A Cut Above- The Journey Of A Negro

[Incognegro]

11/08/2005

Chesticles

Decline (Smith)

1x10 @ 90
2x8 @ 100

Neutral Grip DB Bench

1x8 @ 80
1x6 @ 80
1x5 @ 80

(Lot harder than it looked, or thought rather.)

Incline DB

2x5 @ 80
1x3 @ 80 FAILURE FAILURE FAILURE

(Yet another outstanding example of what happens when you do exercises in a different order than normal in order to switch it up. Inclines are one of my strongest exercises, and yet due to this order, I felt pretty weak doing them. Rep range wise anyway.)

Dips (First ever attempt.)

1x7 @ Bodyweight
1x4 @ "
1x5 @ "

(First time ever doing these. These are killer. My form isn't really perfect yet, but this is the first time I have done these. I stilll don't like em for some reason thou. Maybe because my tris are already burning and these don't help.)

Abs:

3x20 Decline Crunches
3x20 Hanging Knee Raises (2 together, 1 separate.)

Grade/Effort: B++

Comments: Well it gets a B++ for trying new exercises and order of exercises, but the effort/intensity wasn't there today. I don't know why. I have alot on my mind right now :sad:. I believe the first week back lifting after the hurricane, (which would be last week) I realized that I have accomplished something that was kinda've a goal, but not really, yet is something that most people never can reach. I have realized that I still go to the gym even thou after it has surpassed its "fun" stage, and the novelty of it. I realize the benefits that it offers, and in order to achieve my goals I have to stick with it. Funny thing, I dont have worry about myself not wanting to go, or whatever. I just go. I HAVE REACHED THE POINT OF TRUE SELF-DISCIPLINE on a personal level that I have never had with anything before in my entire life. It is true, the gym changes more than just your body. The gym has become the same necessity as eating or taking shower, you just do it. I love that. Hope all this came across clear.

J

 

[Cris2Blis]

it did. good stuff.

 

[Incognegro]

Recovery today. Gonna post yesterdays back session later tonight.


J

 

[Incognegro]

Date: 10/10/2005 (For workout 10/09/2005

Back

STRETCH

Deads

1x10 @ 155
1x8 @ 165 PB
1x10 @ 165 (Felt like I could have upped weight; gotta keep pushing them limits)

Bent Over Rows

1x10 @ 90
1x8 @ 90
1x10 @ 90

Widegrip Pullups (grr)

5 sets to get to 10 lol (I should have been doing these since the early beginning in order to get them right)

Lat Pulldowns (behind neck, tried in front hurt my back instantly)

1x10 @ 100
1x8 @ 100
1x10 @ 100

Low Cable Rows (Close grip)

3x5 (No strength on these pullups killed my this workout.)

Abs: Skipped them.

STRETCH

Grade/Effort: C+

Comments: Pullups suck. That is all. We shall get them done though.


J

 

[Incognegro]

Date: 11/12/2005

Legs, Arms, Abbrev. Shoulders.

Legs:

Squatizzles

2x6 @ 140
1x6 @ 150 PB

Standing Calf Raises

1x8 @ 110 (Could've done 10+)
2x8 @ 120 PB

Abbrev. Shoulders

(Reason is is that my back was abnormally sore, etc on wednesday which would have been shoulders, but decided it would be better to take a recovery day instead. Luckily I was able to get some shoulder work in today.)

Shrugs

1x10 @ 180
2x10 @ 200

Cybex Dual Axis Overhead Press

1x8 @ 80 (Could've done more, saving strength for push at end)
1x6 @ 90
1x3 @ 90 PB (Barely got it)

Cybex Dual Axis Dual Rear Delt Row

1x8 @ 120 (Could've done more, saving strength for push at end)
1x8 @ 140
1x4 @ 160 PB

Arms:

Tricep Pulldowns

3x8 @ 100

Standing EZ Bar Curls

1x9 @ 60
1x10 @ 60
1x8 @ 60

Close grip Pullups

3x5 @ bodyweight

Abs: Hanging knee raises 3x25

Grade: A

Comments: PB. Enough said. Did abbrev. shoulders. See comment above. Gonna post some ghey camera phone pix in a min. Decided to test the quality of the camera. They arent best to show my whole body but show the arms nicely.


J

 

[Incognegro]

I so have the afro-saxon look going. I need a haircut. Owell.

J

 

[Incognegro]

Gonna post yesterdays chest workout with the back workout that will occur in about an hour tonight.

I am not looking forward to pullups.


J

 

[Incognegro]

First off, my internet was unavailable for comment yesterday evening.

Date: 11/16/05 (For Workout 11/14/05)

Chest

BB Bench

1x6 @ 115 (INSTANT PAIN IN LEFT ANTERIOR DELT. Almost dropped the bar.)
1x6 @ 115. (Muscled through it).
1x5 @ 115. (Could barely rep it.)

Incline DB

1x8 @ 80
1x6 @ 80
1x7 @ 80

Decline (Smith)

1x8 @ 100
2x6 @ 100

Cable Flyes

3x8 @ 80 (Could've done 10+ per set)

Abs: Hanging Knee Raises

3x25

Grade/Effort- D-

Comments: This had to have been the worst chest session I have ever done. I can compare it to an anology of having a gun w/ no bullets in it, however you keep squeezing the trigger repeatedly expecting to have something come out. The effort and the normal intensity was just not there. Plus I experienced some extreme pain instantly in my left anterior delt once I began to move the bar. I have never had this before, ever. Like I said, no intensity was there, every rep felt weak, normal rep range was way off. And I still dislike flat bb benching, something always seems to happen everytime I attempt it.

Cliffs: This day sucked, but don't know why.

J

 

[Incognegro]

Date: 11/16/2005 (For workout 11/15/2005)

Back

Deads

1x8 @ 155
2x8 @ 165

Bent Over Rows

3x8 @ 90

Wide grip Pull ups

1x3
1x4.5
1x4

Low Cable Rows

3x8 @ 85

Abs: 1x18 Hanging Knee Raises (haha was rushed had to leave.)


Grade/Effort: C

Comments: Alot of yesterday's problems carried over today. Not alot, but most. Still lacked intensity for some reason! Pullups went a bit better, but I admit I cheated a bit by not pulling my chin all the way up/over the bar. Since I am the form nazi I must not let that happen again. The whole session was weak plus I forgot to stretch before and couldn't after because of time. However I believe that the lack of stretching contributed to the weak effort, etc. Hoping for a B day on Thursday for shoulders...


J

 

[camarosuper6]

I like your low volume, high intensity approach. It will pay off if you keep it like this.

Just focus on the big multiple joint lifts and youll be on your way.

 

[Incognegro]

Thanks bro.

No shoulders today, still feeling weak. Will do 'em tommorrow, then legs/gunnzz on saturday.


J

 

[Incognegro]

Date: 11/18/2005

Show Her(s) session (hehe)

Stretch- Overhead press standing 5lb db each hand very quick reps 1x12.

Upright rows (Smith)

1x8 @ 90
1x6 @ 90
1x7 @ 90

Shrugs (Smith)

2x10 @ 200
1x8 @ 200 (Grip)

Cybex Dual Axis Over head press

1x8 @ 80 (10+ could???ve done)
1x6 @ 90 (Maybe 7)
15 @ 90 (hard failure yesss)

Cybex Dual Axis Rear Delt/Rear Row

1x8 @ 150
1x7 @ 160
1x4 @ 170 PB(Form slipped)

Side Raises

1x8 @ 40
2x6 @ 40

Was going to do front raises but skipped them.

Abs:

Decline bench crunches 3x25 @ bodyweight. Going to start doing these weighted soon.

Grade/Effort: Low B

Comments: Not an earthshattering session, but solid. PB on rear row and didnt know it, just went for it. I am having a lot of pain consistently in my anterior delt on my left side on shoulder days. I have no idea why. Dropping weight doesn???t cause it to go away. I think it is more of a joint issue though. Side raises felt really weak, but that is because I haven???t done them in awhile. Today looking at myself I can really see new results due to hitting pull-ups and returning to heavy rear delt rows on that cybex machine. Previously, I never did pull-ups, and was infrequent on the delt row machine. These are now staples in my routines.


J

 

[Incognegro]

Date: 11/19/2005

Tree trunks and branches


Tree trunks:

Squat 4 Lyfe

1x8 @ 130 (maybe 9)
1x6 @ 140 (maybe 7-8)
1x6 @ 150 PB (Felt like I could've done 7 plus upped weight)

Standin' Baby Cow Raises

1x8 @ 120 (Could've 10+)
1x8 @ 130 (10) PB
1x6 @ 130 (8+)


Branches:

Tricep Pulldown Super (see description in previous arm workouts if you don't know it).

1x8 @ 100 + 1x10 @ 60
1x8 @ 100 + 1x8 @ 60
1x8 @ 100 + 1x8 @ 60

Close grip Pullups

1x5 @ BW (Could've done 6)
1x7 @ BW
1x8 @ BW (forget git r done I got r done yea).

EZ Bar Curls (Standing)

1x8 @ 60
1x6 @ 60 (Tiredness from day began to kick in here, really need a preworkout supp like no explode or something to help this.)
1x6 @ 60 (Fighting bad form)

Abs:

3x20 SLOW n twisting decline crunches

Grade/Effort: A on Paper, but didn't feel like it.

Comments: 2 PB on legwork made it an A but, the intensity on the other work besides squats was so so maybe b- range. I wanted to get some more arm volume in; have been wanting to for the past two weeks, but am coming to believe that lots of isolation arm work is not needed. Maybe its just my own specific arms, but they respond w/ just a little isolation work thrown in along w/ the effects that they get from back day, etc.) I don't know, only time will tell, but that is the way my body seems to be leaning. Decided to try a towel on the squat bar. Wow what a difference, I think my limiting factor weightwise has been the weight of the bar on my traps (digging in, etc). The weight just felt uncomfortable. The towel helped absorb it quite a bit, hence 10 lb. increase. Honestly, I think I think I can knock out 170 for 2x5. Might try it next week.

Morale: Beginning to realize that lots of isolation arm work might not be needed...that maybe 1 superset per arm group or 2 reg exercises w/ reg rest intervals might be the answer, as opposed to 3+ exercises for tris/bis.


J

 

[Incognegro]

THE UNIT (XXL) clear your pm's bro.



J

 

[Incognegro]

Well, an off day comment, but its relevant. Spent part of the day at Barnes and Noble reading Arnold's 2nd encyclopedia to bodybuilding. Wow. And that man definitly believed in volume. Arnold=volume.

Going to post my goals,etc and how/what I am going to do training wise starting in 06, even thou its a month early. Who cares, I need to get my thoughts on paper (lol at paper).


J

 

[Incognegro]

Date: 11/22/2005 (For Workout 11/21/2005

Chest

Flat DB Press

Warm-up 2x10 @ 60
1x8 @ 80 (Could've done 10)
1x8 @ 80 (9, maybe 10)
1x8 @ 90 PB (Felt good, 8 quality reps, could've upped weight)

Incline DB Press

1x8 @ 60
1x8 @ 80
1x6 @ 90 PB (Warmups got it done!)

Cable Cross-Overs

2x8 @ 80
1x6 @ 80 (hardcore failure)

DB Flyes

1x8 @ 40 (warm-up)
1x6 @ 60 PB (7-8)
1x6 @ 60 (7)
1x6 @ 60

Decline Press (Smith)

1x7 @ 90
1x5 @ 100
1x4 @ 100 (this exercise sucked, as the muscles were tired already)

Abs: 4x20 Decline bench crunches

Grade/Effort: A+ but lowered to B+ cause I had bk for lunch grr.

Comments: Wow such a difference with doing warmups! Thanks unitxxl for the recommendation. Every working set rep felt stronger, and I didnt have to fight the weights like I normally do when I jump right in. Im warming up from now on! 3 PBs for proof.


J

 

[Incognegro]

Date: 11/22/2005

Back

Deads

2x8 @ 115 (Warmups)
1x8 @ 135 (10+)
1x8 @ 155 (10+)
1x9 @ 175 PB (10 and could've upped weight. I think I can do 200 1x3-4)

Bent Over Rows

1x8 @ 70 (Warmup)
3x8 @ 90

Wide Grip Pullups

1x4.5 @ BW behind neck
1x6 @ BW regular
1x4 @ BW superwide regular

Pulldowns (did to front, dropped weight alot to work on form)

1x8 @ 75 (10+)
2x10 @ 75

Skipped Low Cable rows and Abs, wanted to go home and eat (had wheels today.)

Grade/Effort: A workout, felt like a B somehow.

Comments: PB on squat, warmups are key now I have discovered to really raising weight. That is all. Solid food today


J

 

[Incognegro]

No shoulders today, CNS needs a break plus my anterior delts are really sore for some reason, I think it's because I havent done crossovers in awhile, o well. Going to hit them friday. Have discovered animalpak.com. Neato marketing they got going on, and some interesting reads, thinking about trying one of their stacks. Any thoughts?


J

 

[CowPimp]

I saw lots of PBs flippin' through your journals. Great progress man!

 

[Incognegro]

Thanks, I think the reason for the lots of PBs is that I am cautious and am slowing testing the limits of my strength/intensity one stage at a time .

Warmups are the answer!!!! Its almost like I took something prewo that give it that kick.
J

 

[Incognegro]

Training Modification/Fix/Change Outline For 2006


1. Unless my economic and school status changes, I will continue with my current split of one bodypart focus per session, with abbrev. legs/short sweet arms at the end of the week. This is simply because this split fits my schedule nicely, and my body seems to like focusing on one muscle group, as opposed to a combination (back/bis) or a full body routine. I am not opposed to these, but will use them when a plateau hits.

2. I will change the order that I work out each group every month (maintaining the same split (daywise) format currently used.) Ie-currently its chest,back, shoulders, off, off, legs/arms, off. In Jan I am going to back,chest,shoulders,off, bigger leg workout/arm supersets only (as they seem to respond best this way), off.

3. I will begin p/rr/s in the month of Feb, and will continue that program until december, tweaking exercises and order of bodygroups and the general program once a month in order to keep it fresh.

4. As budget allows, I will start adding glutamine/carosine as my first supplement outside of whey and a multi. I am new to supplements, so I am going to try them one at a time instead of a whole bunch at once to see which types work best for me.

5. Be more consistent with multivitamin taking, and start taking whey on off days.

6. I am not a diet freak, but I need to eat more while refining what I eat in the process. I do not eat trash, but in order for me to change my diet I have to do it slowly by eliminating one thing at a time and slowly adding more stuff in. For instance, beginning the month of October I have given up all forms of soda or any loaded carbonated sugar drink, and sticking w/ water, milk etc, even thou I really haven???t drunk a lot of soda my whole life. November I have given up on mayo, and am starting to substitute other things in its place, as well as trying soy based alternatives. You get the picture.

7. Not just eat more, but eat more consistently!!!!!! Overall, I can see where diet will become my biggest obstacle to gains, as I assume it is for most people. It is not what I am eating, it is the amount and consistency of what and how I am eating.

8.Further identify what my bodies weak and strong points are.

9.For each workout, I will begin to incorporate or focus rather on the weak points on my body for example, I believe one of my weaknesses so far is inner upper pec definition, therefore in addition to the usual incline/decline/flat press work that I do, I will throw in an exercise or two that focuses on this weakness, for this instance it would be cable crossovers. In essence, increase the volume of each workout (time allowing) to focus on
weak areas.

10. Incorporate warm-ups (lifts not stretching) for each of the major exercises ( sadly I haven???t been doing any of this, except for some minor back work.) the lifts that I will focus on include: bench, squats, deads (basically all powerlifting movements).


11. Incorporate 10 min each workout to flexibility/stretching, as this is one area (flexibility) that I am honestly scared of losing as my age/training time/body and muscle size increase.) These stretches would work the entire body, and consume no more than 10 min.

12. Experiment w/ the idea of more sets, since I have been a strict 3 set person. This might be another way to keep my body on its toes.

13. stop squatting on the smith machine, hopefully this new Y will have a squat rack.

14. Flat BB press more. I hate doing it.

 

[Incognegro]

Date: 11/25/2005

Shoulders

Military Press (Smith)

(This exercise on this machine was a bad idea, I will never do it again. I will do seated or standing db press instead.)

1x9 @ 50 Warmup
1x8 @ 70
1x7 @ 70
1x8 @ 70

(Nowhere near high weight, but doesnt matter since I am never doing this one or at least this variation again.)

Side DB Raises

1x6 @ 40
1x7 @ 40 (Clicking and noise gone)
1x8 @ 40 (Clicking and noise gone)

Face Pulls

(New exercise, did it w/ the rope attachment up high on a cable)
(Light weight so I can nail form, which is tricky having to lean back to balance weight and not use too much back, dunno how much I like these but I think that is due to me maybe not doing it right.)

1x8 @ 70 (10)
2x10 @ 70

Reverse Flyes

(Another new exercise, I like these better than the face pulls for rear delts I think...did them face down on an incline bench, no machine.)

(Light weights first for form, more next week).

3x10 @ 30

Upright rows (Smith)

These sucked today. Sucked.

1x8 @ 70
1x7 @ 90 BAD FORM
1x6 @ 90 Most I could without form going south.
(I think doing this in the middle instead of the beginning of this workout caused the problems.)

DB Shrugs

1x12 @ 115
2x12 @ 130 (would do more but gripping, lifting, and moving these off the rack into position is ehhh.)

Abs: 4x20 Decline slow crunches

Grade/Effort: B

Comments: Well yay for new exercises. Decided to switch things up and not focus on traps as much, and focus more on all-inclusive movements and rear delts. I like this workout, and am going to use it for the next few weeks w/ alot more weight. B instead of A b/c the gym was empty and its friday. Usually I enjoy having the gym empty and I feed that into my intensity. I felt more depressed walking in there and having to get it done. I felt really gritty w/ the iron, and intensity in which I lifted seemed more out of desperation...for what I have no clue. I really need something to take prewo to energize me, well not energize but help bang those extra reps out etc. You get the idea.

F--k the grind. But it must get done. Period.

J

 

[Incognegro]

Date: 11/27/05 (For session 11/26/05)

Squats

1 Warmupset, 3 working sets, hit 170 PB. Could've done 180.


Arms

Tricep super- 1 warmup, 2 working sets.

Close perpendicular grip pullups/run the rack supers
(hands/grips are perpendicular to the way that the body is facing. Im going take a pic to explain).

Well, that was it, just wanted to go in and not record, not really care, just get a good pump and leave. So I did.


Lazy day today.

J

 

[Incognegro]

Date: 11/29/05 (For workout 11/28/05)

Chest

Incline DB

1x10 @ 60 Warmup
1x8 @ 80
2x6 @ 90 (hard failure on last set)

Bench DB

1x10 @ 60 Warmup
1x8 @ 80
2x6 @ 90

Decline Flyes

2x10 @ 40 (Low weight to perfect form as I havent done these in awhile.)
1x8 @ 50 (Can do more.)

Dips (Deep)

1x3.5 @ BW
1x4 @ BW
1x2 @ BW (Bad Form)

Cable Crossovers

3x12 @ 60 (Wanted to do more weight, but I was tired at this point and decided to drop weight and do rep range instead.)

Abs: 4x20 Decline crunches


Grade/Effort: A-

Comments: Good session. Seemed real business like w/ the weights today, kind of like a stone faced hitman getting in and getting it done. Intensity really drops off after about 50-55 minutes w/ me, but workouts shouldn't take that long anyway. With abs this workout was about 66 minutes. Noticed I keep avoiding BB work for chest.

J

 

[Incognegro]

No back today, it hurts for some reason and I haven't had any food all day :sucicide: so no energy and a big headache.


Grr I've used up my 2 rest days apart from sunday and its only the middle of the week.

Oh, and women are nothing but chess games.

J

 

[Incognegro]

Date: 12/4/2005 (For workout 12/1/2005)

Back

Deads

1x10 @ 115 Warmup
1x8 @ 135 (10+)
1x8 @ 155 (10)
1X8 @ 185 (10)

Going to rep 200 next week.

Widegrip Pullups

3x4 @ BW

Low Cable Rows

3x8 @ 85 (10+ each set.)

No Abs

Grade/Effort: C

Comments: Cut it short because some kids came up to me and asked me how to deadlift. Well, they wanted some ideas for back exercises, so I showed them deadlifts. I was since these two kids are in here once or twice every three weeks (that I see) and all they ever do is upper chest/arms. But I thought I would spread the correct info, whatever and good knowledge so I spent 20 min w/ each of them showing them correct deadlift form etc. I felt good afterwards that I had expanded their knowledge a bit. Lowered the intensity a bit today, I was a bit tired. I can rep 200 for deads, going to try next week.

J

 

[Incognegro]

Date: 12/4/2005 (For session 12/2/2005)

Shoulders

Upright rows (no smith about time)

Lowered weight a tad not used to stabilizing on this exercise yet.

1x8 @ 70 Warmup
2x9 @ 80
1x6 @ 90

Shrugs (Smith)

1x10 @ 180
1x10 @ 200
1x8 @ 220 PB (friggn grip)

Reverse DB Flyes (Incline bench)

1x10 @ 40
1x10 @ 40 BAD FORM
1x8 @ 40 Most w/ good form

Overhead DB Press (2 standing one sitting)

(HOLY STABILIZATION geez)

fun exercise never done them w/ working range weight.

1x8 @ 50 (can do more but form is real tough.)
1x8 @ 60
1x8 @ 60 (sitting)

Effort/Grade: B

Comments: PB on shrugs, but the grip/semi sloppy form is killing me. Love the overhead standing press, but the form to keep em moving in the straight plane up / down is hard.


J

 

[Incognegro]

Date: 12/4/2005

Squats

1x8 @ 130 warmup
1x8 @ 150
2x8 @ 150

Tricep Pulldown/kickback super

1x10 @ 100 + 1x8 (ea arm) @ 20 DB (3x)

Standing ez bar curl/supinated grip pullup super

1x6 @ 60 + 1x4 @ BW (3x)

Abs: 1x20 decline crunches, 2x15 hanging knee raises (together)

Grade: B

Comments: Tried two new supers, I like them. Bad week of lifting, cept for monday.

J

 

[Incognegro]

Date: 12/5/2005

Chestizzles

Incline DB

1x10 @ 60 Warmup
1x8 @ 80
2x6 @ 90

Bench DB

1x10 @ 60 Warmup
1x8 @ 80
2x6 @ 90

DB Flyes

1x8 @ 50
1x6 @ 60
1x8 @ 60

Decline Cable Movement (stand out in front, w/ cables at the bottom, and bring em up like I am handing a basket to some one w/ both hands.)

light weight havent done these since June so teh form must be teh win.

1x5 @ 80
1x8 @ 60
1x8 @ 60

Light weight Cable Crosses

3x8 @ 60

Abs: 4x20 decline bench crunches.

Grade: B (would be A but the diet was the suck today.)

Comments: Wanted to do more decline volume today but it seemed like it was smith day at the gym today for everybody. I have mentioned that this y is a shoebox so I could not get at it since we only have one. O well. Really been helping this one dude sort out his routine/exercise form and what movements to do. It feels neat in a way, passing the knowledge on. Really need to get going on a pre w/o supplement for energy and drive, cause I am really seeing a drop in performance after a certain amount of time no matter what I do rest wise, diet wise whatever.

Song of the Day: Many Men- 50 Cent


J

 

[Pizzer]

Not a bad lookin routine. I can see that youve been tweakin it here and there. I would suggest that you up the protein alot and increase your weight load to induce more muscle demand, thus more muscle fiber tearing, thus more re-growth, thus larger muscles... I'll keep checkin your routine out, bro. stay focused.