Tom's first journal

[Tom_B]

Oop! careful.. else you could have fallen and injured yourself and then .... NO EXERCISE for a while.

O GOD!! DON'T EVEN SPEAK THOSE WORDS!

Ah.. he was talking about exceptions. Well i dont think you can really find words without vowels. They make words pronounceable.

ahh taking up his side and using his "excuses" are we I don't care how long it takes I told him I'd find a word without a vowel and I will one day (It'd be really funny if I actually could!)

I guess it's this kind of spending that took me from $1000 to $300 in two months ... o crap I gotta save up $500 for my Driver's Ed class March 17

 

[Tom_B]

Feb 15

Training - Chest / Tri - total time 50 minutes
Incline DB Press - *27.5lbs* 1x13 + 1 really slow wobbly rep , *32.5lbs* 1x3 , *30lbs* 1x7 , 1x5.5 (held it in the half way postion a long time trying to get it up but with no luck) , 1x5.5 (just like other one , held it for a while)
DB Press - *30lbs* 1x11 +1 really slow wobbly rep , 1x11 , 1x8.25
DB Flies - *15lbs* 1x 8 + 1/2 a rep with REALLY bad form , 7.5 , 1x5 (arm thing started to happen here so I had to stop) 1x5 (did this extra set because the other one wasn't to failure .. this set was though and the arm thing didn't happen)
Tricep Ext. - *35lbs* 1x13 1/4 , 1x11
Dips - 1x8 (right palm starting hurting so I had to stop .. this wasn't to failure but it was closish) , 1x9.5 , 1x10 (did this set really fast .. I don't know why I just started to )

Didn't sweat ... but I"m still really stiff and took everything to failure



Diet - ok .. meal placement is a little messed because
A) I didn't go to school cause I was too lazy
B) Right after school Mike and Dan and Scott (Dan is the new guy me and mike met , Scott's Dan's friend , but I use to be freinds with Scott's brother before he moved away .. there both in grade 12 , Scott's absuive and Dan's nice .. except he'll fuck up my hair ) wanting me to go to Dan's house and play Halo 2 with like 8 people .. so I jsut ran upstairs and grabed my most portable meal .. and then I didn't get back until 9:30pm

Meal 1(8:00am) - whey , oats , skim milk , banana
*post workout* (10:30am) - whey , muesli , skim milk , banana
Meal 2(11:30am) - CC , whey , muesli , natty PB , SF maple syrup
Meal 3(2:30pm) - protein bar , oats , broccoli , creamy parmesan veggie sauce, stevia , SF maple syrup , cinnamon, fishies
Meal 4(6:10pm) (this meal I took to Dan's cause it was faster ot make / easier to take than brown rice , chicken etc.) - CC , almond butter , fishies
Meal 5(9:30pm) - Brown Rice , chicken , apple , fishies , celery
Meal 6(10:30pm) - CC , almond butter , fiber 1 ,

Water - 4L
Additonals - Nothing .. I missed my tea


I had soo much fun today!! there was 6 of us holy shit is was soo fun! .. but Dan and everyone (except Mike - he's the guy I've known for like 8-9 years) dosen't understand / know about my eating habits , so they all looked at me in confusion when eating my food / when I didn't eat and of the HUGE boxes of pizza / garlic fingers / 4L of pepsi but o well it was fun all the least REALLY FUN! were all gonna go see a movie Saturday - that's also the day my friend / best friend's boyfriend comes up from P.E.I. and we haven't seen him in a couple of months .. so Saturaday's gonna be really fun / crazy .. and it jsut so happen falls on my cheat day

 

[BulkMeUp]

O GOD!! DON'T EVEN SPEAK THOSE WORDS!

ahh taking up his side and using his "excuses" are we I don't care how long it takes I told him I'd find a word without a vowel and I will one day (It'd be really funny if I actually could!)

Good luck with that
http://www.grammarmudge.cityslide.com/articles/article/1029289/8966.htm
http://www.randomhouse.com/wotd/index.pperl?date=19971205

I guess it's this kind of spending that took me from $1000 to $300 in two months ... o crap I gotta save up $500 for my Driver's Ed class March 17

If thats how you are handling your money, you can forget about winning that comm-tech project!

 

[BulkMeUp]

so I jsut ran upstairs and grabed my most portable meal .. and then I didn't get back until 9:30pm
..

, so they all looked at me in confusion when eating my food / when I didn't eat and of the HUGE boxes of pizza / garlic fingers / 4L of pepsi :

You could have had a piece or two to get in some cals. Nothing bad would come of it at all.

 

[BulkMeUp]

See our stupid Comm-tech class is doing this project for the first time ever where CAI bank or something like that is sponsoring us. What happens is were all put in groups of 5 and each person is given $20,000 of fake money .. the entire group can invest into one thin or a group of things and at the end of 4 months the group with the most amount of money get $2500 (spilt $500 each) to go into a RESP account.

Sounds like an exciting project. Would be good to really learn some stuff out of it. That will help a lot in the future where you will have to stop and think of saving up and investing for your future.

And since it's the first time this is being done there's gonna be like newspaper coverage etc. He said he dosen't know how big it's gonna get .. it retarded! .. and so help me god if the newspaper wants our picture , I'm skipping tha day , NO WAY am I letting my picture be taken by the newspaper

This maybe your 15 mins of fame in your life. Take it!

 

[BulkMeUp]

Training - Chest / Tri - total time 50 minutes
Incline DB Press - *27.5lbs* 1x13 + 1 really slow wobbly rep , *32.5lbs* 1x3 , *30lbs* 1x7 , 1x5.5 (held it in the half way postion a long time trying to get it up but with no luck) , 1x5.5 (just like other one , held it for a while)

NO changing weights up and down. Stick with 27lbs UNTIL you can get ALL sets upto 12reps. Then increase the weights and build up the reps.

 

[Tom_B]

Good luck with that
http://www.grammarmudge.cityslide.com/articles/article/1029289/8966.htm
http://www.randomhouse.com/wotd/index.pperl?date=19971205

I'm gonna e-mail those to him asking if we can just call a truce!

If thats how you are handling your money, you can forget about winning that comm-tech project!

we'll all I do in my group is sit there and let them handle everything .. but I did offer 1 suggestion they liked

 

[Tom_B]

You could have had a piece or two to get in some cals. Nothing bad would come of it at all.

uhh cheating on my non-cheat day? .. I just oculdn't do that I'd feel to guilty.. All it did was make me appreciate my cheat days even more , I forgot how uncomfortable / mood killer it is for them all to be chowing down on pizza and laughing and talking about how good it is and me just standing there .. but nothing I can , were all getting together again Sat when Steve gets back up as they've never met him before .. Sat's gonna be so fun!

P.S. I was able to eat all my meals there was just 3 hours and 45 mins inbetween two of them then for my last two meals of the day there was an hour inbetween those

 

[Tom_B]

Sounds like an exciting project. Would be good to really learn some stuff out of it. That will help a lot in the future where you will have to stop and think of saving up and investing for your future.

I plan on letting my rents pay that crap
j/k .. ya I need to learn how to save my money better , it's jsut eating healthy is soo expensive! my grocery's can cost as much as $130 a week , and that's alot for me

This maybe your 15 mins of fame in your life. Take it!

nah I've had my pic taken in the newpaper TONS of times as a child I'm over it ... god I hate pictures so much it's jsut the idea that someone can be staring at you without you even knowing it .. ugh creepy

 

[Tom_B]

NO changing weights up and down. Stick with 27lbs UNTIL you can get ALL sets upto 12reps. Then increase the weights and build up the reps.

First set is suppos to be between 10-12 reps , then the other three are suppos to be 4-6 , couldn't get four with 32.5lbs so I lowered it.

 

[Tom_B]

Feb 16

Training - OFF / flexability = Yoga



Diet - forgot a serving of veggies cause I was in a rush to get to the movies

Meal 1 - whey , oats , skim milk , banana
Meal 2 - whey , muesli
Meal 3 - whey , muesli, natty crunchy Pb , SF maple syrup, CC
Meal 4 - Brown Rice , chicken , apple , fishies ,
Meal 5 - protein bar , oats , broccoli , Heinz veggie suace , fishies, cinnamon , Sf maple syrup
Meal 6- CC , almond butter , fiber 1 ,
Meal 7 - CC , almond butter, fiber 1

Water - 4L - 4.5L
Additonals - green tea

Yesterday was so much fun! first school was icky but funish cause we jsut kept joking around the entire day , secondly yesterday was ... my first time shaving and well since I don't really have a father figure to teach me this stuff , Mike came over with his shaving cream and "taught" me .. omg it's hard as hell! I had shaving cream up by my eye , in my mouth and all in my hair adn clothes . then after I was finished Mike was leaving my house and I had my water bottle so I started theatning to throw some on him and he told me to back off since he had shaving cream and started coming towards me up the stairs so I threw water at him and he started flipping out cause it's winter and he's \gonna be cold .. then he looked at my sweater and I had shaving cream all over my sweater / in my water bottle / shaving cream all over the walls , when I threw the water at him he accidently shot the shaving cream ahh it was funny! Then later that night we went ot the movies with Diane and saw "Hide and Seek" which is a great movie! and we just couldn't stop laughing (not at the movie at our selves) , at one point Mike's cell phone started ringing and he like humped it so it wouldn't make as much noise! holy hell it was such a great day yesterday!
But I'm paying for it today as I was REALLy tired after it all and I couldn't wake up this morning so I'm missing school in the morning I'll just see the teach's after school and get my homework .. ugh but I also have to work tonight!

 

[BulkMeUp]

uhh cheating on my non-cheat day?

dont make it sooo regimented. you gotta 'roll with the punches' 'go with the flow'. An extra cheat meal will not be bad.

 

[BulkMeUp]

First set is suppos to be between 10-12 reps , then the other three are suppos to be 4-6 , couldn't get four with 32.5lbs so I lowered it.

why is the first set so high in reps and the weight close to the actual sets?

 

[Tom_B]

dont make it sooo regimented. you gotta 'roll with the punches' 'go with the flow'. An extra cheat meal will not be bad.

I suppos .. I just know that this Sat's gonna be pretty bad as I'll be on the go all day / eating at other people's hosue's / movies / maybe a restaurant .. so ii didn't want to do any extra damage I guess you could say.
Espically since I'm finding my stomach's starting to lean out .. espically in the morning the bump is nearly gone. The skin at my belly button is starting ot go upwards too .. the only problem is I think the water I'm holding onto instead of the majority of it going in my stomach (there is some there .. I can feel it) it's gone to my legs ... there's one pair of jeans I can't wear anymore cause there too thight in the legs and they make my legs look really big

 

[Tom_B]

why is the first set so high in reps and the weight close to the actual sets?

huh? do you mean why can I get close to 14 reps with 27.5lbs but only 5.5 - 7 with 30lbs?
Well i never really though about that .. they are really close together I guess
it's because that was my first set of my workout and I was fatigued .. Then when I tried the 32.5lbs (because last week I was able to do it) I could only get 3 reps with good form .. my arms give out on my really easily. My chest wasn't fatigued , but it was hard as hell for my arms to even get the weights into the starting postion , so I lowered it to 30lbs because of my arms , which worked and it got my chest pretty good. But I don't know what to do .. as I can go over my warm up set rep range using 27.5lbs so that would mean I need to increase it .. but that would take me to 30lbs .. damn arms they fatigue too damn easily! .
I guess next wekk I'll stick with the 27.5lbs for my warm up even if I can go over 12 reps .. and then I'll give the 32.5lbs a shot again .. if I can just push out one more rep without my arms giving out .. but then I don't know what the following set will look like , I guess i'll have to roll with that one...

 

[Tom_B]

Decided not to go to school in the afternoon today .. I've been feeling so letargic / tired for the last week .. it's really bad all I want to do is sleep all the time. And whenever I'm at school I get headaches .. the arrangement of my calsses this year was horrible , last term was fine because all the classes I had required no homework .. now this term I have all the classes that require homework .. it's homework overload and I'm stressing about it...

P.S. my left wrist has been hurting alot lately .. if I bend it a certain way it hurts or if I pick something up a certain way it hurts ... not like O GOD I'M DYING PAIN .. it's jsut more annoyying than anything

 

[Emma-Leigh]

Hey Tom,

Sorry about not talking for a while - geezzz... can you just summerise your journal (and any questions you had for me) since I last popped in?? WAYYY to much blabber to go through!!

 

[Tom_B]

Febuary 17

Training - Legs
Squats - *100lbs* 1x12 (1 off of failure) , *120lbs* 1x5 1/2 *wait* 1/2 another rep .. this wasn't really to failure but it was putting ALOT of strain on my right groin muscle to the point where it hurt) *115lbs* 1x7 1/2 , 1x7 *rest* 1/2 (My legs don't really give out .. it's usually my stamina / core that gives out first and makes me stop cause I don't have a squat rack .. and it's a owrkout of its own trying to get the barbell on my shoulders and kick up from my bench .. )
Split Squats - *75lbs* 1x6LR , 1x6LR *rest* 1x6LR , 1x2 1/2 *Leg fell off bench* 2 *leg fell off* 1 1/2 *Almost completely fell into the side of my wall L , 1x3 * rest* *leg fell off when tryign to get it back on* x3 R
(Split Squats make me sweat so much! I love them )
Walking Lunges - *27.5lbs* 2x24 (At the end of these I was so outta breath .. it hurt to breath , back of my throat was on fire)
Lying Leg Curl - *50lbs* 1x21 , 1x18 1/2
Calf Raises - *135lbs* 1x6 (not close to failure but hurt my shoulders to hold on) , *130lbs* 1x10 (close to failure) , *125lbs* 1x12 , *120lbs* 1x15

Overall good workout .. gonna go to a higher weight on walking lunges next week , same with split squats. It just pisses me off about my squats and not having a squatting rack. Cause I like to go pretty low on my squats but I'm scared / paranoid that if I go to failure I'm not gonna be able to get back up which won't be good ..





Diet -

Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , oats , skim milk , banana
Meal 2 - whey , muesli, natty crunchy Pb , SF maple syrup, CC
Meal 3 - protein bar , oats , broccoli , Heinz veggie suace , fishies, cinnamon , Sf maple syrup
Meal 4 - brown rice, chicken , apple , fishies , celery
Meal 5- CC , almond butter , fiber 1 ,
Meal 6 - CC , almond butter, fiber 1

Water - 5L
Additonals - green tea


Did nothing today .. didn't even go to school ... for the last week I've just been so tired .. and school's stressing my out I don't enjoy the headaches I get while I'm there. I also didn't go to work , my mom just looked at me told me how tired / worn out I looked so just stay home and rest.

 

[Tom_B]

Hey Tom,

Sorry about not talking for a while - geezzz... can you just summerise your journal (and any questions you had for me) since I last popped in?? WAYYY to much blabber to go through!!

Hey Emma
ya me and BulkMeUp whore my journal alot

Hmm questions - Well BulkMeUp brought up a good point - what am I suppos to do for my incline Db press if I can get clsoe to 14 reps with 27.5lbs but only 5-7 reps with 30lbs because my arms fatigue too fast ..
My incline Db press went like this
*27.5lbs* - 1x13 *1 slow / wobbly rep
*32.5lbs* - 1x3
*30lbs* - 1x7 , 1x5 1/2 (*long hold on the half rep) 1x5 1/2 (*long hold on the half rep)

Should I try 30lbs for my warm up next week as I'm past 12 reps with 27.5lbs and then try 32.5lbs for my working sets?? it's just my arms are so weak that it's hell trying to get enough strength to even get the Db's in the starting position by my chest ..

Also do you think that I should be increasing my water back to 5L .. could the reason why I'm so tired all the time be that I decreased my water to 4L? Or is it more likely my body trying to adjust to my new schedule (with the new classes in school etc. )

Also I was thinking about swtiching my squats to BB hack squats so I could go to failure .. but then I wouldn't be able to go as low as I could with normal squats .. so what would be more benefical , going just shy of failure with low squats or going to failure with BB hack squats.

And on elast questions .. since I'm not able to do Glute-Ham raises I've been doing lying leg curls for the 2 sets of failure using 50lbs , the reps are usually around 18 - 21 , is this good or now that I'm doing lying leg curls should I do something diff as for rep range on those sets?

You can always rely on me for questions galor

 

[BulkMeUp]

... my first time shaving

Welcome to one of the most boring and mundanbe things that most men do for the rest of their lives!

 

[BulkMeUp]

huh? do you mean why can I get close to 14 reps with 27.5lbs but only 5.5 - 7 with 30lbs?

no no... what is your first set supposed to be? a warm up set or a regular set??

If it is a warm up set, then weights and reps are too high.

If it is a regular set, then stop reps a little over your target reps and stick to the same weight for the rest of your sets. If you can do all sets with that weight a little over your targeted reps, then up the weights.

 

[BulkMeUp]

P.S. my left wrist has been hurting alot lately .. if I bend it a certain way it hurts or if I pick something up a certain way it hurts ... not like O GOD I'M DYING PAIN .. it's jsut more annoyying than anything

A while ago i started having wrist problems as well. But when i took a break a month ago, they healed. Now i do a set or two of wrist curls to strenghten them.

Also, when you lift DB's try and hold them steady as poss.

 

[BulkMeUp]

Training - Legs
Squats - *100lbs* 1x12 (1 off of failure) , *120lbs* 1x5 1/2 *wait* 1/2 another rep .. this wasn't really to failure but it was putting ALOT of strain on my right groin muscle to the point where it hurt) *115lbs* 1x7 1/2 , 1x7 *rest* 1/2 (My legs don't really give out .. it's usually my stamina / core that gives out first and makes me stop cause I don't have a squat rack .. and it's a owrkout of its own trying to get the barbell on my shoulders and kick up from my bench .. )
Split Squats - *75lbs* 1x6LR , 1x6LR *rest* 1x6LR , 1x2 1/2 *Leg fell off bench* 2 *leg fell off* 1 1/2 *Almost completely fell into the side of my wall L , 1x3 * rest* *leg fell off when tryign to get it back on* x3 R
.

I dont know what to say, except 'Be Careful'.

 

[Emma-Leigh]

Hey Emma
ya me and BulkMeUp whore my journal alot

Really?? I didn't notice!!

Hmm questions - Well BulkMeUp brought up a good point - what am I suppos to do for my incline Db press if I can get clsoe to 14 reps with 27.5lbs but only 5-7 reps with 30lbs because my arms fatigue too fast ..

You can still do your warm up with 27.5 (and stick to 12 reps - it is only a warm up and you don't need to go to failure for this).

Then do your 3 working sets with the 30lbs - use these until you can get your three sets of 8 reps and then increase the weights again.

Or - you could pyramid your weights down - first working set with your 32.5 lbs and then do your next two with the 30lbs.

OR - pyramid up your weights - doing your first 2 sets with your 30 lbs and your last with your 32.5lbs...

Each of these have their benefits.

If you find it REALLY hard to do your DB press with the 32.5lbs then you should stick with the 30lbs because your form and chest will suffer.

You could also pre-exhaust your chest (so do DB flyes first) so when you get to do your compound movements it takes less to hit your chest so your arms don't hold you back.

Also do you think that I should be increasing my water back to 5L .. could the reason why I'm so tired all the time be that I decreased my water to 4L? Or is it more likely my body trying to adjust to my new schedule (with the new classes in school etc. )

I think that your water is good between 4 and 5 L. It should not make that big a difference on your energy levels...

Be careful you are not overtraining and under-feeding yourself... A lot of people who swap from cardio based training to weights based training find it hard to understand that they need A LOT more rest when doing weights - as it is a lot more taxing on the body than cardio. So if your signs continue then consider increasing food and decreasing your training.

Also - make sure you are getting at least 7 hrs of sleep a night!!

Also I was thinking about swtiching my squats to BB hack squats so I could go to failure .. but then I wouldn't be able to go as low as I could with normal squats .. so what would be more benefical , going just shy of failure with low squats or going to failure with BB hack squats.

Both have their benefits... But what about DB normal squats?

And on elast questions .. since I'm not able to do Glute-Ham raises I've been doing lying leg curls for the 2 sets of failure using 50lbs , the reps are usually around 18 - 21 , is this good or now that I'm doing lying leg curls should I do something diff as for rep range on those sets?

Decrease your reps - you want to do 12-15 reps as a MAX. So increase the weights.

Also - is their any way you CAN do glute ham raises? Can you kneel on a box and hook your heels under anything? (edge of the bed, edge of a table, staircase etc??). These are MUCH more effective that the other exercise.

Hope that helps!

 

[Emma-Leigh]

Squats - *100lbs* 1x12 (1 off of failure) , *120lbs* 1x5 1/2 *wait* 1/2 another rep .. this wasn't really to failure but it was putting ALOT of strain on my right groin muscle to the point where it hurt) *115lbs* 1x7 1/2 , 1x7 *rest* 1/2 (My legs don't really give out .. it's usually my stamina / core that gives out first and makes me stop cause I don't have a squat rack .. and it's a owrkout of its own trying to get the barbell on my shoulders and kick up from my bench .. )

You don't need to go to near failure on your first warm up set. It is a WARM UP. The point is to WARM UP!

Be careful with these. I think you might want to stick to 110-115 pounds and combine your squats with box squats for a while until you get your core stronger. It is BETTER to do squats WELL with LESS weight than do them BADLY with HIGH weight and hurting yourself.

Split Squats - *75lbs* 1x6LR , 1x6LR *rest* 1x6LR , 1x2 1/2 *Leg fell off bench* 2 *leg fell off* 1 1/2 *Almost completely fell into the side of my wall L , 1x3 * rest* *leg fell off when tryign to get it back on* x3 R

How is your leg just 'falling off the bench' tom??

Walking Lunges - *27.5lbs* 2x24 (At the end of these I was so outta breath .. it hurt to breath , back of my throat was on fire)

Too many reps tom. Do Reverse DB lunges instead and use a HEAVY weight so you can only get out 6 to 8 reps each leg.

Lying Leg Curl - *50lbs* 1x21 , 1x18 1/2

Reps WAY too high!!

[/quote] Calf Raises - *135lbs* 1x6 (not close to failure but hurt my shoulders to hold on) , *130lbs* 1x10 (close to failure) , *125lbs* 1x12 , *120lbs* 1x15[/quote]
Well, at least this is good!

 

[Tom_B]

Welcome to one of the most boring and mundanbe things that most men do for the rest of their lives!

it was .. ugh I thought I was gonna slice my throat or something!
I need a closer razor my friend said because the disposable razor I was using didn't get all the layers or something? .. just something I have to spend more money on

no no... what is your first set supposed to be? a warm up set or a regular set??

If it is a warm up set, then weights and reps are too high.

If it is a regular set, then stop reps a little over your target reps and stick to the same weight for the rest of your sets. If you can do all sets with that weight a little over your targeted reps, then up the weights.

nope it was a warm up set .. my first set of my W/O are warm up set followed by 3 sets of lower rep ranges. I always though I had to go to failure with warm up sets that could be my problem.

A while ago i started having wrist problems as well. But when i took a break a month ago, they healed. Now i do a set or two of wrist curls to strenghten them.

Also, when you lift DB's try and hold them steady as poss.

Well my wrist has been like this for 2 weeks now .. it happened around after I started my new workouts .. I think it was after a chest or shoulder day .. o well it seems to be healing now I just have puny bony wrists

I dont know what to say, except 'Be Careful'.

I know .. It'll be so much nicer once I get my drivers license (Driver's ED course it on March 17 ) then I can go to a gym! , I might actually enjoy leg days then!
But it worked .. yesterday when I first woke up I wasn't sore except my glutes were on fire .. then throughout the day my legs started to get really sore , and my glutes just kept getting sorer and sorer .. it hurt to sit!
So looks like I'm hitting what I want to hit I think it's the split squats , I love them

 

[Tom_B]

You can still do your warm up with 27.5 (and stick to 12 reps - it is only a warm up and you don't need to go to failure for this).

Then do your 3 working sets with the 30lbs - use these until you can get your three sets of 8 reps and then increase the weights again.

Or - you could pyramid your weights down - first working set with your 32.5 lbs and then do your next two with the 30lbs.

OR - pyramid up your weights - doing your first 2 sets with your 30 lbs and your last with your 32.5lbs...

Each of these have their benefits.

If you find it REALLY hard to do your DB press with the 32.5lbs then you should stick with the 30lbs because your form and chest will suffer.

You could also pre-exhaust your chest (so do DB flyes first) so when you get to do your compound movements it takes less to hit your chest so your arms don't hold you back.

They pyramiding sounds like fun .. but I think I'm gonna stick to the 30lbs until I can increase my strength cause I find it really hard to hold the 32.5lbs , I think that's what might have been hurting my wrist. So after I build up my strength a little then I think I'll give the pyramiding a shot.
If I do my Db Flyes first should I do it this way
Db Fly - 4 sets (1 w/u set , 3 sets in 8 -12 range)
Incline DB Press - 3 sets ( 4-6 reps)
Db Press - 3 sets (8-12 reps)

I think that your water is good between 4 and 5 L. It should not make that big a difference on your energy levels...

Be careful you are not overtraining and under-feeding yourself... A lot of people who swap from cardio based training to weights based training find it hard to understand that they need A LOT more rest when doing weights - as it is a lot more taxing on the body than cardio. So if your signs continue then consider increasing food and decreasing your training.

Also - make sure you are getting at least 7 hrs of sleep a night!!

On my cheat thingy day I usually go to 6L of water , I just feel better that way. I don't think it's in my diet .. as I'm gaining around 1 pound a week and NET carbs are around 280G .. I think it might fall in the sleep department I'm usually up at 4:30am and don't get to bed until around 10 - 11 PM because of work / homework now ... and I'm the type of person that needs sleep! as I child i would sleep like 10 hours a day .. my record was sleeping for 15 hours ..last night I slept for 11 hours and am feeling alot better today. So I need to find a way to get in more sleep ..

Both have their benefits... But what about DB normal squats?

didn't even think of those I was thinking about it more during school .. I don't think BB hack squats would be good anyways , as I proabbly won't have a good enough grip to grip the bar without droping it - so I'm gonna give the DB squats a try.

Decrease your reps - you want to do 12-15 reps as a MAX. So increase the weights.

Also - is their any way you CAN do glute ham raises? Can you kneel on a box and hook your heels under anything? (edge of the bed, edge of a table, staircase etc??). These are MUCH more effective that the other exercise.

Ok I'll increase reps for the curls if I continue to do them.

I'll look around the house for a place to do the glute-ham rasies .. I think it might be possible .. but I'll have to search. I'll even look around the stores up here see if there's anything I could use.

Hope that helps!

Very much so thanks emma!

 

[Tom_B]

You don't need to go to near failure on your first warm up set. It is a WARM UP. The point is to WARM UP!

Be careful with these. I think you might want to stick to 110-115 pounds and combine your squats with box squats for a while until you get your core stronger. It is BETTER to do squats WELL with LESS weight than do them BADLY with HIGH weight and hurting yourself.

I've always been trying to go to failure on warm ups opps!

Well I'm gonna give Db squats a shot .. about how much weight should I be able to do for those if I can normall ysquat 110-115 pounds and should I still try box squats using the DB Before I would only go parralel to the floor with squats until I got comfortable .. now I like going past.

How is your leg just 'falling off the bench' tom??

If I bering my leg too far back on the bench so my toes hook around on the other side it REALLY hurts my foot once I squat down , but if I leave it so my toes are just on the edge of the bench it dosen't bother my foot .. but sometimes when I'm coming out of the squat postion my foot just falls off .. I think it's because I don't have my toes back far enough .. but like I said it hurts when I do that , what am I doing wrong?

Too many reps tom. Do Reverse DB lunges instead and use a HEAVY weight so you can only get out 6 to 8 reps each leg.

So no more walking lunges with 10 -12 reps per leg? When I say 24 reps I don't mean for each leg I mean in total , so 24 would be 12 on each leg.
but I'll switch to reverse Db lunges then , never tired them before.

Reps WAY too high!!

well hopefully I can figure a way to do the glute-ham raises if not then I'll have to take the paddings off of where you would put your legs for an extension and throw weights on there .. which dosen't work well as they'll slide off ..

Well, at least this is good!

I jsut hate trying ot get the damn bar up when it's 130lbs .. espically at the end of my leg workout when I'm really fatigued

 

[Tom_B]

February 8

Training - Shoulders / Cardio
Shoulders -
Seated Db press - *17.5lbs* 1x15 (this was to failure , but I know now not to go to failure on my warm ups ) *25lbs* 1x4 1/4 *hold* , 1x4 then 3/4 of a really slow / bad form rep , 1x4 1/2 *hold*
Push Press - *50lb* 1x11 1/2 , 1x10 1/2 , 1x8 1/4
Bent over rear delt raise with head on bench - *7.5lbs* 1x15 ( reps were too high on this , but I knew then if I did 10lbs then my other sets would suffer .. maybe I could pyramid this doing 10 lbs then 7.5lbs for my other two sets? ) 1x10 , 1x9 1/2

Cardio - Well I woke up late so I didn't have time to do a full session of yoga on the DVD thing .. so I mixed things up.
Yoga Stances (15 minutes)
Series of Lunges
Series of Twist Lunges
Series of Warrior posses
Push up Planche postions
Downward facing dog postion
Kneeling with straighting right arm and left leg , then a push up , then straighing left arm and right leg repeat.
Series of focusing on breathing / movements going up and down.

Cardio - ( jumped up and down for 15 minutes)

heart rate was at 150





Diet -

Meal 1 - whey , oats , skim milk , banana
*post workout* - whey , oats , skim milk , banana
*postworkout* - whey , oats , skim milk , banana
Meal 2 - whey , muesli, natty crunchy Pb , SF maple syrup, CC
Meal 3 - protein bar , oats , broccoli , Heinz veggie suace , fishies, cinnamon , Sf maple syrup
Meal 4 - brown rice, chicken , apple , fishies ,
Meal 5- CC , almond butter , fiber 1 , green beans , vinnegar
Meal 6 - CC , almond butter, fiber 1

Water - 5L
Additonals - green tea


Did nothing .. had to work yesterday.

 

[Tom_B]

Weight is 133.5lbs gained one pound .. I must be eating alot on my cheat days
I'll probably do measurments two weeks from now .. and I also found the book with my very first set of meausrments (when I was 120lbs) there scary I might psot em with my new set in two weeks , or if your curious I can post em now

Now after an hour of posting I have to go and shower as my firends are waiting for me cause Steve's up , today's gonna be so fun! hopefully I don't cheat too too much