Ego's Journal: October 2004-March 2005

[Egoatdoor]

Friday cardio: 20 minutes of high intensity interval walks on treadmill. Maximum speed of 4.7MPH. 5 minutes of fast walks up the ramp with dumbbells, 20 lbs, 10 lbs and 5 lbs. My speed was down from 5.1 MPH from 2 weeks ago. I think its the added body weight.

Saturday workout: Shoulders, biceps and abs. 8-10 reps, 3 minute rests. Last set to failure.

Shoulders:
Smith Machine Military Press 75x10 100x10 120(+5)x6
Front raise w/ bar on incline bench 20x10 30x10 40x11(+1)
Compound set of Rear Delt Machine and Rear Laterals facing down on incline bench. 5 working sets of each.
Standing Side Laterals 20x10 25x10 30x12
Upright Rows 85x10 100x10 115x9

Biceps:
EZ Bar Preacher Curls 45x10 55x10 70x8
Incline Curls 15x10 25x10 30x10

Abs: Sit Ups on decline bench and Hanging frog kicks to the side

I definitely looked bigger and thicker in the mirror today. Shoulders and lat width are visible. I'm surprised because my body has not physically reacted to low volume high weight low rep training the last couple of years.

 

[Egoatdoor]

Sunday's workout: Legs and Triceps. 8-10 reps. Last set to failure. 3 minute rests.

Calves:
Seated Calf Raises 35x10 50x10 70x10(+2)
Smith Machine Calf Raise on a step 65x10 95x10 120x12(+3)
Toe Press on Leg Press Machine 300(+10)x10 390(+10)x10 480x11(+2)

Hamstrings:
Stiff Deadlifts 125x10 170x10 215x12(+2)
Seated Leg Curls 35x10 50(+5)x10 65(+5)x9
Three sets of standing leg curls.

Quads:
Leg Press 220x10 330(+20)x10 410(+30)x12!!!
Hack Squats 200x10 245(+10)x10 300x9(+2)
Leg Extensions(12reps) 50x12 65x12 80x12

Triceps:
Skullcrushers w/ E Z Curl Bar 55x10 70x10 80x8(+1)
Close Grip Bench Press 95x10 115x10 135(+5)x9

A very good workout to finish two weeks of lower rep strength training. I added weight, reps or both on almost all exercises. The 30 pound jump on the leg press was huge. I was actually scared doing the last set of hacks. The book said I did 300 the last time, but I didn't think my quads had it in me to add another 45 pound from the last set, when I barely got the last two reps up. But I threw the weight on and gutted out 9 reps. My shoulder was much better than last week, so I also did very good on triceps.

This week is a recovery week, which is good timing with Christmas on Saturday. Will be low intensity, probably 15 rep workouts. Right now the plan is Tuesday morning cardio, Weights on Wednesday night, Friday ( Christmas Eve) morning at about 6AM ( my family has Christmas dinner at 3 PM on Christmas Eve) and then Sunday morning.

Nutrition: Made my target this week of 4400. Actuals: Calories 4418 Protein 254 g(22%), Carbs 615 (56%) Fat 113(22%). Calories up about 60, carbs up, fat down from last week.

I am taking a break from targeting and calculating my intakes this week. I'll still write things down, but no measuring, no calculating totals and the like and I will eat what I want when I want to eat it. I need a break and its Christmas week. I have my department holiday luncheon Wednesday and two Christmas dinners, the second with my "second" family on Christmas night.

I'll start up again next week with a target of 4450 or so.

 

[Egoatdoor]

Sample "Diet"

I got a PM about my diet and someone in my gym recently questioned how I could eat over 4000 calories a day and not get "fat". So I thought I'd post the last couple of days of what I ate as an illustration.

Friday, I did cardio at 5:30 AM and lately this has really revved up my appetite the rest of that day. Friday was no exception. I was also a bit behind on calories for the week, so I went to the buffet restaurant for dinner that night. Here is Friday December 17:

20 minutes before cardio: 2 Thermogenetic capsules.
Pre and post cardio: Apple, 2 bagels and 48 oz of water.
7:30: 2 whole wheat waffles with frozen strawberries
Myoplex whey protein shake w/ glutamine and tablespoon of flax seed
oil.
homemade taco
baked red potato
water
9:30: Pure Protein Bar
11:15: Myoplex shake
1:15: Eye O Round Roast
steak fries ( from frozen)
whole wheat toast
hard boiled egg
4 oz lite ice cream
Crystal Light
water
5:15( Buffet): Cucumber salad, white meat from baked chicken(no skin), corn bread, boiled carrots, pot roast, fried shrimp, small piece of cherry pie, small serving of soft ice cream, 16 oz of fountain Coke and water. I estimated this meal at 1962 calories using Fitday. I ate slowly over almost 2 hours.
10:00: Eye O Round Roast
1/2 can of tuna
baked red potato
5 fig newtons
4 oz cranberry juice
The total calories for the day was 5245 with 353 grams of protein. My total water intake was 112 ounces. The 5245 calories made up my deficit for the week and actually put me 200 calories ahead going into Saturday.

Saturday, December 18:
7:00: Bagel with Polaner real fruit spread
baked red potato
4 oz cranberry juice
7:45 Two thermogenic capsules
8:15: Workout
Pre, during and post workout, drank 8 oz of cranberry juice and 60 oz of water.
Post workout( in locker room) Creatine and dextrose drink ( a homemade recipe of Cell Tech I found on the Internet)
Post workout meal ( 40 minutes later):
Myoplex Shake w/ glutamine and tablespoon flaxseed oil
bagel with Polaner spread
apple
Klondike frozen chocolate bar
3:30: Grilled lean hamburger on a roll
steak fries
raisins
salad
Crystal Light
6:00: Spaghetti w/ tomato sauce
hot sausage on a roll
baked red potato
corn beef hash
three graham crackers
8:30: chicken breast
steak fries
1/2 can tuna
whole wheat toast
4 oz cranberry juice
water
10:30:grilled hamburger patty
baked red potato
1/2 can tuna
4 fig newtons
Crystal Light
water

This was more typical of a workout day. Protein was down at 194 grams and carbs were high at 641 due to pre and post workout meals loaded with carbs. On non workout days, my protein is usually 275-300 and carbs in the 400-500 range.Total calories were 4276, which got me to my 4400 average daily target for the week. Water intake was 116 ounces.

 

[Egoatdoor]

Tuesday cardio: 30 minutes of low intensity walking. Maximum speed 3.5 MPH. Finished with three intervals of sprints(30 seconds) and walking (60 seconds) on the basketball court.

Wednesday's workout: Chest and back. Low intensity. 15 reps, not training to failure. 2 minute rests.

Chest:
Smith Incline Press 75x15 80x15 90x15
DB Low Incline Press 35x15 40x15 45x15
Hammer Strength Chest Press 70x15 80x15 85x15
Pec Dec 40x15 60x15 70x15

Back:
Deadlifts 135x15 165x15 185x15
Reverse Grip Bent Rows 115x15 135x15 145x15
Pull downs to Front(wide grip) 60x15 75x15 90x15
DB Pullovers 30x15 40x15 45x15

Tomorrow will be a new experience. I've done 5 AM cardio, but this will be the first time I've ever done a weight session at the crack of dawn. Weights early, post workout breakfast, a nap and then Christmas dinner at 4.

 

[Egoatdoor]

Friday's workout:
Shoulders, biceps, forearms. 15 reps, not training to failure. 2 minute rest periods.

Shoulders:
DB Press 20x15 30x15 45x15
Compound sets of seated side laterals and wide grip barbell upright rows:
Seated Side Laterals 12x15 15x15 20x15
Wide Grip Upright Rows 45x15 45x15 50x15

Rear Delt Machine 10x15 10x15 10x15
Bent Over DB Laterals 10x15 15x15 20x15
DB Shrugs 30x15 40x15 45x15

Biceps:
DB Curls 20x15 25x15 30x15
Cable Overhead Curls 30x15 40x15 50x15

Forearms:
EZ Curl Bar Reverse Curls 40x15 50x15 55x15
BB Wrist Curls 45x15 50x15 60x15

No trouble working out that early at 6 AM. I got to bed early last night and slept really well.

I'm surprised that I look like I've put on so much size in the last few days. Could it have been the low rep training the last couple of weeks? I have also been eating very well, as in a lot. Our department luncheon Wednesday was at an Italian Restaurant with great spaghetti and meatballs.

Christmas Eve dinner in a couple of hours. I may do a quick early morning cardio session at the complex Fitness Center tomorrow morning. Legs and triceps on Sunday.

Merry Christmas and Happy Holidays to everyone.

 

[Egoatdoor]

I ate alot the last couple of days, but only really gourged myself on Christmas Eve.

Christmas Eve dinner was turkey, candied sweet potatoes, green beans, cranberry sauce, a couple of rolls and punch. I went back for seconds, but it was so much I passed totally on dessert.

Christmas dinner was two helpings of everything: lamb, boiled potatoes, salad and bread. Then apple pie and "dirt" cake for dessert. Also had a couple of glasses of cranberry juice and one glass of wine.

There are leftovers in the fridge that I'll be eating the next couple of days.

Tomorrow, I start tracking my diet again. It was nice this week getting away from the anal measuring and tracking of protein, carbs, calories, etc. This coming week's target will be 4450 calories, up 32 from the week before last.

I did not do cardio this morning. I was exhausted when I got home last night ( all that food, plus I had been up since 4AM) and ended up sleeping from midnight until 9 AM this morning. Back to the gym Sunday morning for legs and triceps.

 

[Egoatdoor]

Sunday's workout: Legs/Tris/Abs 20 reps for legs, 15 reps for tris.

Calves:
Weighted Calf Raises on hack squat 4 working sets 20x20 30x20 40x20 45x20
Toe Presses on Leg Press 120x20 160x20 200x20
Seated Calf Raises 15x20 20x20 25x20

Hamstrings:
4 Giant sets of Lying Leg Curls, DB Stiff Deadlifts and DB Lunges onto a step
Lying Leg Curls 40x20 45x20 50x20 55x20
DB Stiff Deadlifts 15x10 15x12 15x13 15x8
DB Lunges 5x10 5x12 5x13 5x8

Seated Leg Curls 20x20 25x20 25x20

Quads:
Squats 115x20 135x20 145x20
Leg Press ( feet close together) 5 working sets 130x20 170x20 190x20 210x20 230x20

Triceps:
DB Overhead Extensions(two hands) 30x15 40x15 45x15
Pushdowns 50x15 90x15 110x15

Abs: Hanging Leg Raises, Situps on decline bench and twists w/broomstick

My hamstrings look really sh**ty right now. Look flat from the side and no hamstring/quad tie in is visible. I decided to hammer them today even though its supposed to be a recovery week. Did giant sets. Pre exhausted with 20 reps of leg curls and did the SLDLs and lunges to failure.

I feel like a bit of a clown because my quads look so good right now: Large with outer sweep and cuts, but my hams are embarassing from the side. I'm debating whether to add an early morning ham workout to my schedule. Where do I work it in? Maybe Friday morning, only problem is there is only one day's rest before I hit them again on Sunday. Other possibility is Wednesday morning and then move my weight session to Thursday night instead of Wednesday, but I don't know if I want to do that. If I add the extra workout, I have to do it now because when I start adding extra cardio and tanning into my schedule in February, there won't be time for it then.

This week I up the intensity again. Going to my 12 rep routine and will try to add weight or reps from the last time, which was a month ago. It will be interesting to see how I weigh in on Wednesday. I look a couple of pounds heavier in the last week. I resisted the temptation to step on the scale last week. Promised myself to take the week OFF from all tracking.

 

[Egoatdoor]

Over 196 Pounds!!

Its snowing at Venice Beach!! Or is someone spiking my food with steroids ( just kidding, LOL)...Weighed in tonight at 196 1/4. Up 3 1/2 pounds from two weeks ago and 4 pounds ahead of my highest weight last year. Stomach is still flat, waist is slim and saw quite a nice lat flare and shoulder width when I was posing after my workout. Can I get to 198 or 199 by January 22nd???

Tuesday cardio: 15 minutes of high intensity interval walks on treadmill. Worked up to 4.5 MPH. This was slower than the 5.1 I did early this month. I think the added weight is making maxxing out on cardio harder. Finished with set ups on a platform, 4 minutes at fast pace with 8 pound dumbbells.

Wednesday's workout: Chest and back. 12 reps, last set to total failure. 2 minute rests.

Chest:
DB Incline 40x12 60x12 70x12(+2)
Incline Flyes 35x12 45x12 55x11(+1)
Smith Machine Low Incline Press 95x12 115x12 145x10(+1)
Pec Deck 40x12 60x12 90(+10)x12

Back:
Weighted Chins 10x9 20x8 25(+5)x6
Seated Cable Rows 75x12 105x12 130(+5)x14
Reverse Grip Bent BB Rows 135x12 165x12 185x10(-1)
One Arm DB Rows 40x12 50x12 65(+5)x12

Great workout. Added weight or reps from my November workout to all but one exercise. The back workout focused more on inner back and thickness movements because last week's was more a width session.

Hamstring workout next on Friday morning at dawn.

 

[Emma-Leigh]

Hey Ego, your workouts always look GREAT! You seem to be constantly improving - half your luck! Hope it continues for you.

Weighed in tonight at 196 1/4. Up 3 1/2 pounds from two weeks ago and 4 pounds ahead of my highest weight last year.

Congratulations! That is what chrissy will do for you!

Can I get to 198 or 199 by January 22nd???

I would think it will be a piece of cake (or pie... )!

*sigh* Ok - I admit it!! I am so sad sometimes!

Good luck anyway - I am sure you will do it.

 

[Egoatdoor]

Hey Ego, your workouts always look GREAT! You seem to be constantly improving - half your luck! Hope it continues for you.

Thanks. Breaking these barriers a couple of pounds or a couple of reps at at a time.

Congratulations! That is what chrissy will do for you!

Yep. Can we have a couple more Chrissys between now and January 22nd??

Deep down, I really want to get to 200, but I wonder if I can gain that much in 3 weeks without chowing down on a lot of junk and getting fat. Its hard enough getting the calories I'm taking in right now.

200 or 205 may be a next year goal.

 

[Egoatdoor]

Friday's workout( AM): Hamstrings, 12 reps 2 minute rests

Lying Leg Curls 55x12 80x12 95x13 (1-)
Standing Leg Curls 4 sets alternating each leg with no rest periods
BB Stiff Deadlifts 115x12 155x12 195x15(+2)
Lying Leg Curls 3 sets w/left leg only failure

Saturday's workout: Shoulders, biceps and forearms, 12 reps, 2 minute rests

Shoulders:
DB Press 35x12 50x12 60(+5): Failed 55x12(-2)
Rear Delt Machine 20(+10)x12 30(+10)x12 40(+10)x10
DB Bent Over Laterals 20x12 30x12 40(+5)x13
Wide Grip Upright Rows 55x12 70(+5)x12 95(+5)x15!!

Biceps:
DB Curls 25x12 30x12 40x16(+2)
EZ Bar Preacher Curls 40x12 55x12 65x10
Incline Curls 12x12 20x12 25x14(+2)

Forearms:
Wrist Curls 55x12 65x12 75x10(+2)

On the last set of dumbbell presses, I tried 60s. But even with someone handing me the dumbbells at shoulder level( so I did not have to lift them up from my knees), I still could not press them up even once without chancing serious injury to my back by untoward cheating. But I can lift up 55s by myself and do 12 reps or more... I may have reached my limit on this exercise and will probably just use the Smith Machine for heavy overhead pressing.

I'm starting to increase the weights on the rear delt machine, which I had never used until two months ago. 20 pounds was hard just a few weeks ago. Rear delts are starting to sprout I've been doing two rear delt exercises each workout the last three weeks.

Sunday is legs, tris and maybe abs.

My stomach has been upset ever since my post workout meal. I'll wait another hour and may have soup for dinner to try to calm it down. I need 4500 calories today to meet my target this week and I'm well short right now.

 

[Egoatdoor]

Sunday's workout: Legs and Triceps. 12 reps. 2 minute rests. Last set to failure.

Calves: Three Giant sets of Weighted Calf Raises on hack squat, Smith Machine Calf Raises on a step and then bodyweight donkey calf raises on a step.

Toe Presses on Leg Press: 310x12 380x12 465x14(+1)
Seated Calf Raises 35x12 55x12 62 1/2 (+ 2 1/2)x11

Hamstrings:
DB Stiff Deadlifts 40x12 50x12 65(+5)x12
Seated Leg Curls 40x12 55(+5)x12 65(+5)x10

Quads:
Squats 175x12 235x12 295x12 (+1)
Hack Squats 150x12 190x12 230x12(+2)
Three sets of dumbbell lunges onto a step.

Triceps:
Skullcrushers w/ E Z Curl Bar 55x12 65x12 75(-5)x8
Close Grip Bench Presses 85x12 105x12 130(+5)x11

No problems with the hamstrings coming off only 48 hours of rest. Increased the weight on the last set each time. I did feel the hamstrings on the warm ups and the first working set of 175 on the squats. Added one more rep to my previous high on the last set. May try 300 the next time.

On the triceps, elbows were really weak on skull crushers, so I had to reduce the weight from 80 the last time to 75 today on the last set. I barely got to the 12th rep at 65 pounds on the set before and still could only do 8 at 75. But then I had better strength on the close grips and added five pounds on the last set. Must have been a slow day to warm up the tris.

It was actually an early start to New Year's Resolution time at the gym. There must have been 30 people waiting outside the spinning room for the 9:30 class. I've never seen a crowd waiting like that at this gym for any class before. The weight room wasn't any more crowded than normal, but I'll bet its packed tonight.

Will continue the 12 rep sequence this week, changing some of the exercises and the order.

Nutrition:
Just missed my target for the week of 4450. Actuals: Calories 4442 Protein 233 grams ( 21%) Carbs 647(57%) Fat 112(22%).

Target this week is another 30 to 4475. Three full weeks of building to go.

I think I ate some bad food either Friday night or Saturday, as my stomach seemed to have a virus most of Saturday and it was worse on Sunday. I finally felt better this morning, but my cals were barely 3500 yesterday, so I have catching up to do.

Tuesday morning cardio, then weights on Wednesday night.

 

[Egoatdoor]

Tuesday Cardio: 15 minutes of low intensity walking on treadmill. Worked up to 3.9 MPH. Then 5 minutes of walk ups on the ramp with 20 lb, 10 lb and 5 lb dumbbells. I kept this session at low intensity because my calories were way down Sunday and Monday and I did not want to burn any muscle.

Wednesday workout: Chest and Back. 12 reps, last set to failure. 2 minute rests.

Chest:
Smith Incline Press 95x12 120(+5)x12 135x13(+3)
Smith Low Incline Bench Press 95x12 120(+5) x12 145x12(+2)
Weighted Dips 10x6 15x4 15x5
Incline Flyes 40x12 45x12 55x8(-4)

Back:
Weighed Pull Ups 10x8 20x7 25x7
Deadlifts 155x12 205(+5)x12 245x10(+1)
Close Grip Underhand Pulls to Front 70x12 105x12 125(+10)x14!!
T Bar Rows 40x12 60x12 75x12
Three sets of One Arm Rows, left hand only 35x12 45x12 50x12

Blew out my chest hard with the presses and then dips. Had nothing left for the flyes. Back workout also felt good.

Weighed 195 1/2, down 3/4 from last week. The sickness, which caused me not to eat enough on Saturday, Sunday and Monday was the reason. I may boost my calories big time next week to get the building jump started again. Sixteen days to go. I want to get to 197/198.

 

[Egoatdoor]

Friday morning's workout (5:30 AM): Hamstrings. 12 reps.

DB Stiff Deadlifts 40x12 55(+5)x12 70(+5) x14
Lying Leg Curls 55x12 85(+5)x12 100(+5)x10
2 laps of walking dumbbell lunges in the aerobics room.
Added weight on the stiff deadlifts and leg curls from last week. Hamstrings totally fried after finishing the lunges.

Saturday's workout: Shoulders, biceps and abs. 12 reps. Last set to failure. 2 minute rests.

Shoulders:
Smith Machine Military Press 75x12 85x12 95x13(+2)
DB Seated Side Laterals 15x12 25x12 30x12(+2)
Wide Grip Upright Rows 55x12 70x12 100(+5)x12
DB Bent Laterals 20x12 30x12 40x12(-1)
DB Shrugs 35x12 50(+5)x12 65x14(+1)

Biceps:
EZ Bar Curls 60x12 75x12 90x16(+2)
Hammer Curls 15x12 25x12 35x16(+2)

Abs: 4 sets of sit ups on decline bench, 4 sets of hanging leg raises and 2 sets of twists with a stick.

Really good workout. Added weight or reps on almost every exercise.

 

[Egoatdoor]

Sunday's workout: Legs and Triceps, 12 reps, last set to failure. 2 minute rests.

Calves:
Seated Calf Raises 35x12 55x12 62 1/2x12(+1). 1 drop set of 35,15 and 10 lbs each to failure( got 10 reps on each).
Smith Machine Calf Raises 95x12 105x12 125(+5)x9
Weighed Calf Raises on hack squat 25x12 55x12 70x11

Hamstrings:
Seated Leg Curls 45x12 55x12 65x9(-1)
DB Stiff Deadlifts 40x12 55x12 75(+5)x10

Quads:
Leg Press 220x12 290(+10)x12 ( too easy) 375(+25)x16!!!
Squats 175x12 235x12 300(+5)x9
Leg Extensions 12-15 reps 50x13 65x14 80x10

Triceps:
Close Grip Bench Press 85x12 105x12 130x13(+2)
Tricep Pushdowns 90(+10)x12 120x12 150x13(+2)

Finished two weeks of 12 rep training and made new highs on almost every exercise compared to November. Examples: Smith Incline Bench Press 135x10 to 135x13, Close Grip Pulls to Front 115x13 to 125x14, Wide Grip Upright Rows 90x13 to 100x12, DB Stiff Deadlifts 60x14 to 75x10, Squats 295x11 to 295x12 and 300x9, Leg Press 350x13 to 375x16 and Close Grip Bench Press 125x13 to 130x13.

Legs were real strong today, maybe its the extra day of hamstrings?

I usually know what I am going to do this week by now, but I am still undecided. May be taking a few days off and then working out 4 days next week as I have Monday the 18th off for holiday. I'll decide and check back later today. Looking forward to massage night Monday evening.

Nutrition:Fell a little short of my 4475 calorie target. I am satisfied though because I was way behind the eight ball last Sunday when I was sick.
Actuals: Calories 4434( down 8 from last week). Protein 242 g ( up 9 g, 21%), Carbs 609 g (down 38, 54%) and Fat 125 g ( up 13, 25%).

I'm pushing the target way up this week to 4525.

 

[Egoatdoor]

Tuesday morning cardio: 20 minutes of moderate intensity walking on treadmill. Worked up to 4.7 MPH.

I was looking a bit flat and depleted in the mirror yesterday, so I did a limited cardio session. No set ups or ramp walking or interval sprints after the treadmill.

I'm taking four days off from the weights, then training Friday, Sunday and Monday and then starting the next cycle on Thursday instead of the normal Wednesday. Volumes have been low for 5 weeks, so I will go back to high volume training the next two weeks. I'm leaning towards doing 4 working sets per exercise instead of 3 as a change of pace.

My massage therapist is probably in traction today. She earned her money last night. My traps were tied up in knots and it took alot of elbows, forearms and fingers to dig them out. My left hamstring was also very tight. I have a high tolerance for pain, but it was tough at times not to cry "uncle".

After many months of saying I would do it, I finally bought a DVD player yesterday. Will hook it up either tomorrow or Thursday. Planning on ordering some training DVDs...I hear Jay Cutler's is good and will also get Ronnie Coleman's and Markus Ruhl's.

 

[Egoatdoor]

Friday's workout: Chest and Back. High Volume Training. 12 reps, not to failure. 4 working sets. 45 second rests.

Chest:
Bench Press 105x12 125x12 135x10 125x9
Low Incline Smith Machine Press 85x12 105x12 115x11 105x9
Pec Dec 40x12 50x12 60x12 60x12
Incline DB Press 30x12 40x12 50x12 45x10

Back:
Reverse Grip Bent Rows 95x12 115x12 135x12 145x12
Pulls to Front (wide grip) 60x12 80x12 100x12 110x12
Weighted Chins bwx5 10x5 10x6 10x5
One Arm DB Rows 25x12 35x12 40x12 40x12
DB Pullovers 25x12 35x12 45x12


This was the first "bad" workout since I can remember, maybe since last summer. I couldn't get 12 reps on the last sets of chest exercises with weights I was able to do easily back in October and November. My lower left back was tight and sore during warm ups and it didn't get any better when I started working out. So I had to lower the weights on the bent rows and skip hyperextensions and any other movement which could strain that area. I think it was because I squatted those heavy 12 reps the last two leg days. The low back was tight after my Tuesday cardio, but I thought it would get better after almost three days of rest....NOT and it still feels weak this morning.

I could still be borderline overtrained, even after 4 days rest. I'll see how Sunday and Monday go. If its still sh***y, it may be time for another few days off.

I'm starting to work on my "cutting" diet plan which starts next Sunday the 23rd for 9 weeks. Reviewing last year's Journal and my diet logs plus some articles on contest prep I had saved. There will be some minor changes and tweaking, but not too much. Since it will be 3 weeks longer this time, the cuts in calories and carbs will be more gradual.

Weighed 196 on Wednesday night and 195 3/4 last night, which is up 1/4 from last week. Next Thursday is the final weigh in before I start cutting. Hoping for 197. I'm going to be eating big today, a rare Saturday off from the gym.

 

[Egoatdoor]

Sunday's workout: Shoulders, biceps and abs. High volume training. 12 rep sets. 45 second rests. 4 working sets.

Shoulders:
DB Presses 30x12 35x12 40x12 40x12
Front Raises w/ EZ Curl Bar on an Incline Bench 20x12 25x12 30x12
Four compound sets of Rear Delt Flyes(machine) and Rear Laterals lying face down on an Incline Bench
Wide Grip Upright Rows 50x12 55x12 60x12 60x12

Biceps:
DB Curls 12x12 20x12 25x12 25x12
Reverse Curls w/ EZ Curl Bar on Preacher Bench 20x12 25x12 30x12 30x12
Cable Overhead Curls 20x12 30x12 30x12 30x12

Abs:
Crunches, Hanging Straight Leg Raises, Bar Twists

Nutrition: Just short of my 4525 target calories for the week. Totals: Calories 4519 Protein 231 g (20%, down 11 g from last week), Carbs 638 (57%, up 29), Fat 116 (23%, down 9 grams). I want to gain a pound and a half, so I am pushing the number this week to 4600.

 

[Egoatdoor]

Monday's workout: Legs and Triceps. High volume training. 12 reps. 45 second rest periods. 4-6 working sets per exercise.

Calves:
Weighed Calf Raises on hack squat machine. 6 working sets 25x12 35x12 45x12 55x12 65x12 70x12
Toe Presses on Leg Press 5 working sets 250x12 300x12 330x12 370x12 390x12 ( upped the weight on the last two sets from what I normally do. Previous sets were too easy
Seated Calf Raises 25 x12 35x12 40x12 50x12

Hamstrings:
Lying Leg Curls 5 working sets 50x12 70x12 75x12 75x12 65x9
DB Stiff Deadlifts 6 working sets 25x12 30x12 35x12 40x12 40x9 30x7

Quads:
Hack Squats 5 working sets 120x12 130x12 150x12 160x12 170x12
Leg Press 150x12 210x12 250x12 290x12 300x12
Three sets of DB Lunges onto an aerobic step

Triceps:
DB Overhead Extensions(two hands) 30x12 40x12 45x12 45x12
Skull Crushers w/ EZ Curl Bar 40x12 50x12 55x12 50x12
Pushdowns 90x12 100x12 120x12

I AM OVERTRAINED. A lousy workout on Friday. Monday, I had no appetite and had to force myself to go to the gym in the late afternoon. I felt fine most of the workout...love training legs..but while working triceps my mind was wandering about how I was going to make up the lost calories I missed and about having to get up early Tuesday for a business meeting. BAD!!!

Need a break. Four more days off from the weights. Then a low intensity full body workout Saturday and then I'll start back on a normal split next Tuesday or Wednesday. I may do a light cardio session Thursday or Friday morning, but its only if I feel like it.

This is the longest building period ( 13 weeks) I've ever done. I'm tired of eating every 3 hours and I think the long period of boosting calories each week plus the extra weight ( I'm four pounds over my previous high) has begun draining my energy. I probably also over estimated my recovery abilities. I've had fewer low intensity "recovery" workout weeks the last three or four months than before and now its catching up with me. Lessons learned....

Going to bed early tonight. Then will just rest and eat the next 3 days. No gym and staying off the computer too!

 

[Egoatdoor]

Thursday Cardio: Low intensity 15 minute walk on treadmill and 3 minutes of step ups on a bench with 5 pound dumbbells.

Saturday's workout: Whole Body workout. 12 reps. 90 second breaks. Low intensity. 3 working sets after 1-2 warm ups for each exercise.

DB Bench Press 40x12 45x12 55x12
Clean and Press 65x12 75x12 75x12
Bent BB Rows 115x12 145x12 155x12
Weighed Chins 10x7 15x7 20x7
EZ Bar Curls 45x12 60x12 75x12
Stiff Deadlifts 105x12 135x12 145x12
Squats 145x12 175x12 235x12

My energy level and appetite came back on Friday. Today was a really good workout. Did not push to any limits, but I was surprised how easy the squats were at the end. Had a great pump throughout my body when I was done, much better than the flat pancake look of last weekend.

Weighed in at 195 last night, down 3/4 from a week ago. Tomorrow starts my nine week "contest cut". I'll be starting at almost 3 pounds over where I started last year. My intent is to come in at 184/185 Easter Weekend ( up 2-3 pounds from last year) with bodyfat % the same as last year, better symmetry between the upper and lower bodies and the leg cuts that were missing last year.

I'll post my nine week nutrition plan either tomorrow or Monday.

We're in the middle of a major snowstorm right now. Started snowing at 11AM and six hours later there's 8 inches and its still snowing heavy. Weather Channel is saying 12-18 inches before its done. I was surprised that with the gym undoubtedly being closed tomorrow because of the snow that it was not more crowded this morning.

 

[Emma-Leigh]

Good to see you back Ego! Hope your rest was restfull!

And good luck for your 'cut', you seem to loose weight on a bulk! LOL So I imagine it will not be too difficult to drop the weight - the hard part will be keeping the muscle in the right places!

 

[Egoatdoor]

Good to see you back Ego! Hope your rest was restfull!

And good luck for your 'cut', you seem to loose weight on a bulk! LOL So I imagine it will not be too difficult to drop the weight - the hard part will be keeping the muscle in the right places!

Thanks Emma. Yeah, I know..I'm weird..I was losing a pound a week last year at 4000 calories.

I am going to have to watch the legs. They bulked up last year as I did more and more cardio. There is a stairclimber at the new gym called The Gauntlet that some of the pros have said is great in a pre contest cut, especially for the hams and glutes. I'm going to try it, but need to make sure it doesn't start bulking my thighs.

I'm so jealous of you Aussies. Its snowing here..a blizzard...I was watching the Australian Open tennis last night... Sunny and 78 degrees F in Melbourne...wish I was there.....

 

[Egoatdoor]

Last week's nutrition: Calories 4546( up 30 from last week, but short of the 4600 target.) Protein 234 grams(20%, up 3 grams), Carbs 626(54%,, down 12 g), Fat 131 (26%, yikes!).

 

[Egoatdoor]

Nine Week Nutrition and Cardio Plan

Here is my plan for the next nine weeks leading up to Easter weekend, when I hope to be in "contest" condition. Then its on to the Florida beaches the following week!

My starting weight is 195. Right now, I am shooting for 184/185 at the end with 5/6% bodyfat, which would be a net gain of 2 to 3 pounds over 2004. The numbers could change slightly depending on how things go as I get closer to the end. This year's program is slightly modified from last year as it is three weeks longer.

I use a "staging" program in which changes are implemented in stages throughout the time period. It is a bit more gradual than last year because of the longer time frame. The basics are the same with only some very minor tweaks. The whole process is dynamic and further changes may be made as I go along based on how I look and what has occurred to that point.

Last year, I graded myself at 88. The problems were a lack of symmetry between the upper and lower bodies, poor quad definition and a lack of chest thickness when I cut down. The first problem hopefully has been solved as I have really worked on bringing up the upper body the last nine months. My quads right now are much more cut than at this point last year (the teardrop muscle is still clearly defined even at my current "bulked" level), so this problem should be less problematical this time around. The chest I am going to have to keep an eye on as I go.

Here's the plan week by week.

Week One (1/23-1/29)
1. Cut calories by 200 to 4350 and carbs by 2%.
2. Start cleaning up the diet over the next two weeks. Winding down and eliminating breads( except for bagels in the pre and post workout meals), sugars, protein bars and fruit juice( except for small amounts pre and during my workouts).
3. Increase glutamine intake from post workout only to 10 grams daily.

Week Two(1/30-2/5)
1. Cut calories by 100 ( 2%) to 4250 and carbs by another 2%. Increase protein intake.
2. Increase thermogenic intake to daily from the present pre cardio and pre workout only.
3. Start tanning once a week.

Week Three( 2/6-2/12)
1. Cut calories by 100 (2%) to 4150 and carbs another 2%.
2. Add a second cardio session.
3. Diet is almost totally "clean" by now. Primary red meat is Eye O Round Roast. Lean red hamburger will be limited to very occasional "cheat" meals. More yams now in place of red potatoes. Much more fibrous vegetables and salads than in the off season. Pasta limited to an occasional breakfast meal.
4. Increase intake of Branched Chain Amino Acid tablets from 4 to 6 daily.
5. Increase water intake to 1 1/2 gallons a day.

Week Four(2/13-2/19)
1.Cut calories by another 100(2%) to 4050 and carbs by 2%.
2.Eliminate egg yolks. Whites only.

Week Five(2/20-2/26)
1. Tanning increased to twice a week.

Week Six (2/27-3/5)
1. Cut calories by 50 to 4000. Increase protein intake.
2. Eliminate creatine.
3. There is the possibility of some "cheat" days at the end of this week. I will be traveling to the Arnold Classic in Ohio starting Thursday. Eating will be the best I can. Will be carrying food and protein powder and will hopefully find some "clean" eating restaurants to eat in.

Week Seven (3/6-/3/12)
1. Cut calories to 3900. Carbs may be reduced also by 2%, will play by ear depending on how I look and feel. Could also institute carb cycling if necessary. If so, there will be no more than 2 low carb days in a row.
2. Reduce workouts to twice a week, whole body workouts.
3. Start reducing sodium intake by eliminating condiments and salad dressings( substituting red wine vinegar which has almost no sodium.)
4. Add cucumbers dipped in white vinegar as a natural diuretic.

Week Eight(3/13-3/19)
1. Add a third cardio session if necessary.
2. Eliminate tuna in a can and switch to distilled water to reduce sodium intake further. Add lemon juice to the water as a diuretic.
3. Low intensity weight workouts.

Week Nine (3/20-3/26)
1. Reduce calories to 3800 if necessary.
2. Reduce water intake gradually so that it is almost nothing by the end of the week.
3. Protein sources are strictly chicken and turkey breasts, fish and egg whites.
4. Workouts will be very low intensity. Upper body only. No leg training.

 

[Egoatdoor]

Tuesday morning cardio: 15 minutes of HIT on the treadmill. Worked up to 4.5 MPH for one minute intervals. ( Didn't have much time. Spent 10 minutes clearing MORE snow and ice off the car from ANOTHER overnight snowfall and drive to gym was slow because the streets weren't plowed. GRRR... )

Wednesday workout: Chest and Back. 12 reps. 2 minute rests. Last set to failure. Goal is to increase weight or reps from the last time. Volume was higher than normal for this rep sequence.

Chest:
DB Bench Press 40x12 55x12 75x9(-1)
Smith Incline Press 95x12 115x12 135x14(+1)
Smith Low Incline Press 95x12 120x12 145x9(-3)
Cable Crossovers 30x12 50x12 60x14

Back:
Deadlifts 155x12 205x12 245x9(-1)
Reverse Grip Bent BB Rows 135x12 165x12 185x13(+2)
Cable Rows 75x121 105x12 125x15(+2)
T Bar Rows 40x12 65(+5)x12 80(+5)x14
DB Pullovers 30x12 45x12 65(+5)x9

My push ( chest) movements were weaker than my last workouts using these exercises in October and November, but other than deadlifts, I made impressive gains on the pull( back) exercises.

Energy level is back. I slept well three nights in a row and was roaring to get back in the gym by Wednesday night.

Scale was weird. Weighed in at 196 1/4, up 1 1/4 from Saturday even though my calorie intake started dropping on Sunday. The only thing I can think of was as my body started recovering over the weekend and early this week, it started regaining some of the muscle ( and water??) it lost in its overtrained depleted state. Last year, I lost over 2 pounds after the first full week of cutting and 5 pounds the first three weeks. This year should be more gradual and I'll see what my weight is next week for a better indicator.

I have also noticed that my thirst and thus water intake has been going through the roof both out of the gym and in it the last few days. When I was practicing posing after my workout (in which I drank 48 ounces of water), I had cuts in the shoulders and back, but the quads were totally blurred out. They had been much more cut when I started the workout. It dawned on me that this may be a sign that I hold alot of my water in the legs, something I will keep an eye on as I start cutting up.

 

[Egoatdoor]

Friday and Saturday workouts: 12 reps, 2 minute rests. Last set to failure.

Friday: Hamstrings
Lying Leg Curls 55x12 70x12 85x12 1/2 ( Couldn't quite get the 13th rep all the way up!!!)( + 1/2 )
Seated Leg Curls 45x12 55x12 65x13( +3)
DB Stiff Deadlifts 40x12 55x12 75x13(+3)

Saturday: Shoulders, biceps, forearms, abs

Shoulders:
DB Press 35x12 50x12 55x13(+1)
Seated Side Laterals 15x12 25x12 30x15(+3)
Wide Grip Upright Rows 55x12 70x12 100x13(+1)
Rear Delt Machine 20x12 30x12 40x12 (+2)
DB Bent Over Laterals 20x12 30x12 40x15(+2)

Biceps:
Cable Curls 50x12 80x12 100x14
Incline Curls 12x12 20x12 25x11(-3)

Forearms:
Reverse Curls w/ EZCurl Bar 55x12 65x12 85(+5)x10

Abs: Hanging Leg Raises, 5 sets tucked and 4 sets with legs straight out, Two sets of twists w/ a stick.

Real good workouts for the hamstrings and delts. I really feel the hamstrings contracting much more using dumbbells for the stiff deads instead of a bar and my weights and reps are improving each workout. I started at 55 pounds and maxxed out at 10 reps in August. Friday I got 75 for 13.

I am right on target nutrition wise for the week and I can see some tightening in my physique starting to show.

Sunday is legs and triceps. If I feel good on warmups and acclimation sets, I want to add some weight to the squat.

Next week is looking very busy at work. I have either meetings or customer appointments every day through Thursday. I had to cancel my Monday night massage. I can't workout Wednesday or Thursday because I may be getting home late, so my schedule will be cardio Monday morning (doing the best I can less than 24 hours after a leg workout), tanning Monday night, then weights on Tuesday night, Friday afternoon( taking an off day from work) and Saturday morning.

 

[Journey]

Your so dedicated and Detailed! I love it! Thank you for all your help and for keeping such a great journal! Your going to kick ass at the beach
-Kim

 

[Emma-Leigh]

Friday: Hamstrings
Lying Leg Curls 55x12 70x12 85x12 1/2 ( Couldn't quite get the 13th rep all the way up!!!)( + 1/2 )
Seated Leg Curls 45x12 55x12 65x13( +3)
DB Stiff Deadlifts 40x12 55x12 75x13(+3)

Saturday: Shoulders, biceps, forearms, abs

Shoulders:
DB Press 35x12 50x12 55x13(+1)
Seated Side Laterals 15x12 25x12 30x15(+3)
Wide Grip Upright Rows 55x12 70x12 100x13(+1)
Rear Delt Machine 20x12 30x12 40x12 (+2)
DB Bent Over Laterals 20x12 30x12 40x15(+2)

Biceps:
Cable Curls 50x12 80x12 100x14
Incline Curls 12x12 20x12 25x11(-3)

Forearms:
Reverse Curls w/ EZCurl Bar 55x12 65x12 85(+5)x10

Abs: Hanging Leg Raises, 5 sets tucked and 4 sets with legs straight out, Two sets of twists w/ a stick.

Arggg... You never stop amazing me. You are CUTTING and you are pulling off 5 more reps for some of your exercises!! Congratulations.

I hope next week is not too busy for you.

 

[Egoatdoor]

Your so dedicated and Detailed! I love it! Thank you for all your help and for keeping such a great journal! Your going to kick ass at the beach
-Kim

Thanks Kim for the encouragement!

Kick ass? I'm such a non violent person. Unless of course someone kicks sand in my face, LOL.

I would settle for a couple of whistles from the women.

 

[Egoatdoor]

Arggg... You never stop amazing me. You are CUTTING and you are pulling off 5 more reps for some of your exercises!! Congratulations.

I hope next week is not too busy for you.

Hey, Emma. I'm trying....seriously, its only been one full week. If I'm pushing these same weights and reps a month from now, that would really be headline news.

Things are looking up a bit on the job front. I found out today that I do not have to go to the Tuesday meeting after all, so I will have more time now to prepare for Wednesday and Thursday. Today was bad though eating wise. My meeting ran long, so I had to grab takeout sandwich, soup and chips for lunch.