Full Metal Jacket

[FMJ]

Week 16 Apr17-Apr23

Saturday Apr 17th - Upper body
Incline DB Press - 35X20, 35X16, 35X15
Flat Flys- 20X20, 20X20, 20X20
Cable Crossover - 20X20, 20X15, 20X14
Bent Rows - 115X20, 115X17, 115X14
Rope Pulldowns - 90X17, 90X15, 90X16
Shrugs - 115X20, 115X20, 115X20
Arnies - 25X20, 25X16, 25X13
Bent Raise - 10X20, 10X20, 10X20

Dietary details
Calories expected to be 3200
Macros expected to be 45%c 35%p 20%f
Weight 172.8lbs

Summary
Well, as you can see, I didn't really have a plan going into today. I wanted to do some high rep stuff but focus on some of the moves that I hadn't been doing. I still plan to keep Saturday and Sundays similar to my depletion workouts while on UD2 however, I'm not trying to deplete, so I'm not doing 5 sets. I will keep it split into upper on Sat and Lower on Sun. But I am doing some different exercises than I'll be doing on the other two days later in the week. Those will remain heavy compound moves but these two days will be used for doing some moves with "Fine Tuning" mixed in. For example the flat flys and crossovers and bent raises for read delts. I've also added in some shrugs, and the rope pulldowns for some really close grip lat work.
Maybe you guys can suggest some other stuff to throw in or possibly suggest a better approach. Remember though, this will be mostly high rep, moderate weight designed to hit those slow twitch fibers.

 

[FMJ]

Sunday Apr 18th- Lower body

Back squats - 150X20, 150X18, 150X16
Deadlifts - 95X17, 95X15, 95X10
Leg Ext. - 115X18, 115X17, 115X14
Leg Curls - 85X18, 85X18, 85X16
Pushdowns - 30X20, 35X20, 35X18
Curls - 50X20, 50X17, 50X15

Dietary details
Calories were 3194
Macros were 45%c 35%p 20%f
Weight 173.1lbs

Summary
This was a shitty day. I didn't really increase on the big compound moves. I started with squats and immediately after doing them, my lower back did that "tightening up" thing again. It wasn't like a pulled back or pain, it's like a hugh muscle pump. As a result I had to drop my deadlifts off by 50 pounds just to get through the set. Also bothed me a little during leg curls but I did manage to go up on those and leg extensions too. Other than that, nothing special here. I got the scale moving up which is nice, I'm sure it's allot of water due to the huge influx of carbs over the last few days but I don't care. 173 is 173.

 

[FMJ]

Tuesday Apr 20th- Tension training

Incline Press - 125X12, 125X12
Decline Press - 125X12, 125X12
Bent Rows - 150X11, 150X10
Pulldowns- 140X12, 140X11
Mil Press - 100X12, 100X10
Lat Raise - 25X12, 25X12
Squats - 210X12, 210X12
Deadlifts - 205X12, 205X10
Rope pushdowns - 45X12, 55X12
Standing curls - 65X12, 65X10

Dietary details Carb-up
Calories target is 3200
Macros target is 45%c 35%p 20%f
Weight 174.2lbs

Summary:
Today was a much better workout. I increased in allot of the weights and what I didn't increase, I went up in reps. Squats were very strong today and I didn't get that stiff back like I did on Sunday. I did get it again on the deads though which is why I only pushed out 10 reps on the last set, however I did go up another 5 pounds so that's cool.
After this I went to the dentist. I didn't mind the needles and drilling so much.. but the assistant is such a hottie, I hope she didn't see the massive wood I was sportin!
Anyway, rest day tomorrow and then onto power training. I think the in between days I will do some light cardio just go keep blood in those fat deposits.

 

[DaMayor]

So you've gained, what, six pounds? Now, is that a good "look at my new muscle!" six pounds?.... or a "Holy crap! I have DaMayor's abs!" (okay, okay...AB) six pounds?

 

[FMJ]

So you've gained, what, six pounds? Now, is that a good "look at my new muscle!" six pounds?.... or a "Holy crap! I have DaMayor's abs!" (okay, okay...AB) six pounds?

LOL.. A daMayor ab? So more like a keg than a 6 pack?


Sorry.. I couldn't resist!
Umm.. to be honest, the verdict's still out on the quality of the weight gain. I did gain about 1/2 inch around the biceps and my lats seem/feel bigger. My legs definitly grew, I can tell because I wear primarily jeans but this has been going since week 3 of UD2. Matter of fact, the last measurement I took was back in February. But hey, a half inch on my biceps in 6 weeks doesn't sound too bad to me.
I'm still pretty sure the majority of the weight is water though. I went from getting 50-100grams of carbs to 310-360 grams all within the last week. Why else would I see such a sudden increase in weight gain.
We'll see in a few more weeks.

 

[DaMayor]

LOL.. A daMayor ab? So more like a keg than a 6 pack?


Why bother with the other five when the one I have is so well developed?

Sorry.. I couldn't resist!
Umm.. to be honest, the verdict's still out on the quality of the weight gain. I did gain about 1/2 inch around the biceps and my lats seem/feel bigger. My legs definitly grew, I can tell because I wear primarilly jeans but was going on after the 3 week of UD2. Matter of fact, the last measurement I took was back in February. But hey, a half inch on my biceps in 6 weeks doesn't sound too bad to me.
I'm still pretty sure the majority of the weight is water though. I went from getting 50-100grams of carbs to 310-360 grams all within the last week. Why else would I see such a sudden increase in weight gain.
We'll see in a few more weeks.

Yeah, I forgot about the carb increase. I've learned not to worry about the water (non) issue....to easy to tweak either way. I'm thinking you're making some good gains...just takes a little longer for you old guys, that's all.

I'm going to buy some pants tonight....all of mine are falling off.....seriously. If I keep this up, I could just ditch the belt and be style-in' like a thug, Yo Yo Homie Cheese...lol.

 

[FMJ]

Thursday Apr 22nd - Power training

Incline press - 160X6, 160X6, 160X6
Decline Press - 160X6, 160X6, 160X6
Pullups - BWX7, BWX7, BWX7
Bent rows - 190X5, 190X5, 190X5
Mil Press - 110X6, 110X6, 110X6
Lat Raise - 25X6, 25X6, 25X6
Back squats - 260X6, 260X6, 260X6
Deadlifts - 150X6, 150X6, 150X6
pushdowns- 60X8, 60X8, 65X6
Chins - BWX10, BWX8, BWX7

Dietary details
Calories will be 3200
Macros will be 45%c 35%p 20%f
Weight 171lbs

Summary
Okay.. some cool things and some not so cool things to report about todays training. Forst, I increased on incline and declines today and went the distance on the reps. Also hit another new high on my squats. 260 pounds, 3 sets, 6 reps each! Yeah ya bastards!
Now onto the not so cool stuff. I have a theory about why my back has been giving me issues. I noticed it getting tight earlier than normal today. Usually, I start to feel it during the deadlifts but today I felt it during Military press. Which came right after Bent rows. I usually do the rows before the pullups but today I decided to switch that up. It's a good thing too because doing so may have made me realize that I'm doing entirely too many things that impact my lower back. Bent rows, mil press then squats into deads.. it's just one into the other. Next week, I'm gonna dump the Bent rows for seated rows and perhaps switch somthing for the mil press. That move is especially hard on my lower back. Hopefully that'll let me get my deads up again. I lowered them to 150 today just because again, the back was bothering me.

 

[DaMayor]

Your numbers still look great, but I would definately tweak the workout. A little detour around those back muscles might save you a lot of trouble in the future. Besides, you're no spring chicken, Mike.


GICH!

 

[Curt James]

Thursday Apr 22nd - Power training

Back squats - 260X6, 260X6, 260X6

Summary
Also hit another new high on my squats. 260 pounds, 3 sets, 6 reps each! Yeah ya bastards!

Awesome, FMJ!

 

[DOMS]

Thursday Apr 22nd - Power training

Incline press - 160X6, 160X6, 160X6
Decline Press - 160X6, 160X6, 160X6
Pullups - BWX7, BWX7, BWX7
Bent rows - 190X5, 190X5, 190X5
Mil Press - 110X6, 110X6, 110X6
Lat Raise - 25X6, 25X6, 25X6
Back squats - 260X6, 260X6, 260X6
Deadlifts - 150X6, 150X6, 150X6
pushdowns- 60X8, 60X8, 65X6
Chins - BWX10, BWX8, BWX7

That's your symmetrical, gonna build me a body, workout right there.

Solid workout, FMJ!

 

[FMJ]

Besides, you're no spring chicken, Mike.


GICH!

What makes you say that? Because I reek of Ben-Gay and have more ice packs than I have ice cubes?!?
It means nothing!

 

[FMJ]

Your numbers still look great...

Awesome, FMJ!

That's your symmetrical, gonna build me a body, workout right there.

Solid workout, FMJ!

Thanks gents. Coming from you guys, thats a big compliment!

 

[DaMayor]

What makes you say that? Because I reek of Ben-Gay and have more ice packs than I have ice cubes?!?
It means nothing!

Agreed. *holds up Geritol and tonic* Cheers!

 

[FMJ]

Okay,
I realize it's been almost a week since I updated my journal.
I caught a cold on Saturday (special thanks to my sons kindergarden class) and have been feeling like shit all week. However, I stuck with the training, didn't miss any days.. just been too lazy to post them so here they all are in one huge post!

Week 17 Apr24-Apr30

Saturday Apr 24th
Cable crossover - 30X12, 30X12, 30X10
Seated Rows- 105X12, 115X12, 120X12
Lat raise - 20X12, 20X12, 20X11
Leg Ext - 125X12, 125X12, 125X12
Leg curls - 95X9, 95X9, 95X9
Tricep Ext - 60X10, 60X12, 60X12
Preacher curls - 85X10, 75X11, 75X10

Sunday Apr 25th
Back squats - 200X12, 200X12, 200X9
Deadlifts - 200X12, 200X9, 200X10
Arnies - 30X12, 35X12, 35X12
Flat Flys - 25X12, 25X12, 25X12
Pulldowns- 130X12, 130X11, 130X11
Curls - 65X12, 65X12, 65X12
Tri Pushdowns - 55X12, 55X12, 55X12

Tuesday Apr 27th
Incline press - 165X6, 165X5, 165X4
Decline Press - 165X6, 165X6, 165X6
Arnies - 35X8, 35X8, 35X8
Lat Raise - 25X8, 25X7, 25X7
Seated Rows - 140X8, 150X6, 150X6
Pullups - BWX8, BWX7, BWX7
Leg Ext - 150X6, 150X6, 150X6
Deadlifts - 215X6, 215X6, 215X6
Tri Ext. - 70X6, 70X10, 70X8
Chins - BWX8, BWX7, BWX7

Thursday Apr 29th
Incline press - 165X6, 165X5, 165X5
Incline Flys - 30X6, 30X6, 30X6
Arnies - 35X8, 35X8, 35X8
Pullups - BWX7, BWX7, BWX7
Squats - 265X6, 265X6, 265X6
Leg Curls - 110X6, 110X7, 110X6
Chins - BWX8, BWX7, BWX7
pushdowns- 65X9, 75X6, 75X6
Seated rows - 150X7, 150X7, 150X7
Lat Raise - 25X6, 25X7, 25X8

Dietary details
Calories were typically in the 3600 range
Macros were mostly at 45%c 35%p 20%f
Weights in respective order were 175.6, 177.3, 175.1 and 176.4

Summary
I still hadn't come up with a routine I was happy with but the last two days felt really good. The main concern here was the back pains I was getting. I believe it was from the Hang cleans, military presses, arnies, deadlifts... etc so after moving things around, switching some things up, I think I came up with a routine I can do pain free. So ignore days 1 and 2 of this post.. days 3 and 4 are the keepers. I plan to cycle themeach twice a week. Days one and two I will do them in the higher 10-12 rep range and days 3 and 4 I will do them as performed above.
What do you guys think?
Oh, and as a side note, the deadlifts on the 27th and squats today were both PR's for me! I'm telling you guys, I'm on a role! This can only mean a big injury is coming! LOL!

 

[DaMayor]

Good God that was a long post!


So, you like Tuesday and Thursday, eh? ..and you're going to be working out four days a week? Am I getting that right? Aren't you concerned about overtraining? You know, you are pretty old.

I would get too paranoid about the possibility of injury..at our age that usually happens anywhere BUT the gym. Example:The abdominal tear/"hernia" I experienced eight years ago was from helping my Aunt out of the car. You'd be more likely to dislocate something while pushing a shopping cart around, or sweeping off the porch.

 

[FMJ]

Good God that was a long post!


So, you like Tuesday and Thursday, eh? ..and you're going to be working out four days a week? Am I getting that right? Aren't you concerned about overtraining? You know, you are pretty old.

I would get too paranoid about the possibility of injury..at our age that usually happens anywhere BUT the gym. Example:The abdominal tear/"hernia" I experienced eight years ago was from helping my Aunt out of the car. You'd be more likely to dislocate something while pushing a shopping cart around, or sweeping off the porch.

Ha hahaaa! I actually aggrevated my shoulder by trying to pull my blanket out from under myself while sleeping!
I'm not overly concerned about overtraining. Firstly because the workouts on Sat. and Sun will be using a lighter weight with higher reps. I'll only be going full throttle on the Tues. and Thurs. and I rarely take any exercise to failure. usually, I stop the rep before. As long as I keep making either rep or weight gains, I think I'm in okay shape. Ya know?
Also, you'll notice, I do the taxing stuff, like Squats along with Leg curls, instead of deads and then the next day I'll do the deads with leg extensions. That way, the CNS isn't constantly overloaded with each workout. I tried to keep the same type of "working up the intensity" design that UD2 used. So days 1 and 2 are moderate intensity and days 3 and 4 are more like 80-90%. What do you think? Still think it's too much?

 

[DaMayor]

So days 1 and 2 are moderate intensity and days 3 and 4 are more like 80-90%. What do you think? Still think it's too much?

Well, you have to consider my current mindset..(other than starved)..I've been doing two a week, short, sweet and heavy. (90% at least) Beyond that, once I establish a more ideal LBM, training will be a brand new ball game. I've just read a few articles about "older" lifters that call for as much as three or four days between workouts. Personally, I've enjoyed the two days between, considering I've been working the same muscle groups basically. Of course, when I go to a maintenance phase I will happily go back to a three day split...with isolation work.
As far as your plan goes, I guess it all depends on what your goal is....and, of course, what works best for you. My gut tells me it's too much, but that might just be for me right now.

 

[FMJ]

My gut tells me it's too much, but that might just be for me right now.

Hmmm....

Maybe you're right. I'll skip todays training and continue on a three day a week schedule. I'll just training tomorrow, then do the Tues and Thurs routines.

 

[DaMayor]

Hmmm....

Maybe you're right. I'll skip todays training and continue on a three day a week schedule. I'll just training tomorrow, then do the Tues and Thurs routines.

You just stick with DaMayor, Buddy....I'll have you weighing in at 250 in NO TIME....Bwahahaha!

 

[FMJ]

You just stick with DaMayor, Buddy....I'll have you weighing in at 250 in NO TIME....Bwahahaha!

****Scoffing Fudge brownies****

Lead the way, Mine host!

 

[Gazhole]

Workouts look great, man!

 

[DOMS]

I caught a cold on Saturday (special thanks to my sons kindergarden class) and have been feeling like shit all week.

Me too. My youngest gave me a bug that blesses me with a sore throat.

Nice job sticking to the workout!

 

[FMJ]

Me too. My youngest gave me a bug that blesses me with a sore throat.

Nice job sticking to the workout!

Thanks DOMS. Funny thing though.. the boy got over it in 3 days. I had it for 7. Gotta love aging! LOL!

 

[Curt James]

Ha hahaaa! I actually aggrevated my shoulder by trying to pull my blanket out from under myself while sleeping!

Probably one of the big reasons I don't have a firearm in the house. I'd be the guy to jump out of bed and shoot holes in my blanket for not cooperating.

 

[Curt James]

Thursday Apr 29th
Incline press - 165X6, 165X5, 165X5
Incline Flys - 30X6, 30X6, 30X6
Arnies - 35X8, 35X8, 35X8
Pullups - BWX7, BWX7, BWX7
Squats - 265X6, 265X6, 265X6
Leg Curls - 110X6, 110X7, 110X6
Chins - BWX8, BWX7, BWX7
pushdowns- 65X9, 75X6, 75X6
Seated rows - 150X7, 150X7, 150X7
Lat Raise - 25X6, 25X7, 25X8

HA! I don't want to hear another word about my leg curls. Your pullups are where it's at.

Leg curls will vary a ton based on the machine being used, but getting your chin near that bar or above is all muscle. Kudos!

 

[Gazhole]

Chinups are THE exercise. No question. Impressive shit.

 

[FMJ]

Week 18 May1-May7

Sunday May 2nd
Cable crossover - 30X12, 30X12, 25X12
Flat Flys - 25X12, 25X12, 25X12
Seated Rows- 120X12, 130X12, 135X12
Pulldowns - 130X12, 130X10, 130X9
Arnies - 30X12, 30X12, 30X12
Lat raise - 15X12, 15X12, 15X12
Leg Ext - 135X12, 135X12, 135X12
Leg curls - 100X11, 100X10, 100X9
Tricep Ext - 60X13, 60X12, 60X12
Curls - 65X12, 65X11, 65X9


Tuesday May 4th
Decline Press - 175X6, 175X5, 175X5
Incline press - 165X3, 165X4, 165X3
Squats - 270X6, 270X6, 270X6
Deadlifts - 270X6, 270X6, 270X6
Seated Rows - 150X6, 160X6, 160X6
Pullups - BWX7, BWX8, BWX7
Arnies - 35X12, 35X11, 35X10
Lat Raise - 20X7, 20X8, 20X6
Tri Pushdown - 65X6, 65X6, 65X5
Chins - BWX8, BWX7, BWX8


Dietary details
Calories were typically in the 3400 range
Macros were at 45%c 35%p 20%f
Weights is 174.6

Summary
Had a little trouble on Tuesday with my elbow so many of the lifts suffered. I had to decrease on a couple to avoid injury. My Incline press reps were cut short. My pulldowns, same deal and tricep move, I had to decrease the weight. Not too worried about it. Just need to rest it up for tomorrows workout. I'll go lighter again if need be. Weight has been all over the place this week. I was at 175 on Mon, then was at 176.8 on tuesday, now this morning I was back down just under 175. On the bright side, I was again able to get to a new PR on squats. Look at that shit guys.. 270! Awesome! Never could do that much weight before. Also I think I finally got the deadlift form straight. Not only did I do em without lower back pain but I was able to just drop the weight from the squat onto the floor and deadlift it. 270 pound deadlift (also a PR!) and felt like I could go up even more. So a little progress, a little setback.. not too worried, still going relatively in the right direction.

 

[DaMayor]

What'd you do to your elbow? Stop copying me!
Well, mine is more of a forearm issue...you can have the elbow issue.

Workouts still look good though. What was your problem with DL form? Don't recall you mentioning this before.

 

[FMJ]

What'd you do to your elbow? Stop copying me!
Well, mine is more of a forearm issue...you can have the elbow issue.

Workouts still look good though. What was your problem with DL form? Don't recall you mentioning this before.

Hey Buddy. I don't know what I did to my elbow actually. I think it started with skull crushers and when I switched to other movements for triceps, as soon as I started going heavier, it acted up again. i think it's tendonitis. I trained today and went a little lighter on incline and declines and it felt okay. Maybe it just needs some rest. As for the DL form, If you look back a few weeks I was complaining about my lower back getting pumped up allot doing DL's. I studied a few DL examples and lowered the weight and concentrated on the form more and think I got it down now.
I was able to get the weight back up even today, got through them without an issue. So I guess it was my form. DL's are a tough move to perform. There's so many things to concentrate on.. I mean, straight back, chest out, shoulders back, bend with the hips, lift with the hams.. It allot to remember! lol
I had a great training day today though and will post it up in a little while.

 

[DaMayor]

I was having problems with my right forearm, both inside and outside. The outside, of course, is medial epicondylitis (tennis elbow) and the inner lateral epicondylitis.(golfer's elbow) Funny, but I haven't played golf or tennis is years.
Mine is a repetitive use injury that was aggravated/finished off by weight training. Seems to hurt during pull movements, (I dare not do pull ups or hammer curls) but rarely push excercises. Trying to rest it completely is out of the question, since I juggle things all day, so I've just used Ibuprofen and bought one of those nifty tennis elbow braces....it seems to help a lot.