift on Deadlift Frame - 1x320x8, 2x340x8
Mid Grip Pullups - 3x8
Bent Over Rows - 1x135x10, 2x8x155
Oly BB Shoulder Shrugs - 1x10x225, 2x8x265
DB Shoulder Shrugs - 3x7x95's
Abs - 195 total reps

Cardio - Walk/Jog - 20 min, 6 mph avg, Avg HR - 146 bpm

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510

b.spencer

Sorry I haven't posted in a week, but between the cold (hopefully on the downside of it now) and pulling a muscle in my back, I did several light workouts the rest of last week. Not to mention, sitting at the computer wasn't the easiest thing to do. But, I made up for it today.

I did chest and delts. Although the delts weren't exactly spectacular, I did set a new record for myself in flat bench. 270 for 6 reps. At least by the max calculator, that puts me at 1 1 rm of 315 on bench!!. I don't believe it (at least until I do it) which will be the first week of December for my current workout. (1 week of nothing but maxing). I also never done anything close to 40 parallel dips at a go before. I was totally spent afterward (which impacted my delt sets I think), but my pump was enormous, the best chest pump I've ever had.


Flat BB Bench Press - WM- 1x15x185, 1x8x230, 1x7x250, 1x6x270, 1x5x270

Incline DB Bench Press - 1x9x75's, 2x7x80's, 1x5x85's
Parallel Dips - 2x10, 1x9, 1x8
Seated Military Press on Smith Machine - 2x6x(130+Bar), 2x9x(110+Bar)
Standing DB Lat Raises - 2x10x30's, 2x7x35's

Cardio - Incline Elliptical - 40 mins, 2.6 mi, Avg HR - 125

Whatever doesn't kill me, makes me stronger.
My Journal: http://www.ironmagazineforums.com/on...ml#post1684510