teh mass and strength

[the doc]

Cardio.
None.

Diet.
Meal 1: turkey sandwich + protein shake

workout
Meal 2: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)


Overall Comments.

sleep is off due to dissertation. not going to be till 4 am- got up at 1 pm today:(
Pain/Soreness.

legs very sore from intense workout on sunday

Sleep.

...see above

Supplements.

see post workout shake- besides this 2 multi's /day
1 g potasium (no salt)


Training. Chest.

DB Presses: warmup 35x10, 50x8, 65x3, 80x2
90 x5.5, 90x 5.5 [**]; 95 x 3 [***]

very happy with this, personal best on db bench cant figure out though how i failed out on 90 and then got 95 :confused:
Dips: +40 x 6, 40x4.5 [**]; +45x 4.5 [***]

cool. i was gonna stop after 2 sets and do some bw dips to failure but this hot girl was staring at me and i had done well on db bench so i got my belt back on and added a 45-females can be effective motivation

cable flies: 90 x 6 [**], 90x4->80x4 [**]

think i'll stay at 90 here for a little while longer


Training Length.
50 min

Water.

ok, but i got up late and was a little dehydrated, will be sipping the rest of the day

Weight.

yesterday - 208

[IceRgrrl]

Excellent! Now I can add my commentary to YOUR journal ;)

What are you doing your PhD in?

[the doc]

ahhh my first spam :spam: :)


organic/bioorganic chemistry. I have about 270 pages thus far- dont think i'l be adding anymore

when are we going out again? ;)

[Marcel]

:whazzup:

It's cool you'll be keeping a journal. What is your current diet like? :cool: oh and good job on the 95's...I can get up the 75's for reps next week I want the 80's!!! :D

[IceRgrrl]

Intelligent guys = :thumbup:

[Mystic Eric]

Originally posted by IceRgrrl
Intelligent guys = :thumbup:

I wish I was intelligent... Oh wait! I am! ;)

Doc, do your "bong" habits affect your gains?

[Tryska]

*christens the journal with a bottle of cristal*

woohoo!

[the doc]

:alcoholic:

[the doc]

marcel, i'll be filling in more diet info but it basicly is as follows

post workout ; jasmine rice (150-200 g carbs)

all other meals isocaloric with complex fibrous carbs like red potatoes, oats, brown rice, beans and lean meats like steak, chicken, tuna and eggs for fat. not really counting cals but making sure i eat every 2-4 hours...

[Marcel]

:thumbup: and today when I went to pick up some food I saw that jasmine rice you posted about in the diet forum...I thought to myself "oh heres the rice the doc was talkin about...":cool:

[the doc]

:)
that is really good stuff!

your apartment will smell so nice whilst you cook it
I use a rice cooker and it comes out perfect every time:)

remember it is high gi I really only use it postworkout

[the doc]

Cardio.
None.

Diet.
Meal 1: steak and potato
protein shake

Meal 2: homemade chicken and rice soup

meal 3 :cosmic cantina burrito and casadilla

meal 4 1 pt of ben and jerrys worlds best vanilla
4 eggs and 3 red potatos


sleep is off due to dissertation. not going to be till 4 am-
FINISHED DISSERTATION AND WENT FISHING IN NEW BOAT
sanity is slowly being restored

Pain/Soreness.

legs light soreness but not really noticable - felt much better this morning
chest-quite sore

Sleep.

...see above

Supplements.

- besides this 2 multi's /day
1 g potasium (no salt)


Water.

ok

Weight.
not today

[the doc]

Cardio.
None.

Diet.
Meal 1: oats/flax/tuna/peanut butter
workout
meal 2: postworkout shake and rice
meal 3: homemade mrp w/ fat
meal 4: tuna/red potatoes/olive oil
meal 5: venison tenderloin and tomatoes

Overall Comments.

feeing better, got a lot of sleep last night and still got up early

Pain/Soreness.

none really

Sleep.

...see above

Supplements.

see post workout shake- besides this 2 multi's /day
1 g potasium (no salt)


Training. back.

chinups bwx6 x6
negatives 25 x3 [**]

biangular back 300 x7, x6, x4 [***]-feel ok here, form getting sloppy so i'll hold here
t-bar 90 x x6, x5 [**]- may drop these
db row 90x8, x6 [***}-felt stron here will move up next week
lat pd 200x8, x6[***}

-back actually felt pumped today, dont ever really remember that before:)

Training Length.
50 min

Water.

OK

Weight.

[Tryska]

Originally posted by the doc
meal 4 1 pt of ben and jerrys worlds best vanilla
4 eggs and 3 red potatos


munchies? holy carb and fat meal, latman.

[the doc]

lol... you could say it is a combined strategy of munchie assisted bulking,

every so often i have been indulging lately :rolleyes:
but progresss in lifting has been great

I keep a written journal which is why i was forgetting to write it here as well.. I have been bulking this way for 2-3 months now. Complex starchy fibrous carbs... Cept the ben and jerry"s that was celebration food- otherwise no sugar..

[Tryska]

ace. i just got this stuff called grees today....it's got soy protein in it and a bunch of herbs. i'm gonna give ti a go as my breakfast for a while and see what happens.

(if i get a goiter i'm gonna have delphi cut it out for me)

[the doc]

soy???

[Tryska]

yeah...surprise surprise eh? i'm re-evaluating my position after reading some new stuff.

[MonStar1023]

Nice back strength doc, keep it up. What are your goals right now man? :):)

MS

[the doc]

mass and strength monstar :)

[the doc]

i am shooting for 230 lbs by the end of july :)

[MonStar1023]

Damn 230 wow doc your really getting up there! Keep it up man, good work so far. :cool::cool:

MS

[the doc]

i was gone in orlando for a profesional meeting but was still able to workout at the hotel which had a YMCA attached

day 1 shoulders
DB OH press 70 x7, x5, x5
the damn ceiling was to short to do standing BB OH press
lateral raises

day 2 cardio (brisk walk)

day 3 arms

BB curl 95 x5, x5, x4

Tri oh press dont remember x 3 sets

DB hammer-type curl 45 x5, x5, x4
incline DB skull crushers 35x5,x4 ,x3

Going for some light cardio today (day 4) possibly

ate quite liberally whilst gone

[the doc]

Cardio.
None.

Diet.
Meal 1: 1 potato and ground turkey w/ onion, prot. shake
workout
Meal 2: homemade MRP w/ oats, protein, and 2% milk
meal 3: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)
meal 4; steak, potato, and green beans
meal 5: not sure
Overall Comments.

felling good, somewhat bloated from eating out every night

Pain/Soreness.

none to speak of

Sleep.

ok 9 hours

Supplements.

on time

Training- legs

squat as low as i can go
90x11
135x6
185x3

work set
235 x10 , x7.5 F, x7 F[***]
almost a 4 star but not quite-still progressing here. Will keep it here next week to up the latter sets.

leg press
410x8
430x7 + 1 FR, x7 +2 FR [***]

intense set

SLDL 260x6, x6 [***]

again intense

leg ext (sup. set with sldl)

285 x6, x6
one star cause i should've been using 300- besides my legs were already fried

calf
200x12, x8 [**]

blah

Training Length.
75 min - took some extra rest on squats and LP- very taxing today

Water.

ok,

Weight.

tomorrow

[the doc]

Cardio.
None.

Diet.
Meal 1: milk, whey, and banana

workout
Meal 2: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)

meal 3: potatos and TUna
meal 4(planned): steak and potato
meal 5: fish(freshly caught striped bass) and vege

Overall Comments.
feeling bloated

Pain/Soreness.
legs very sore from leg workout!

Sleep.
2 hours on friday night, 12 hours last night
feeling better!@

Supplements.
on time

Training. Chest.

DB Presses: warmup 35x10, 50x5, 65x3, 80x2
95 x4+1 asst, 95x 4 +2asst [***]

personal best on db bench still adding reps

Dips: +45 x 5, 45x4 +1 asst[***]
was thinking about only doing 40 as pecsfelt fried after db bench, but i had two sets in me!

cable flies: 90 x 5 [**], 90x3->70x3->40x5 [***]

not moving up here but trying to just remain intense


Training Length.
45 min

Water.
ok,

Weight.
forgot to do it

[The_Chicken_Daddy]

hey man, what does [***] mean?

[the doc]

they are intensity indicators

4 **** means the most intense of my life
1 means wussy workout

[the doc]

Cardio.
3 mile run

Diet.
Meal 1: banana
run

Meal 2: whey/ milk; eggs and potatoes

meal 3 :
meal 4



Pain/Soreness.

legs-sore to touch- took a while to warm up this morning for run
chest-light pec soreness

Sleep.
6 hours but slept a LOT on sat.

Supplements.



Water.

ok

Weight.
211

[the doc]

Thursday april 18

back

chin bw x4, x4, x4

Biangular row 280 x 7, 285 x6, x4
form was much better here then at 300

DB row 100x5 , x5

lat pd 215x5, x5

[the doc]

have taken a week off whilst on vacation in tenessee


Cardio.
None.

Diet.
Meal 1: homemade MRP w/ oats, protein, and 2% milk

Meal 2: protein bar

meal 3: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)

meal 4; small pizza (funny i ate this right after telling b i didn't want to eat pizza whilst bulking), 1/2 pt ben and jerrys

Overall Comments.
ate way to much fast food whilst traveling, but feel ok. Fast food tastes wierd. Gut feels huge. blah

Pain/Soreness.
legs are really sore from workout earlier (thanks b and JSG) today
hams are really killing me

Sleep.
poor due to traveling and fishing

Supplements.
have taken any but a multi in a week

Training- legs - forgot my journal today thus my weights were off

squat as low as i can go
bx8
90x8
135x4
185x2
225 x 8 [***}
245 x 4 + 2 asst'd [***]
225 x 5

work set

leg press
500x7
500x6 + 2 asst [***] - up 70 lbs here!

intense set

SLDL 255x7, x6 [**] - down 5 lbs-i am lost without my journal



leg ext (sup. set with sldl)

300 x6, x5 [**]

calf
200x12, x8 [**]

blah

Training Length.
60 min

Water.

ok,

Weight.

214


*** thanks to b and jsg my leg workout was one of my best ever!

[Blood&Iron]

Originally posted by the doc


meal 3: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)

This must taste absolutely wretched. 40% hydro whey/casein? I get pukey just thinking about it. I can hardly handle the PR Recovery formula(Although, it kinda grows on you.) and you don't have the benefit of 40-50g dextrose to mask the bleach like taste of the hydrolysate. Why the rice, anyway?

[the doc]

Yeah well it doesn't taste all that great but it does grow on you. Not everything that is good for you tastes good.:) Oh yea by the whey i tried a small scoop of hydro 520. It was really...ummm... interesting

THe american whey has a lot of stevia in it and i add a packet of splenda to the mix to make it taste yummy

The rice is for postworkout carbs. It is high GI and I dont like malto or dextrose very much. Also, i can get huge bags of it for cheap at costco

[the doc]

Cardio.
None.

Diet.
Meal 1: eggs/cheese/olive oil/ toast
workout
meal 2: postworkout shake and rice
meal 3:
meal 4:
meal 5:

Overall Comments.
things are going well lately. Lets hope they stay that way for a while

Pain/Soreness.
very sore legs. Not the quads but hammies and ass. Makes me feel like an old man...lol
some how i messed up my rotator whilst squatting, could not do full range of motion on first set of chins but it loosened up later

Sleep.
have been getting good sleep lately. Took a 1.5 hr nap the past several days.

Supplements.
OK

Training. back.

chinups bw x 5.5, x5 + 2 asst, x2 [**}


biangular back 300 x6.5, x5, x6.5 [***]-found form on 3rd set. Was playing around with settings on set 1-2

db row 105 x6, x6 {***}

tbar row 90x6, x6 {**}

lat pd 225x6, drop set 225x6>150x5>120x4 [**}

good overall workout

Training Length.
45 min

Water.
2 litres down before working out

Weight.
~218

[Franco]

Nice back workout Doc

What would you say your current bf% is at present?

[the doc]

thanks man!
I like to be conservative until i can use a dunk tank so we'll say 15-20%

[the doc]

cardio
went for a 3 mile run/walk today.

diet
meal 1 oats/whey/olive oil
meal 2 potatos/tuna/onions
cardio
meal 3 banana/whey/oats
meal 4 turkey burgars/apple/ice cream
meal 5 chicken and barley

legs were really sore today so i found it difficult to run
cramps in thighs developed unless i took period rests so i performed an interval style workout

[Alex.V]

Originally posted by the doc


*** thanks to b and jsg my leg workout was one of my best ever!

:D

[IceRgrrl]

Nice work, doc :) How is post-dissertation life?

[the doc]

thanks icerrr, let's just say i feel like i'm on sabbatical!

Leaves more time for eating, fishing, and exercising!

[the doc]

i dont dispute the push strength is lacking. It is by far my weak point- but i am progressing here- slowly-
feel free to suggest something constructive

As to my leg day i still believe it was my best ever
although you're correct that the 235 sets of squats are more total load then what i achieved later (225 x8, 245 x 4 , 225 x6) you fail to mention that i added 70 lbs onto the leg press for similar reps as to the previous session. I also moved up in the leg ext. In terms of blasting my legs and total weight moved, this was my leg workout ever.

[the doc]

also, when you say push is lacking- what do you mean?
In absolute strength or relative to back/legs/etc

[Pup]

Nice work doc, soon you'll be squatting 315 for reps :)

[the doc]

thanks pup- if i could do 315 that would be fukking awesome!

[the doc]

Cardio.
30 min walk

Diet.
Meal 1: oats, whey, oil

workout
meal 2: grilled cheese w/ olive oil and nut bread. cup of chickn and barley soup

Meal 3: postworkout shake (= 2 scoops protein {60% american whey+ 40% hydrolized whey/casein} + 10 g glutamine +7 g creatine + 1 scoop schiff glucosamine/chondroiton/hydrolized collagen) 1 plate of jasmine rise (200g carbs)

meal 4: Steak (ribeye), potato, apple
meal 5: cottage cheese

Overall Comments.
damn if i didn't get all excited about doing back the otherday and i forgot that chest comes before back. Wll i figure i'll just to chest today with shoulders/traps day after tomorrow and arms 4 days away

then i'll start again with the new rotation

Pain/Soreness.
leg soreness is gone despite run yesterday. back was sore though- not to bad

Sleep.
8 hours

Supplements.
on time

Training. Chest.

DB Presses: warmup 35x10, 55x6, 75x4,
95x0 - couldnot get the damn dumbbell kicked back and up
95x0 - still could not get it up- it was like i couldn't even do any weight
85x3 - just to try and kick up the 85s- they were hard

i said " i cant let jane down" and mustered up all the intensity I had

95 x 3 [***] - man i took several minutes before this one and FINALLY got them kicked back and up no problemo
95x 2.5 [**] - well these were ok - think i could've done 1 more rep on each set if i hadn't wasted energy making those two failed attempts
- so i attribute this to my rear delts being roasted from my back workout on 4.27. When i kick the dumbbells back (by rocking back on the flat bench) for a period the rear delts are heavily involved whilst i move them into position. Today they weren't there and i felt the difference.

Dips: +45 x 5, 45x4 +1 asst[***]
216+45 = 261 dip - need to keep progressing here. Concentrating on leaning into it but i still feel it pretty strong in the chest



cable flies: 90 x 5 [**], 90x5->60x5->40x10 [***]
move up some reps here

not moving up here but trying to just remain intense


Training Length.
45 min

Water.
ok, but a little low i think

Weight.
216 (gym scale)

[the doc]

shoulder/delts

alright so i am going to quite mentioning meals unless they differ signifcantly from those previously mentioned.
Today was a good day :)
Also I modified my shoulder/trap workout
Standing OH presses (last set = leg asst push press) x3 (thanks B)
Arnolds x2
behind the back smith shrugs x3
DB shrug x1


Diet
had to miss lunch and then overate later. Very bloated... blah

training - shoulders/traps

St OH press warmup 45x8, 65x6, 95 x4
135x6{**}, 135x5+1asst {***}, 135x6 {***}-this last set was with some legs to get me out of the sticking point and then a slow negative- the negatives kill!
Arnolds 60x2 - wuss! 60x2, ahhhh! failing at the low point!
50x6 {**} :cry:

BHB Smith shurg 320 x8, x7, x7 {***} these are great!~
DB shrug 110x8 - these are pointless. moving to front BB shrug- wish we had a trap bar!

weight (220- gymscale)

[the doc]

Entry for friday may3

cardio
beach volleyball for two hours-and i did it before lifting !

lifts arms and abs-curl jockey day

warm up
bbcurl 105x6, x5 , x3 {***} sup set T-bar tri push downs 100 x3, x4, 88 x6 {***}
-like doing these push downs with the lat pd machine as opposed to the cable machine

incline DB skull crushers sup set DB hammer curls
40 x6, x3.5 45x5, x3.5 {**}

little dissappointed here i couldnt get more reps on the 2nd set

ab circuit leg raise x10
weighted crunch 225 (x7, x6)
ab machine crunches to failure

went through circuit twice, like it a lot{***}

[IceRgrrl]

Originally posted by the doc
Entry for friday may3

cardio
beach volleyball for two hours-and i did it before lifting !



Now that sounds like fun! :)

[the doc]

\
Overall Comments.
was feeling tired and had some phlegm today in my throat- not sure why

Pain/Soreness.
legs are a little sore from volleyball, traps were hella sore the otherday after shoullders/traps

Sleep.
6.5 hours - poor

Supplements.
a ok

cardio 5 min light warm up

Training- legs - another great day of progression]

squat as low as i can go
bx8
135x5
185x3
245 x8 {***}
x 4.5 {***} F

these left me in a seminautious state for the rest of the session and was only further amplified by some leg presses

leg press
510 x7 +2 asst, x8 + 2asst, x7 + 2 asst {****}!!!!!!
this gets my first 4 star award for intensity. My lower quads were hurting so much from this i could barely walk- thank god i didn't yak. The forced reps really kill the quads. I am dropping leg extentions in favor of another set here

SLDL
265 x6, x5 {***} up 10 lbs here

calf 250x10, x10 {**} bah, they're big enough...lol

weight
?

225 x 8 [***}
245 x 4 + 2 asst'd [***]
225 x 5

work set

leg press
500x7
500x6 + 2 asst [***] - up 70 lbs here!

intense set

SLDL 255x7, x6 [**] - down 5 lbs-i am lost without my journal



leg ext (sup. set with sldl)

300 x6, x5 [**]

calf
200x12, x8 [**]

blah

Training Length.
60 min

Water.

ok,

Weight.
?

[the doc]

Originally posted by IceRgrrl


Now that sounds like fun! :)

Aye, 'tis great fun lassie!

Compeptition level had been a bit weaker this year, but hey its just beginnning

[the doc]

Cardio.
30 min walk (15 to gym + 15 back)


Pain/Soreness.
legs= sore :cry: left hammie needs tlc

Sleep.
8 hours

Supplements.
on time

Training. Chest.

DB Presses: warmup 40x10, 55x5, 80x3,
95x4.5 ***
x3.5 ***-good sets
Dips: +45 x 5, 45x4 +1 asst[***] - no improvement here but was able to get almost all the way up without asst but i needed just a touch

flat BB bench -warm up
bx10, 95x5, 135x3
I did a series up 3 rep sets working up to a 1RM
155x3
185x3
205 x1 -not to bad! i think i could get up around 250 if i was fresh

cable flies: 90 x 5, 4.5 [***]
no real progress but after doing bb bench this was cool




Training Length.
65 min

Water.
ok, but a little low i think

Weight.
220 (gym scale)

Overall Comments.
I am working on getting flat bb bench back into my workout. It has been a long time- a year perhaps
back on my normal rotation as well
still progressing on most but chest is coming slow. I am going to work on BB bench to see if i can progress better here than on DB bench.

[the doc]

cardio
15+15 to and from gym

Pain/Soreness.
legs still a bit sore. Chest is quite sore but not crippling

Sleep.
have been getting good sleep lately. Took another nap today- 90 min

Supplements.
OK

Training. back.

chinups bw x 3, 5.5,
+35 x 1.5 +1 neg, +35 x 1 + 2 negs, bw x 2.5 [***} goo sets here


biangular back 310 x6, x4, x3 [***]-good form here. anotehr 10 lbs

db row 110 x5, x4 {***} moved up here 5 lb

tbar row 90x5, x6 {**} changed to wide grip on 2nd set and concentrated on squeezing shoulder blades together. felt better.

lat pd 225x5, x4 [**} these were pointless as the alread felt dead

good overall workout

Training Length.
55 min

Water.
a little on the low side. need to up it 1-2 litres
Weight.
not today

[the doc]

cardio
3 hours of beach volleyball

will try to run on sunday morning

[Pup]

Nice work doc, were there any hot girls playing beach volleyball, and more importantly, did you shag one of them :)

[the doc]

yea we had 3 ;)
and two were married, the other i was trying but i missed them at the bar tonight :cry:

[the doc]

wanting to document my status at 223 lbs
took a couple pics-

back double bi right?

[Blood&Iron]

Nice arms.


Oh, and clean your room.tuttut

[The_Chicken_Daddy]

Looking good Mark!

P.s. Nice T-shirt tan :cool:

[the doc]

thanks!!!

I will try and post some more but right now i am bugging hulk because the files are to big

oh and B&I, it is clean...lol!

[the doc]

more rt arm

[the doc]

leg

[chris mason]

You look like you have the genes for some monsterous triceps!

[the doc]

front double bi

[PowerManDL]

Ahhhhhhhhh Its wolfman!!

[the doc]

front rt arm

think me need some of left (weak) side

[heathj]

Looks like you're running for a Presedential campaign with that peace sign of yours...looking good. Just need to go outside, without your shirt on now.. ;)

[the doc]

chris, cool man!- i think they are the only thing working on my flat bench. I've gotten a couple comments on 'em

Power- lol!

heath- thanks man, wait till you work inside all the time- lol!


*note to self-must work on tan...lol!*

[Tryska]

:omg:


dude...your lookin HYOOOGE.

oh wait....that's the size of the pics. *lol*

looking good man....nice size, nice smile. ;)

[the doc]

Thank you tryska! You like that redneck farmers tan?

hey, speaking of smiles here's a pic of one of my favorites ;)

[Tryska]

*lmao*

vera slick. ;)

and oh yeah..the farmer tan is alright..i suggest from now on just going shirtless. That's what the boys do down here in gawgia.

[the doc]

cardio
none

lifts arms and abs-curl jockey day
went for a 1 rep max on curls...lol!

bbcurl
warm up 45x8, 95x3 sup set OH tri 35x8, x6
bbcurl 115x1, 135 -failed , 120-failed 115x2 sup set T-bar tri push downs 112 x4, x4{***}
-fuk i wish i could curl 135. I loved having that bb loaded with 2 45s

incline DB skull crushers sup set DB hammer curls
45 x2->40x3 , 40x4.5 45x5, x4 {**}


ab circuit leg raise x10
weighted crunch -stack(x7, x6)
ab machine crunches to failure

went through circuit twice, like it a lot{***}

mason i'm working those tries as hard as i can :D

[the doc]

tryska - I do my best :D

journal note- I did work shoulders on sunday after graduation, but i fuked up and forgot the journal damn it!
I wrote down my lifts but lost the sheet of paper. :swear:
***found the sheet***

OH bb press, bx8, 95x5, 135 x6
155x1 - some leg asst here
145 x5, x5, x4 -leg assist toward end

db press, 60x5, x5
bhb smith shrugs 360, x8, x6
db shrug 110x6

best i can do :)

[the doc]

cardio
not today

Pain/Soreness.
both bis and tris are quite sore today- especially tris

Sleep.
have been getting good sleep 8-9 hrs

Supplements.
OK

Training. legs.

light cardio - 4 min
squats
bx10, 95x6, 135x4, 185x2
245 x10 !!, x7 !!, x4.5!! [***] almost a 4*
-couldve gotten another one or two on set 2 but sort fell foward onto the pins. oh well thats what they are for. So i had a guy help me reset the weight and busted out another set

leg press
540x6, x5 +3 asst, x5 +1 asst [****]
-this one get four, up 30 lbs and maintaining reasonable reps and unable to walk afterwards! woot woot!~

sldl 275x5, x5 [***] up 10 lbs here-maintaining reps
sup set with
l. ext 300x6, x6 [***}

calf press 275 x8, x8; bw x20, x20

This was a kick ass daY!!!!

Training Length.
70 min - a little long but was taking longer rests after squats and leg press today

Water.
a little on the low side still!

Weight.
not today

diet
has been poor recently (last week or two), I am not maintaining cals and not eating enough variety, must work on eating more!!!

I was actually eating a lot better before i finished my dissertation because i was home all the time but i am working again full time :(

[the doc]

ok well i just took care of that calorie deficit with a nice wolfgang puck's pizza :clap:


Man that workout has me walking all funny. Damn i'm gonna be sore as hell tomorrow

[the doc]

chest workout from yesterday
comments
legs were quite sore but bearable. diet was pooor, pizza in the middle of the day - was feeling less than 100% for workout

cardio
2.5 hrs of beach volleyball

chest

db bench 35x8, 55x5, 80 x2,
95x4, x4 ** no improvement here, was quite disappointed

dip +45x5 (1/2 assit), x4 -*** worked hard but no improvement :cry:

bb bench
185 x3, x3 ** sub failure, getting the movement down again, feeling ok. I bet i could've done only 1 or 2 more reps but i had no spotter availible; in another cycle or two i'll possibly switch it up with db bench if i dont progress here
cable fly 90x8, x8
actually up here, dont know if that is necessarily good :scratch:

going in for back session later today as gym is closed tomorrow...will take two day of rest though

also, took a few better pics today

[Reinier]

post the pics

[the doc]

i need to process them
cant do it on this computer

there are ~ 10 pics on the previous page

[thalapathi]

doc- just browsed thro parts of your journal. wow..good job..and ur pics are cool... If you workout with these poundages here in the rec center :) guys will have nothing to bench with ...!!

[the doc]

Cardio.
None.

Diet.

have made a real effort to increase cals a bit lately after a week or two of poor eating. Eating clean again

Overall Comments.
making a few changes in back. GOing to curl grip chins for maximum weight. may alternate them weekly from pronated to supinated. also, decided to keep t bar rows at higher reps (6-10)

Pain/Soreness.
very sore legs. chest starting to get sore-definitely tight.



Sleep.
ok

Supplements.
OK

Training. back.

curl grip chinups bw x 5, +35x2, +35 x3negs [***}


biangular back 320 x 5, x4.5 [***]

db row 110 x5, x5 {***}

tbar row 90x8, x8 {***} -moving up here next week


lat pd 225x5, 225x5 [**}- :rolleyes:

good overall workout - may drop the lat pds - well see, if i can move up in chins then will keep em


Training Length.
45 min

Water.
2 litres down before working out

Weight.
~218

[the doc]

more pic fun

back

[the doc]

left tricep

[the doc]

rt tricep

[the doc]

cardio-5 min of HIIT (weak)
going for a real endurance session tomorrow

Diet- Back on track as i did a lot of cooking on saturday and sunday

general- had several diet and training discussions at work lately. WHen i tell people i've gained 30-40 lbs they're like wtf? lol!

soreness- modest back tightness- generally sore in legs still


shoulders and traps
OH press 45x8, 95x5 (CP), 115x3 135 x4 (CP)
150x4, x4 (2 asst), x3 (asst) {***}
experimented with clean and press instead of only OHP.
THink I'm going with that next time- more leg involvement, but more pounds-heavy negs., intense lifts

DB press 60x7, x5.5 {***}

lat raise 35x5, x5

BHB smith shrug 370x6, x6, x6 {***}- seemed to have some limited range of motion at this weight but i feel it stringly in the traps- they're moving

BB shrug 110 x8, x8

weight -225

[the doc]

general, had to do laundry today- found a great new laundromat to goto. I arrived and there was no one there and all the big washers and dryers were open :clap:

soreness
noticed some minor trap and delt soreness

arm/abs (all sets are superset style bi/trap/rest/repeat)

warm up EZ curl OH EZ tri
55 x8, x8 x8, x8

BB curl -heavy tri push down on lat pd mach
115 x2 112 x2
115 x miss x1
110 x 3 110 x4 {***}
(a bit of assist on rep 2 and more on 3) {***}

hammer curl db skulls
45x4 40x5
x4 x3.5
{***} good set

abs circuit 3x leg lift weighted crunch, hang crunch

weght-tomorrow
arms /abs

[Pup]

Doc, what kind of eating plan are you following right now?

[the doc]

Pup, I think I'll write a detailed diet in the morning but it is basicly mod-high protein, mod carb, and mod fat

[the doc]

general
-pup, still owe you (and me) a diet log
Since I'll be at a cookout with many females tomorrow I figured i'd squat today rather than tomorrow before the cookout , so as to not look like i got hit with a mack truck when i arrive

cardio
15 min walk to and fro (30 min)

Soreness
still noted in shoulders, arms a bit sore, sure more will develop over the next day

Diet going strong, intaking adequate cals, weight gain has slowed but this is ok as it was a bit to fast at first imo

legs
warmup (walk to and fro)
squat 45x10, 90 x6, 135x3, 185x2, 225x2
250 x10 !, x 6.5 {****}
was the best squat workout ever for me- up 5 lbs and no loss of reps on set 1 compared to previous last time
set 1 was not to failure, could've maybe done 1 more but still a PR

leg press
450x8 - cant do math...lol
540 x7, x8 (barely asst on last 3) {***} saw stars here

SLDL
275x5

stopped here due to time constraints and the fact that those squats tore me up and the leg press only made it worse

[the doc]

ok my back, ass, and legs is sore as **** today. Tomorrow mornig i will probably be unable to move

I dont know how I'm gonna function at this cookout. sitting and standing are painful

[Pup]

Light Beer Doc, lots and lots of light beer :)

[the doc]

diet today consisted of 1 oatmeal MRP in the morning
at the party I at 5 cheeseburgars and 3 hot dogs + 12 lite beers over ~ 12 hour day

Got to show off some bicep and legs as some people wanted me to flex a little...lol!


what a day...lol

legs are gonna be sore as **** in the morning :cry:

[Franco]

Good to hear you had a good time.

See you restricted yourself to only 12 beers ;)

[Pup]

And they were light beers at that...finally, someone who takes my advice :)

[the doc]

whew good thing it was an all day event, because i got pretty drunk early, but was completely sober later

[IceRgrrl]

Sounds like a fun day...and did it help with the soreness? ;)

[the doc]

It must have, because i am not as sore as i expected (ie crying every time i would stand up)

[the doc]

ok have failed to keep up here but i recorded all my lifts
in my little notebook

monday one week ago
chest

db press
40x8
60x4
80x2
95x4, x3.5 (down one-half rep here) :(

dip +45x6, x5 (1/2 assit)
BB bench 185x3, x5 (1 assit barely)
*may switch DB and BB press orders*
db fly 25 x7 trying these out

[the doc]

wednesday of previous week

Back
parellel grip chins (shoulder width)
x5, x6, x4
-like these the most of all i've tried

deads
205x3
255x2
295x1
315x 2.5 (almost got the third)- not bad for not having done them since december of last year
I think i can get 330 for a single
these were sumo btw
going to max out on conventional next week

bi-ang back row
320x 7.5, x4.5 (moving up next week)
db 110x6, x4.5

wide grip t bar 100x5, x4

[the doc]

friday of last week

met tryska for a workout at her gym. Crunch fitness was its name. An ace gym but damn if it wasn't full of feminine males.
It had all of the plates, dbs, and machines you could need. I swear though i think those dbs are light though

I showed tryska a few things, like how to use straps, and how to spot someone on dumbbells, and what a trap bar was. It was really fun!

clean and press barx5, 95x5, 135x5
155x3, x3

DB press 60x8
65x5, x5, 70x5 even the 70s seemed a bit to easy

lat raise 35x4, x4
trap bar shrug
185+bar x10
235+bar x8

db shrug 125 x8

an ace workout and a fun day

thanks tryska!

[the doc]

allright caugt up
diet has been sucky the last few days, defiintely short of cals

soreness- traps and delts a bit sore

arms abs bi tri -
warm up EZ+30 8 8
8 8

bb curl 115x 2.5 -----112 x 3.5 tri pd
--------- x2.5, 2.5 ----- 3.5, 2.5
up a few reps in both these lifts

cable curl 130x8 ------- 80x5.5 OH dB tri
---------- 140 x6, ------- 85x5

db curl 45x4, x3 --------- 35x5, x4 DB skulls

weight was 219 :(

working on regaining dietary rythym and adequate hydration!

[Tryska]

your welcome man! :thumbup:

[The_Chicken_Daddy]

When do you begin the cut, Mark?

[the doc]

Not sure yet robboe
I have been making some plans but i will have a lot of trouble maintaining a diet during july and august At the latest i am thinking september through nov. on cutting.

I will be following your cut for sure.

[chris mason]

Good job Doc!

[the doc]

thanks chris!!

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, and 2% milk (50 g p, 100 g carbs, 30 g fat = 870 cals)

Meal 2: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: 2 cups pasta salad (15 g, 40 g, 5 g= 265 cals)

meal 4 same as meal 3 + 2 cups milk (30 g p, 25 g c, 15 g f= 355 cals cals)
meal 5; costco pizza, we'll see how far into it i get

Overall Comments.
was tired this morning, not enough sleep.

Pain/Soreness.
biceps a bit sore

Sleep.
as mentioned

Supplements.
missed post workout vits. taking them now

Training- legs -

squat as low as i can go
bx10
95x6
135x4
185x3
225 x 3

work set
265 x 7.5
265x3.5 [****]- gotta give em 4 stars here. new record, up 15 lbs and only down 2.5 reps!!! wish i had a spotter on the 2nd set, as i could busted out a few more reps i had a little help at the bottom



leg press
560x7
560x6 (2 asst)
560x8 (4 assist) [***] - up 20 lbs here down only 1 rep!
would've been 4 stars but ROM was poor on 1st set



SLDL 275x7, x5 [***] -up 2 reps here moving up next week
superset with
leg ext 300x7, x7 (***) moving up next week as well

calf routine


blah

Training Length.
60 min

Water.

ok,

Weight.

221

[the doc]

oh man I at 2/3 of that pizza, had to have been 1500+ cals

and its only been 12 hrs and my legs are starting to hurt already. Its gonna be a sore one

[The_Chicken_Daddy]

I've lost like an inch off my midsection purely from depleting alone. lol!

[the doc]

hell yea man, same way for me.

Spare tire is the 1st to get fat, and the first to come off :)

[the doc]

6-7-02

chest
db bench
35x10, 50x6, 65x4, 80x2,
95 x 4.5, x3.5- same weight but up no real progression here, maybe a half rep. time for a change. I think getting these dbs up is getting difficult and costing me energy there.

dip
+50x 4 (1 asst)
+50 x3 (1asst)

bb bench
135 x4
205x4 (1asst)

cable 90x6, x5

well no real progression here in 3 weeks
others are progressing so diet seems ok
going to drop db bench or move it to after dips.

[the doc]

6-9-02

back

shoulder width parallel grip chins
bwx7
+20x4, x3- general progression here a few reps and +20 for full ROM

deads
225 x4, x4
295 x2
315 x2
325 x2- up10 lbs from last time. Performed warm ups mixing conventional and sumo style. I like sumo and will continue this form.
whew, back was really feeling worked after this, especially the spinal erectors

Biangular row
330 x 7.5, 4.5 (+2 forced reps)- up 10 lbs whilst maintaining reps here, moving up next week

DB row 110x5, x4-no progression here but
was well shot after deads and rows

[Franco]

Hey Doc, would you happen to have any pics or links to a biangular row machine?

[the doc]

here ya go

http://www.magnumfitness.com/420.htm

[The_Chicken_Daddy]

Fran, it's basically like the hammer strength one arm row that Dorian uses in Blood and guts. My gym has one. And you guys use fookin' big weights on it!

Do you do one arm at a time ot two arms at once?

[the doc]

definitely two handed exercise

[the doc]

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, and 2% milk (50 g p, 100 g carbs, 30 g fat = 870 cals)

meal 2: 2 cups pasta salad (15 g, 40 g, 5 g= 265 cals)

Meal 3: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: 2 cups pasta salad (15 g, 40 g, 5 g= 265 cals)

meal 4 1/2 a roasted chicken + 1 glass milk + 1 banana (estimated 65 g pro, 25 g carbs+ 25 g fat =535g)


Overall Comments.
good sleep last night. trying to stop taking naps and drinking so much later in the day

Pain/Soreness.
biceps a bit sore and back sore as well. Spinal erectors were very sore- not injury soreness, but they definitely were worked in both heavy deadss and squats. If they are still hurting next week i'll drop the deads to every other week.

Sleep.
as mentioned

Supplements.
on time today :clap:

Training- shoulders, delts -

since spinla erectors were to sore to do cleans, just some standing oh bb presses with strict form (no leg help unless indicated)
115 x4
135x5
155 x3, x3- absolute failure, strict form {***}
x2 (with leg help)

db bench 70 x2 - confirming dumbbells at tryska's gym are light (or these are heavy)
65x4.5, x4.5 {***} good sets

delt raise 35 x7, x5

BHB shrug 360x6, x6 {***} good ROM-dropped 10 lbs but traps were hit well in deads so i went lighter

Training Length.
50 min

Water.

ok

Weight.
--

[chris mason]

Originally posted by The_Chicken_Daddy
Fran, it's basically like the hammer strength one arm row that Dorian uses in Blood and guts. My gym has one. And you guys use fookin' big weights on it!

Do you do one arm at a time ot two arms at once?


I like these very much, and use them when I train at a gym (usually).

[the doc]

Cardio.
--

Diet.
Meal 1: homemade MRP w/ oats, protein, and 2% milk (50 g p, 100 g carbs, 30 g fat = 870 cals)

meal 2: 1 turkey sandwich and ceaser salad



meal 3: 2 cups pasta salad (15 g, 40 g, 5 g= 265 cals)

meal 4: 1 roasted chicken + 2 small potatoes + (estimated 125 g pro, 60 g carbs+ 40 g fat ~ 1000cals- oh no! :omg:)


Overall Comments.
good sleep last night. not drink so much late made for better sleep!

Pain/Soreness.
Spinal erectors were much better today. Did notice some delt and trap soreness, and new soreness under my armpits (i remember this was from deads)

Sleep.
as mentioned

Supplements.
vits on time

Water.
good

Weight.
223 this morning

[the doc]

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, and 2% milk (50 g p, 100 g carbs, 30 g fat = 870 cals)

Meal 2: 1 container of hummus, banana, 20 baby carrots, 1 whey shake

meal 3: 2 cups pasta salad (15 g, 40 g, 5 g= 265 cals)

meal 4 3/4lb ground turkey with whole wheat noodles and crushed tomatos-ice cream

meal 5; big glass of milk

Overall Comments.
still a bit of tightness in back. Im going to squat tomorrow, or try, if it is not 100% then I'll do 4-5 sets of heavy leg press instead

Pain/Soreness.
traps, lats, and delts a bit sore along with spinal erectors

Sleep.
need more :(

Supplements.
on time

Training - arms/abs -

warm up
bb curl 95 x4, 115x4 (1ast), x3 (1 ast) sup set with
tri pd 112 x4 , x4, x4

db curl 45 x6, x5 -move up to 50 next week
oh DB tri 80x8, 85x8 -move up to 90 next week

ab circuit 2x (leg raise, weighted cruch, hanging cruch/curl)


Training Length.
?

Water.

ok, but a little low

Weight.
??

[the doc]

ok not that i wanted to be vain but i think i figured out how to resize these and not mess them up

back d-bi

[Alex.V]

Originally posted by the doc
here ya go

http://www.magnumfitness.com/420.htm

I think I have that pic in like eight pages of my journal. lol.

We gotta work out some time, doc! How about a back day? Or one of your leg days? It's a slack ass summer for me, so I can hit up extra gym sessions.

[the doc]

back rt bi

[the doc]

leg front

had to cut out my parts which were quite visible

[the doc]

hey b sounds cool!
lets try for some back early-mid next week


and yea i stole that from your journal, took me forever to find it as you have like 90 pages, lol!

[Jane]

Hooray for back double bis! :clap:

Keep up the good work, I remember you as having less thickness, so either you've made progress or I need eyeglasses.

[the doc]

heh heh- its all those dbol you gave me ;)
Um yea definitely thicker, still carrying to much bf for my pleasure, but we'll work on that later :strong:

[the doc]

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, (50 g p, 80 g carbs, 30 g fat = 790 cals)

Meal 2: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: not sure
....

Overall Comments.
back was feeling ok this morning
was tired this morning went to be late, not enough sleep.

Pain/Soreness.
bicepsand triceps a bit sore

Sleep.
as mentioned

Supplements.
missed post workout vits. taking them now

Training- legs - back feeling ok so went with regular routine on 1 day less rest (only 8 days instead of 9)

squat as low as i can go
bx8
95x6
135x4
185x4
225 x 2
275x7, x5.5 {****} this was fuking awesome. I had confidence going into the cage, something i rarely seem to have these day essentially the same as previous week, even up 2 reps on set 2!



leg press
570x8 {***}
570x8 (3 asst) {**} this set sucked, i never seemed to find my groove
570x7 (1/2 asst) [****] -ok this set was killer!
up 10 lbs here and up a couple reps!~


SLDL 280x7, x5 [***] -up 5 lbs and same reps reps
superset with
leg ext 315x7, x5 (***) -ok well that is the stack, gonna have to switch to 1 legged extensions
-a work about these two (sldl & l.e.) they were performed in superset fashion and i felt real strong on them

-today was a great workout! I really felt strong in all these lift overall :D

calf routine


blah

Training Length.
? min

Water.

ok,

Weight.

223 at gym

[the doc]

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, (50 g p, 80 g carbs, 30 g fat = 790 cals)

Meal 2: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: 1 lb ground beef + 3 cups whole wheat pasta + 4 slices cheese.

meal 4: ....

Overall Comments.
Pain/Soreness.
left shoulder was a bit sore from golfing this weekend. over the weekend i had some considerable ass/ham/quad soreness from squatting on friday


Sleep.
ok

Supplements.
good

Training- chest
revamped chest workout
since i had not been progressing on db bench during the last three weeks i have dropped it and replaced it with bb bench (which i had been performing after dips previously)

Lets see if we can progress now

saw belial and his better half (andrea) at the gym today. Belial gave me some key spots so i felt confident trying some heavier weight. Also, after discussing it with him i followed his suggestion to drop DB bench altogether as well as cable. Replaced them with DB flies

bb bench
warm up 45x8, 95x4, 135x3, 185x3,
work sets 203x3
215 x 3 ( 1 FR),
225 x3 ( touch of assist on rep 2 followed by 1 FR)
195 x7 (should've been 205 but i loaded a 35 on one side and 25 on the other for an unbalanced bar- duh!)

225 on bench is a new PR btw!

Dip +45x5, +45 x5 (2 FR)

DB Fly 45x9, 50x5

great chest workout!

Training Length.
55 min

Water.
ok,

Weight.
--

[ElPietro]

Great gains on bench man! :thumbup:

So how much of this increase in weight do you attribute to wearing the synergistic combination of beater and clown pants? :D

[Alex.V]

Doc, you don't give yourself enough credit. Those "forced reps" were almost completely your strength. As soon as my fingers touched the bar on the way up, you pushed it up and locked it out easily. You could probably hit 225 for a triple, need fingertip assist on the fourth, then get a forced rep.

Lemme know how you feel from those fly(i)es tomorrow. :D

[chris mason]

Good job Doc!

[Accipiter]

replacing pressing movements with flyes?

[the doc]

thanks mason and EP!

I really hope switching to flat bench makes a difference. It was getting a bit difficult to get the heavy dbs up so i had been working on getting the nueromuscular practice over the past few weeks. We'll see how the progression goes.

That today was the most i've ever benched in my life and the first time i have benched my bodyweight !!

Belial thanks for the encouraging words. I will have to keep working on it. Next time i'll try just that. Then work on those curls... hehe

accipiter, yes. Notice i have two heavy press movements (bench and dips). Thus i have plenty of compound work

[the doc]

oh yea as for synergy does anyone know where i can order some more clown pants and beaters online?

[Jane]

GREAT WORK! That's an awesome benchmark to reach! (No pun intended)
:clap: :strong:

[Accipiter]

LOL@ clown pants

[the doc]

thanks jenia!!

accipitor, dont make fun of my pants

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, (50 g p, 80 g carbs, 30 g fat = 790 cals)

Meal 2: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: 1 cosmic cantina burrito

meal 4: 1 more burrito

Overall Comments. Shitty day at work but we've got the problem figured out and $1200 later replacement parts for the HPLC are on the way

Pain/Soreness.
ok i was extremely sore in the boobies yesterday, not as much today. I will attribute that to the DB flies. Interestingly, i had some back soreness, not sure if it was from golf or from benching :scratch:

Sleep.
good

Supplements.
on time

Training- saw belial and his better half (andrea) at the gym today again. Belial gave me some chalk and dead lift advice, and i turned in a new PR as noted below


chins x6, x4 (not to failure)
+35 x3 ( obvious failure {***}

deads 135x5, 225x3, 275x3
345 x1, 350 x1 - {****} new PR!! Today was the first day I tried DL without straps. Thanks to a small gift of chalk from belial, i am sold on it! The first attempt at 345 my grip gave away. I tried it again and Woohoo! added 5 more lbs and a tip on my form from belial and up it went! (might have been waved off in a meet as i didn't lockout fully)

biangular back row
340 x6 , x5 {***} up 10 lbs without much sacrifice of form

db row 110x5, x4 {***} no progression here but that is ok
t-bar 100x5, x5

Training Length.
60 min

Water.
ok,

Weight.
226 at gym

[Franco]

Originally posted by the doc

345 x1, 350 x1 - {****} new PR!!

Excellent work Marco :clap:

Oh and leave the clownpants at home...;)

[the doc]

thanks man!

now why does everyone make fun of clown pants, i mean i look so cool and studly in them

[the doc]

friday june 22

Played beach volleyball for 4 hours today. It was a good day. Played well. Served 8 straight points in a row to win the final game.

Followed that up with a fresh yummy pizza from a local eatery. It was very, very good.

Today I learned that people in the department gossip a lot

[the doc]

Today

remarks. I've had three people remark to me that i need to buy clothes my size. I think my tshirts have grown to small

that is both good and bad i suppose.
-Good in that i've gained a lot of muscle on this bulk and I have outgrown a lot of my old clothes
- bad in that i've gained a lot of fat on this bulk and I have outgrown a lot of my old clothes

So I definitely am thinking about initiating some cutting just to save money on having to buy more clothes

training delts/ traps

standing OH press (some cleans)
95x4, 135x4
155x4 (2 asst), x4 (4 asst) - cant do cleans anymore as deads are taking their toll

DB laterals 40x4, x4, 35x6

behind the back smith shrugs
380x4, 360x5 - again deads are taking their toll

DB shrug
110x5 (long hold - wrist hurting so stopped at 5)
110x8 (long holds, at least 3 sec- wrist OK)

[the doc]

Cardio.
none

Diet.
pretty shittty

Overall Comments.
poor sleeping, anxiety increasing, send card to ex for b-day

Pain/Soreness.
not much, delts and traps a bit sore still

Sleep.
need more

Supplements.
on time

Training - arms/abs -

warm up
bb curl 95 x4, 130x miss followed up by 120 x 2
120x1
superset with
tri pd 125xmiss, 112x1
112x2

db curl 45 x5 (not to failure), 50x4, x3
oh DB tri 100x4, 95 x3 -the 100 was a bit hard as ROM is getting smaller

DB skulls 40x4, x4
sup set with
cable curl 140x8, drop set

ab circuit 2x (leg raise, weighted cruch, hanging cruch/curl)


Training Length.
65 min

Water.

ok, but a little low

Weight.
226 at gym

[the doc]

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, (50 g p, 80 g carbs, 20 g fat = 700 cals)

Meal 2: 4 servings rice and postworkout shake (40 g pro, 120 g carb= 640)

meal 3: not sure
....

Overall Comments.
needing to get up earlier, go to bed earlier
going to not perform deads this week. Starting to feel a bit overtrained in the legs. I thought that I might be able to dead and squat at the same time, but my dead is very leg intensive and i am feeling the effects.

Pain/Soreness.
bicepsand triceps a bit in delts still

Sleep.
ok bout 7 hour but i am getting 1-2 hour naps in the day

Supplements.
ok

Training- legs -

squat as low as i can go
bx8
135x6
185x4
225 x 2
275x8.5, x5.5 {****} still fuking awesome. I had little confidence today going into the cage (i even thought i might not make last weeks reps) but i was still able to squeeze out 8+ slow controlled reps. Was very happy and up 1.5 reps from last week. dropping deads should help substantially as i am more interested in getting my squat up



leg press
580x4 -up 10 lbs, didnt feel to good though-stopped early
actually i had the leg press backrest set to low and my quads were coming way to far down
570x8 good set
570x6 (1/2 asst) [***] -ok this set was killer!
a little progress here

no SLDL or leg extentions as i wanted to keep volume low



Training Length.
50 min

Water.

ok, but a little low

Weight.

226 at gym

[Franco]

Very impressed at the progress, keep it up man!!!

[the doc]

thanks man-gonna keep trying!!

Cardio.
15 +15 min walks

Diet.
Meal 1: homemade MRP w/ oats, protein, 2 scoops peanut butter(50 g p, 80 g carbs, 30 g fat = 790 cals)

Meal 2: slice of pizza
meal 3: banana, milk

meal 3: postworkout shake + rice

meal 4: spinach ravioli

Overall Comments.
none

Pain/Soreness.
legs and ass are quite sore

Sleep.
not good enough- going to bed early tonight andf sleeping in


Supplements.
good

Training- chest
revamped chest workout

bb bench
warm up 45x8, 95x4, 135x3, 185x2,
work sets 225x4, 225x4 +2 FRx3 {***} good sets and up 1rep/set



Dip +50 x4 (1 asst), +50 x4 (2asst) {***} ok but getting hard to pregress on these, will keep at it though
DB Fly 50x6, x6



Training Length.
50 min

Water.
little low. making up for it

Weight.
--

[the doc]

add 2 hours of beach volleyball post workout

[Franco]

Beach volleyball eh.

Did you play with some scantily clad bikini babes?;)

[the doc]

funny you should mention that, when i cracked open a can of beer, all the dudes i was plaing with were turned into beautiful naked volleyball chicks

hehe

[PowerManDL]

I love a good beer-commercial drunk.

[the doc]

entry for 6.29.01

back

chin x3, x3, x3
x4.5 (f), x4.5 (f)

binangular back row 340x5, x5

t-bar 100x5, x5 -tried both overhand and underhand grips. Like overhand grip

close grip pulldown
188x4, x3.5 - good sets

no db rows


not to bad but was down a bit on chins. THink this was from heavy bag workout day before.

[the doc]

shoulder workout from 7.2.02

clean and press - returned to doing these since its an off week from deads- performed with a nice long negative for delt work
95x5, 115x4, 135x4
155x5, x4

DB OH press 65x6, x3 - delts were trashed by now
lat raise 35x6, x6

das it :)

[the doc]

sleep- light, only 6 hrs

Diet- reducing carbs somewhat to reduce bloating

general comments
Well normally today would've been your typical arms/abs day, but since belial and Andrea were at the gym doing deadlifts and i took a week off from them last week- well of course I had to do 'em

Workout
Deads- warmup 135 x6, 225x3, 315x2
385 x1 - NEW PR!!!! Chalk only and Good lockout! -up 35 lbs from last time FUK YEAH!!

so I was feeling like a badass
405 x miss
405x miss - oh well this brought me back to earth

Next time 405 is mine !

then went on to the usual

bb curl
115x1, 125 xmiss, 115x1

sup set with

tri pd 112x3.5 , x1

hammer curl 45 x7, x6
sup set with OH DB tri ext 95 x7.5, x4.5

reps were a bit lower than last time but those deads really took it outta me.

weight in at 225 lb

CHALK RULES!

[the doc]

oh yea and belial is a great coach! Thanks for all the help man!

[the doc]

also, i should mention i can already feel my back is tight as a mofo

[Alex.V]

No problem, doc. :) That 405 was yours, man. Fatigue is what it was. You WILL hit it next time. 35 pounds in two weeks, man. That's a crazy increase.

[Chris Rodgers]

Awesome deadlifting!! I missed 405 the first 2 times I ever tried it. I have never it missed since. You'll be adding that 4th plate in no time.

BTW, making a special trip to the gym for deadlifts makes you cool in my book. :D

[the doc]

thanks for the encouragement fellas! I'm bound and determined to hit that 405 more than ever before !!

[the doc]

Diet notes-

has been fairly consistant but i have dropped carbs to less than 100 for off days whilst increasing fat and cals in breakfast.

soreness- finally feeling mostly recovered from deads on friday

sleep-light only 7 h -working hard

workout- chest

bb bench
95 x8, 135x5, 185 x3

235x3 (fingertip on last one)
235 x2 (1 fingertip) + 1 FR
195 x7 + 1 FR

dip 50x5, 50x4

fly 55x6, 55x4.5

during most of these sets i was helping belial in his absolutely unreal leg workout. He had a killer workout!
I tried some walkouts on the squat rack think i got ~400 - damn that was some heavy ****

then i tried 635- HOLY SHI T!!!! I just lifted it off the pins holy cow that is heavy!!!!!!!!!!!

[Alex.V]

I really appreciate the help today, man. Good workout, still very impressive increase on the bench.

Walkouts are painful, eh? :D Think how nice walkouts on actual squat sets will feel by comparison.

[chris mason]

Keep up the good work boys!

[the doc]

thanks mason!

Belial- dude those walkouts are insane. I think also I am going to add some front squats in on legs day with the new form you demonstrated today..

[the doc]

Cardio.
15 min + 15 min walks

Diet.
OK typical

Overall Comments.
all work and no fun makes doc a dull boy

Pain/Soreness.
modest chest soreness

Sleep.
need more

Supplements.
on time

Training - back -

warm up
chins bwx3, x3

x6 (F), +20x2 (F) *** good solid reps with 20 lbs
used some straps today, seemed to help

biangular row 340x6, x5, x3- ***-1st rep on 2nd set was not so good so i did another set, normally only doing 2

DB row 110x6, x5 ***- well not much progression here but they felt like good sets

close grip pull down 188x5, x4 - ***- really like this exercise will keep it and drop tbar for now

-general comment. i know deads aren't working the lats primarily, but damn if i didn't feel recovered from that last dead set on fri

probably shouldn't do em tomorrow, but i must :strong:

405 is mine :strong:


Water.

ok, but a little low

Weight.
226 at gym

[the doc]

Cardio.
15 min + 15 min walks

Diet.
OK typical

Overall Comments.
all work and no fun makes doc a dull boy again

Pain/Soreness.
a bit of chest soreness, but a lot of lat soreness

Sleep.
need more

Supplements.
on time

Training special dead day

warm up
135x6, 225x4, 315x1
405xmiss, x miss - OUCH!! :cry:
315x7 ***- well didn't get 405 but i'll try again in two weeks

db laterals 35x6, x7, 40 x5 ***- ok sets

some leg work now
leg press 540 x10, x8 - not to failure

zerchers 135x10, 185 x3

shrug 110x10, x7 - good long holds at the top


Water.

little low

Weight.
n/a

[Alex.V]

No worries on the 405. You did have it the first time, if it wasn't for that dawdle at the bottom. The first miss probably emptied your tank, so the second isn't surprising. I'm telling ya, man. Next week, go right up to 365-385 for a single, then drop down to 335 and hit as many reps as you can. 405 is well within your capability. :)

[the doc]

thanks man!

yeah i remember what you said, no dawdleing and i will not try for the maxout but will do what you said and look for trying again in two or three weeks

also i am definitely going to add in some zerchers
heh heh

[MonStar]

Nice strength doc. Didnt realize how strong you were. Did you just recently gain a lot of strength because I could have sworn that you werent pulling that kind of weight a little while ago.

[the doc]

thanks ironman
yes i have upped my cals significantly into the 3500-4000 range for several months as well as incorperating more recovery time in my workouts.
I have only been deadlifting the past month or so after a long time off. I sort of got caught up in the fever around here.

[MonStar]

No problem man. Do you think that higher calories directly correlates with strength gains? Because believe or not somehow my strength continues to go up and up and up and I am eating under maintenance calories for 2-3 days then above for one day. This is just until I achieve the bodyfat that I want then Ill be at lower calories every other day, and every other day high calories.

[the doc]

Yes most definitely,
more food = better recovery = more supercompensation

[MonStar]

;);) Thanks. I have to keep that in mind this Fall when I try and add some size. Without the fat though.

[the doc]

update
have not lifted since last entry

Did however move all my posessions twice (~800-1000lbs of stuff) for a net distance of 600 miles and hiked 60 miles in alaska so you could say i have been getting my workouts.

I have also lost 15 lbs since i was 230-235 at my last entry

[rookiebldr]

Welcome back Doc. "...hiked 60 miles in Alaska..." :eek: that's some hiking!!!

[kimpy225]

Originally posted by the doc
405 is mine :strong:

:ninja:

[the doc]

yes kimmy the 405 goal is still out there but will have to wait a little longer. I am in a transition phase in life and wont be settled in a new gym until later this month :(

rookie it was a lot of walking but well worth it. Half was spent train hiking and beach combing whilst the other half was accrued whilst hunting sitka black tailed deer

[the doc]

Update

Due to my current living situation, I am having trouble working out and being online on a regular basis. I have however started to lift again. I worked out on last friday on a total body workout.

squat 45x10, 135x6, 225 x9, x6 - down quite a few reps but this was after my 60+ mile adventure in alaska

chin bw x5, x5 (bw was 220 lb)

Dip bw x4, +45 x6, x4 (1asst)

Deads 225x4, x5 (form was a bit sketchy on set 1 so i ended before failure)

DB row 105 x5, x4

hammer strength bench 130x10, 180 x9

bb curl 105 x1, 95 x3

tri pd 100x5, x4

this was at a new gym and getting used to the equipment will take some time. Then when i get used to it then i'll be moving to a new gym :(

Also I have been working more on my cardiovascular health lately. I'm trying to capitalize on my hiking adventure to translate to some better joggin/running ability. I have been running about 6 or 7 times since my trip ended. They are short runs, but one must start somewhere :)

[the doc]

went for 2 mile run

seems to get a little easier every time :)

[the doc]

ran another two miles today... (well i think but i haven't exactly marked the distance) ... have started to notice a real difference in my aerobic endurance

SInce i reached my bulking goal of 230 lbs I have since toned down my eating habits. I was very happy with the strength gains and received some good feedback on my general increases in size. I did add some fat of course, and since the end of july I have been in a maintanence course in terms of diet. I dropped a quick 15-20 lbs after my trip, as noted above. Gained back about 8 lbs since then.

I am in the process of devising a fall diet and training plan. Looking foward to getting back to hardcore weights after this layoff. I certainly enjoyed the change-of-pace though. Goals for the fall/winter will be to maximize strength whilst maintaining this approximate build. Will be posting plans soon...

[the doc]

ran another2 mi. today

it was more like intervals, i was needing rests-
i think i have a mental block on letting my legs go hard

... i was able to have good long stride even when i was tired toward the end.

I am really enjoying this running thing. I usually never pursued it, although i enjoyed basketball ( lot of running here!). It has always been lacking since i began this life change almost 2 and a half years ago. Knees were always worrying me. No disputing that the heart and lungs need their workout just like muscles.

Looking foward to first lifting session this week. Wednesday i think. almost 1.5 months since i lifted but i've had good exercise as documented previously. Wednesday i think. First official day of new job is tomorrow. Although i have enjoyed my vacation, i think i will really enjoy moving some iron again and doing a little science on the side.

Still devising workout and diet strategy in light of my drasticly different situation. Apartment complex had a limited selection of olympic equipment- no to bad, just limited weights- i think enough plates to make about 205 or so

[the doc]

couldn't lift today. Damn gym closes at 615

went for a run though 1.7 miles was very happy, only 1 30 sec walk interval

Next time I'm gonna do the whole thing without stopping and then add another .7 mile

Pulse at end of run was 180+ BPM :)

[IceRgrrl]

Well golly gee...look who's back and back at it! ;)

Nice run even though 180+ is pretty damn anaerobic...

Looks like OSU might have a decent football team this year...if they can stay out of jail...LOL!

And just because I said I would...
:spam:

[the doc]

COMPLETED RUNNING COURSE WITH NO STOPS!!!!


wOOHOO!
:clap:

[the doc]

well icerrr running has never been my cup of tea so i hope to see it improve

I need to improve my stamina to be sure i can hang with you
:hump:

[the doc]

checked out apartment workout centre

No olympic bars, just a damn smith machine
FUK!

THey do have a nice assortment of dumbbells. Up to maybe 80 lb or so

[kimpy225]

woohoooo!!! :)

[the doc]

howdy kim :)


allright, so i was going to work today and workout at the Uni gym but there was a damn football game today. Nothing like 60000-100000 people trying to get to an area the size of a football stadium

I was pissed but i really wanted to workout today so..
i decided to workout at the apartment gym

chest/shoulder/tri

dips
bw x4
+35 x5, x4, x4

pec dec 2 sets of 5 reps each
- this pec dec sucked ass

db flies 35 x 5, x5

tri pulldown 150 x 6, drop set from 150
well it wasn't the greatest but better than nothing

still working on diet plan and workout plan (almost have workout done)
for now i am eating 4 medium sized meals approximated isocaloric

weight 214


tomorrow, uni gym for a back day

[the doc]

ok so i got my first official workout in at the Larkins Hall weight room(s). I must say i was less than impressed with OSU's facilities. The free weights and machines are in diiferent rooms down the hall from each other. I think i can do everything i neeed in the free weight room. It was small but manageable. They had dumbbells up to 100 (EZ bar rows- here i come :D ), a power rack, squat rack, leg press, some hammer strength equipment (overhead press and lat row), and a set of curl type barbells up to 115 lbs.

Today i worked back, traps, and bis with the following

chins (curlgrip)
bwx4, x8, x7, x5

DB rows, 95 x6, x6

Lat row 180 x10, x8

bb curl 70 x5, x5

incline hammer 35x4, 30 x6
ended with 15 min of HIIT cardio on the tready

I think as far as my split goes it will be sat = chest/should/tri
sun = back/trap/bi
wed = legs

with some form of cardio almost every day (except for legs)

post workout shake = 1.5 scoops hydrowhey/whey + 1 cup oats + 8 g creatine
IN addition, 1 teasp potassium, vit e, vit C, and regular multi

das it

[the doc]

sore as sh!t today

went for a run after work... lots of pretty ladies out today, I of course said hello to every one :D

[the doc]

went for another run today

tomorrow deads/squats

[the doc]

i was able to work on legs and deads today

9-11 coverage was on the TV and it was very sad. Hard to keep focused but i think i was able to

deads, 135x6
205x5
275 x3, x3 the working sets were performed starting from the upright position, going down and pulling the bar up sumo style, lockout, and back down- return to upright position and repeat the cycle (usually no more than 1-2 sec inbetween reps

[Chris Rodgers]

DedLIfTS!!!!!

Start climbing back towards that 4 plates+!!

[the doc]

You damn right latty, that 405 will be mine, just getting back into the groove. Practicing my technique also as i work my way back up to where i was per belial's recommendations

Notice in this new split i have deads as #1 lift on leg/lower back day


For the 1st time ever i have performed cardio the day after leg day. I was somewhat sore today but less than i expected

WEnt for my usual run and was more or less fine! Getting pretty good at this runnng crap

Damn looks like i've learned something more about my body

[IceRgrrl]

:spam:

Just because... :)

Now get to work...

[the doc]

chest/tris and delts

warm up with 2 sets of bw dips

bb bench
135 x5
185 x3, x3
205x3

dip +45x2.5, x1.5

standing OH press

115 x5, x4, x3.5
skull 60x7, x5

db incline skull 30 x4

lat raise 30 x5, x4

well i have lost some chest strength but i have confidence it will come back up quickly

[the doc]

back/traps/bis

chin bwx6, x5 +1 FR
+15 x1- moving up again here

DB row 95x5 (not to failure)
x7.5, x7 ( to failure)

cybex lat row (an ace machine)
150 x10, x8

power cleans 135x 3.5, x3.5 ( tried and could NOT clean 155 after two attempts)

bb curl 70 x4.5, 3.5

DB inc hammer 35 x3, 30 x4 ->25 x4 ( no rest)
25 x5

15 min of cardio

[Just some girl]

Yay deads!! :D Keep up the awesome work.

And I see you are turning into a runner, eh? Wow. That is very impressive to me. Way to go man! :)

[the doc]

thanks girl! WOrking my way back up to 385 (which i think i can take again soon)
Once i can get a double here I'll take 405
Been practicing some explosive strength moves per B's recommendations

My cardio health has always been lacking, and i am bound and determined to change that :)
It has taken a while but it is coming along nicely :)

[the doc]

went for run today. Almost didn't make it the whole way without stopping but i kept going and made it!

weight - 216

Diet has been good and water adequate

beginning to take creatine again

[the doc]

okay so i have just about got this diet plan now for the next 12 weeks completed. I am working out the excel spreadsheet on it now. Will be nice to have this as i can just enter meals in and it will give me totals.
ALso, having recieved a good bit of advice from mason, have decided on a workout plan to go with this strategy. It will be low volume, 1 exercise per body part with 2 sets per exercise. the 1st set will be low rep (2-3) with max weight - trying to increase every week here. THe second will be higher reps (8-10). the split will be as follows

(each exercise will have a warm up of 2-3 light, well short of failure sets)

day 1

traps-lower back/legs/arms

Deads x2
squat x2
BB curl x2
skulls x2

day 2-4 rest + 1 or two cardio sessions

day 5

chest/shoulders/back

BB bench or dips x2
OH press x2
Chins or BB rows x2

Day 6-8 rest + 2 cardio sessions




Today

Deads
warmup 135 x6, 225 x5
315x2
275 x 8

squat
225x 5.5
225 x5 had to do 22 twice as i was working in with a nice fella- the two squat rack were full!

[the doc]

ok legs were a little sore today but lower back was much more sore :)

Went for 2 mile run. I am actually not gasping for air at every breath now. I am settling into a nice rythmic breathing that is very relaxing

[the doc]

man back soreness was maxed out today but feelin good. Sleep has been good this week. Diet was poor today, missed one meal

legs are sore today as well but not as bad as some other days

[the doc]

2 mile run upon waking, has a decent time today, not that it matters :rolleyes:

[the doc]

chest/back/delts

bb bench
warmup bx10, 135x 5, 185x3
215 x 1 + 1 FR
185 x4.5 + 1.5 asst

Dip BW x6.5, x4

chin bw x5, x4.5

DB row 95 x 8.5, x8.5

OH press 135 x 4 + 1 FR, x3 + 1 asst


gym was rediculously crowded, fortunately half of them were extremely hot mamas! :D



ok also have started to reduce cals. I have estimated that 3200-3500 cals were maintaining me at ~215 lbs. Dieting will take me down to 2800 cals and we'll see how that goes.

[Pup]

Go Doc! :strong:

[the doc]

thanks pupster!

diet was not so great today, haven't had the time to prepare any meals yet.

Sleep was poor last night so i left work early with the hope of getting to bed around 9-930 tonight

I did got for a great run tonight, did the 1.75 mi course and then up the hill again. I felt like i could've done 2 loops, but that can wait for another day ;)

Cardio health has drasticly improved. I have gone from being winded after 1 flight of stairs (well not exactly that bad) to having some modest aerobic capacity! And i still weight over 210 lbs ...lol!

[IceRgrrl]

Nice work, doc! You've really come a long way with the running. Despite what a lot of people say, I think cardiovascular fitness is an important part of "being in shape" and taking care of your general health. It's a complement, not a detriment, to strength training for us non-BB pros :)

Now go get some good sleep!

[the doc]

thanks icerr, i definitely agree with ya. Its to bad that most cardio is leg intensive, but i figure with my build i can sacrifice a bit in the legs and still have reasonable symmetry
Also, I really do feel a lot better than when i was at maximum bulk at 230-235 range earlier this summer.
It reminds me of those effects i noticed after quitting smoking 3 years ago. whew!


okay well against my better judgement i went for another jog today, a light one, diet is on track, have cut back bit on current meals (as far a s portion size) and this should bring me down to about 3000 or so. Will trim up a bit more early next week, down to 2800-2600 range

[the doc]

deads / legs/ arms

note: change up in the workout program. I will stop squatting for the first time in two years, dropping them to work on my deads primarily, and will use leg press instead.


deads 135x7, 225 x5
320x1, 325x1, 285 x 5.5

leg press 4 pps x 12, 5 pps x10, 6 pps x 10

bb curl 70 x4 x2 skulls 40 x4 x2
100x 2.5 x2 80x 3 x3


hammer curl 35 x8, 35 x 6.5 OH skull 30 x5, 25x 12 ->25 x6

[the doc]

due to the 100 000 people that showed up for the football game i had to walk 6 miles to get back and forth from work

so we'll record that as a cardio day.

[the doc]

chest/delt/back

bb bench bx10, 135 x4, 185 x2
215 x2 (touch of assist)
190 x5 (touch of asst + forced rep)

Dip x9, x6

chin x 5, x4 + 1 neg

DB row 100 x8L 6.5 R, x5 L 4 R

OH press 135 x5, x3

not to bad but not so good, really lost some strength on chest over the layoff :(

[the doc]

tried to go for run today, had some painful abdominal cramps (most likely from chins yesterday), so i had some real trouble completing the course :(

[chris mason]

I think the split looks ok Doc, see how it goes. With the bench and dips you might do well to switch the overhead press to your other day, or just drop it.

[the doc]

ok chris thanks :)


recent back pic

[the doc]

...

[the doc]

calves for tryska

[the doc]

..

[the doc]

...

[the doc]

quads

[the doc]

quad left

[the doc]

quad right

[the doc]

lower body/arms

deads 135 x6, 225x4
345 x1, 345 x1 (straps)- couldv'e gotten 2 on set 1 butgrip slipped
355 - miss
225 x8


leg press 7pps x8, x9 +1 FR

calve raises on leg press since i have little calves :(
5 pps x16
6 pps x10


bb skulls 90 x1, x1

bb curl 105 x1, x1

cable pushdowns 70 x10 db curl 35 x 9.5
80 x 8 35 x 8.5

[the doc]

1.5 mile run upon waking

wheels were quite fatigued toward the end so i stopped a bit early

[ectx]

Originally posted by the doc


calve raises on leg press since i have little calves :(
5 pps x16
6 pps x10


Yeah, but youz got big legs. What's up with the paisley underoos?

[the doc]

bb bench 135x4, 185 x2
220 x2, x1+ 1 FR

dips bw x10.5, 6.5

chins (short of failure-serves as lat warmup exercise) x4, x3

db row 120 x3, x3

curl-grip(CG) pulldowns 132 x 9.5, x9

this is a change of back routine from weighted chins and high rep rows. I decided to do this after reading some of mason's posts regarding his back giant set routine. A small modification, and i haven't really been progressing in chins to well...
I really enjoyed the higher rep pulldowns at the end, i actually felt a back pump today!

[the doc]

ectx what is wrong with my underwear :scratch:

[Pup]

be a man doc...go commando!

[PowerManDL]

I ripped my underwear squatting last week.

[the doc]

:eek:

[ectx]

Originally posted by the doc
ectx what is wrong with my underwear :scratch:

Nothing really, just wanted to :spam: your journal. :D

Actually, I've never seen paisley on underwear. Ties, yes. Underwear, no.

[the doc]

went for a run today, 1.8 mile, it was a s hitty run

got stomach cramps 2/3 way thru and pace was poor

need to eat at 4 pm and not 5 or 530 pm :swear:

[the doc]

deads/legs/arms

deads absolutely sucked today
FuK!!!~!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
My back was not feeling adequately recovered and what did i do but the stupid thing of course... could've just done an arm day but noooo :swear:
To top it all off i got this brilliantly stupid idea to match my old PR (385)... well that got nowhere! :swear:

deads 135 x7, 225 x3
385 for a miss, 365 for a miss, finally 315 for a single :swear::swear:
after all that effort only scoring one rep had me really pissed so i stripped down to 225 and got 12.5

leg press- was better than deads. I am really liking this leg press we have, i get good stimulation of the quads here!
7 pps x 11 + 1 FR
x8 + 1 FR

standing calve raises - machine i spotted today, tried it out - works well
2 pps x8 , x7

leg press calve raise- 6 pps x 12

skulls 90 x 1.5
90x2.5 *** good progress here, next time need to warm up a bit better as 2nd set was way better

cable tri
80x8.5
80x7

BB curl 105 x 2.5, x 1.5

Db hammer 40 x6,
35 x6

thats all. just a bit over an hour i think. Arm and calve sets were done in superset type fashion with 1-1.5 min rest in between each set

weight is hold right around 215

[the doc]

bench
225 x miss (lame!) :swear: we'll call it two forced reps
205 x3

dip
+12 x 8.5, x6

Ez bar rows 125 x 2.5, x2.5
I dont Think i like these. it is to awkward will probably move to heavy chest support rows.

CG pulldowns 144 x 8.5, 156 x 6.5

all in all not to bad considering i had horrible stomach cramps the whole time. Also, i may increase recovery time on bench thus move to working it heavy every 9 or 10 days (this seemed to really help on squats)

[the doc]

went for a run today. It was interval style, running all out and then 30 s rest (walking)

inspired by icerrrr ;)
:hump:
:D

[the doc]

20 min of interval cardio on the tready

feeling ace, got a nice smile from the cutie rental agent
:hump:

[Pup]

Nice work doc...soon you'll be a super doc...chick magnet extraordinaire!

[the doc]

lower back/legs/arms

deads warm up 135 x10, 225 x7, 315 x2 (saw many stars here)
355 x1, x1 ( grip was aweful) slipped both times- both these lifts would've been waved off but fuk 'em about a 30 sec in between
315 x 2
225 x 10

Leg press 7 pps + 50 x 7
x7 ( this whole set was assisted...lol... used the old hand on the quad ploy)
legs were way shot after deads and 1st set

standing calves 2 pps x7, x7
1 pps x 12

incline schulls BB curls
40 x 2-L 3R 110x miss - fuk i wasn't warmed up yet
x 2L 3R 110 x 1 + 1 FR - 2 long negatives of 8 count
- guy came over and spotted me in the middle of rep 1 but thank god he was a good spotter, he helped me do a FR and some negs.

Cable tris x DB curl
90 x 7.5 x 35 x8
(drop set)90 x6-> drop set here but forgot to write down
60x6->30x12

[the doc]

hmmmmm
must've been some good sets on deads and legs as my lower back and quads/hams are already sore this morning :)

[Chris Rodgers]

DeDLiFtS!!!!!

[the doc]

EXTREME soreness today. Ouch!

[the doc]

bench- i friggin hate bench... i always feel weak doing it except when i was bulking hard this summer :(
bx10
135x4, 185x2, 205x1
220x1 + 1FR (weak :( )
210x2 + 1 FR

threw in a set of wide grip chins, lol, more like a single + 1/2

Dip
+ 25 x 5.5, +25x3 ->BWx2

Chins again bwx2

chest supported row- since i've maxed out the availible dumbbells and am not liking the ez-bar rows i am using a chest supported plate loading machine that essentially has you rowing perpendicular to the ground with little assistance
90x2 (not to failure)
110x2, 90 x4 (much better ROM at 90)

curlgrip PD
156x 8.5, 7.5 _concentrated extensively on lat contraction here. Got really good sets in. i am liking these a lot!

cable flys 35x12 -weight was to low wanted to do a drop set-will next time

cybex row
150x8->110x6.5->70x10
lats are fried!

[the doc]

legs/lowerback/arms

a bit of a change today as i was missing doing squats so i decided to work them back into my routine.

so i decided that i will perform them every other leg workout. When i do i will perform sub-failure deadlifts to practice the movement (after i perform squats)

squats (form was deep and relatively close stance, about shouldder width)
bw x 8, 95x 8, 135 x8, 185 x 8, 235 x2

DL
135 x8, 205 x5
255 x 4 (singles performed with 10 sec rest in between)

calves 2 ppp x9, x 10

incline skulls 30 x4, 35 x2
40 x 2(L) 3(R)

bb curl 105 x 2.5, 2.5 - actually done with EZ bar (which i assume weights 25 lbs)

tri push down 90x9.5
drop set from 100 ~ 20 reps or so - couldn't keep track of it ..lol

DB hammer
40x5, drop set from 40 by performing a particular weight to failure (~ 3 reps) and dropping 5 lbs. performed down to 15 lbs girly man weight

das it

[Miss Rezza]

:spam:

......what goes around comes around........

[MonStar]

bb curl 105 x 2.5, 2.5 - actually done with EZ bar (which i assume weights 25 lbs)

Nice biceps strength doc! 105 for a double is friggin' impressive. :thumbup::thumbup:

[the doc]

thanks monstar :)

Rizza... i'l be getting you back ;)\


25 min of hit cardio

[the doc]

chest/back
bench bx10, 135x6, 185 x2 - felt strong until i tried 185...
205 x3 (1 w/ touch of assist) - decided only to do 1 set to failure
-now this bench was in some ways was a regression, but i really had to struggle to get those reps up, had a good spotter!
Went with BW dips x7, x6

I was really pissed about not getting up 210for some reps. ALso, this was in some ways ok though because i had been 1 RM on bench lately so i needed to layoff.

chest supported row 110 x3, x3 -ROM was not so great on the upside, but i got great stretch on the bottom protion.

CG pulldowns
168 x 8
drop set from 168 ~ 20 reps

called it quits, then proceeded to discover that i had locked my keys in my car... :cry:

later on reflecting on this workout, i had thought it worthless, but now am really feeling it so i am happy

[Pup]

locking the keys in your car blows...i did that this fall at uni...teh suck!

[the doc]

12 days since my last leg/ arm workout

deads
135x6, 225x4, 315x3,
365x1, 225 x8

woohoo up 10 lbs from last time and i could've done 370-375

leg press
7 pps +70 x7 + 1 FR
x6 + 3 FR *** quads were really burning here

calves
2 pps + 20 x8, x7
2 pps x9


tri and bi warm up

incline DB skulls 40 x2, x2 -dropping these for something else next time

EZ curls 100x 3.5
105 x 3.5 - miscalced the weight on set 1 damnit!

tri cables drop set from 100 ~22 reps

DB hammer drop set from 40 ~18 reps

das it

weight this morning was 213 :D

[the doc]

weight later in day was 214 :)

am already feeling those deads. gonna be a sore one :D

[IceRgrrl]

But it's such a good feeling, isn't it? :)

[the doc]

yes, yes it is ice...
perhaps you could give me a little of that therapy i'm always talking about giving you
:hump::D:hump:


so weight this morning was 210 :scratch:
now i am not sure about where this is all going... my creatine consumption is only on workout days, so it is most likely water loss combined with some fat loss. I think muscle is ok as i have been holding or gaining on most exercises.

Diet is currently highly unregulated. I am eating 4 meals/day

the first is an oatmeal MRP that i make myself with 1 cup oats, 2 scoops flavours protein, and 1-2 tablespoons of EV olive oil
-next meal is lunch which i have been eating out with people from work on a daily basis. The idea here is avoid fast food for quality meals of limited proportions EXCEPT on workout days where i will go for a high carb/high cal meal such as a burrito...
-next meal will be usually a smaller one consisting of some nuts, or a chicken breat sandwich- i try to eat something...
-last meal is dinner which is usually larger but not excessive.

[the doc]

ok so soreness in lower back is basicly gone this morning :)

it was a bit intense yesterday so i wanted to make sure there were no possible injuries (which i feel there are none)

[IceRgrrl]

Well at least now you're posting humpy's in your own journal...LOL!

[the doc]

bench 205x2 + 1FR
165x6

dip +20 x4 ->BWx3
x2->BWx1

pretty damn weak :(

Row 110x 3.5
120x2

pulldowns
180x6
dropset from 180

shrug 110x8

not very exciting :(

[the doc]

Squats/legs

squat
warmup
235x5, 255 x2.5

leg press 7ppsx10
8ppsx8, x7 +1 FR
good sets here

calf work
2pps x8, x8

decided to wait until tomorrow for arms