Starting a log for getting in shape!

[docdoom77]

Triceps

Close Grip BB Bench 85 lbs x15, x13 more weight on the second set, one less rep
@80 lbs x11 Lost some reps, but it was to be expected. The earlier BB bench definitely pre-exhausts my triceps some.

Skull Crushers 30 lbs x15, x14, x13 up one!

Bench Dips 25 lb plate x30, x28 up one

Not bad. My elbow is hurting. I need to do some research on good joint supplements. I'm aging, torn up and using heavier and heavier weight.

 

[docdoom77]

Leg time!

Squats 150 lbs, x13 up 5 pounds, down one rep... felt like hernea city, so I stopped.
@140 lbs x13 5 more lbs, same reps
@130 lbs x12 same deal as above!
Stiff Legged Dead Lifts 190 lbs x16, x15, x14 again, 5 more lbs same reps!
Seated Calf raises 180 lbs x30, x21, x19 10 more lbs, Lots more reps!

I'll be back for shoulders in a bit.

 

[docdoom77]

Shoulder time

DB Military Press 80 lbs (2x 40) x15, x13
@70 lbs x13, x11 two more reps
Lateral DB Raises 60 lbs (2x 30 lbs) x16, x15, x15 two more reps
Reverse Flies 70 lbs (2x 35) x15, x14, x13 Brought the weight up 10 lbs and lost a rep on each set. Still an improvement imo.

Another good 'un

 

[docdoom77]

For the duration of this short bulking cycle, I'm going to try to move the weight for most exercises to produce 8-12 reps, instead of the 12-15 I was doing. We'll see how it goes; it will require a little experimentation initially.

Deadlifts 195 lbs x11, x9, x8 dead on for the new range!

Shrugs 195 lbs x17, didn't do a second set. I've hurt my left elbow (it's been bothering me for a while) and this amount of weight is too much for the joint. Gonna let it heal.

Pull ups x15, x13 one more

Bent BB rows 85 lbs x13, x11, x11 I'll have to go a little heavier on those next week.

A good workout. I'll be back for biceps

 

[docdoom77]

Biceps

Chin ups x16, x14 up one

ez curls 60 lbs x12, x10, x9 up Meets my new requirements. I may want to add 5 lbs next week.

DB curls 50 lbs (2x 25) x12, x11, x10 Good

Hammer curls 50 lbs (2x 25) x13, x12 Close enough for government work

That went pretty well. I like the change up on reps. I can feel the extra challenge for my muscles. I'm worried about that damn elbow though. It's put me out of commission before. Ice and ibuprofin will be the order of the day.

 

[docdoom77]

First Chest day with the 8-12 rep scheme

Pushups x40 (+3 on knees) Those just seemed harder today. dunno why

BB Bench Press 110 x12, x10, x9
@100 lbs x9 That went well for establishing a baseline. Might add 5 lbs to the first set next week

Incline bench 90 lbs x12, x10 goooood. ah-good

DB Flies 80 lbs (2x 40) x16, x14 Didn't change the weight on these, because it would be begging for a shoulder injury. I like them at higher reps anyway

Incline DB Flies 80 lbs (2x 40) x13, x15 These, on the other hand, were ready for a weight increase

It's hard to quantify when you change the reps scheme, but I felt like that went well.

 

[docdoom77]

Triceps

I'm a little more concerned about hitting the wall of fatigue with these exercises, so i'll probably be a little more conservative with the weight increases.

Close Grip BB Bench 90 lbs x8, Hit the wall of fatigue fast; it also hurts my elbow. sigh
@ 85 lbs x13 better
@80 lbs x13 It was my elbow that was causing all the problems, cuz this was cake and I coulda done more without elbow pain.

I can't even do skull crushers with this elbow pain.

Seated over-head press 40 lbs x10 Those set my shoulder on fire. Damn. Gonna do some weak-ass cable push downs with the door cables I have, just to be doing... something!

Weak as cable push downs x21, x19 Well they felt good anyway. ;p

Bench Dips 25 lb plate x30, x29 up one

Not great. Just gonna have to baby this damn elbow for a while.

 

[gettinthere]

Triceps

I'm a little more concerned about hitting the wall of fatigue with these exercises, so i'll probably be a little more conservative with the weight increases.

Close Grip BB Bench 90 lbs x8, Hit the wall of fatigue fast; it also hurts my elbow. sigh
@ 85 lbs x13 better
@80 lbs x13 It was my elbow that was causing all the problems, cuz this was cake and I coulda done more without elbow pain.

I can't even do skull crushers with this elbow pain.

Seated over-head press 40 lbs x10 Those set my shoulder on fire. Damn. Gonna do some weak-ass cable push downs with the door cables I have, just to be doing... something!

Weak as cable push downs x21, x19 Well they felt good anyway. ;p

Bench Dips 25 lb plate x30, x29 up one

Not great. Just gonna have to baby this damn elbow for a while.

Ya, our joints are just not the same, eh? lol Dude, I hear and totally sympathize with you. Take your time, don't push it, and it will come back.

 

[docdoom77]

thanks. Yeah. This is a trouble spot for me. It comes back again and again.

 

[docdoom77]

Sorry about the lack of update for the last couple of days. I've been busy. I decided to take a week off, to nurse some little injuries: my elbows are the main offenders, but my lower back was hurting and my worthless shoulder. It's been a while since I just let my body rest and its been telling me its time. I've remained active though; we just bought the kids a 15' trampoline and I've spent quite a bit of time on that! Anyway, I'll start my routine up again next Wednesday. Hope you keep reading. Thanks.

 

[gettinthere]

I was wondering where you went! I would love to see you on that trampoline................. js. haha

I hope your rest helped you out. I am going to be doing the same starting weds. I will definitely keep reading!

 

[docdoom77]

Leg day. First day back after the break. We'll see how it goes.

Squats 150 lbs, x13
@140 lbs x13
@130 lbs x11 Took a week off, lost one rep. eh.
Stiff Legged Dead Lifts 190 lbs x16, x12, x11 lost several reps, but I'm sure they'll come back quick.
Seated Calf raises 190 lbs x30, x20, x20 10 more lbs, one more rep!

Not too bad for coming off of that week off. I always have a readjustment period.

 

[docdoom77]

Shoulder time

DB Military Press 80 lbs (2x 40) x15, x13
@70 lbs x11, x9 lost some reps
Lateral DB Raises 60 lbs (2x 30 lbs) x16, x15, x15 same
Reverse Flies 70 lbs (2x 35) x14, x13, x11 lost a few reps.

About what I expected.

 

[Npeisberg1]

Sick journal. Update w before/after cycle pics soon.

Have you seen drastic change in your incline since begining of cycle..?

 

[docdoom77]

Thanks Npeisberg1. I appreciate you taking interest.

Just to be clear, I'm bulking, but not 'on cycle.' Just eating to gain and to give my metabolism and brain a boost, before I go back to trying to shed this excess fat. In case I was vague (I frequently am). At any rate, yeah, everything got better once I started eating, though I've noticed an increase in belly fat already as well. My body just loves to dump fat there. Sigh. Anyway, it's time for my first back/biceps since I took the week off. I anticipate the same small drop in reps that I experienced with legs. Speaking of legs. They are HELLA sore. I mean out of this world, can barely walk at all sore. Whew! That's what resting your body does for you. ;P

Deadlifts 195 lbs x11, x9, x8 No loss, despite the break!

Shrugs 195 lbs x18, x15 That went very well.

Pull ups x15, x13 Same reps, but between the creatine I started a few weeks ago and the food, I've gained 10lbs, so I'm doing better at these.

Bent BB rows 90 lbs x13, x11, x10 Up 5 lbs, down one rep. Not bad.

I'll be back in a bit for biceps.

 

[docdoom77]

Time for biceps. Hope they go as well as back did.

Chin ups x16, x14 Same, but again, I weigh more.

ez curls 60 lbs x12, x10, x9 Same, but it was alotta work. ;p

DB curls 50 lbs (2x 25) x12, x11, x10 No loss

Hammer curls 50 lbs (2x 25) x14, x12 One more!

Actually got a slight improvement, despite the week off. Nice!

 

[docdoom77]

So yesterday I did hours of manual labor in the sun (helping my parents set up the ground for a 15' pool and then constructing it). I got a hell of a sunburn, despite all the sunscreen. It's left me feeling drained and tired today, but I'm gonna give this workout my best!

Pushups x42 (+3 on knees)

BB Bench Press 110 x12, x10, x9
@100 lbs x10 up one rep!

Incline bench 90 lbs x12, x8 lost two reps. Sigh. It'll go better next week! Looks like a big no for Neipsberg1. ;p

DB Flies 80 lbs (2x 40) x17, x15 Up two. May have to risk a weight increase: I mean there's high reps and HIGH reps, ya know?

Incline DB Flies 80 lbs (2x 40) x15, x15 These, on the other hand, were ready for a weight increase

Increase in reps on everything but incline. A good workout overall.

 

[docdoom77]

Alot of these had a 2 week break and I'm still not sure my elbow is 100%, we'll see how it goes.

Close Grip BB Bench 90 lbs x15, x12 much better than last ime
@80 lbs x11 same

Skull Crushers 35 lbs x12, x9 higher weight, got the reps where I want 'em
@30 lbs x11 Hard to quantify with the weight increase and the long break, but I feel like they went well.

Bench Dips 25 lb plate x30, x29 up one

Definitely a good workout overall. I'm pleased.

 

[docdoom77]

I'm out of town for a conference. My diet's been a bit sketchy, but I try to get enough protein regardless.

The workout room here at the hotel has a one decrepit weight machine that tries to do everything and does nothing very well. Since it was all I had, I did some leg presses, some leg curls and some improvised calf raises for legs. Better than nothing... and that's about all I can say for that. Shoulders was even worse as there were no standard shoulder exercises to be had on the damn machine. I found a way to do some awkward upright rows, but it was all I could manage with what I had. I'll be home on Friday evening and should be able to engage in the standard back/biceps routine.

 

[docdoom77]

I'm back from the conference: Doing back and bis a day late. This weekend is the last of my bulking diet. I'll be going back to cutting on Monday.

Deadlifts 195 lbs x12, x9, x9 two more!

Shrugs 195 lbs x19, x16 two more.

Pull ups x15, x13 Same reps, but I ate like crap at the conference and I'm heavier than usual right now.

Bent BB rows 95 lbs x13, x11, x10 Up 5 lbs, same reps

I'll be back in a bit for biceps.

 

[gettinthere]

Go Bro!

 

[docdoom77]

time for biceps

Chin ups x16, x14 Same, but again, I weigh more.

ez curls 60 lbs x12, x11, x9 up one

DB curls 50 lbs (2x 25) x13, x12, x11 three more!

Hammer curls 50 lbs (2x 25) x15, x13 two more!

Another good 'un.

Thanks for the encouragement Gettinthere!

 

[docdoom77]

Time for chest. last time on the bulking diet, so I'm hoping for a good one!

Pushups x43 (+3 on knees)

BB Bench Press 115 x12 (5 extra pounds, same reps)
@110, x10, x7 (lost two there, the first set really wore me out)
@100 lbs x7 Well, this exercise started out really well and died. Could be cuz I did back and biceps yesterday. Two big workouts in a row, leaves me with less endurance)

Incline bench 90 lbs x13, x10 Up 3 from last week. ;D

DB Flies 90 lbs (2x 45) x13, x12 About right for the weight increase

Incline DB Flies 80 lbs (2x 40) x15, x15 Same

No triceps today. I re-injured my elbow yesterday. It's the dead lifts. They put a shitload of pressure on that joint. Since I'm going back to cutting tomorrow, I'll be using lower weight and higher reps again, so hopefully between the rest my elbow is getting today and the lower weight, it should heal. I just need to force myself to baby it, rather than jumping right back in every time it starts to feel better.

 

[docdoom77]

First workout since I started cutting again a few days ago. My elbows are still in bad shape, but not too important for this workout. No spotter, so I'll have to do DB squats. I hate them really. They're awkward and the dumbells bang against my legs, but they're a heck of a lot better than nothing!

DB Squats 100 lbs, x15, x14, x12 That actually does hurt my elbow, any weight hanging off of it hurts. Sigh
Leg Curls (Stiff Deads put too much pressure on my elbow, maybe next week) 50 lbs x15
@60 lbs x13, x10 These do give a nice isolated burn to my hammies, maybe a set a week to finish off the Stiff Deads?
Seated Calf raises 180 lbs x35, x26, x24 Brought the weight down a little to match the new cutting routine, got lots of extra reps.

I'll be back for shoulders in a bit.

 

[docdoom77]

Time for shoulders. Hopefully my elbow won't hold me back much.

DB Military Press 80 lbs (2x 40) x15, x13
@70 lbs x12, x10 up a few reps!
Lateral DB Raises 70 lbs (2x 35 lbs) x15, x15, x14 Upped the weight and only lost one rep. I'll probably lower it again soon, as my strength decreases from diet.
Reverse Flies 70 lbs (2x 35) x15, x13, x12 Up a few reps!

A good workout!

 

[docdoom77]

Deadlifts 195 lbs x12, x9, x9 two more!
I've got my wrap for my elbow and I'm gonna go VERY light on Deads. I'll probably stay light until I'm absolutely sure the damn thing has healed!

Deadlifts 120lbs x15, x15, x13 Hopefully that didn't do further damage to my elbow. We'll wait and see, then adjust if necessary.

Shrugs 120 lbs x26, x20

Pull ups x15, x14

Bent BB rows 95 lbs x13, x11, x10 Time to go back to dumbbells now that I'm cutting.

I'll be back in a bit for biceps

 

[docdoom77]

I'll be going back to a 12-15 rep range, so expect some weight to drop here and there.

Chin ups x16, x14 Could have done more, but it pressures that elbow too much to risk it.

ez curls 50 lbs x15, x13, x12

DB curls 40 lbs (2x 20) x15, x13, x13

Hammer curls 50 lbs (2x 25) x15, x13

Not bad as far as it goes.

 

[docdoom77]

Once again, lowering the weight for higher reps.

Pushups x43 (+3 on knees)

BB Bench Press 105lbs x15, x12
@100, x8 not good. I'll go down a little more.
@90 lbs x11 Cutting sux. ;P

Incline bench 85 lbs x13,
@80lbs x11 I hate getting weaker again. Sigh

DB Flies 80 lbs (2x 40) x16, x14

Incline DB Flies 70 lbs (2x 35) x15, x16

I'll be back for triceps

 

[docdoom77]

I'll have to go easy on triceps until this arm is completely healed. Skull crushers aren't an option.

Close Grip BB Bench 80 lbs x16, x13
@75 lbs x12
@70lbs x12 did an extra set, since I won't be doing skullcrushers; I'll do an extra set of dips too.

Bench Dips 25 lb plate x30, x29, x21

Not bad.

 

[docdoom77]

Time for shoulders!

DB Military Press 80 lbs (2x 40) x15, x13
@70 lbs x13, x11 up two... didn't expect that!
Lateral DB Raises 70 lbs (2x 35 lbs) x15, x15, x15 up one!
Reverse Flies 70 lbs (2x 35) x15, x14, x12 two more!

I'll be back for legs later!