Mass and Chisel: Ego's New Journal

[Egoatdoor]

Trained back and traps Tuesday morning. Followed up with chest and shoulders Wednesday. Shoulders included the side lateral/wide grip upright row/bent laterals tri set and it was a killer. My traps and entire back were on fire for two days!

Travel to Atlanta for work was a bear. The weather wreaked havoc with the airports. My return flight Thursday was three hours late, so I missed my Friday morning workout and then got stuck late at work. Thus, I didn't train back and hams until 10 PM Friday night. After I worked out the knots in my back from Wednesday, the back workout went really well. Got 135 pounds for 13 reps on the last set of seated rows.

I slept in Saturday, had a big breakfast, rested, then ate again before training at 1 PM. Arm workout was excellent. Followed up with 25 minutes on the treadmill for cardio.

Diet is close to plan. I'll be a little under the 4100 calorie target for the week. Had some airport fast food Wednesday and Thursday, but my physique is still looking good. Got my early morning cardio in Thursday morning at the hotel. I had a great restaurant meal of mussels, baked chicken, vegetables and new potatoes Wednesday night. Passed on dessert.

 

[Egoatdoor]

holy cow...40 reps on walking lunges?? I bet you could hardly walk!!

Tomorrow is WALKING LUNGES AGAIN.

 

[b_reed23]

 

[Egoatdoor]

Awesome leg workout.

Squats 135x15 155x15 185x15 215x15
Leg Press 190x15 310x12 460x11
Hack Squats 150x10 200x12
One Lap of walking BB Lunges 30 lbs 41 reps on each leg

Seated Calf Raises 35x20 55x15 60x12
Standing Calf Raises on 45 degree machine 75x12 85x12 100x10
One Legged Calf Raises 60 seconds each leg 33 reps left leg 27 right leg

I'm flying home for the holidays Wednesday morning and will not be posting again until I get back home on the 29th. I'll be training back and biceps here Tuesday morning as planned and then my workouts will be as I can get them in during the holiday week.

Happy holidays to everybody!

 

[b_reed23]

lookin good...nice weight on leg press!

 

[Egoatdoor]

I had a good time over the holidays back in the Philadelphia area.

Some interesting things happened from a training and nutritional perspective. I did get all of my workouts in by training in the early morning before doing last minute shopping and "meeting and greeting" the rest of the day.

I flew in on Wednesday the 21st. Thursday I did chest, calves and cardio at my old gym, which gave me a free week's pass. Friday was back, hams and abs. The gym was closed Sunday for Christmas and I don't like doing legs on a weekday, so I did legs Saturday instead( Christmas Eve) and then did shoulders and biceps Monday.

Monday morning, I looked real flat and depleted when posing after the workout. I had been eating by feel as I did not have access to Fitday to track my calories and when I looked at my log later that day, I saw that one, my meal timing had been horrible ever since I left Houston. I was going 5, 6 and 7 hours between meals. Plus, even though I had several big meals such as Christmas Eve dinner, Christmas night dinner and some sit down meals at places like Lone Star Steakhouse and Buca Di Peppo, my total calorie intake by eyeballs looked low. So as of Tuesday, I started making sure I ate every 2 1/2 or 3 hours, and started going to Old Country Buffet for dinner ( including eating desserts). BOOM! By the time I left Thursday the 29th, my fullness was back and with getting in my cardio, I was still getting more cuts, especially in the legs.

The last couple of days there, I got some unsolicited comments from people I knew from the old gym as to how my physique had changed in the 4 months I had been gone. Bigger traps, wider shoulders, bigger arms, more cuts in the legs and more overall muscle density and thickness.

Tuesday was back and traps. I did 120 for dumbbell shrugs for the first time, getting 10 reps. Wednesday was chest and shoulders. I was surprised that my delts were still strong even though they had just been trained on Monday.

Back in Houston, I trained back and hams Friday morning. I couldn't believe the scale when I got on it before my workout. 193 1/2. I was 191 on Tuesday the 20th before I left. I usually lose weight when traveling.

Saturday was arms and 30 minutes of cardio, Sunday quads, calves and abs. All of my workouts this week were excellent. I added weight or reps on almost every exercise. My 15 rep squat was 235 Sunday and leg press was 480 (plates only, not including the sled), up 20 pounds from 2 weeks ago and 50 from 4 weeks ago. After my leg workout, my quads were huge with clearly defined cuts.

Tomorrow, I start the final week of this six week program. I am still deciding what exactly I will do starting next week, but my workout frequency will drop back to 4 days a week from five and then the following week, I will up the cardio to 3 days a week.

Nutritionally, I am 8 weeks out from vacation and now things get pretty strict. No white breads or bagels, even pre and post workout. My only breads, if any, will be a slice of whole wheat with my pre workout (carb up) meal. Pasta will be limited ( more on this later). No sugars and fruit juice will only be taken pre and during my workouts. I am adding several egg whites to my daily consumption and whole eggs will be limited to at most one daily. Fewer red potatoes and more yams. Other carb sources will be shredded wheat( I don't like oatmeal and this is a great substitute) and high fibrous vegetables such as broccoli and salads.

I have been packing two "Power Salads" to take to work each day the last few weeks. One is eaten for lunch and the other mid afternoon. In a tupperware container, I pack pre mixed salad mix from the produce section of my supermarket( I like the "Field Greens') along with a half can of tuna ( protein), chopped green or red peppers and onion( more taste), raisins( more carbs and some sweetness to the taste) and chopped pecan pieces ( healthy fat), topped with 4 tablespoons of fat free Italian salad dressing.

My calorie count will drop to 3800 this week from 4000 before I left for Christmas. My cuts are coming in, but I do not want to flatten out too much as my bodyweight should begin dropping by a couple of pounds a week. So I am going to carb cycle beginning now, rotating low ( usually on off days like today), medium and an occasional high day. The high days will include carb sources such as pasta and more consumption of potatoes and shredded wheat.

Its going to be 80 here today, so I will run a couple of errands and then tan for a few hours by the pool. Who would believe its January?

Back to the gym Tuesday for back and biceps.

 

[b_reed23]

well, look who's back! And he stayed pretty busy!!!

 

[Egoatdoor]

Monday's nutrition: 3099 calories, 223 g protein (29%), 342 carbs(43%), 98 g fat(28%). 112 ounces of water.

Tuesday morning workout: Back and biceps. Got up to 45 pounds, 10 reps on both seated dumbbell curls and hammer curls. The hammers were 5 pounds more than two weeks ago. I've been using lifting hooks for back work, shrugs and hammer curls the last eight months and these really help with the grip. There is no way I could have held onto those 45s or the 120s I did on shrugs last week for those number of reps without those hooks. Now I can go to muscle failure rather than grip failure.

The gym regulars were back today, so the gym was getting crowded as the morning went on. Someone mentioned that it was an absolute zoo in there yesterday. The New Year's Resolution crowd too???

 

[b_reed23]

don't you LOVE hammers?? They are my fave bicep exercise
yeah...new year crowd...we had them today too ... they will be gone by next week....

 

[Egoatdoor]

yeah...new year crowd...we had them today too ... they will be gone by next week....

Hope so.

 

[Egoatdoor]

Today's nutrition: 3943 calories, 232 g protein(23%), 620 g carbs(60%), 74 g fat(17%). Water intake 168 ounces.

I weighed 189 1/2 this morning.

 

[Egoatdoor]

Very good chest and calf workout this morning. Chest routine was short but intense and had a great pump afterwards.

Today's nutrition: 4027 calories, 220 g protein(22%), 554 g carbs(53%), 113 g fat (25%). Fat was up because I added extra nuts to my salads.

 

[Egoatdoor]

TEXAS LONGHORNS: NATIONAL CHAMPIONS!!!

 

[Egoatdoor]

Cardio Thursday morning. Did 30 minutes of high intensity interval walking on the treadmill. Worked up to 4.1 MPH at incline level #6. Finished with 5 minutes of set ups on a bench with dumbbells.

The cardio really jacked my appetite all morning. It tapered off after lunch.

Today's nutrition: 3470 calories, 227 g protein(26%), 459 carbs (51%), 93 fat(23%).

 

[Egoatdoor]

Friday morning was back and hamstrings. Finished hamstrings with walking dumbbell lunges. My hams and glutes were on fire.

Today's nutrition: 3975 calories. 238 g protein(24%), 544 carbs(53%), 101 fat(23%). Fat grams were higher than they should have been. I was rushing this morning packing my food and forgot to pack my fat free salad dressing. So I had to use regular Italian from the fridge at work. 30 grams of fat.

Saturday is marathon day. High volume shoulders and bis, then cardio.

 

[Egoatdoor]

Today's workout seemed like it took forever. That shoulder and bicep workout, which is 15 working sets of shoulders and 12 for biceps, would definitely be overtraining if I did it for any period of time. I did get an extra hour of sleep Friday, which helped my energy level. Also, I could not believe how cut my LEGS were after the workout and this was BEFORE my 20 minutes of HIT cardio. They looked close to stage ready. Where did that come from? My body weight was 189 pre workout.

I was at a slight calorie deficit relative to my 3800 target for the week, so I ate BIG today. The final totals: 4320 calories, 313 g protein( 29%), 558 carbs(50%0, 103 fat (21%). 192 ounces of water.

Averages for the week: 3809 calories, 238 g protein(25%), 520 carbs(53%), 94 fat (22%). Water intake 157 ounces daily. Low carb day Monday (342)., moderate carbs on Thursday(459).

Sunday starts week 6 of 12. I will start tanning at least once a week. I joined a tanning salon today, though the temperature will be 75 tomorrow, so I will get the real thing. I am adding CLA ( conjugated linoleic acid) to my supplements as an additional fat burner. I have never taken this before. I will be taking 2 capsules twice a day with meals, which totals 3 grams a day. My workout routine will go back to 4 days a week from five and I will post the new routine tomorrow. Cardio will be twice a week, probably Tuesday and Friday morning. Calorie target will be the same at 3800.

 

[Pylon]

Hey goat, hadn't been here in a while, thought I would drop in. When did you move to Texas?

 

[FranktheTank]

Sunday starts week 6 of 12. I will start tanning at least once a week. I joined a tanning salon today, though the temperature will be 75 tomorrow, so I will get the real thing. I am adding CLA ( conjugated linoleic acid) to my supplements as an additional fat burner. I have never taken this before. I will be taking 2 capsules twice a day with meals, which totals 3 grams a day. My workout routine will go back to 4 days a week from five and I will post the new routine tomorrow. Cardio will be twice a week, probably Tuesday and Friday morning. Calorie target will be the same at 3800.

Don't fall asleep in there

Everything's looking good

 

[Egoatdoor]

Hey goat, hadn't been here in a while, thought I would drop in. When did you move to Texas?

Hey Pylon. Good to see you back. I moved at the end of August. The details are on pages 6 and 7.

 

[Egoatdoor]

Don't fall asleep in there

Should be OK. They have stand up booths, which I prefer.

 

[b_reed23]

Sorry I haven't been here in a while...life got in the way It looks like you are really working hard, and eating right!!

 

[Egoatdoor]

Here is the new 4 week program I will start on Tuesday. It is a variation of the X Frame Program I used from August through October. As I cut, my legs have a tendency to get real big...too big relative to the upper body and they are actually too big already right now. So, this program emphasizes the back and shoulders, working each twice a week. Hitting these really hard should get upper body back into synch. No deadlifts and squats will be only be every other week and for 15 reps.

I was worried about doing this much volume as I continue cutting calories, so I cut the rest periods to 60 seconds or less which will reduce the amount of weight and thus the overall intensity and strain on my CNS.



Principles:
??? Four day program for four weeks January 8-February 4.
??? Rest periods will be 60 seconds except where indicated.
??? Minimize warm up sets to save time.

Split:

Tuesday Back/Shoulders
Wednesday Cardio
Thursday Chest/Arms/Abs
Friday Cardio
Saturday Shoulders and Back: Third day of cardio beginning week of January 15th.
Sunday Legs/Abs

If my schedule and energy level allows, the Saturday AM postworkout cardio may be done instead on Monday or Saturday nights at the apartment complex fitness room.

DAY ONE: BACK (HIGH VOLUME)/SHOULDERS (LOW VOLUME):

??? WIDE GRIP PULLDOWNS- 4 SETS 15, 12, 10, 8
??? WIDE GRIP ROWS ON SMITH MACHINE 3 SETS OF 12
??? WEIGHTED CHINS 3 SETS 25 POUND PLATE
??? DUMBBELL PULLOVERS 3 SETS OF 10

??? BENT LATERALS(ALTERNATE WITH BENT LATERALS ON AN INCLINE BENCH) 3 SETS OF 12
??? ANGLED ONE ARM SIDE LATERALS 2 SETS OF 10
??? ALERNATE FRONT RAISES ( ALTERNATE W/ FRONT BAR RAISES) 2 SETS OF 10 ( 45 SECOND RESTS)

DAY TWO: CHEST/ARMS/ABS

??? INCLINE SMITH MACHINE PRESS 4 SETS OF 12,10,8,8
??? DB BENCH PRESS 3 SETS OF 12.10.8
??? INCLINE FLYES 3 SETS OF 12 (45 SECOND RESTS)
??? CABLE CROSSES 3 SETS 10,15,15 (45 SECOND RESTS)
WEEKS 2 AND 4: DO INCLINE FLYES FIRST TO PRE EXHAUST THE PECS. THEN DO INCLINE PRESS AND DB BENCH PRESS

??? SUPERSET: 3 SETS OF STANDING DB ALTERNATING CURLS 10 REPS W/ INCLINE EZ BAR OVERHEAD EXTENSIONS 12 REPS
??? SUPERSET: 3 SETS OF CLOSE GRIP BENCH PRESSES 12,10,8 W/ HAMMER CURLS 8,8,8
??? SUPERSET: EZ BAR REVERSE CURLS W/ ROPE PUSHDOWNS 2 SETS OF 15,12

DAY THREE: SHOULDERS (HIGH VOLUME)/BACK (LOW VOLUME)

??? STANDING DB PRESSES (ALTERNATE WITH CLEAN AND PRESSES) 4 SETS OF 15,12,10,8
??? WIDE GRIP UPRIGHT ROWS 4 SETS OF 12,10,8,8
??? STANDING SIDE LATERALS 4 SETS OF 15,12,10,8 (30 SECOND RESTS)

??? DB SHRUGS 3 SETS OF 12,10,10

??? CLOSE GRIP PULLDOWNS 3 SETS OF 10
??? SEATED CABLE ROWS 4 SETS OF 12


DAY FOUR: LEGS/ABS

??? LYING ( OR SEATED) LEG CURLS 3 SETS OF 15,12,10
??? STANDING LEG CURLS 2 SETS OF 12-15 (NO RESTS)
??? DB STIFF DEADLIFTS 3 SETS OF 12,10,10

??? LEG EXTENSIONS ( WARM UP 2 SETS OF 15)
??? FRONT SQUATS ( ALTERNATE WITH 15 REP SQUATS) 3 SETS OF 15,12,10
??? CLOSE LEGGED HACK SQUATS 3 SETS OF 12,10,8 ( 45 SECOND RESTS)
??? LEG EXTENSIONS (TOES POINTED SLIGHTLY IN) 3 DROP SETS OF 12

??? SEATED CALF RAISES 3 SETS OF 15,12,12
??? 45 DEGREE CALF RAISES ON FACING MACHINE 4 SETS OF 10
??? ONE LEG CALF RAISES ON STEP 60 SECONDS TO FAILURE

 

[Egoatdoor]

Sunday morning was quads, calves and abs. No real drama today. I'm off tomorrow, then start the new routine on Tuesday.

Today's nutrition: 3724 calories, 220 g protein(23%), 599 carbs (62%), 60 fat (14%). 216 ounces of water.

 

[Egoatdoor]

Today was a low carb ( and low calorie!) day. 2870 calories, 242 g protein(33%), 305 carbs (41%), 82 fat (25%). 72 ounces of water.

Tomorrow is a workout day, so back to more normal calorie and carb levels.

 

[Egoatdoor]

Tuesday was the first day on the new routine. It felt different with the shorter rest periods. Kept the intensity low on back, using weights where I was not reaching failure. The rear delt laterals on the incline bench were hard. Those muscles still did not feel recovered from Saturday's tri set blast.

Tuesday's nutrition: 3785 calories, 204 g protein(21%), 576 carbs(58%), 91 fat (21%). Water 168 ounces.

I had an extremely busy day at work. Two loan closings and hours of prep for a big prospect meeting on Wednesday. I did not leave until 8 PM. I did pack an extra power salad in the morning because I thought this may happen, plus I bought a sandwich at the building deli around 5 PM to eat with this. I got home, ate at 9 and crashed 45 minutes later.

Wednesday, up at 4 AM for morning cardio. I did 25 minutes on the treadmill. I had alot of energy, believe it or not, and finished up at 4.5 MPH walking at a level 5 incline. Finished up with 7 minutes of step ups on a bench with dumbbells.

Wednesday's nutrition: 3499 calories, 229 g protein(26%), 491 carbs (53%), 82 fat (21%). Water 120 ounces.

 

[b_reed23]

busy, busy, busy!!

are you glad that you took this new job?

 

[Egoatdoor]

Its been a great week at work, but not so great in the gym and at the dinner table, but I have to remember that it is my job that pays for the gym membership, my humongous food bill, the supplements and gives me the flexibility to train whenever and wherever I want.

The meeting with the prospective new customer ( which kept me in the office way late Tuesday) went really well on Wednesday. We were the last of six banks they interviewed. They called Thursday late afternoon, accepted our deal and asked us to attend their quarterly employee meeting at 7 AM Friday morning so they could introduce us to everybody as their new bankers. There went my Friday morning cardio!!!

Another company I gave a term sheet to last week is also coming with us. They want to close next week. January is going to be a knockout month.

Thursday morning in the gym was chest,arms and abs. The workout was not half bad, but I was dragging energy wise, even though I added some extra pre workout complex carbs.

Friday, as I said, I missed cardio. Saturday therefore will be high volume shoulders, low volume back and then cardio.

Thursdays' nutrition: 4261 calories, 274 g protein(25%), 605 carbs(54%), 96 fat(20%). 120 ounces of water.

Friday's nutrition: 3517 calories, 231 g protein(25%), 473 carbs(51%), 96 fat(24%). 120 ounces of water.

I'm only at 3600 calories per day this week, 200 below where I want to be.

 

[Egoatdoor]

are you glad that you took this new job?

Yes, yes and yes!!

It can be hectic and fast paced, but its much more stimulating and interesting than what I would have had if I had stayed in Pennsylvania ( and still had a job, which was not assured). Financially, I am much better off too. Higher salary, much lower taxes and generally a much lower cost of living.

 

[Egoatdoor]

Saturday morning: Shoulders, back and cardio. Weight session was pretty quick for me, an hour and 45 minutes including warm up and cool down. Mainly dumbbells and machines, plus mainly 60 second rests, so there was not alot of time spent changing plates on barbells and resting between sets.

I drank a whey protein drink in the locker room, then hit the treadmill for 25 minutes of walking. I didn't up the pace much, but did a steep incline and I think it was too much. My lower back has been stiff all day. Leg day tomorrow. Help!

Weighed 187 1/4 this morning pre workout, down 1 1/4 pounds since Tuesday which was too much.

Saturday's nutrition: 4134 calories, 293 g protein(28%), 623 carbs(58%), 66 fat (14%). 192 ounces of water. Did a refeed today.

Average for the week was low at 3684, less than the 3800 planned. Macros were pretty good, 26% protein, 55% carbs and 19% fat. I started eating chicken breast again the last few days and less red meat.

This coming week, calorie target is 3750. I am adding a third cardio session. I am leaning towards keeping Monday as a totally off day, so cardio would be Wednesday, Friday and Saturday. Will start cutting sodium intake this week. Need to get to the tanning salon. Too busy this past week.

 

[Egoatdoor]

There were no problems with my lower back today. I did some extra stretches before my workout. Trained legs and abs. A long exhausting workout. Off day on Monday. Shopping for a cowboy hat and boots.

Sunday's nutrition: 3780 calories, 191 protein(20%), 655 carbs (65%), 65 fat (15%). 168 ounces of water.