Over the last few months Ive gotten back into lifting and I am seriously dedicating myself (and my diet) towards it now.
I moved into a new place right near where I work and go to school, and there is a workout room at my school plus a golds gym right down the way. I havent decided which I will use full time yet.
Please forgive my crappy poundages ATM, ive been really off and on the last month or so, and Im getting back into the flow of things.
Im cutting right now, and carb cycling, and probably on monday Ill post up what a typical 3 day cycle looks like for me.
My split is
wed:cardio (typically low intensity, elliptical, for cardiovascular benefits mostly)
running 3 minute rest intervals for squats deads and bench, 2.5 for most other things and two minutes for a few things.
typically a 3 sec count for negative contraction, 1 second for positive, no pause on the top or bottom
I forgot to pen down squat day for this week, but in essence it was
Leg press machine toe raises
and weighted crunches
1/13 back pullups 6,4,4 (short RI's. i forget what) pulldowns 150x7,x5.5,x6 face pulls 100x6,x8,x8 dips 6,6,4 db shoulder press used 35s, didnt write down reps for some reason
felt okay about this w/o, had pretty bad stamina. thats okay, next weeks will be a butt kicker
so, the previous deadlift day I pulled my back pretty gnarly, so I took it easy on 'er this time deads 135x10,x10,155x10 ham curls 180x10,210x8.5,x9 seated calves 90x15,x12,x10 I need to get grippier shoes. my toes were slipping db shrugs 75x12,x11,x10, 70x10 weighted decline crunches 10lbsx10, (30 sec ri) x10, (45 sec ri) x10
1/16 bench flat bb bench 145x6,x6,x6 this bums me out because three months ago I put up 170 seven times, which is a best for me. so I need to make up time here. db incline bench 45x8,50x7,45x7 cg pullups 6,5,4 hammer curls 30x7 immediate drop to 25x2 , 25x8, x7 db presses 40x6,x5 immediate drop to 35x2,35x8
Felt great after this workout. I was pleased with how I felt afterwards, overall.
PICS AS OF 1/16
all but this first one are first thing in the morning, cold
I realize that I am skinny fat, and I dont have a lot to cut down to, but I dont think Id be able to bring myself to bulking for a fruitful period of time if I dont cut some of this bodyfat off first.
Also, I apologize for my room. Im still moving in.
So there we have it. Im gettin back in the game for real. This is the year I get in the extreme kind of shape I want to be in
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The bodyfat% doesnt look as bad as you make out, i wouldnt waste time cutting now if you're just gonna bulk straight afterwards.
duly noted brudda, and thank you
Originally Posted by PreMier
nice lats.. wish mine looked like that haha
good luck bro
I really appreciate this one.
Originally Posted by RasPlasch
Awesome back dude.
thanks guys, I appreciate it.
I think maybe I will finish out this month figuring out my calories and then just start bulking, then.
as for today, I enjoyed myself, haha. Had some sushi with the lady and just had a beer (petes wicked ale, was okay). my friend picked me up a mix and match six pack from world market. some good stuff in it. xingo brazilian black beer, by the way, is a delicious one.
Im excited to hit the gym next week, it should be the first week Im able to work out at the school gym, starting wednesday.
Also, my workout regimen for now is as follows
Squats: 3 sets
leg press toe raises: 4 sets
Dumbell shrugs: 3 sets
Weighted decline crunches: 3 sets
pullups: however many I feel like
pulldowns: 3 sets
Dumbell/Barbell rows (alternating weekly): 3 sets
Dips: 3 sets
Skullcrushers/modified french press: 3 sets
dumbell presses: 3 sets
Wednesdays: 30 mins or so of elliptical
Thursdays: Posterior chain dominant legs
Deadlifts: 3 set DBSLDS or ham curls?: 3 sets
seated toe raises: 4 sets
db: 3 sets
Weighted decline crunches: 3 sets
Fridays: Chest, bicep, delts
Bench: 3 sets
Incline dumbell bench: 3 sets
Neutral grip pullups: 3 sets
some form of curl: 3 sets
Dumbell press: 3 sets
Ill work on getting the diet up on monday
also, I may end up doing a P/RR cycling type deal for lifting during the bulk, because shock makes me hate everything and I dont think Im at that advanced of a level again, yet
1/19 quad dominant day
squats 135x10, 185x8, 225x6 form kinda lacked here, 215x6, 215x6 this last rep was killer, but Im glad I pushed past the mental barrier
front squats 115x8,x7,x7 weeeeeewie
toe raises on legpress 360x10 (warmup),x12,x10,x10,x10
db shrugs 75x14,x12,x11
weighted crunches, bwx10, +10lbsx10,(30 seconds)+10lbsx10
I gassed out the latter half of this workout, I didnt get good food in early this morning. oh well. first half was a butt kicker though!
I picked up some new workout shoes, which is good because Id just been wearing my tennies, which suuuuuuck for grip. Got em on clearance for 30 bucks! Asics, which is what I wore during wrestling. I got these instead of a fifty buck pair of some nike crosstrainers that I was gonna get. And Im glad because afterwards I went to cub and used that extra money I saved to get some red potatoes and lean ground beef for the next few weeks
12/20 back day
pullups (1 min ris) x7,x5,x4,x4
tbar rows 55x7,x10,65x8
face pulls 100x8,x12,110x11
DB presses, 40x7,x7,x5
skullcrushers 60x5,x5 this gyms cambered bars blow hard. no good hand position for me
modified french press 55x6,50x6
workout was good overall, ending tricep work lacked because I lost focus, cuz the stupid group trainees were dorkin around right next to me, and the cambered bars at this gym bite.
today just didnt work out well for it, but itd be easier to have a 4th meal than eat quite so much so early, I think. drop the ground beef to eight or ten ounces and add another potato, an eight ounce serving of meat (chicken?) and a few walnuts or something and I think id be koscher.
looks like your putting up some good numbers keep on working hard. and what blows so much about the school gym?
thanks man, I appreciate it. Im pressing on, you know.
Originally Posted by PreMier
i was waiting for that.. my college gym was weaksauce
Realistically they arent missing anything I need
HOWEVER, they are missing a few things I want/like
a mirror for the squat rack. I like a mirror for squats and deads
size, and a semblance of privacy. The room itself is tiny, and somebody is there watching you at all times.
and quality, everything in that room is older than I am, which isnt a bad thing , theyre just kinda poorly kept.
But the question is am I justified in paying 40 bucks a month for Golds? Its bigger, I rarely have a problem getting on equipment which is good. equipt is newer. hmmm. I want to say keep paying for golds, frankly.
twas a fine day for eating, Im a bit over my goal on calories but thats fine. Ill fall somewhere near 3800 today probably, which is quite a lot for me (I think.) i believe my maintenance falls around 3000-3200 but Im not 100% sure. Thats what this next month or so is for. I feel kinda swole today which is nice.
I am kind of in a pickle here, but Im thinking I found my solution.
A couple times a week Ill be working nights and will need to bring a shake with me to work, and Im thinking instead of buying muscle milk, Ill make my own mrp type deal. Ill use a scoop of whey and a scoop of casein which I already have, like a cup of oats (ground to a flour) and two or so tablespoons of olive oil, just drop it in a shaker with me and take it to work, toss some water in it when the time is right and pound it. Im a waiter so I dont really get a lunch break or anything. sound good?
Last edited by FishOrCutBait; 01-21-2009 at 10:06 PM.
bench 155x6,x5,x6+1 forced rep. (had a spotter on the last set)
db incline bench 50x7,x6,x6 last set rocked.
cg pullups x7,x5,x5
hammer curls 30x7,x5+25x2,25x7
db presses 40x7,x5(rest 20 secs)+2,x4+35x1,35x6
Had some trouble on db presses today but that makes sense, the big lifts were push today. I feel like it was a good workout all in all.
Now im gonna go make breakfast and go to work, then come home and do homework for four hours :P
this is my last english class for my bachelors degree.
with purple roses and lightning spraying out of it.
i repped that thing like a pro at the gym today, and I was the only white dude lifting weights. I really like that about this gym actually, I like the atmosphere a lot. all the black dudes bust their asses.
also, it is now my power shirt.
Originally Posted by Rubes11
nice shirt. good workout and hope you do well on your test.
thanks man! And I dont have to worry yet, its still just homework