Wedding day/ Honeymoon Preparation

[bracewater]

this mornings workout was good.

thurs is quads, hams, glutes, calves

Squats:
-warmup 135lbs x 8 and a little light stretching
-255lbs x 8
-260lbs x 7
-260lbs x 7

Conventional Deadlifts:
-225lbs x 6 *not to failure
-225lbs x 6
*no third set b/c my lower back started to be a little tender

Single Leg Extentions:
-100lbs x 10
-100lbs x 10
-100lbs x 10

Single Leg Curls:
-80lbs x 8
-80lbs x 8
-80lbs x 7

Calf Press:
-260lbs x 15
-260lbs x 15
-260lbs x 15
-260lbs x 15
-260lbs x 15

legs are starting to get back into shape, I feel like I need to work some more on the deads, or maybe not do them back to back with my squat routine to save some lower back pain. I will try this next week to see if I feel a bit better

 

[dalila]

hi bracewaters ( can I call you BW? )

You are very strong, which makes me think you were training before this "remodeling adventure" too LOL ? So I won't tell you then about how important is the proper posture when you do those 2 lifts, I am sure you arleady know. No point getting your body ship-shape, if you won't be able to carry your bride over the doorstep, cuz you have a bad back... right?

You can try doing deadlifts on your back day and squats on the leg day. Or if that still causes you back pain, alternate them every week.

 

[kim]

Hi Brace Congrat's for your new comming wedding. I read your log and find out that you have great discipline, your workout look great as your eating plan as well.

Keep your awsome work and Wow your new wife already have a passionate and disciplinate man in her hand.

 

[bracewater]

Thanks ladies. Dalila you can call me anything

Yeah I am pretty disciplined in getting into shape. I have been working out now off and on for 8 years. I would be alot stronger if I wasn't so busy with life and other things

but then again thats just life. Had a lot of honey-dos this weekend so I didn't get to keep track very well of my eating. and on friday I left my stinking gym journal at home so I couldn't keep log of my lifts. It was similar to last friday's workout, except with slightly higher weights. stepped on the scale this morning at 190lbs even. that makes an even 10lbs since I started this workout

gonna stay on track for a while, but if I keep gaining weight like this I may have to retool my meals and such to keep it under control, b/c I'm not sure how much of this weight is LBM

anyway bedtime soon and 5am comes early round these here parts

 

[bracewater]

strong workout this morning weight still at even 190


monday is chest/light triceps/calves

flat bench:
-warmup 135lbs x 8
-225lbs x 8* felt really strong on bench this morning, shoulder felt good
-225lbs x 6
-225lbs x 6

Incline DB press:
-75lbs x 9
-75lbs x 8
-75lbs x 7
*I could prob. do more weight, but with a previous shoulder injury I am a bit apprehensive about moving too quickly upwards with weight on incline press

Decline press (machine):
-200lbs x 12
-230lbs x 8
-230lbs x 8

Cable Crossovers:
-lower 60lbs x 8
-mid 60lbs x 8
-upper 50lbs x 7

Dips:
-BW x 13
-BW x 10
-BW x 11

Calf Press:
-280lbs x 15
-280lbs x 15
-280lbs x 15

Side Notes
overall strength is up again this week, feeling stronger in the gym is good. My muscles feel denser with the creatine and I'm recovering pretty quickly so things are going well so far, I'll post meals tonight

 

[bracewater]

meals from monday:

M1:
-2 scoops whey in water
-1/2 cup oats

M2 (PWO):
-2 scoops whey in water
-1/2 cup oats
-creatine

M3:
-4oz grilled chicken
-2 slices WW bread
-3 fish caps
-mini salad

M4:
-same is M3

M5:
-4oz smoked sausage (semi cheat)
-1 cup brown rice
-*would have had cucumber here but they were going bad

M6:
-2 scoops whey in 15oz skim milk
-2tbsp PB

 

[simbh]

*I could prob. do more weight, but with a previous shoulder injury I am a bit apprehensive about moving too quickly upwards with weight on incline press

I know what you mean ... I always feel like I have to restrein myself a bit especially on the incline dumbell press . I dont know if you have some rotator problems , thats what I have with my right shoulder (came after I dislocated it). I dont know if youre already doing some rotator cuff exercises , but they might help ...

Anyways , keep up that good work m8.

 

[bracewater]

I know what you mean ... I always feel like I have to restrein myself a bit especially on the incline dumbell press . I dont know if you have some rotator problems , thats what I have with my right shoulder (came after I dislocated it). I dont know if youre already doing some rotator cuff exercises , but they might help ...

Anyways , keep up that good work m8.

Yeah I'm not sure what the problem is, maybe some slight tendonitis or maybe a small rotator cuff injury, I have been doing some accessory work that hopefully will help strenghten the rotator cuff to prevent future injury

 

[bracewater]

on another note, I have an Interview with CSC in Chantilly tomorrow which I am looking forward to


I am interviewing with my potential boss and her boss (which usually is a good sign)
its for a financial analyst position on the government contracting side of CSC's organization. probably some stuff working with GSA schedule contract vehicles

I'm pretty excited, keeping fingers crossed

 

[bracewater]

good solid back workout today

Back/light biceps/abs day on Tues.

Weighted Pull ups:
-BW + 30lbs x 9 *I weighed in at 190lbs again
-BW + 30lbs x 7
-BW + 30lbs x 6

Cable Low Rows:
-160lbs x 12
-170lbs x 10
-170lbs x 9

Mid Row (machine):
-270lbs x 8
-270lbs x 8
-270lbs x 8

WG Pull Downs:
-160lbs x 9
-160lbs x 6
-160lbs x 6

Individual DB concentration curls:
-35lbs x 7
-35lbs x 5
-30lbs x 8

ABS

Side Notes
Back strength is up again this week

feeling very strong with the weighted pull ups, i started at BW +25lbs for 8 reps but that was at 180lbs BW, now I'm 190lbs BW + 30. So essentially I am using 15lbs more weight on my pullups and doing more. my lats after my back workouts are wasted. this definately seems to be working well for me so far

 

[CowPimp]

Damn, you're no slouch in the gym. Nice pullups. Is that with a pronated grip too? Even if it's supinated, that's solid.

 

[dalila]

hey BW, yeah really strong back!! By the way, no back pain after the day of deads? You said yor back was tender.. well it must've been OK, if you could do such a back day!

 

[bracewater]

Cow Pimp
Yeah I have been working out off and on again for the last 8 years but with work and school I didn't have any energy to go to the gym consistantly, I was very sporadic (sp) I would go for a few months, take 3 weeks off, go for 2 months, take few weeks off, etc. all over the last 3 years or so, but Now I have renewed determination and I assume that most of this is muscle memory and I'll get stronger than I was before.

Yes the pull ups are done with a Pronated Grip, I have never been a fan of "chin ups" (supinated grip) I've been lucky that I have trained everything pretty much equally so overall strenght is on par with the other muscle groups

Dalila
My back hurt like it has never hurt before after last thursday. Friday and Saturday I had trouble walking b/c my lower back was all knotted up. Luckily my folks have a hot tub and I just go over there and spend some time with my dad and relax in the tub while the jets work out the knots. (my dad is where I get my genetics from) he still lifts too

 

[CowPimp]

Cow PimpYes the pull ups are done with a Pronated Grip, I have never been a fan of "chin ups" (supinated grip) I've been lucky that I have trained everything pretty much equally so overall strenght is on par with the other muscle groups

Just curious, but why don't you like a supinated grip?

 

[bracewater]

Just curious, but why don't you like a supinated grip?

Just personal preference really, I just always though I was cheating my lats out of a good workout by how much the supinated grip incorporates the biceps

 

[simbh]

God damn , I have trouble doing 8 with my bodyweight , and its supinated grip ... I must suck , or youre good ... I prefer the 2nd option

 

[CowPimp]

Just personal preference really, I just always though I was cheating my lats out of a good workout by how much the supinated grip incorporates the biceps

Not really, you can just move more weight if you use a supinated grip. You're not cheating your lats, you're just giving your biceps a bonus. Not that there is anything wrong with pullups. I'm just biased the other way.

 

[bracewater]

either way I know that you hit your lats, I just feel that I can target my lats better with a pronated grip, and like I said before it is just personal preference

 

[CowPimp]

either way I know that you hit your lats, I just feel that I can target my lats better with a pronated grip, and like I said before it is just personal preference

Actually, you are right, pullups do hit the lats better. However, both tear them up. Chinups, however, hit your rear delts more.

 

[bracewater]

Pretty good workout this morning. I was VERY tired from only getting 5.5 hours sleep due to extenuating circumstances but a good workout none the less.

Thurs is quads, hams, glutes and lower back /skipped calves (ran out of time)

walk 5 min on treadmill to warm up followed by a few minute light stretch

Squats:
-260lbs x 8
-260lbs x 7
-260lbs x 6

Individual Leg Extentions:
-107lbs x 10
-107lbs x 10
-107lbs x 10

Individual Leg Curls:
-80lbs x 8
-80lbs x 8
-80lbs x 8

Conv Deadlifts:
-225lbs x 6 *NTF
-225lbs x 6 *NTF
-225lbs x 6 *NTF

Biggest thing of note this week is that it seems by moving deadlifts to the end of the workout helps alot. Last week I had deadlifts right after using the squat rack and my lower back just about broke in two. This week, the lower back had enough time to recover that I was able to do 3 sets

 

[bracewater]

todays meals (I need to get to the grocery store b/c I have run out of veggies and bananas and a few other things)

M1:
-2 scoops whey in water
-1/2 cup oats

M2 (PWO)
-Creatine
-2 scoops whey in water
-1/2 cup oats

M3:
-8 oz grilled beef
-2 slices WW bread
-3 fish caps

M4:
-Missed b/c I was busy at work

M5:
-6 egg whites, 1 yolk, sprinkle of cheese
-2 slices WW bread
-12 oz skim milk + 1 scoop whey
-3 fish caps

M6:
-2 scoops whey in 12oz skim milk
-2tbsp low fat PB

 

[bracewater]

good news too: got a second interview tomorrow with CSC so things look good there

also when I got home from work today I found on my doorstep my new weight belt has been delivered.

No more having to hold a DB inbetween my feet for weighted pull ups. It looks pretty sturdy, thick leather with a 3 foot chain to hang the weights on


I'm also going to start adding L-Glutamine 10g before workout and 10g after. there are varied oppinions on this but I'll give 'er a shot and decide for myself I got 600g AST GL3 Glutamine

 

[bracewater]

this mornings workout

friday is delts/bis/tris/abs but I skipped abs today from them still sore from tuesday

Walk 5 min to warm up and light shoulder stretching.

Shoulders
DB Military Press: 1 minute rest between sets
-65lbs x 10
-65lbs x 9
-65lbs x 8

Lateral raise to the side, immediately superset with front raise: (lift to slightly above parallel to ground and hold for 1 sec.)
-20lbs x 8 side, 15lbs x 8 front
-20lbs x 8 side, 15lbs x 8 front
-20lbs x 8 side, 15lbs x 8 front

Cable Rear Delt (individual arm):
-30lbs x 9
-30lbs x 9
-30lbs x 9

BB Shrugs:
-225lbs x 12
-225lbs x 12
-225lbs x 12

Biceps
Straight Bar Curl:
-70lbs x 10
-70lbs x 9
-70lbs x 8

Individual arm Preacher Curl:
-30lbs x 7
-30lbs x 7
-30lbs x 7

DB Hammer Curl:
-30lbs x 7
-30lbs x 7


Triceps
DB Reverse Skull Crushers:
-35lbs x 7
-35lbs x 6
-35lbs x 6

Reverse Tricep extentions (Cable):
-110lbs x 12
-120lbs x 11
-120lbs x 11

Dips:
-BW x 15
-BW x 14

 

[bracewater]

good workout yesterday. Had holiday parties this weekend so I was too tired to get up and go workout so I did it in the evening, doing the same tonight since I'm taking one of my friends out for dinner for his birthday.


Monday is Chest/Tris/Calves

Bench:
-Warmup 135lbs x 8
-225lbs x 10* 2 reps more than last week
-235lbs x 6* same reps as last week but 10lbs more
-235lbs x 6

Incline DB Press:
-75lbs x 7* not to failure since my shoulder seemed to tighten a bit
-75lbs x 7
-75lbs x 7

Decline Press Machine:
-230lbs x 10
-250lbs x 8
-250lbs x 8

Machine Flys:
-130lbs x 8
-130lbs x 8
-130lbs x 8

Dips:
-BW x 13
-BW x 10
-BW x 10

Calf Press:
-300lbs x 15
-300lbs x 15
-300lbs x 15

[RANTON] my gym is the biggest peice of crap in the friggin world. I hate going at night. There are about 5billion people in the place. I had to wait for 10 minutes to even get started in my workout. My gym is a 90,000 square foot facility which is gigantic. and they have over 12,000 members. the place is nuts and everyone thinks that they own the darn place I have been a member there for over 5 years since before the gym was even built and they were selling memberships out of a hole in the wall. and we have dickhead trainers who have been working there for like 5-6 months that drag around their fat clients and try to rush people out of the machine/bench/whatever they are using so that their fat clients don't wait. I have been going there for 5 years, don't you think you want to keep members that are going to be there long term happy? not the ones who will train and probably leave and not come back to the gym after they go for 2 months man I can't stand our gym, I think it may be time to find a new one. I really wish there was one closer to my house [RANTOFF]

 

[Rocco32]

Looking good in here and congrats on the wedding! I hear you on the gym, which one do you go to?

 

[CowPimp]

Nice progress on your bench press. Very respectable numbers.

That's why I love my gym, and my schedule. For example, no one is ever there at 10:30AM on a Monday. I've been to a gym like that, and it sucks big time. I feel your pain.

 

[bracewater]

Rock
I go to Life Time fitness in Centreville. It is a spectacular facility, and at my usual time of 6am there is no problem. Just at night

thanks on ght congrats. We have almost everything done now

CP
Thanks for the encouragement. It is very nice to see the progress I'm making.

I haven't had this kind of progress since when I started lifting my first year it really goes to show you that diet is really the key to success in this endeavor

 

[Rocco32]

I don't know that one. My gym is packed at 6am though And at 6pm LOL

 

[bracewater]

tuesday's workout: Weighed in at 190lbs again

back/light bis/abs

Weighted Pullups:
-BW + 35lbs x 8.5* No spot so I got hung up on the 9th and just held it there
-BW + 35lbs x 7
-BW + 35lbs x 6

Cable Low Row:
-170lbs x 11
-170lbs x 9
-170lbs x 9

Mid Rows (Machine):
-230lbs x 9
-230lbs x 8
-230lbs x 8* this is actually the weight I was using last week but for some reason I wrote it down as 270lbs

WG Pulldowns:
-160lbs x 10
-160lbs x 9
-160lbs x 8

Individual Bicep DB Preacher Curls:
-35lbs x 8
-35lbs x 6
-30lbs x 7

Various Ab excersizes

Good workout overall, used 5 more lbs on my weighted pullups and did the same amount of reps except for the first set which I missed by 1/2 a rep

but still progressing well. I only weighed in at 190lbs again this week so I have stopped gaining weight it seems, I may have to up the cals some but I seem to keep gaining strength which is also a goal, ultimate goal is just to look good for the big day. My back and chest are SO sore. My back didn't used to get sore until I started adding weight to my pull ups, I used to just do 3 sets of 10 with BW and I think that adding weight has helped improve my strength. anyway. good workout overall

 

[bracewater]

Thursdays workout went well:


Quads/Hams/Glutes/Calves

Warmup walk for 5 min. on treadmill

Squats:
warmup 135lbs x 8
-265lbs x 8
-265lbs x 7
-265lbs x 7

Single Leg Extentions:
-110lbs x 10
-100lbs x 10
-100lbs x 10

Single Leg Curls:
-80lbs x 10
-80lbs x 9
-80lbs x 8

Conv. Deadlift:
-225lbs x 6* NTF
-225lbs x 6
-225lbs x 6

Calf Press:
-300lbs x 15
-300lbs x 15
-300lbs x 15

Meals for the day

M1:
-2 scoops whey in water
-3/4 cup oats
-10g Glutamine

M2 (PWO):
-2 scoops whey in water
-3/4 cup oats
-10g glutamine
-5g creatine
-Banana

M3:
-6" meatball sub on wheat bread
-hand full of baked lays potato chips
-3 fish caps

M4:
-4oz grilled chicken
-2 slices WW bread
-3 fish caps
-Mini Salad

M5:
-4oz grilled chicken
-2 slices WW bread
-1/2 cucumber
-1.5oz cashews
-12oz skim milk

M6:
-2 scoops whey in 12oz skim milk
-tbsp low fat PB