Fat Cat's Journal

[MCx2]

Well, I'm on here for a reason, so I might as well post my workouts daily and get feedback from the regulars.

Wednesday: Back and Biceps

Back:

Hammer Strength Front Pulldowns:
135 lbs (total resistance) 1 set x 15 reps (warm up)
225 lbs (total resistance) 2 sets x 10 reps, 1 set x 8 reps

T-Bar Rows:
125 lbs (total resistance) 3 sets x 10 reps

Bent Over Barbell Rows:
135 lbs 4 sets x 10 reps

Deadlifts:
135 lbs 1 set x 15 reps (warm up)
225 lbs 2 sets x 8 reps
275 lbs 2 sets x 4 reps

Front Barbell Shrugs:
135 lbs 1 set x 18 reps (warm up)
225 lbs 2 sets x 15 reps
275 lbs 2 sets x 8 reps

Biceps:

Standing Alternating Dumbell Curls:
30 lbs (each hand) 1 set x 12 reps (warm up)
40 lbs (each hand) 3 sets x 10 reps

EZ Bar Preacher Curls: (not sure what the bar weighs, amount listed is weight I put on the bar)
60 lbs 2 sets x 12 reps, 1 set x 10 reps

Preacher Alternating Dumbell Hammer Curls
30 lbs (each hand) 3 sets x 10 reps

Over all it was a good day. My normal back routine has One Arm Dumbell Rows in it, I hadn't increased the weight I use for it in almost a month so I decided to cycle it out. The T-Bar rows were just re-introduced also. I normally start with Straight Bar curls for biceps, but they have been at a standstill as well, so I decided to do dumbells first.
I started dieting on Monday and I'm friggin tired as hell because of it. My strength isn't suffering in the gym but I feel like death warmed over after my workouts. This is the first week I've started to work 2 muscle groups per day. I finally realized it's not realistic to think I'm gonna do cardio after lifting. I dont get to the gym until 6PM every night and I don't wanna be there until 8. I decided to dedicate 2 days a week to cardio only, 1 day of complete rest and 4 days of lifting.

 

[AKIRA]

Well, I'm on here for a reason, so I might as well post my workouts daily and get feedback from the regulars.

Wednesday: Back and Biceps

Back:

Hammer Strength Front Pulldowns:
135 lbs (total resistance) 1 set x 15 reps (warm up)
225 lbs (total resistance) 2 sets x 10 reps, 1 set x 8 reps

T-Bar Rows:
125 lbs (total resistance) 3 sets x 10 reps

Bent Over Barbell Rows:
135 lbs 4 sets x 10 reps

Deadlifts:
135 lbs 1 set x 15 reps (warm up)
225 lbs 2 sets x 8 reps
275 lbs 2 sets x 4 reps

Front Barbell Shrugs:
135 lbs 1 set x 18 reps (warm up)
225 lbs 2 sets x 15 reps
275 lbs 2 sets x 8 reps

Biceps:

Standing Alternating Dumbell Curls:
30 lbs (each hand) 1 set x 12 reps (warm up)
40 lbs (each hand) 3 sets x 10 reps

EZ Bar Preacher Curls: (not sure what the bar weighs, amount listed is weight I put on the bar)
60 lbs 2 sets x 12 reps, 1 set x 10 reps

Preacher Alternating Dumbell Hammer Curls
30 lbs (each hand) 3 sets x 10 reps

Over all it was a good day. My normal back routine has One Arm Dumbell Rows in it, I hadn't increased the weight I use for it in almost a month so I decided to cycle it out. The T-Bar rows were just re-introduced also. I normally start with Straight Bar curls for biceps, but they have been at a standstill as well, so I decided to do dumbells first.
I started dieting on Monday and I'm friggin tired as hell because of it. My strength isn't suffering in the gym but I feel like death warmed over after my workouts. This is the first week I've started to work 2 muscle groups per day. I finally realized it's not realistic to think I'm gonna do cardio after lifting. I dont get to the gym until 6PM every night and I don't wanna be there until 8. I decided to dedicate 2 days a week to cardio only, 1 day of complete rest and 4 days of lifting.

2 muscle groups? On this day you worked more than that. Biceps, Lats, Rhomboids, Traps, forearms, erector spine, multifidi, hamstrings, posterior deltoid. Haha, but no I know what you mean, back and bis.

Believe or not, when I first switched from doing say, one bodypart a day to "moving" days, it was tough. In fact, I just made a comment on another thread about how shitty it was to do squats and deadlifts in one day, but it goes away. Your body adjusts real quick to that kind of volume. I think I did on my 2nd or 3rd week. Then it was CAKE.

So far, your back day looks good. I read on your welcome thread that you were interested in power. You mean maximum strengh? Or moving a weight as fast as you can without sacraficing form?

 

[MCx2]

Exactly. Normally I work back one day, chest another and so on... I felt real good on Wednesday doing back and bi's together. I do deadlifts on back bay, and stiff legged deadlifts on leg day. By power I meant power, lol. Lower reps, higher weight, only I didn't do that on Wednesday. I stayed with what was comfortable, what has been working for me over the last 6 months, 8-12 reps and a few assisted reps if need be at the end of the sets. On Monday (3/20) I started really wathing what I'm eating. I'd like to hit 200lbs here in the next few weeks, which at this pace should be for the most part easy. I figure my target weight will be in the mid 180's but thats down the road a bit. Baby steps...

Meals on Friday (3/24)

6:30 AM - 3 eggs, 3 slices of turkey bacon, 2 slices of whole wheat bread, 12 oz. of OJ
9:00 AM - 4 oz. Lowfat Cottage cheese, 1 banana
11:00 AM - 1 can of tuna w/ hot sauce
1:30 PM - Grilled Chicken Caesar Wrap from Chow Bella (friday is office lunch day)
3:00 PM - Meal Replacement Shake
5:00 PM - 58 g whey protein shake (pre workout)
6:00 PM - 1 hour on eliptical
7:00 PM - 29 g whey protein shake (post workout)
8:00 PM - 8 oz grilled chicken, broccoli spears, 2 slices of whole wheat bread

This is basically what I'll be eating for the next few weeks... the 1:30 PM meal will be different most days tho.

 

[MCx2]

Saturday 3/26/06: Shoulders,Triceps, and Cardio

Shoulders:

Hammer Strength ISO Shoulder Press:
1 plate (each side) 1 set x 15 reps (warm up)
2 plates (each side) 3 sets x 8 reps

Dumbell Lying Rear Lateral Raises (on incline bench)
15 lbs (each hand) 1 set x 15 reps
20 lbs (each hand) 3 sets x 10 reps

Standing Dumbell Shoulder Press:
40 lbs (each hand) 3 sets x 12 reps

Seated Lateral Raises
25 lbs (each hand) 3 sets x 10 reps

Triceps:

Skull Crushers superset with Close Grip Bench: (EZ Bar, not sure what bar weighs, weight listed is what I put on the bar)
60 lbs 2 sets x 10 reps (each movement)
50 lbs 1 set x 10 reps (each movement)

Cable Rope Pushdowns:
60 lbs 2 sets x 12 reps
50 lbs 1 set x 15 reps

Seated Overhead Dumbell Extension? (not sure what this one is really called)
60 lbs 3 sets x 12 reps

Cardio:
30 minutes on eliptical

Today was another good day in the gym. I weighed myself today for the first time since Wednesday, down to 209. For the past 4 months or so I have been between 217 and 220. Only six days of dieting and I'm down under 210, very encouraging.
This was my basic workout for both groups today, but I had a little extra energy so I tried someting a little different. I've never done the standing dumbell shoulder presses before. A friend of mine had been experimenting with some standing presses and I figured why not try em. They felt real good, and I have one helluva pump in my shoulders right now. Triceps was buisness as usual, this is the first week I was able to complete 2 full sets of 60 lbs skull crushers/close grip. Hopefully next week I wont have to drop to 50 at all to compete the sets.

 

[MCx2]

Sunady 3/26/06 Legs and Cardio

Legs:

Squats:
135 lbs 1 set x 12 reps (warm up)
225 lbs 1 set x 8 reps
245 lbs 1 set x 6 reps
225 lbs 1 set x 8 reps
(this is where I tweaked my back)

Leg Extensions:
110 lbs 1 set x 18 reps
130 lbs 1 set x 15 reps
130 lbs 1 set x 12 reps
(my lower back hurt too much at this point)

Cardio:
15 miniutes @ 3.0 mph on treadmill
35 minutes on eliptical


Well, today sucked. I don't know what it is about my back on Sunday's, but everytime I do legs I tweak it a little. I think it must be my mattress, or the way I sleep on it. When I do legs in the evening I have no problems, but when I try to do legs on Sunday morning, I'm in pain. Oh well, I know not to do legs on Sunday anymore. So I decided to turn today into a cardio day, which worked out because the hottest girl in the gym "Grumpy" decided to use the eliptical right next to me (there were at least 10 of them available) allowing me to kick my cardio into high gear! HPOA's (Hot pieces of ass) are great motivation, better than any supplement I can think of...
So today wasn't a total loss I guess but I am disapointed that I didn't get to lift more. At least I didn't chance injuring my back any further. There is always next week...

 

[AKIRA]

I just made a thread in training about having a shitty workout and wanting to give up and/or leave early.

I may have a hernia so who knows when ill be able to do lower body again.

 

[MCx2]

Monday 3/27/06 Chest, Abs, and Cardio

Chest:

Barbell Flat Bench:
135 lbs 1 set x 15 reps (warm up)
225 lbs 1 set x 8 reps
245 lbs 1 set x 5 reps
275 lbs 1 set x 3 reps
225 lbs 1 set x 8 reps (7th and 8th reps assisted)

Incline Dumbell Press:
70 lbs (each hand) 2 sets x 10 reps
70 lbs (each hand) 1 set x 8 reps

Incline Dumbell Flyes:
35 lbs (each hand) 3 sets x 12 reps

Decline Barbell Press:
185 lbs 3 sets x 10 reps

Abs:

Seated Crunch Machine? (the one where there are overhead hand grips)
80 lbs (resistance) 3 sets x 25 reps

Cardio:
35 minutes on eliptical

Today was a so-so day, I'm really starting to feel the lack of carbs in my diet. In fact last week in my flat bench routine, I did 275 lbs for 2 sets of 5 reps, not even close today, of course missing 2 meals today couldn't of helped anything (dumbass). But of course, I expected this, you can't cut your carb intake from close to 400 a day to around 100 without noticing some energy loss I would imagine. Now I just have to find that happy medium with the carb intake, to where I'm not sacraficing a ton of energy, but still dropping the fat. Everything after flat bench was fairly light today, just didn't have the steam I normally have. I decided to throw the crunches in there because I was waiting for an elipical machine. Got a good 35 minutes in on it, so I'm still on track to drop under 200 lbs...

 

[MCx2]

Tuesday 3/29/2006 Back, Biceps, Cardio

Back:

Hammer Strength Front Pulldowns:
1 plate (eash side) 1 set x 15 reps (warm up)
2 plates (each side) 1 set x 12 reps
2 plates + 10 lbs (each side) 1 set x 10 reps
2 plates + 20 lbs (each side) 1 set x 8 reps

One Arm Dumbell Rows:
75 lbs (each hand) 3 sets x 10 reps

Bent Over Barbell Rows:
135 lbs 3 sets x 12 reps

Cable Straight Arm Pulldowns:
150 lbs 3 sets x 12 reps

Front Barbell Shrugs:
135 lbs 1 set x 18 reps (warm up)
225 lbs 1 set x 15 reps
275 lbs 1 set x 10 reps
225 lbs 1 set x 12 reps

Biceps:

EZ Bar Preacher Curl: (not sure weight of bar, ammount listed is what I put on bar)
60 lbs 3 sets x 12 reps

Incline Dumbell Curl:
35 lbs (each hand) 3 sets x 10 rep

Dumbell Preacher Hammer Curls
30 lbs (each hand) 3 sets x 12 reps

Cardio:
30 minutes on eliptical


Today was a pretty decent day. I increased the weight on a few exerscises, and the ones I didn't I ended up doing a few more reps. I didn't like the T-bar rows last week, so I put the One arm Dumbell rows back in. Those may be the toughest exerscise of all for me. I find it very difficult to get my wind when doing them, but I also find them extremely effective. No deadlifts today, I didn't want to chance anything with my lower back being tender from Sunday, but it feels fine this morning.
I'm obviously still draggin ass from the lack of carbs but I added about 40 yesterday and I didn't miss any meals, which I would imagine had a direct effect on my performance. Another 30 minutes on the eliptical today and I'm headed toward 200 lbs...

 

[MCx2]

Thursday 3/30/06 Shoulders, Triceps, and Cardio

Shoulders:

Hammer Strength Shoulder Press:
1 plate (each side) 1 set x 15 reps (warm up)
2 plates (each side) 2 sets x 8 reps
2 plates (each side) 1 set x 6 reps, 1 plate (each side) 1 set x 8 reps (drop set)

Dumbell Lying Rear Lateral Raises (on incline bench):
20 lbs (each hand) 1 set x 12 reps
25 lbs (each hand) 2 sets x 10 reps

Standing Dumbell Shoulder Press:
50 lbs (each hand) 3 sets x 8 reps

Seated Lateral Raises:
30 lbs (each hand) 1 set x 10 reps
25 lbs (each hand) 2 sets x 12 reps

Triceps:

Skull Crushers superset with Close Grip Bench: (EZ Bar, not sure what bar weighs, weight listed is what I put on the bar)
60 lbs 3 sets x 10 reps (each movement)

Cable Rope Pushdowns:
60 lbs 3 sets x 12 reps

Seated Overhead Dumbell Extension? (not sure what this one is really called)
60 lbs 2 sets x 12 reps
50 lbs 2 sets x 12 reps

Cardio:
34 minutes on eliptical

Very good day today. I improved on every exerscise this week. I was going to dump the Hammer Strength Shoulder Press for some Seated Barbell Presses but my workout partner never showed up so I stuck with the machine. It's really not a bad replacement in my opinion, considering I have shoulder problems, it's probably better for me anyway. I tried a little extra weight on the Standing Dumbell Presses, had to drop the reps but I still got 8 in on each set so thats good. Went up for the first time in over a month on both raises, so I was happy about that too. I didn't drop the weight on the Skull Crushers either which was my goal for this week, but I had to drop a few reps, so even trade off I guess. Great work on the eliptical again and there was yet another HPOA so I was really crankin on that thing... Good stuff, I'll sleep like a baby tonite.

 

[MCx2]

Friday 3/31/06 Legs (light)

Legs:

Squats:
135 lbs 1 set x 18 reps (warm up)
225 lbs 2 sets x 8 reps
135 lbs 1 set x 15 reps

Leg Extensions:
90 lbs 1 set x 22 reps
110 lbs 1 set x 18 reps
130 lbs 1 set x 12 reps

Leg Press:
4 plates (each side) 1 set x 15 reps
5 plates (each side) 1 set x 12 reps
6 plates (each side) 1 set x 8 reps

Seated Leg Curls:
90 lbs 1 set x 15 reps
100 lbs 1 set x 12 reps
110 lbs 1 set x 10 reps

Seated Calf Raises:
2 plates 3 sets x 20 reps
3 plates 1 set x 10 reps

After having back pain on Sunday after squats I decided not to push too hard today. I lowered weights all around and pretty much just went to complete failure on every set, except squats. Not really much to report today, I didn't do SLDL today again because of my back, but I don't think that will be an issue next week. All in all though it was a pretty good day. I have a shredded right knee so any kind if pushing with my legs is good. All my sets were completed with about 45 seconds of rest between so my heart rate was at a good pace the whole workout. My calves were cramping pretty badly at the end there so I left Standing Calf Raises out this week. Again, I was happy with the workout today..

 

[MCx2]

Monday 4/3/06 Chest (light), abs, and cardio

Chest:

Incline Barbell Press:
135 1 set x 15 reps (warm up)
185 1 set x 10 reps
205 1 set x 8 reps
185 1 set x 10 reps
135 1 set x 12 reps

Flat Dumbell Press:
70 lbs (each hand) 3 sets x 10 reps

Flat Dumbell Flyes:
35 lbs (each hand) 3 sets x 10 reps

Hammer Strength ISO Decline:
2 plates (each side) 3 sets x 10 reps

Abs:

Seated Crunch Machine:
80lbs 3 sets x 25 reps

Cardio:
32 minutes on eliptical

After the first warm-up set I did I could tell today was going to be a light lifting day. I don't know if it was the time change, lack of sleep, or the fact that I had sex for 4 hours on Saturday, but I was drained. I've been eating alot more carbs than I had originally planned, so thats probably not it. Anyway, got a decent pump and I got my 1/2 hour of cardio in so I guess I can't complain. I didn't get a very good night sleep last night either so I'm hoping I'll catch a burst or energy before the gym tonite, or I'll be worthless again...

 

[MCx2]

Tuesday 4/4/06 Back and Bi's

Back:

Hammer Strength Front Pulldowns:
1 plate (each side) 1 set x 15 reps (warm up)
2 plates (each side) 1 set x 12 reps
2 plates + 25lbs (each side) 2 sets x 10 reps
2 plates (each side) 1 set x 10 reps

One Arm Dumbell Rows:
75 lbs (each hand) 3 sets x 10 reps

Close Grip Pulldowns:
150 lbs 3 sets x 10 reps

Front Barbell Shrugs:
225 lbs 4 sets x 15 reps

Deadlifts:
135 lbs 4 sets x 15 reps

Biceps:

EZ Bar Preacher Curls: (not sure weight of bar, ammount listed is what I put on bar)
65lbs 3 sets x 12 reps

Concentration Curls:
35 lbs (each hand) 3 sets x 12 reps

Dumbell Preacher Hammer Curls:
35 lbs (each hand) 3 sets x 10 reps


Today was very intense, not only did I add weight in some places, I dropped my RI's from my usual 60-90 seconds, to 45 seconds. I was sweating more than when I do cardio. I did light weight on the deadlifts this week just to make sure my back is 100%, it felt great. I almost puked after I finished the deadlifts, my heart was really going today, so much I almost skipped biceps all together this week. But somehow I managed to muster the strength to get thru the workout. NO CARDIO today, I was planning on it but I think the pace I did my workout at was enough. Fan-fucking-tastic day today, I'm very proud of myself for woking thru, I've earned my day off!

 

[MCx2]

Thursday 3/6/06 Shoulders, Triceps, and Cardio

Warm Up:
10 minutes on treadmill

Shoulders:

Seated BB Shoulder Press:
115 lbs 1 set x 15 reps (warm up)
135 lbs 1 set x 10 reps
155 lbs 1 set x 8 reps
135 lbs 1 set x 10 reps

Dumbell Lying Rear Lateral Raises (on incline bench):
25 lbs (each hand) 4 sets x 12 reps

Seated Dumbell Shoulder Press:
65 lbs (each hand) 3 sets x 8 reps

Seated Lateral Raises:
20 lbs (each hand) 4 sets x 15 reps

Triceps:

Seated Overhead Dumbell Extension? (not sure what this one is really called)
70 lbs 3 sets x 12 reps

Cable Pushdowns w/ Straight handle:
150 lbs 2 sets x 12 reps
120 lbs 2 sets x 15 reps

Cable Rope Pushdowns:
60 lbs 3 sets x 12 reps

Cardio:
34 minutes on eliptical

Today was a little different. I started with the BB shoulder presses today. Haven't done them in a while so I used a weight I knew I could handle, and I'm glad I did because my shoudler was bothering me, but it always does with this exerscise. Today was pissing me off, everytime I went to do a tricep exerscise, someone was on the equipment I wanted. This never happens at my gym, thats why I work out there! I did a different tricep routine today which is good anyway. RI's were lower than usual again and I got good work in on cardio.

 

[MCx2]

Friday 4/7/06 Legs

Legs:

Squats:
135 lbs 1 set x 15 reps (warm up)
225 lbs 1 set x 12 reps
275 lbs 1 set x 8 reps
315 lbs 1 set x 6 reps
225 lbs 1 ser x 8 reps

Leg Extensions:
120 lbs 3 sets x 12 reps

Romanian Deadlifts:
135 lbs 1 set x 15 reps
205 lbs 1 set x 8 reps
225 lbs 1 set x 6 reps
135 lbs 1 set x 12 reps

Seated Calf Raises:
3 plates 3 sets x 12 reps


Well today was great. I threw some decent weight for me on the squats today and my knees and my back held up just fine. Obviously my squat max has gone up considerably since I last checked. I'm pretty sure my deadlifts are up there too, I've never done that much weight with the Romanian Deadlifts before. Good stuff. Once again, I almost lost my lunch after the deadlifts so I only did one exerscise for calves. Again a great day.

 

[MCx2]

Monday 4/10/06 Chest and Cardio

Chest:

Incline Barbell Press:
135 lbs 1 set x 15 reps (warm up)
185 lbs 3 sets x 10 reps

Flat Dumbell Press:
70 lbs (each hand) 3 sets x 10 reps

Flat Dumbell Flyes:
40 lbs 3 sets x 10 reps

Decline Barbell Press:
205 lbs 3 sets x 12 reps

Cardio:
32 minutes on eliptical

Today was another lighter chest day. I decided to do cut back on my sets today and keep a steady weight. Suprisingly I had a great pump in my upper chest after inclines. The rest of the routine was pretty basic, nothing too special today. Another HPOA had me moving like a champ on the eliptical machine so thats always good.

 

[MCx2]

Tuesday 4/11/06 Back and Biceps

Biceps:

Barbell Curl:
45 lbs 1 set x 15 reps (warm up)
95 lbs 3 sets x 10 reps

Incline Dumbell Curls:
35 lbs (each hand) 3 sets x 10 reps

Preacher Dumbell Hammer Curls:
35 lbs (each hand) 3 sets x 10 reps

High Cable Curls:
40 lbs (each side) 3 sets x 12 reps

Back:

Hammer Strength Fron Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates (each side) 3 sets x 12 reps

One Arm Dumbell Rows:
75 lbs 1 set x 12 reps
75 lbs 2 sets x 10 reps

Bent Over Barbell Rows:
185 lbs 3 sets x 10 reps

Front Barbell Shrugs:
225 lbs 3 sets x 15 reps


Today was just buisness as usual. I did biceps first today and I definitely noticed a difference when doing back. No big deal today was a lower intensity day anyway. No cardio, I was a little spent after lifting.

 

[MCx2]

Thursday 4/13/06 Shoulders and Triceps

Shoulders:

Standing Military Press:
95 lbs 1 set x 12 reps (warm up)
115 lbs 2 sets x 10 reps
135 lbs 1 set x 8 reps

Dumbell Lying Rear Lateral Raises (on incline bench) superset with Seated Lateral Raises:
25lbs (each hand) 3 sets x 12 reps (each movement)

Seated Arnold Press:
40 lbs 3 sets x 12 reps

Triceps:

Skull Crushers Superset with Close Grip Bench: (not sure what bar weighs, weight listed is what I put on bar)
60 lbs 3 sets x 12 reps (each movement)

Seated Overhead Dumbell Extension?
60 lbs 3 sets x 12 reps

Cabe Rope Pushdowns:
60 lbs 3 sets x 15 reps

Today was so-so. I've been a little under the weather for the last few days and I'm not sure why. On Tuesday I almost passed out while doing preacher hammer curls, very odd. The same thing happened today when I was doing Military Presses. I'm not doing anything different than I was before, so I hope this is just a cold or something. It's not effecting my strength at all just my endurance a little. I cut cardio out because of my extreme fatigue after lifting. I do legs Friday so that will be the real test.

 

[MCx2]

Friday 4/14/06 Legs (light)

Legs:

Squats:
135 lbs 1 set x 15 reps
225 lbs 3 sets x 12 reps

Romanian Deadlifts (on 3" high box)
135 lbs 3 sets x 12 reps

Leg Press:
5 plates (each side) 3 sets x 12 reps

Seated Calf Raies:
3 plates 3 sets x 15 reps

After going pretty heavy last week on squats I decided to pace myself this week. I just wanted to get in there and get a good sweat going and I sure did. RI's were 45 seconds and less so I was pretty spent. I did the Romanian Deadlifts with nice light weight and really streched my hammies out good. My heartrate was really up there today so I stuck with just the 4 exerscises.

I went and hung out with some people last night that I hadn't seen since Christmas. They were very impressed with the way I have leaned up, and for the second time in 2 days someone told me I'm really starting to get that "V" shape. Pretty much everything I've been working towards is comming around!

 

[MCx2]

Monday 4/17/06 Chest and Abs

Chest:

Incline Barbell Press:
135 lbs 1 set x 15 reps (warm up)
185 lbs 3 sets x 10 reps

Flat Dumbell Press:
70 lbs (each hand) 3 sets x 10 reps

Flat Dumbell Flyes:
40 lbs 3 sets x 10 reps

Decline Barbell Press:
205 lbs 3 sets x 12 reps

Abs:

Seated Crunch Machine:
80 lbs 3 sets x 25 reps

Leg Raises:
3 sets x 18 reps

Just about the exact same routine as last Monday except no cardio. I was really fortunate to do what I did today considering how tired I was from the weekend. I didn't try to increase anything anywhere so I didn't hurt myself trying, I was that tired. No cardio today, I had to go shopping afterwards. Again I was lucky just to get thru the routine today, not bad. I think after this week I'm either gonna take a week off, or change things up a bit, we shall see after a few more sessions this week. I've had a feeling a nausea after working out for the last week or so and I'm not sure what it's linked to. I haven't changed anything in my diet or in my program so I'm a little confused. Could this be a symptom of overtraining? I think I'll do some research, maybe post a thread about it...

 

[MCx2]

Well no need to start a new thread on it, I think I found the answer I was looking for in just a few minutes:

It's not overtraining until you experience symptoms of overtraining, ie. increased resting HR, Increased BP, restlesness, etc.

I think the nausea is probably from elevated blood pressure, and for the last week I've been kinda restless and have had a little trouble sleeping. I'm guessing the best thing to do is take time off?

 

[AKIRA]

Well no need to start a new thread on it, I think I found the answer I was looking for in just a few minutes:



I think the nausea is probably from elevated blood pressure, and for the last week I've been kinda restless and have had a little trouble sleeping. I'm guessing the best thing to do is take time off?

Yeah overtraining is not uncommon but for the time youve been working out until now, Id say its prolly not occurring yet. Plus, youve been going up in strength here and there and the biggest sign of overtraining is hitting a fucking plateau.

The nausea could be due to a variety of reasons. I used to get nausea A LOT. Turned out, it was the snot my big fucking nose makes. In stead of blowing it out (cuz its not moist enough) I snort it back...back to my throat. If feels the same thing as if you constantly had a finger down your throat. Anyway, right now at this time of year, its the worst for me. Myabe for someone that doesnt get it as bad as me may get it a little right now with the fucking pollen in the air.

OR.

Low sugar. I remember I used to keel over ready to vomit after doing legs (mostly legs), but sometimes it occurred when I did other workouts. A trainer at the forgotten Waterfront Fitness said when he has clients that get nausiated (sp?) he had them eat a couple of gummi bears before working out. ANd wha-la, stomach irritation was gone.

What do I do? Well, I drink a shit load of water (i bring a water bottle) for my lovely snot situation and I make sure I eat some sort of sugar before I workout. Half a protein shake with milk does the trick. (Milk sugar)

 

[MCx2]

Yeah overtraining is not uncommon but for the time youve been working out until now, Id say its prolly not occurring yet. Plus, youve been going up in strength here and there and the biggest sign of overtraining is hitting a fucking plateau.

The nausea could be due to a variety of reasons. I used to get nausea A LOT. Turned out, it was the snot my big fucking nose makes. In stead of blowing it out (cuz its not moist enough) I snort it back...back to my throat. If feels the same thing as if you constantly had a finger down your throat. Anyway, right now at this time of year, its the worst for me. Myabe for someone that doesnt get it as bad as me may get it a little right now with the fucking pollen in the air.

OR.

Low sugar. I remember I used to keel over ready to vomit after doing legs (mostly legs), but sometimes it occurred when I did other workouts. A trainer at the forgotten Waterfront Fitness said when he has clients that get nausiated (sp?) he had them eat a couple of gummi bears before working out. ANd wha-la, stomach irritation was gone.

What do I do? Well, I drink a shit load of water (i bring a water bottle) for my lovely snot situation and I make sure I eat some sort of sugar before I workout. Half a protein shake with milk does the trick. (Milk sugar)

Yeah, I've been slowly re-introducing alot of carbs back into my diet, so that may help. It's weird tho, I've been feeling really sick after every workout lately. Usually like you said, it was only after legs and sometimes back and bi's. I may just have to back off a little, or better yet take a week off. Ill know after the end of this week...

 

[MCx2]

Tuesday 4/18/06 Back and Biceps

Back:

Hammer Strength Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates (each side) 1 set x 12 reps
2 plates + 25 lbs (each side) 1 set x 10 reps
2 plates + 25 lbs (each side) 1 set x 9 reps

Close Grip Cable Pulldowns:
140 lbs 1 set x 12 reps
150 lbs 1 set x 10 reps
140 lbs 1 set x 12 reps

One Arm Dumbell Rows:
75 lbs 3 sets x 10 reps

Dumbell Shrugs:
100 lbs (each hand) 3 sets x 15 reps

Biceps:

Standing Barbell Curl:
95 lbs 3 sets x 10 reps

Standing Dumbell Curls:
35 lbs 3 sets x 12 reps

Standing Dumbell Hammer Curls:
35 lbs 3 sets x 12 reps

No Cardio

Well today was interesting to say the least. Yesterday when I bought my protein the dude that owns the shop gave me a few samples of NO-Explode. So I tried some today, and I have to say, I liked it. I got an amazing pump and I had good energy and strength through the entire workout. BUT and thats a big BUT, I was still extremely light headed about 1/2 way thru doing back. In fact after my 3rd set of one arm dumbell rows, I almost puked. I was asking around the gym and they said pretty much the same thing as everyone else, eat more carbs/sugar closer to gym time. Either way, I had a good workout today.

 

[MCx2]

Wednesday 4/19/06 Cardio

Cardio:
15 minutes on treadmill 3.0 mph @ 2% incline
42 minutes on eliptical

There was more hot ass at my gym today than I have ever seen in my life. I had no problem waiting for an eliptical because I got to watch an MILF's ass bounce all over the place for 15 minutes. Anyway, not much to report, cardio is cardio.

 

[AKIRA]

Cardio:
15 minutes on treadmill 3.0 mph @ 2% incline
42 minutes on eliptical

There was more hot ass at my gym today than I have ever seen in my life. I had no problem waiting for an eliptical because I got to watch an MILF's ass bounce all over the place for 15 minutes. Anyway, not much to report, cardio is cardio.

hah, what are you on my schedule? I did active rest on wed too. Had no choice with my shitty fucking schedule. Anyway, Golds is FILLED with hot moms. I was starting to think thats all I like now are older women, but jesus, these women have had years of getting fat and miserable from having kids, sucking all that negativity up and using it to ge their fat asses in shape, and theyve already done it for a few years before I get to see them, so by that time they look incredible!

Theres this one tall woman at golds that is just kinda shitty in the face (old looking I guess) but her ass keeps calling my pelvis. I dont know whats going to win. My head telling me to stay away cuz of her face or my dick telling me to suck it up and fuck it. I would fuck her no problem, its getting there that what sucks. "Talking to her, maybe taking her out, etc. Ugh. In my book, if I have to think about it that much, then its not that good.

Then again she did this one legged hamstring curls, ya know when they bend over and do one leg at a time. Well, when she did that, her fucking spandex went up up her pussy. And since she was wearing light blue colored spandex, I got to see the crease and everything. God damn. But, there are others Id fuck.

Heh, just agreeing broadly.

 

[MCx2]

hah, what are you on my schedule? I did active rest on wed too. Had no choice with my shitty fucking schedule. Anyway, Golds is FILLED with hot moms. I was starting to think thats all I like now are older women, but jesus, these women have had years of getting fat and miserable from having kids, sucking all that negativity up and using it to ge their fat asses in shape, and theyve already done it for a few years before I get to see them, so by that time they look incredible!

Theres this one tall woman at golds that is just kinda shitty in the face (old looking I guess) but her ass keeps calling my pelvis. I dont know whats going to win. My head telling me to stay away cuz of her face or my dick telling me to suck it up and fuck it. I would fuck her no problem, its getting there that what sucks. "Talking to her, maybe taking her out, etc. Ugh. In my book, if I have to think about it that much, then its not that good.

Then again she did this one legged hamstring curls, ya know when they bend over and do one leg at a time. Well, when she did that, her fucking spandex went up up her pussy. And since she was wearing light blue colored spandex, I got to see the crease and everything. God damn. But, there are others Id fuck.

Heh, just agreeing broadly.

 

[MCx2]

Thursday 4/20/06 Shoulders and Triceps

Shoulders:

Seated Dumbell Press:
50 lbs 1 set x 15 reps (warm up)
70 lbs 1 set x 10 reps
70 lbs 2 sets x 8 reps

Dumbell Lying Rear Lateral Raises (on incline bench) superset with Seated Lateral Raises:
20 lbs (each hand) 3 sets x 12 reps (each movement)

Hammer Strength ISO Millitary:
1 plate + 25lbs (each side) 2 sets x 12 reps (drop sets) 1 plate 2 sets x 8 reps
1 plate (each side) 1 set x 15 reps

Triceps:

Skull Crushers Superset with Close Grip Bench (don't know what bar weighs):
60 lbs 3 sets x 12 reps (each movement)

Seated Overhead Dumbell Extension:
60 lbs 3 sets x 12 reps

Cabe Rope Pushdowns:
60 lbs 3 sets x 15 reps


Today was OK. I didn't have much strength today which I didn't understand but I got a decent workout anyway. I got a great pump in my posterior delts today which doesn't usually happen. I concentrated today on pausing at the top of my lateral raises for at least a second (thats why I dropped the weight) which helped out tremendously. I was going to switch triceps up today but the dip bar was taken and I don't like waiting around, so I did skull crushers. No cardio on lifting days for a while, I'll be back on Saturday for that.

 

[MCx2]

Friday 4/21/06 Legs and Abs

Legs:

Squats:
135 lbs 4 sets x 12 reps

Romanian Deadlifts:
135 lbs 4 sets x 12 reps

Leg Press:
4 plates (each side) 3 sets x 12 reps

Leg Curls:
90 lbs 3 sets x 12 reps

Leg Extensions:
90 lbs 3 sets x 12 reps

Seated Calf Raises:
3 plates 3 sets x 15 reps

Abs:

Seated Crunch Machine:
80 lbs 3 sets x 25 reps

Well I decided to attempt to go as deep as possible on squats today and I did, I even paused for a few seconds at the bottom. Not too shabby, I obviously kept the weight light and went for it. I decided to keep the weight light all around today, felt good. Got alot of work in because of it. Didn't feel sick at all today, and I didn't feel like I got a super workout, but if thats what it takes to feel better then so be it.

 

[MCx2]

Monday 4/24/06 Chest, Shoulders, Tri's

Chest:

Flat Bench:
135 lbs 1 set x 15 reps (warm up)
205 lbs 1 set x 12 reps
225 lbs 2 sets x 8 reps

Incline Dumbell Flyes:
40 lbs (each hand) 3 sets x 10 reps

Shoulders:

Seated Dumbell Press:
50 lbs 3 sets x 12 reps

Lying Rear Raises SS/w Lateral Raises:
15 lbs 3 sets x 15 reps (both movements)

Triceps:

Cable Pushdowns:
150lbs 3 sets x 12 reps

Rope Cable Pushdowns:
50 lbs 3 sets x 15 reps


Well I decided to change things up a little this week, I'm doing ALMOST a push/pull/legs. I will be doing this for the next 3 weeks just to test the waters. I must say the first day was good, I had a killer pump everywhere, and I feel like I really got a good workout. My triceps were thrashed by the time I got to rope pulldowns, so thats always good. I'm not quite sure what I did to it, but my wrist is all jacked up now. It didn't hurt until I tried to go to sleep last night, so well see how that plays out as well.

 

[MCx2]

Tuesday 4/25/06 Back and Bi's

Back:

Hammer Strength Front Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates (each side) 3 sets x 12 reps

T-Bar Bow:
2 plates 3 sets x 12 reps

One Arm Dumbell Rows:
80 lbs (each hand) 3 sets x 12 reps

Dumbell Shrugs:
110 lbs 3 sets x 15 reps

Biceps:

Standing Dumbell Curls (not alternating):
35 lbs (each hand) 3 sets x 12 reps

Dumbell Hammer Preachers:
35 lbs (each hand) 3 sets x 10 reps

Another fantastic day at the gym. I didn't leave it all on the first exerscise today like I tend to, this allowed me to jump up in some spots and bust out a couple extra reps in others. I noticed that my anterior delts are alot more sore than they usually are, I'm guessing that I can thank the good ole push pull system for that. The pumps that I've been getting from the NO-Explode are ridiculous, that's some good stuff. If I had my way I'd workout for hours on end, but we all know that's no good. Anyway, very pleased with the workout today.