jhawkin1

It felt great to give myself more rest time w/ heavy weights. I don't feel too sore at the moment, but I'm sure when I wake up tomorrow morning I will feel the effects!

Back to planning. I still need to get in my shoulders and biceps. Should I do another legs workout after a day of rest before I go into that workout? I will go back and look at that thread you gave me.

Built

The next workout after this one would be quad dominant.

Really looking forward to seeing your macros... <hint>

jhawkin1

haha! fitday!! I still need to come up with my personal behavior expectations for school! I am seeing some great results as a result of not bingeing on protein foods (going overboard on protein bars/shakes).

Built

Yes, but we need to ensure your protein is sufficient, that you are not running too high a deficit, and that your fats are sufficient.

jhawkin1

I think the shake before bed is key...I missed it last night, and ended up waking up at around 3 am starving! I made a shake 40g protein total including the cup skim milk and also a banana. I should push for my body weight in terms of protein so about 150 g of protein?

It's hard to determine how much chicken breast (how many grams of protein in my chicken breast) that I throw into my salad. I am not a measurement type of guy, which I know is horrible especially if I want to be cutting.

jhawkin1

I do know for a fact that I get enough fats...at least 2 to 3 handfuls of almonds a day, 1 egg yolk for breakfast, and there is some fat in chicken, not much, but I believe at the end of the day it all adds up. I have joined fit day. How long does it usually take to type everything in including modified stats for new foods that they don't have in fitday?

Built

Protein: minimum is 1g per pound LBM
Fat: minimum is 0.5g per pound LBM

Once you get all your foods in, it takes about 3-5 minutes to plan out your day.

First few days are a nuisance, but then it's smooth sailing.

jhawkin1

Okay, very good! I am watching The Dark Knight right now, then I will plan out my workout for either tomorrow or Thursday, and do fitday. The Dark Knight is the all-time greatest film btw...keeps me motivated

Built

Best line: "I'M not wearing hockey-pads."

jhawkin1

"How about a magic trick? I'm going to make this pencil disappear. TADAA! It's...It's GONE."

I wish fat was that way, maybe the joker could help me out with that!

Here's what I have planned for my Quad Dominant workout either later today or tomorrow morning:

1. Squats 5x5

2. Leg press (not a big fan of front squats!) 4x8

3. Good Morning 5x8

4. Barbell Curls 5x5

5. Seated Supinated Concentration Curls 4x6-8- 4 second tempo coming down

6. Ab ripper x- 11 moves 25 reps each


"It's all a part of the plan..."

jhawkin1

Quad Dominant workout: 8/14/08

1. Squats 5x5: 105, 115, 120, 125, 130

2. Leg press 4x8: 230, 240, 245, 250

3. Good Mornings 5x5: 95, 105, 115, 115, 115

4. Barbell curls 5x5: 90, 95, 100, 100 (4x), 90

5. Seated supinated concentration curls (3 second tempo) 4x6: 35, 35, 35, 35 (5x)

JailHouse

Hey Ive done Builts split before. Stick with it, it is a great split.

Jailhouse Journal

Built

Good to see your squats coming up - those are free, below parallel squats, right?

On quad-dominant day, hamstring work is accessory, so you might consider doing something in a higher rep-range, something in a 3x8-12 range for instance.

Also, the second movement for quad work you only need 3x8. Particularly since you're cutting, you don't want too much training volume.

How about dumbbell curls instead of barbell curls - no wrist/elbow problems from barbell work?

jhawkin1

I am buying into it quickly...I like working my legs more, that is my main focus while cutting. I've never been a big leg guy, but now I am. Need to work on my weights though, still weak. It will come.

jhawkin1

How will too much training volume hinder my cutting process? Just curious. Dumbbell concentration curls are more isolated, I did much barbell curling with the trainer I worked with, so I have not had much wrist trouble.

That one extra set of leg presses not good?

I am absolutely loving this split right now, I am on day 4 coming up here either tomorrow or Saturday. Is this last one shoulders and tri related? I will need to go back to that site and check it out.

jhawkin1

Nevermind, I am on day 3 of your program- vertical push/pull tomorrow/saturday. I have to go to stores and find a dip belt that holds weights for my dips and chin ups! Any quick suggestions?

Built

On lower calories, you will lose WEIGHT (fat AND muscle). A few heavy sets will protect LBM. You're not building anything on below-maintenance calories, there's not enough fuel for that. If you do a lot of sets on low calories, you won't be able to lift as much as you would with lower volume, so you aren't sending the stimulus you need: "maintain this pesky muscle. Damned fool keeps needing it to lift those stupid big weights a few times every few days". A small weight only needs a small muscle.

That help?

With regard to the bicep work, barbell or dumbbell, it's all isolation work. Dumbbells at least force you to work the arms individually, but if your wrists and elbows don't bug you, leave it alone.

If you don't have one in time, just hold a dumbbell between your knees. I've jury-rigged an old t-shirt and a couple of ankle-straps at the gym in a pinch.

I'm delighted to hear you're happy with the arrangement!

jhawkin1

Just drove 45 minutes both ways to get this dip belt! Unreal, but well worth the drive. Great advice Built, I will def. keep that in mind when coming up with my next workout and not going over reps and sets!

jhawkin1

Workout scheduled either for tomorrow later in the day or Saturday morning:
Vertical Push/Press week 1:

1. Chin ups (weighted): 5x5

2. Lat. Pulldowns: 3x8

3. Standing barbell press: 5x5

4. Seated arnold press: 3x8

5. Seated calf raises: 3x20

Built

Do the Arnies standing. Puts some core into it.

Looks good!

jhawkin1

Okay sounds good!! Thanks again!

jhawkin1

I am really disappointed with myself this morning. Once I found out we only had two eggs left instead of the 4 I make, my whole breakfast went down the tube!

- 2 egg whites
- protein shake (1 and 3/4 scoop whey)
- handful of almonds
- 3 bowls of flax plus

Excessive carbs opening meal and I have a meeting with my principle this morning. I can either weight train or do yard work (cut the lawn with the push mower to burn the calories off). Should I lift or cut the lawn or do both!? HELP!!!

Built

Neither. Don't set yourself up by exercising off your "excess" calories. Is there some reason why you feel this was "excessive"?

jhawkin1

First off, my eggs were not filling at all and I had not gotten enough protein. So I went to the protein shake, which I went overboard with two scoops= 40 g of protein alone there, with milk also which puts my protein up to 60g or so (estimation). At that point I should have stopped, but my craving took me to the next place which were the sugar-coated almonds that I was nibbling on last night (ate 1/2 bag last night). Only had about 10 or 12 of those, then went for the flax plus because I didn't have the "full" feeling. I guess I just freak out when it comes to food, and that's a bad habit from my childhood days, which I am kicking myself for doing!

Since all I have had was a handful of almonds as a snack. I am going to make a chicken spinach salad right now. My mother is baking chicken breast tonight, which will probably put me back on track. I am still going to cut the lawn after I am done with lunch.

Built

Oh, I hate feeling hungry!

What time of day do you train, and are you one of those people who feels full on unprocessed carbs with protein, or with fat and protein with fibrous vegetables?

jhawkin1

That's exactly my problem...I believe flax plus is processed so I should not have even brought it into my home. That along with protein bars and the sugar on top of the almonds.

I have my school schedule, and it will probably have to be either super early (5am) or after school and I am coaching (so around 6ish?).

I think the one thing that fills me up is protein and fat (almonds and chicken/protein shake). I just had a spinach salad about 2 hours ago and I already feel hungry...chicken breast was in there. If I give you my schedule and foods you think you could put something simple that does not take up too much of your time?

Built

Yep.

I can make suggestions based on the foods you like to eat and this knowledge.

Tell me the proteins you like
the fats you like the taste of
the carbs that agree with you
and the foods you have noticed are satiating - also the time of day you train and your training days.

jhawkin1

Proteins- chicken breast, egg whites whey protein
Fats: almonds, egg yolk(s)
Carbs: fruits (apples/bananas), spinach, salads.

Training days: whenever I really have time. saturday and sunday I will train consecutively. I will have to get back to you when I get my 7th grade girls basketball practice/game schedule.

jhawkin1

I like to mix milk with the whey before bed and after a workout/in the morning after ab ripper x (which is abs. amazing btw)!

Built

I don't know what ab ripper x is.

??