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e55ex_b0y
04-13-2009, 05:49 AM
Going to keep this intro short and sweet. Progress has been very 'so so' lately, wanting to try some new things out and keep all progress logged to see whats working and whats not. Looking for feedback from experienced guys also. :) Right now I'm a bit fat, so I am trying to keep fat gains to minimum whilst putting on more LBM.

e55ex_b0y
04-19-2009, 02:14 PM
Here are my starting stats.

Weight 208.8lbs
Waist 38.8 inches :(
Chest 43.5 inches
R Arm 15.75 inches
Thigh 23.5 inches
Forearm 12 inches

Don't really want to be gaining anymore than a lb a week and definately don't want to put anymore on the waist!

I'm going to upload some pictures too...I look like utter crap so I think doing this on a public forum and being utterly humiliated by it, will motivate me even more to make a change.

e55ex_b0y
04-19-2009, 06:53 PM
This is so embaressing posting these....but **** it, that's what i'm here for - to make a change.

Front

http://img23.imageshack.us/img23/6571/20april2009front.jpg

Side

http://img23.imageshack.us/img23/5135/20april2009sidefatfu2.jpg

Back

http://img23.imageshack.us/img23/2347/20april2009back.jpg

I have no idea what the hell this pose is supposed to be lol...

http://img23.imageshack.us/img23/1320/20april2009weirdbackpos.jpg

Chicken legs

http://img26.imageshack.us/img26/7334/20april2009chickenlegs.jpg

e55ex_b0y
04-19-2009, 07:38 PM
So the conventional do some reps for a few sets seems to have stopped working for me for alot of my lifts I hav been unable to add weight or reps. Apart from my squats, which continue to go up recently and has spured some recent growth in my chicken legs. Which tells me my nutrition must be ok, If i am still gaining there but failing everywhere else It must be my training at fault? So I'm going to try some new things to keep the strength gains comeing. Right now I'm torn between Rest-pausing sets and clustering to up the intensity. I think probably I will use a combination of the 2 and see which works best for me.

I'm gonna keep things real simple and just do what are the most effective compound movements that I've tried 2-3x a week. I will start off trying 3x a week (M-W-F) and make adjustments depending on how i feel and progress.
If 48 hours isnt enough for bodyparts to recover Ill split the workout and do it MT-TF. I may end up moveing to that eventually anyways, since then Ill be able to work on some smaller bodyparts like calves,hams,traps,bis etc.

Rack chins
DB Rows
DB incline/flat
Standing BB military
Decline CG bench
Squats

e55ex_b0y
04-19-2009, 07:52 PM
Will make a post about diet tomorrow, leaving this here to remind me. Too tired now... must get some sleep, will be hitting gym tomorrow for first workout using these new intesnsity techniques get a feel for them.

e55ex_b0y
04-21-2009, 11:16 AM
So yesterday was my first day on the new routine and I felt kinda weak in the gym. I have been using some hammer machines and stuff to try and bust through my free weight plateus, but it seems I actually took a step backwards doing that - because the weights I used today I was handling somewhat easier before. Oh well, Freeweights for 90% of what I do from here on out.

Tried some rest pause stuff and it felt pretty good, was crazy swolen and pumped when I was done. Also tried out some cluster sets or 'm-time' reps.

Rack chins Bodyweight 7-4-2+1 RP
DB Rows 15kg 7-4-3+1 RP
Seated dumbell military 20kg 7-4-2+1 RP
Seated Dip machine 75kg `13 M-time reps (1 rep rest 5-10 seconds 1 rep rest 5-10 seconds till 13 were done)

Did DB military instead of standing BB, because some guy was in the squat rack forever and couldn't be bothered waiting any longer. Seated dip machine I wanted to try and see how it felt in my triceps, felt some pain in my shoulders and elbows, so think I will return to CG declines. Really id like to be doing full dips for my tricep builder but the bars in my gym seem to be too wide for my narrow frame. Didn't squat because I had the day before, will be from next workout onwards though.

Had the worst nights sleep last night, felt like I was wakeing up every 10 mins, not sure whats up with that, maybe some signs of overtraining... have been hitting the weights hard for 3 days in a row, might be too much.
Ordered some dumbell powerhooks yesterday, So I can rack the dumbells after each rep doing.

Diet is around 4500 calories a day right now and slightly more on workout days 300gs protein. Not sure if thats enough or too much or what, I guess I will see in the next few weigh ins.

e55ex_b0y
05-06-2009, 05:32 PM
Damn, I'm so bad at updating these things. Need to get my sh1t together...Story so far has been that I got ill and lost some strength and size from where I was at when starting this journal and have since then have regained some ground over the last few workouts. Will be updating daily from here on out!