Thats the one, thanks.
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soxmuscle: heavy duty HIT
- Thread starter soxmuscle
- Start date
As I stated earlier, my back has been bothering me some, and I have a scheduled leg day tommorow in which I do deadlifts. I skipped deadlifts last week after I tried doing them, and I am wondering if I should skip them again tommorow as I am still hurting today.
Would an Advil help?
Would an Advil help?
You shouldn't do exercises if they hurt you.
I hate to keep getting this injury back, but I hate being unable to do deadlifts. eh..
Getting Back On Track
Sunday, January 9th 2005
Legs
Squat:
15 x 170 + 3
15 x 160 + 3
SLDL:
15 x 135
16 x 155
Leg Extension (machine):
15 x 143.75
15 x 137.5
Calf Raise (machine):
25 x 210 + 25 x 230 + 25 x 230 + 25 x 210 (10 second pauses inbetween)
If there was ever a day inwhich I needed a good workout, it was today, and all this week basically. I was hesitant to make the switch to four days this week because I am in a panic, for lack of a better term, when talking about the two weeks I had basically taken off over winter break.
With that being said, I had an absolutely brilliant leg day. I went up in weight in terms of my squats, felt comfortable doing SLDL's for the first time in a couple weeks, and really hit my calves and just all around entire legs hard.
I have one minor problem with squating in general, but I really did a number on my legs jumping from a struggling 165 to a determined 170. It almost feels as if in terms of strength taking the time off was beneficial, although we all know by now that the size is still not there. Following my first set, I had another kick ass set that did it in for my legs and really set the tone for the entire workout. That minor problem I was referring to is my asthma. When I am doing heavy squats, and my back is sort of hunched over, my lungs close up tighter than normal. With that, I am unable to breath properly during the lift and need to take a deep breath before I do each and every rep. Not a big deal, but it sort of hinders my squats in general, or atleast it makes me take longer doing them.
What else. I went to GNC today because I had to buy some creatine because I had run out. The prices there are just insane, luckily I went when there was a sale. In the future I will always be purchasing supplements online. It was orginally 21.99 for 500 grams of creatine mono luckily it had been marked down to where I got it for 13.
Finally, today I am making a project for myself to get my calories and macros and such in check. I am about halfway done, and will post my daily diet routine here possibly later tonight. I have a back day scheduled for tommorow, followed by a kickass ab day on tuesday and I couldn't be more excited.
Sunday, January 9th 2005
Legs
Squat:
15 x 170 + 3
15 x 160 + 3
SLDL:
15 x 135
16 x 155
Leg Extension (machine):
15 x 143.75
15 x 137.5
Calf Raise (machine):
25 x 210 + 25 x 230 + 25 x 230 + 25 x 210 (10 second pauses inbetween)
If there was ever a day inwhich I needed a good workout, it was today, and all this week basically. I was hesitant to make the switch to four days this week because I am in a panic, for lack of a better term, when talking about the two weeks I had basically taken off over winter break.
With that being said, I had an absolutely brilliant leg day. I went up in weight in terms of my squats, felt comfortable doing SLDL's for the first time in a couple weeks, and really hit my calves and just all around entire legs hard.
I have one minor problem with squating in general, but I really did a number on my legs jumping from a struggling 165 to a determined 170. It almost feels as if in terms of strength taking the time off was beneficial, although we all know by now that the size is still not there. Following my first set, I had another kick ass set that did it in for my legs and really set the tone for the entire workout. That minor problem I was referring to is my asthma. When I am doing heavy squats, and my back is sort of hunched over, my lungs close up tighter than normal. With that, I am unable to breath properly during the lift and need to take a deep breath before I do each and every rep. Not a big deal, but it sort of hinders my squats in general, or atleast it makes me take longer doing them.
What else. I went to GNC today because I had to buy some creatine because I had run out. The prices there are just insane, luckily I went when there was a sale. In the future I will always be purchasing supplements online. It was orginally 21.99 for 500 grams of creatine mono luckily it had been marked down to where I got it for 13.
Finally, today I am making a project for myself to get my calories and macros and such in check. I am about halfway done, and will post my daily diet routine here possibly later tonight. I have a back day scheduled for tommorow, followed by a kickass ab day on tuesday and I couldn't be more excited.
Here are my macros for today, obviously a sunday. 3300 calories is pretty good, on school days my calories are more in the 3500 range but I will be looking to up it more and more as time goes on.
Thoughts.
I forgot to add the six fish oil caps I eat daily to fitday, so my poly and mono fats are real low.
Monday, January 10th 2005
Back & Lats:
Weighted Pull-ups:
9 x 35 + 10 negatives
Barbell Row:
15 x 155
12 x 175
Shrugs:
15 x 155
10 x 185 + 5 x 135
EZ Bar Upright Rows:
12 x 90 + 10 x 80
Lat Pulldown (machine):
12 x 160
8 x 230 + 5 x 220 (close grip; consecutively)
Cable Pull Row (machine):
10 x 172.5
10 x 157.5
Dumbell Bent Over Row:
15 x 55
I had a rather good workout today which is a definite treat. I am doing another week of creatine because I started to notice some gains today, whether it just be what I used to have coming back or the creatine, I am not sure, but I am going to run another couple of weeks to see the progress.
I will update more tonight, but I am going to lie down/nap for a little bit.
Back & Lats:
Weighted Pull-ups:
9 x 35 + 10 negatives
Barbell Row:
15 x 155
12 x 175
Shrugs:
15 x 155
10 x 185 + 5 x 135
EZ Bar Upright Rows:
12 x 90 + 10 x 80
Lat Pulldown (machine):
12 x 160
8 x 230 + 5 x 220 (close grip; consecutively)
Cable Pull Row (machine):
10 x 172.5
10 x 157.5
Dumbell Bent Over Row:
15 x 55
I had a rather good workout today which is a definite treat. I am doing another week of creatine because I started to notice some gains today, whether it just be what I used to have coming back or the creatine, I am not sure, but I am going to run another couple of weeks to see the progress.
I will update more tonight, but I am going to lie down/nap for a little bit.
338 grams of protein? Why are you taking that much protein, you're outdoing me by at least 75 grams
soxmuscle said:
You had a little time to burn in school?
Fitday also counts protein from oats, breads, etc. that I was told shouldn't count for your protein intake. I never really understood how it was that high, it doesn't make much sense, but I can't imagine eating over 3000 calories without that much protein.Duncans Donuts said:
Thankfully fitday.com did that for me, although I think I have given up on school. Today, I failed a math test that I spent a half hour studying for last night and forty minutes studying for today during school.du510 said:
I wish there was a High Intensity Studying program that I could get on. I have no problem staying in the gym an hour, but I can't stand studying for more than 10-15 minutes.
What kind of math?
Today I had a test on finding perfect squares, quadratic formulas, the determinent, and other crap.du510 said:
f(x) = 7x² - 11x + 14
^^^
That stuff I understand, its the other crap thats hard.
I sucked at that stuff. Dropped the course since i had the required amount of credits to pass already. Your diet stats look good now knowing you have the fish oil caps. keep it up bro. You are on the right path for insane growth.
I might have to do that. I just don't get it and its the most frustrating thing I have ever done in my life.bruno said:
Today was the first day of rest I have had on a tuesday since high school has started most likely. It's such an odd feeling, but hopefully I will be able to see some added size ASAP with the added rest. I have had two excellent workouts with my leg day on sunday and my back day yesterday. It will be a treat to go into my chest day well rested.
Today, I had a craving for the gym, so I went and did some forearms and abs, and called it a day. I have decided on turning tuesday into a permanent forearms and abs day although today I did quite a bit of experimenting.
I tried quite a few different ab exercises, did some cable wrist curls which felt alot more comfortable than dumbells are barbells.
Thats pretty much it for today. I am beyond excited for my chest day tommorow. I hope to continue the trend.
Today, I had a craving for the gym, so I went and did some forearms and abs, and called it a day. I have decided on turning tuesday into a permanent forearms and abs day although today I did quite a bit of experimenting.
I tried quite a few different ab exercises, did some cable wrist curls which felt alot more comfortable than dumbells are barbells.
Thats pretty much it for today. I am beyond excited for my chest day tommorow. I hope to continue the trend.
Wednesday, January 12th 2005
Chest & Triceps:
Bench Press:
4 x 165 +4 negatives
5 x 160 +3 negatives
5 x 135 (concluding set; 30 seconds after completion of second set)
Incline Bench Press:
6 x 120 + 4 x 115
Decline Bench Press:
5 x 140 + 4 x 135
Cable Flies:
15 x 160
12 x 180
Close Grip Bench Press:
1 x 115 +4 negatives
Cable Pushdowns:
12 x 120
15 x 110
Skullcrushers (super set..ted with standing barbell tricep extensions):
5 x 50
I had a solid day, but one of those days that could have been better. It was a "gametime" decision to add triceps to my chest day, but when I was done with my chest workout after 25-30 minutes, I figured it would be the right choice considering a shoulder, bicep, and tricep day would take 40-45 minutes.
My elbows still hurt, so I bagged the skullcrushers as a whole. I did some nasty pushdowns, and I could feel my triceps being burned throughout all my benching sets.
I decided instead of doing two sets of incline one week and two sets of decline the next to do one set of rest-pause sets for both. I really feel an effectiveness when I do rest-pauses on inclines and declines so that seemed like the right thing to do.
I bagged the dumbell work aswell.
Chest & Triceps:
Bench Press:
4 x 165 +4 negatives
5 x 160 +3 negatives
5 x 135 (concluding set; 30 seconds after completion of second set)
Incline Bench Press:
6 x 120 + 4 x 115
Decline Bench Press:
5 x 140 + 4 x 135
Cable Flies:
15 x 160
12 x 180
Close Grip Bench Press:
1 x 115 +4 negatives
Cable Pushdowns:
12 x 120
15 x 110
Skullcrushers (super set..ted with standing barbell tricep extensions):
5 x 50
I had a solid day, but one of those days that could have been better. It was a "gametime" decision to add triceps to my chest day, but when I was done with my chest workout after 25-30 minutes, I figured it would be the right choice considering a shoulder, bicep, and tricep day would take 40-45 minutes.
My elbows still hurt, so I bagged the skullcrushers as a whole. I did some nasty pushdowns, and I could feel my triceps being burned throughout all my benching sets.
I decided instead of doing two sets of incline one week and two sets of decline the next to do one set of rest-pause sets for both. I really feel an effectiveness when I do rest-pauses on inclines and declines so that seemed like the right thing to do.
I bagged the dumbell work aswell.
I woke up this morning in shock that my shoulders were real sore from the one incline set I did yesterday. Thats going to be a problem in the future with shoulders one day after chest.
I will do a light shoulder day today to see how I feel, 2-4 sets total.
I will do a light shoulder day today to see how I feel, 2-4 sets total.
Getting Back On Track
Thursday, January 13th 2005
Biceps & Shoulders:
E-Z Bar Curls:
15 x 95
15 x 85
Hammer Curls:
8 x 50 lb dumbells + 6 x 45
8 x 45 lb dumbells + 8 x 40
Shoulder Press:
10 x 45 lb dumbell
Burnout Smith Machine Overhead Press, Negatives Only:
8 x 155
Lateral Raise (Machine):
6 x 75 + 6 x 70
I had a real solid workout day today for having shoulders that were as tired as all hell. I hit my biceps real hard, and surprisingly with the lighter weight hit my shoulders hard aswell.
Just to verify, I don't do full on 15 reps of 95 on the ez bar curls. I got to nine, took a breather by resting the bar on my knees, and then picked it up for six more. I find it that I really start to work into excruciating muscular failure when I do so.
Not much else to say. DD, you were right. I am loving every minute of having this four day split as opposed to the five day split. I noticed a more tight/defined look in my abs after only one one week of having a devoted ab day. My abs have always been a plus, but I have seriously lacked with them on the five day split. I am looking forward to having some sick abs as soon as possible.
Thursday, January 13th 2005
Biceps & Shoulders:
E-Z Bar Curls:
15 x 95
15 x 85
Hammer Curls:
8 x 50 lb dumbells + 6 x 45
8 x 45 lb dumbells + 8 x 40
Shoulder Press:
10 x 45 lb dumbell
Burnout Smith Machine Overhead Press, Negatives Only:
8 x 155
Lateral Raise (Machine):
6 x 75 + 6 x 70
I had a real solid workout day today for having shoulders that were as tired as all hell. I hit my biceps real hard, and surprisingly with the lighter weight hit my shoulders hard aswell.
Just to verify, I don't do full on 15 reps of 95 on the ez bar curls. I got to nine, took a breather by resting the bar on my knees, and then picked it up for six more. I find it that I really start to work into excruciating muscular failure when I do so.
Not much else to say. DD, you were right. I am loving every minute of having this four day split as opposed to the five day split. I noticed a more tight/defined look in my abs after only one one week of having a devoted ab day. My abs have always been a plus, but I have seriously lacked with them on the five day split. I am looking forward to having some sick abs as soon as possible.
Your probably going to want to put your shoulders on a different day to have them recover more before training them after chest. Im really looking forward to seeing some pics. you have come such a long way from when you started. Keep up the great work Justin!!!
Thanks my man. I have been debating when and how to do them for weeks. I just don't know when to do them. I was thinking I might go back to putting my triceps together with my biceps and some shoulder work on my chest day.
Thanks for stopping by.
Thanks for stopping by.
I saw some excellent gains with the creatine when I took it last year. Literally, just phenominal gains. Since going back on it, I have yet to see the gains I was used to seeing when I was on it last year.
I used to use a tablespoon instead of a teaspoon which I take now out of pure stupidity, so the massive results I was recieving was because of the massive dosage I was taking.
With that being said, I want the massive results. Do you suggest I up the dosage? Do you think I should maybe run a loading phase for a week? Thoughts?
I used to use a tablespoon instead of a teaspoon which I take now out of pure stupidity, so the massive results I was recieving was because of the massive dosage I was taking.
With that being said, I want the massive results. Do you suggest I up the dosage? Do you think I should maybe run a loading phase for a week? Thoughts?
I hate to keep bumping this, but I'd really like some thoughts on the question asked above before the night ends.
I think there is little to no chance of harm from upping the dosage. I believe the worst that could happen is that you might waste a little of your creatine. Big deal. Creatine is cheap. 10g/day or more is not at all uncommon. Load if you want to, I don't know if it will make a difference. Try it both pre and post workout and maybe throw in a bit more at other times of high insulin for good measure. Shotgun approach!
Have you made absolutely certain that all other factors that might have effected your gains from last year to this one were held constant and creatine dosage was the only difference. If not, look to see what else might have changed since then.
Have you made absolutely certain that all other factors that might have effected your gains from last year to this one were held constant and creatine dosage was the only difference. If not, look to see what else might have changed since then.
What kind of creatine did you take? More specifically - did you take it with any form of sugar?soxmuscle said:
Im not sure about the whole tablespoon/teaspoon idea..... But its a good idea to run creatine in general, no doubt about that. You should run about 5g before lifting and another 5g after lifting. Id suggest taking it with grape juice each time. Thats what I do, and it works great for me.
As for loading, youll find a lot of arguments about that. If you maintain at about 5mg per day for about a month, youll get to a certain saturation level. If you load for a week, youll to about the same level.
I suggest you load. Take about 20-25 g per day for about a week, ensuring some of that is taken before and after lifting. After about a week, drop down to ten per day.
Check out the section Darden had on creatine and loading, its pretty well written. His suggestion of actually how to do it is a pretty good idea. He suggests using a thermos and a sports bottle with a straw, and drinking from it througout the day. Check it out, its toward the end of the book.
Good advice.Cardinal said:
Excellent advice, you too. As far as I know, my diet seems to be the same, in fact I have upped my calories and starting taking some EFA's and other things this year which is why it is odd that it worked so well last year and is barely working this year.
I currently take five grams pre-workout and five games post-workout. I am thinking I will take 10 grams prior and ten grams post for a week starting tommorow and then go back to the regular dosage.
Also Du, I will definitly check that out. I am surprised I don't remember it well, I must have read it when I wasn't on creatine and breezed through it. In one ear, out the other on that article I am guessing.
Thanks guys.
I currently take five grams pre-workout and five games post-workout. I am thinking I will take 10 grams prior and ten grams post for a week starting tommorow and then go back to the regular dosage.
Also Du, I will definitly check that out. I am surprised I don't remember it well, I must have read it when I wasn't on creatine and breezed through it. In one ear, out the other on that article I am guessing.
Thanks guys.
Anytime.soxmuscle said:
Getting Back On Track
Sunday, January 16th 2005
Legs
Squat:
12 x 175 + 8
12 x 165 + 8
Deadlift:
10 x 175 + 10
SLDL:
10 x 155 + 10
Leg Extension (machine):
10 x 150 + 10 x 143.75
15 x 137.5
Calf Raise (machine):
25 x 250 + 25 x 230 + 25 x 230 + 25 x 210 (10 second pauses inbetween)
Excellent workout today. I find that when the Patriots, Red Sox, Boston College or whomever have a big game to play that I put myself in those shoes. After failing at twelve both times, I had only thought I would be able to get to +3 for a total of 15. Instead I told myself the Patriots would lose if I didnt get to a total of 18, and then I said to myself that if I didnt get to twenty that they would lose next week in Pittsburgh. I got there and boy did it feel good. My heart literally felt like it was going to come through my chest, and it was an excellent overall feeling.
My only concern is that I literally cannot breath after my sets of squats because of my asthma so to complete the two sets it takes 5-6 minutes per set which takes a good portion of my workout slotted time.
I didnt do the heaviest sets of deads, but I'm slowly grasping back up to the 205 I once was at.
By the way, V player.. I am really hitting my calves hard by doing that 100 rep thing. I think I will continue doing that.
Sunday, January 16th 2005
Legs
Squat:
12 x 175 + 8
12 x 165 + 8
Deadlift:
10 x 175 + 10
SLDL:
10 x 155 + 10
Leg Extension (machine):
10 x 150 + 10 x 143.75
15 x 137.5
Calf Raise (machine):
25 x 250 + 25 x 230 + 25 x 230 + 25 x 210 (10 second pauses inbetween)
Excellent workout today. I find that when the Patriots, Red Sox, Boston College or whomever have a big game to play that I put myself in those shoes. After failing at twelve both times, I had only thought I would be able to get to +3 for a total of 15. Instead I told myself the Patriots would lose if I didnt get to a total of 18, and then I said to myself that if I didnt get to twenty that they would lose next week in Pittsburgh. I got there and boy did it feel good. My heart literally felt like it was going to come through my chest, and it was an excellent overall feeling.
My only concern is that I literally cannot breath after my sets of squats because of my asthma so to complete the two sets it takes 5-6 minutes per set which takes a good portion of my workout slotted time.
I didnt do the heaviest sets of deads, but I'm slowly grasping back up to the 205 I once was at.
By the way, V player.. I am really hitting my calves hard by doing that 100 rep thing. I think I will continue doing that.
