Team T: Supa_Spence Log

[TwisT]

Supa_Spence

Beginning Stats:
Age -
Weight - 166.2
Height- 5'6
BF% (est) - 14%

Goals: Shed bodyfat, while building a solid and lean base.

T's Notes for you!
???We need to build up strength and endurance, while working on cardio
???We need to keep an eye on your shins, they concern me and I know what you are going through as I had the same problem. I PM'd you my solution.
???Training will be strength and endurance oriented until we have a more solid, in shape base to work off of

 

[TwisT]

Good workout today, Spence! Give me some more info on your shin pain please.

-T

 

[Simply_Michael]

Shin splint while fast walking but hurt just when standing even walking for 10 min - got insoles made for tendonitis . From what shoe Guy says I am strain and pull it.

 

[Simply_Michael]

ok gang so i am loggin again . so back logging started on jan 3rd ...I am obviously on Team T ..twist is my trainer . I will log so all can follow along but again the best training is gettin set up with him cause my was catered to myself. He is well worth the money .

Day 1: Shoulders --- Jan 3rd
will hit all three heads of the shoulder, super-setting in the middle of the workout.
1 minute rests between sets, (3 for SS), 5 minutes between exercises - STRICT

•Standing BB Military Press - 4 x 10
95 pounds x10,x10,x6 +4x @ 85 pounds
85 pounds x10

•DB Lat-Raise - 3 x 15
10 pounds x15,x15,x15 (go up in weight) ON FIRE

•Very Flight Incline (almost vertical) DB Shoulder Press 4 x 12
10 pounds x12,x12,x12,x12 (go up in weight)

•SS- Reverse incline DB Delt-Flys - 3 x 15
10 pounds x15,15,x15

•SS- Front DB Raise 3 x 15
5 pounds x15,x15,x15 (go up in weight, shoulder was tight and twitching)

•BB Front Shrugs - 3 x 10
95 pounds x10,x10,x10 (go up in weight)

•20 minutes treadmill, 3% incline.
5 minutes run : 2 min slin splint@ 6.0 speed
3 min @5.0 speed
5 minutes walk : 5 min @ 2.0 speed
3 minutes run: could do 2 minutes @ 4.0 speed
hurting to bad
5 minute walk: 1.0 speed
2 minute sprint: 1 minute @ 5.0 speed
1 minute @ 3.0 speed

Ok so workout was good . Running hurt so bad . i went to a specialized foot store and ran on treadmill. bought insoles for now till i can afford the shoes but least will see how this works with insoles . If necessary i will be going to a foot doctor cause its gotten so bad that I can't stand while working out and it becomes sore. Time will tell.

 

[Simply_Michael]

Day 2: Back --- jan 4th
We will hit your lats first, then lower back.
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT
•SS- Wide-Grip Pull ups – 4 x to failure…
bodyweight wide grip x4,x2,x2,x1

•SS- Straight-arm pushdowns 4 x 10
55 pounds x10,x10,x10,x10 (abs hurt i guess from contracting them)

•T Bar Rows - 3 x 12-10
wide grip 45 pounds x12,x12,x12,x10 (stay spent)

• Deadlifts - 5 x 10
135 pounds x10,x10 (back middle lower started hurting and feet stinged and sharp pain in foot itself )
95 pounds x10,x10,x6 (spent stay . feet big pain no shin splints)

•20 minutes treadmill, 3% incline
5 minutes run: 4.5 speed for 2 min
3.0 speed for 3 min
5 min walk: 2.5 speed for 5 min
3min run: 4.5 speed for 1.5 min
3.0 speed for 1.5 min
5 min walk: 2.5 speed for 5 min
2 min sprint: 5.5 speed for 1.5 min
4.0 speed for 40 seconds

Well good thing is i finished cardio and in less pain. so thats good but upper speeds had shin splints but lower speed pain in foot . but least i got thru it easier with these .

Welcome to Hapad, Inc. :: Search by Product :: Comf-Orthotic® Sports Replacement Insole

the journey continues .

 

[Simply_Michael]

Day 3: Chest-- Jan 5th
Presses to flys
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT

• Flat BB – 4 x 15, 12, 12, 10
115 pounds x15 (wow too high)
115 pounds x6 + 105 pounds x6
105 pounds x7 + 95 pounds x5
95 pounds x7 + 70 pounds x5 (stay)

• Incline DB - 3 x 10
30 pounds x10,10,10 (go up)

•SS Cable-Flys - 4 x 10
15 pounds x10,x10,x10,x10 (go up tad but would be dropset)
•SS Cable-Crossover- 4 x 10
15 pounds x10,x10,x10,x10 (go up tad but would be dropset)

• 25lb Pushups – 2 x 20
Couldn't do 25lb weight on me so did:
Bodyweight x8,6,4 (spent..can't hold any weight on my back any tips?)

•20 minutes treadmill, 3% incline.
5 minutes run: 4.5 speed@3 min , 3.5 speed@2 min
5 walk: 2.5 speed
3 run: 4.5 speed@2 min , 3.0 speed@1 min
5 walk: 2.5 speed
2 sprint: 5.5 spd@1 min (shin splints), 2.5 spd@1 min

Fairly good workout. insoles are still doing ok . Still stinging but at least i can walk. It saddens me but well i guess i am doing what i can . anyways will enjoy my day off tomorrow ...

might get laid ! fingers crossed lol

 

[TwisT]

Please remember to log your weight throughout, Spence. Make sure you are hydrating appropriately, I suggest a gallon water jug... I drink a quarter gallon per workout. Ill keep answering your questions via PM. Keep up the good work~

-T

 

[Simply_Michael]

PM or email ? either one it doesnt matter to me and will goto WALLY world and buy a jug ... u fueled my walley world addiction . and will start weighin in each day or once a week? and thanks T

also for my info again can u put the link up of ur solution to the shin splints incase others suffer like i do or email it to me again ..lost it

Please remember to log your weight throughout, Spence. Make sure you are hydrating appropriately, I suggest a gallon water jug... I drink a quarter gallon per workout. Ill keep answering your questions via PM. Keep up the good work~

-T

 

[TwisT]

Id prefer PM for now until I can get my email linked to my phone so that I can get back to you faster I guess. Either or. Yeah, I will send you that.

-T

 

[Simply_Michael]

Day 5: Guns aka pipes (canada K )
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT

•SS Standing DB Curls - 3 x 12
20 pounds x12,x12,x12 (second set burned felt in dislocated shoulder on left side- go up)

•SS Cable Rope Curls - 3 x 10
10 pounds x10,x10,x10 (will go up but will be drop set cause exhausted shoulder )

•SS Pushdowns - 3 x 10
42.5 pounds x10,10,10 (go up )

•SS Skull-Crushers 3 x 10
40 pounds x10,10,10 (go up)

•Conc. Curls 4 x 12
12.5 pounds x12,12,12,12 (go up )

•Dips 3 x FAIL
bodyweight x3,2,1 (body couldn't handle it ..)

Skipped the cardio (as usual feet was hurting just doing the standing) . Reason i skipped the cardio is Monday schedule appt for foot doctor to see why i can't even Freaking stand for 20 min plus without hurting. so not doing cardio so it doesnt swell feet or if swelling already will go down by time i see doc . So fingers cross'd ..also hopefully while there i will kill my lamisil monster ..hahahhahha


ps feel free to say hi gang . kinda lonely lol

 

[bigedawg23]

following along Spence as I'm gathering info for my 1st cycle. Great work!!! Thanks for the log. I like watching members logs to see what's working for them and what's not and then using some of the stuff in my workout.....

 

[Simply_Michael]

I just came off a cycle of test 500 pinned twice a week. I front loaded and back loaded with dbol.

following along Spence as I'm gathering info for my 1st cycle. Great work!!! Thanks for the log. I like watching members logs to see what's working for them and what's not and then using some of the stuff in my workout.....

 

[Simply_Michael]

ok taking a day off again i know but per docs orders cause i had xrays and all that done and wearing support doc approved insoles. also have to buy new shoes as well that he has recommended as well but he wants me to just do a normal day and report back to him tomorrow so he can get clear view . so will do legs tomorrow...fun times but at least i am getting the problem solved . woot woot

 

[TwisT]

ok taking a day off again i know but per docs orders cause i had xrays and all that done and wearing support doc approved insoles. also have to buy new shoes as well that he has recommended as well but he wants me to just do a normal day and report back to him tomorrow so he can get clear view . so will do legs tomorrow...fun times but at least i am getting the problem solved . woot woot

Sounds good spence, hows your weight looking?

-T

 

[Simply_Michael]

166 pounds this morning

Sounds good spence, hows your weight looking?

-T

 

[TwisT]

166 pounds this morning

Hows your weight post low/no-carb days? When do will you be able to be back in the gym?

-T

 

[Simply_Michael]

No carbs drop to 160 can go back to the gym tonight however it's closed due to bad weather

 

[Simply_Michael]

Day 6: Legs
CIRCUIT 3 TIMES – 6 minute rest between
Seated Leg Extensions- x 15
80 pounds for all 3 sets (go up)

Seated Calf - x 15
70 pounds all 3 sets (go up)

Standing Calf - x 15
150 pounds all 3 sets (go up- wow blazing fire )

•Cybex Prone Leg Curl - 4 x 15
60 pounds x15,x15
50 pounds x15,x15

• Squats 3 x 10
135 pounds x10,x10,x10 (go up )

• Walking DB Lunges – 2 sets of 5 minutes…
10 pounds in each hand ...burnt after 2 sets of 3 minutes

So first workout with the Doc approved heels did really well. I mean squats felt them a tad but with the walking db lunges really felt it . but again it might be something i have to get used to . but its SHYT tons better than before. And i will buy the new shoes as well but will come later saving funds up now . will hit shoulders tomorrow !

 

[TwisT]

Sounds good, glad you finally got your feel figured out. The arch supports do take a while to get used to, so there wont be immediate releif. Things like squats and deadlifts are what are going to continue to bother your for a while, just because of the added stress on the arch. Good work

-T

 

[Simply_Michael]

Day 1: Shoulders
will hit all three heads of the shoulder, super-setting in the middle of the workout.
1 minute rests between sets, (3 for SS), 5 minutes between exercises - STRICT

•Standing BB Military Press - 4 x 10
85 pounds x10,10,10,10 (go up )

•DB Lat-Raise - 3 x 15
12.5 pounds x15,x15,x15 (go up )

•Very Flight Incline DB Shoulder Press 4 x 12
12.5 pounds x12,x12,x12,x12 (go up )

•SS- Reverse incline DB Delt-Flys - 3 x 15
12.5 pounds x15,15,x15(go up )

•SS- Front DB Raise 3 x 15
10 pounds x15,x15,x15 (go up)

•BB Front Shrugs - 3 x 10
110 pounds x10,x10,x10 (go up)

•20 minutes treadmill, 3% incline.
5 minutes run : 3 min @4.5 speed
5 minutes walk : 5 min @ 2.5 speed
3 minutes run: 2 minutes @ 4.5 speed
5 minute walk: 5 min @2.5 speed
2 minute sprint: 1 minute 50 sec @ 5.5 speed
1 minute @ 3.0 speed

over all good def can't run like i used to but still at least completed the cardio and not much pain at all . just winded cause at 4.5 was too much on me . its sad cause i used to run 5k and 10 miles ..oh well age setting in .


weigh in this am ...157 pounds ! going down so all good

 

[Simply_Michael]

sick today was suppose to do back but not feeling of the weather today so will rest day . yesterday had to take care of niece but will be back in full swing tomorrow

 

[TwisT]

Get better Spence, try to get your hands on some Emergen-C.

Also, I want to see you doing a bit more weight on those Slight Incline Shoulder Presses~ Remember, the bench should be almost vertical, but you want it back just a little so you are hitting the correct head of the shoulder when overhead pressing.

Good work
-T

 

[Simply_Michael]

will do but i take it tad ramped due to 2 shoulder dislocations and it really burns trust its not easy for me but believe i will push it

Get better Spence, try to get your hands on some Emergen-C.

Also, I want to see you doing a bit more weight on those Slight Incline Shoulder Presses~ Remember, the bench should be almost vertical, but you want it back just a little so you are hitting the correct head of the shoulder when overhead pressing.

Good work
-T

 

[TwisT]

Try a little more, and change the set to 3x10... see how that works for ya.

-T

will do but i take it tad ramped due to 2 shoulder dislocations and it really burns trust its not easy for me but believe i will push it

 

[Simply_Michael]

Try a little more, and change the set to 3x10... see how that works for ya.

-T

still sick . but went to doctor should feel better tomorrow .

 

[TwisT]

still sick . but went to doctor should feel better tomorrow .

Alright, just don't push it if you aren't feeling 100%... if you need time off then take it!


-T

 

[Simply_Michael]

Day 2: Back ---
We will hit your lats first, then lower back.
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT
•SS- Wide-Grip Pull ups – 4 x to failure…
bodyweight wide grip x6,x2,x2,x1 (progression so good!)

•SS- Straight-arm pushdowns 4 x 10
70 pounds x10,x10,x10,
70 pounds x7 + 55 pounds x4 (stay)

•T Bar Rows - 3 x 12-10
wide grip 55 pounds x12,x12,x10 (stay spent)

• Deadlifts - 5 x 10
100 pounds x10,x10,10,x10 (back middle lower started cramping)
100 pounds x5 (spent stay )

sucks i started feeling sorry for myself cause of fukin feet started hurting thank god not as bad but still could feel the pain . however i thought i gotta learn to live with this . so i climbed on the treadmill

•20 minutes treadmill, 3% incline
5 minutes run: 4.5 speed for 5 min
5 min walk: 2.5 speed for 5 min
5 min run: 4.5 speed for 5 min
5 min walk: 2.5 speed for 5 min

yeah i broke it up different cause i knew my feet was killing so i wanted to do str8 sets as long as i could. Well guess story is im learning to live with it .

 

[TwisT]

Great job Spence, really good to see your lat strength increasing. We will be tweaking your workout in the coming weeks just a bit... so keep on logging.

-T

 

[Simply_Michael]

back from the flu !!!

Day 3: Chest
Presses to flys
1 minute rests between sets, (3 for SS), 5 minutes between exercises – STRICT

• Flat BB – 4 x 15, 12, 12, 10
115 pounds x8 + 105 pounds x7
105 pounds x12
95 pounds x12
95 pounds x10 (start at 105 pounds)

• Incline DB - 3 x 10
35 pounds x10,10,10 (go up)

•SS Cable-Flys - 4 x 10
20 pounds x10,x10,x10,x10 (go up tad but would be dropset)
•SS Cable-Crossover- 4 x 10
20 pounds x10,x10
15 pounds x10,x10 (start at 20 pounds drop set again)

• 25lb Pushups – 2 x 20
Couldn't do 25lb weight on me so did:
Bodyweight x10,x6 (spent)

did light walking feet was sore as heck just did 15 min walk on track .

 

[Simply_Michael]

time for diet change ..here is the layout folks

Diet

545am pro/carb/fat/cal
2 whole eggs- 12.0/2.0/9.0/140
3 egg whites- 10.8/.7/.2/51
1 cup of oats-28/116/12/680
50.8/118.7/21.2/871

930am pro/carb/fat/cal
Talipa 4oz- 21/0/1/98
1 cup cut broc- 2/4/0/25
23/4/1/123

12:15pm pro/carb/fat/cal
2 chicken breast- 44/0/2/200
extra virgin olive oil 1 tablespoon- 0/0/14/120
1 cup of broc-2/4/0/25
46/4/16/345

230am pro/carb/fat/cal
2 6oz cans of tuna - 66/0/3/300
8 oz sweet potato-3.56/45.64/12/196
69.56/45.64/15/496

330/4pm workout
4pm pro/carb/fat/cal (immediate after workout)
Nutro Pro whey shake-22/1/1/104
1 tablespoon extra virgin olive oil-0/0/14/120
22/1/15/224

500pm pro/carb/fat/cal
Chicken breast 4oz- 22/0/1/100
8 oz sweet potato-3.56/45.64/12/196
3 teaspoons fish oil-0/0/12/120
25.56/45.64/25/416

700pm pro/carb/fat/cal
93% lean beef 40z -23/0/8/170
23/0/8/170

FINAL TOTALS : 227.9 protein/159 carbs /97.2 fat/2200 calories
RATIO: 38% protein /26% carbs/36% fat/
I drink at least gallon water / Lipton Green Tea Cranberry Pomegranate

its simple in style due to fact i work sometimes 9 to 10 hour work days so i have to pack alot of times . thank god i do have a microwave