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muscled
07-18-2009, 07:55 PM
After a long stint of training light (10-12 reps and many supersets) for 6 days a week with one hour cardio each day in order to drop from 250 lbs to 175 lbs, I have decided to go with a 1950s style full body routine for a few months to see how much muscle I can pack on, and how strong I can get, naturally. Generally, 5x5 will be utilized on the big compounds (3 working sets), with some triples and singles occasionally mixed in, with higher reps on other exercises. Cardio for about 15 minutes will follow each lifting day and I will do cardio for 30 minutes on off days. The ultimate goal is to be a 200 lb tank of powerful muscle at 10% bf with a proportional, classic V shaped physique.

Today was day 1 and I have consumed 5,000 calories of whole foods and milk. No supplements. Just whole foods and milk.

The attached pics are of me 2 yrs ago at 250 and a few days ago at 175.

nockits
07-18-2009, 09:24 PM
wow! huge difference in the pics, nice cut!

how long have you been lifting? if you're just starting, 5000 cals might be a bit excessive for newbie gains.
but keep us updated, sounds like a good plan even though I'm not familiar with that style. you have your work set out for you!

Gymjunkie
07-19-2009, 05:40 AM
Similar workout to mine, definitely keep us updated! Start a journal! ;)

Love, the fact that you wont use supps.. not much use of them either way... Milk FTW!

muscled
07-19-2009, 09:52 AM
Great idea on the journal, gymjunkie! Will do.

Nock, been lifting 2 years but went to a 6 day on one off to complete the cut. Now that I have abs, I feel safe switiching to a mass builder. No dirty bulking. I will be etaing lots of quality food and drinking gallons of milk. Will see where I can take this 50s style!

twm
07-19-2009, 10:06 AM
great transformation! how many cals/day did you end your cut with? you might want to start your calories a lot lower.. no need to rush your bulk.

muscled
07-19-2009, 10:06 AM
July 18, 2009

Squats: 5x5 at 135
Bench Press: 2 x 5 at 135. 1 x 5 at 155. 1 x 5 at 185. 1 x 3 at 185.
Wide grip chins: 1 x 5. 1 x 4. 1 x 4. 1 x 4. 1 x 3.
Deadlifts: 1 x 5 at 135. 1 x 3 at 185. 1 x 2 at 205.
Bent over barbell rows: 5 x 5 at 135. (my new fave exercise! Felt awesome!)
Upright rows(cannot do millies b/c of injured rc): 2 x 5 at 95. 3 x 5 at 105.
Shrugs: 1 x 5 at 225. 1 x 6 at 295.
Close grip bench press (hands 6" apart): 5 x 7 at 115.
Seated incline hammer curls: 1 x 5 at 40. 1 x 7 at 35. 1 x 10 at 35.
Incline sit ups: 15.
Windshield wipers: 15.

Treadmill at incline 5 for 10 minutes at 7 mph.

Weight 178.


Nutrition: Meat pie, half gallon 2% milk, 5 pieces fruit, 4 heaping plated of rice with beef tips and carrots, wine, half gallon water, cod liver oil, multivitamin, tub of yogurt, fresh veggies (tomatoes, cuces, onions, garlic), diet soda, and oats.

muscled
07-19-2009, 10:11 AM
July 19, 2009

Exercise:

30 minutes cardio. 10 minutes at 6.0 mph at 2.0 incline. 10 minutes at 7 mph at 3.0 incline. 10 minutes at 8 mph at 7.0 incline.

3 aspirin (back sore as phack and will take it easy rest of the day).

Misses had other plans. One hour hike in the woods (lots of hills). 90 minutes hard labour in the garden, ripping up grass and digging ditches. No more execise today please. Back is facked -- need rest.

30 minutes of power walking with the misses after dinner. OK, time for tv, more wine n "what not" :)


Nutrition:

one banana and coffee with whole milk and 2 tbsps honey pre cardio.

4 whole eggs scrambled with onions and olive oil. One bowl fruit. One cup oats cooked in milk with 2 tbsps natty pb. One glass whole milk. 3 cod liver oil tabs and one multivitamin.

One heaping plate of rice, carrots and beef, raw radishes, grape tomatoes and cucumbers. Large glass water.

One peach, 3 cups milk, water.

One venti coffee with whole milk and 2 tbsps honey.

One and 3/4 grilled t-bone steaks, 5 cups assorted roasted veggies (new potatoes, red potatoes, sweet potatoes, squash, fresh crushed garlic, parsley and olive oil), 5 big bowls mixed salad with feta cheese and balsamic vinegar, 3 cups water, half bottle red wine.

Half tub french vanilla yogurt, mixed with FF cottage cheese and 3 tbsps natty pb.






Comments:

Guys, w/o takes abut 2 hours. Lots of rest between sets. Complete 180 from the type of cutting w/os I was on! Now, it's all about adding weight to the bar till it bends! I realize this flies in the face of modern standards vis a vis working out for one hour or less but Reg did 3 hour w/os and ate big, as was the pattern Arnie followed as a teen and that many others followed in the pre-roids era. I will try this out and see how it goes.

Re: Upright rows, doing wide grip to try hit the shoulders. Can't do millies. Every time i try and form of overhead press my left shoulder gives out. Hoping that between benching, upright rows and the occasional lateral raises, I can develop some boulders.

Re nutrition, no force eating. Only eating when hungry. I naturally love to eat and am enjoying the new phase. Will eat quality food and lots of it. twm, thanks, pal. I was averaging 2500 at the end of the cut. I will gauge cals now but not obsess. I will watch my waist closely in the mirror and if I start losing definition in my abs, I will cut back.

Gymjunkie
07-19-2009, 12:46 PM
How long did the workout took you to complete? Seems to be a long one... I'd split it into two days..

ZenMonkey
07-19-2009, 12:53 PM
Wow. Thats some serious volume! Good luck with that! Id switch to whole milk though.

AJ_H
07-19-2009, 02:55 PM
Upright rows(cannot do millies b/c of injured rc): 2 x 5 at 95. 3 x 5 at 105.


just so you know, there is no similarity between upright rows (rear delts, upper back) and military presses (front shoulders, triceps). Good luck!

muscled
07-20-2009, 08:03 AM
July 20, 2009

Exercise:

Just learned I will be traveling tomorrow evening for work so will have to w/o tonight. I feel great so I don't anticipate a problem. Initially I had planned to do one on and 2 off but if I have the stamina for 3x a week, I will go with that.

Took 2 hours and fifteen minutes to complete:

Wide grip pullups: bw x 5, bw x 5, bw x 5, bw x 5, bw x 5
Barbell Bench Press: 135 x 5, 160 x 5, 190 x 3, 185 x 4, 185 x 4
Incline dumbell press: 50s x 6, 50s x 7, 50s x 7, 50s x 8, 50s x 8
Squats: bar x 5, 95 x 5, 135 x 5, 135 x 5, 135 x 5
Barbell Rows: 135 x 6, 155 x 5, 155 x 5, 155 x 5, 155 x 5, 135 x 10
V-grip pulley rows: 150 x 5, 150 x 5, 150 x 5
Upright barbell rows: 105 x 5, 105 x 5, 105 x 5, 95 x 5, 95 x 5
Cg bench press (hands 12" apart): 135 x 7, 135 x 7, 135 x 5, 135 x 5, 135 x 5
Reverse barbell preacher curls: 55 x 5, 55 x 5, 55 x 5
Hanging leg raises: 2 sets of 15
Crunches: 3 sets of 10
Cardio: 10 minutes at 2.0 incline at 7.0 mph.


Nutrition:

5 whole eggs scrambled with green onions in olive oil. 1.5 cups oats cooked in milk and served with one banana and one tbsp natty pb. Coffee with honey and whole milk. Cod liver oil tabs and a multivitamin.

Coffee with cream and honey, one cup fruit and one cup milk. 2 cups water.

One sirloin steak, 3 cups blueberries and 3 cups water.

2 turkey burgers, one monstrous salad (mixed greens, red onions, bell peppers, tomatoes, cucumbers, green and red grapes and radishes, feta cheese and balsamic vinegar), 4 cups roasted veggies (carrots, red potatoes, new potatoes n garlic in olive oil), 1/4 cup tzatziki sauce, 4 cups broccoli and 2 cups water.

One cup evaporated milk mixed with a double espresso and 3 tbsps honey (nursed during w/o for energy)

One tub yogurt and one can tuna with 4 cups water.



Comments:

Will not do DL and squat the same day any more as in the first fb workout. Next w/o I will DL.


Weight: 178

muscled
07-21-2009, 06:30 AM
July 21, 2009


Exercise:

AM: 15 minute powerwalk.

PM: 30 minute powerwalk.


Nutrition:

4 boiled eggs, one cup oats cooked in milk, one tbsp natty pb, 2 glasses milk, fish oil tablets, multivitamin and 2 cups water.

Coffee with whole milk and honey.

One can tuna mixed with 1/4 cup tzatziki sauce and cayenne pepper. One cup oats, cooked in evaporated milk, mixed with pecans, blueberries, apricots and honey. 3 cups water.

4 cups milk with honey.

One banana.

One turkey burger and a green salad. Water.

2 chicken breasts sauteed in olive oil, onions and garlic with shrimp. 2 large sweet potatoes roasted in garlic and olive oil. 2 eggplants sauteed in olive oil, garlic, salt and cayenne pepper. 3 cups water.





Comments:

Slept like a baby last night and look leaner than ever, despite the large increase in calories. Absolutely ravenous today. Had two dinners. One at 4:30and another at 6:30.

Just arrived at the hotel. Boss wants me here tonight and tomorrow it turns out. The "gym" here is a joke -- it's what you might expect of a gym if it were the illegitimate child that resulted from a love affair between Planet Fitness and Bowflex. Looks like my next lifting session will be on Thursday evening when I get back home. Mike Mentzer would approve. Rest is good.

muscled
07-22-2009, 02:34 PM
July 22, 2009

Exercise:

2 mile run. Ab stuff. Gen fitness stuff (crossfit style) -- swim 2 laps in hotel pool, pop out and bang out pushups to failure, repeat x 10 with no rest (last 2 laps were tough).

Nutrition:

One cup oats with milk, honey, natty pb and a banana. Half tub yogurt.

Coffee with cream and honey.

One pear, one apple, one orange.

One 2 lb tub of yogurt.

Grilled chicken, salad, sandwich and soup. Water.

2 cups milk.


Comments:


Lady at the pool told me I had a "p-90X bod." LOL! I'll take it, given 2 years ago I looked like a bulking walrus. Doing the best I can on the road.

muscled
07-23-2009, 07:38 AM
July 23, 2009

Exercise:

15 minute powerwalk.

Nutrition:

2 cups milk, two apples, coffee, honey

One banana

Coffee with milk and honey

2 cups oats, cooked in cream and added natty pb and honey. 3 cups water. Multivitamin, fish oil and zinc.

3 cups milk.

2 cups roasted potatoes and 2 cups roasted eggplants plus some deli ham. Half bottle wine. One entire block brie cheese.

3 lbs lean ground hamburger meat, 4 cups cooked pasta, one gargantuan green salad with 3 cups roasted beets. Diet lemon soda.








Comments: Just got home at lunch. Hoping to have a solid dinner tonight. Been doing a lot of reading lately on the vintage bodybuilders (pre-roids -- turn of the century till about 1950) and their philosophy of bodybuilding and strength. I am finding that I am definitely taking a shine to this style. Train as hard as you can on the basics, rest like a baby (get lots of sleep) and eat whole foods (no worries of drugs or supplements or of stressing over calorie and macro counts). It's a very intuitive and well balanced approach and I'm excited to see what kind of body I can build on this basic routine of honest hard work. Reg Park continues to be my inspiration for this approach but I've found many exemplary workouts other than 5x5 that the vintage guys used quite effectively (dating back to 1890!). I will stick to the full body 3x a week template but not every w/o will be strictly 5x5. I can't wait to get back in the gym but it will be tomorrow as I must work tonight. :outnumber:

muscled
07-24-2009, 06:20 AM
July 24, 2009


Exercise:

Bench Press: bar x 10, 135 x 5, 135 x 5, 185 x 4, 185 x 3, 185 x 3
Barbell Row: 135 x 5, 160 x 5, 155 x 5, 135 x 4 without rest (drop set)
Incline Dumbell Press: 55s x 9, 55s x 7, 55s x 6
Chinups: bw x 8, bw x 5, bw x 5, wide grip pullups x 3
Seated Cable Row: 170 x 5
Upright Row: 95 x 5, 115 x 5, 115 x 5, 115 x 5
Deadlift: 135 x 5, 185 x 3, 205 x 3
Close Grip bench Press: 135 x 7, 135 x 6, 135 x 5, 135 x 5
Tricep Pressdowns: 120 x 6, 120 x 6
Barbell Curls: 65 x 3, 75 x 7, 75 x 5 to drop set 65 x 5
Incline Dumbell Curls: 40s x 2, 35s x 3, 25s x 5, 25s x 5, 25s x 5
Incline Situps (highest setting) bw x 10, bw x 10, bw x 10
Windshield Wipers 10 per side and 10 leg raises

1 mile run




Nutrition:

4 whole eggs scrambled in olive oil. 3 cups milk. One cup oats cooked in cream, with honey, a banana and 1 tbsp natty pb added on top. 2 cups water. Multivitamin, fish oil.

Coffee with whole milk and honey.

3 cups milk.

One can tuna mixed with 1/2 cup cottage cheese, honey, cayenne pepper and olive oil. 3 cups water. One banana.

One egg.

2 chicken breasts, one cup shrimp, 8 cups cooked pasta and a very large salad. Diet lemonade. water.


Comments:

Got 9.5 hours of sleep last night and feel great! It's 1 pm now and I feel absolutely anabolic! I feel very strong and powerful and am expecting at least one PR tonight. Food, milk and sleep are amazing.

Weight 180

muscled
07-25-2009, 09:26 AM
July 25, 2009

Exercise:

15 mins on the treadmill at 4.5 incline at 5.0 mph followed by 10 minutes at 5.0 incline at 7.0 mph.

Turkish getups with 30 lb db, 3 per side (want to start working with this fun core builder).


Nutrition:

One spinach/cheese pie, 3 cups milk, one banana, multivitamin, fish oil and water.

One feta cheese croissant, 3 cups milk with cream and honey.

Coffee with whole milk and honey.

2 cups milk.

3 cups milk, mixed with one cup cream and 3 tbsps honey.

One apple plus 3 cups water.

2 apples and 2 cups milk.

4 types roasted potatoes (fingerling, Russian, new and red) with garlic, parsley and olive oil, baby eggplants and squash roasted with a lil parm and olive oil with garlic and basil, 2 beef patties with havarti cheese, one gargantuan mixed salad made with amazing produce from a local farmer's mkt with balsamic vinegar, grilled asparagus and garlic bread. 3 cups water.

1 beef patty with cheese, one lb yogurt and 6 cups milk.



Comments:

Got 10 hours sleep last night and feel rested. Lower back and quads are a little sore. Soreness gone after cardio.


Weight 180

muscled
07-26-2009, 07:02 AM
July 26, 2009


Exercise:

Bench: bar x 10, 135 x 5, 185 x 4, 175 x 4, 175 x 4
Barbell Row: 135 x 5, 160 x 5, 160 x 5
Press: bar x 10, 65 x 5, 70 x 5
Barbell Shrugs: 225 x 5, 225 x 5, 225 x 5
Squat: 135 x 5, 155 x 5, 155 x 5
Pinwheel Curls: 45s 2, 35s x 3, 35s x 3, 35s x 3
Close Grip Bench: 135 x 7, 135 x 7, 135 x 7
Wide Grip Pullups: bw x 5, bw x 5, bw x 5
Chins: bw x 5
Decline situps on hardest setting: w/25 lb plate x 6, ditched plate and 5 more
Windshield Wipers: 10 per side
Crunches: 10

Cardio: 10 mins at 4.5 incline at 4.5 mph power walk.


Nutrition:

One cup oats, cooked in cream with natty pb and honey on top. 3 cups water. Fish oil and multivitamin.

2 eggs over medium in butter, two cups home fries, 3 strips bacon and 2 sausages. One sliced fresh tomato. Coffee with cream and honey.

One banana and one orange.

6 cups milk.

1 3/4 t-bone steaks, 4 helpings mushroom parm risotto (cooked with cream, garlic, shallots and chicken broth), 4 helpings mixed salad, a grilled red onion, some grilled avacado and water. Hadda share a pic. Reg woulda been proud of me. A man's post workout meal :) The wife only ate a 1/4 of her steak so I happily helped her out :) Gotta figure that with continued eating like this, my numbers will go up over time.



Comments:

Slept like crap last night. Woke up every 2 hours and feel lousy. Lower back is a lil sore but loosening up a bit now. Noticeable loss of definition in abs. Arms, when flexed, are noticeably bigger. Really enjoyed today's workout. PRd on squats and attempted millies for the first time in a long time (RC injury) so took it nice n slow. Felt alright. INCREDIBLY upset with my horrible bench!!! FACK ME! 185 felt like a ton today. Unreal! Wide grip chins felt easier than ever, oddly enough, as I did them after hitting biceps. Strange.

muscled
07-27-2009, 06:50 AM
July 27, 2009

Exercise:

10 minute powerwalk outdoors.

30 minute powerwalk outdoors.

Nutrition:

One lb strawberry yogurt, 6 cups milk. Multivitamin and fish oil.

Coffee with cream and honey.

6 whole eggs scrambled with three cups broccoli in salt, cayenne pepper and olive oil. 3 cups milk. 3 cups water.

One apple. One banana. One handful pecans.

One chicken breast, shrimp, mushrooms, sauteed in onions, olive oil and garlic. Roasted new potatoes n squash in olive oil n garlic-- 4 cups. One 55 gallon drum of salad (well, it was a FRICKIN huge salad). Water.

Decaf coffee with 1/2 cup cream and honey mixed in.

5 tablespoons natty pb.

Comments:

Awoke quite bloated and will try to ease off the starchy carbs today and see how I look and feel tomorrow. Got 10 hours sleep last night and feel great!

brihead301
07-27-2009, 07:04 AM
Damn man, that's some insane amounts of volume you're working with here.

muscled
07-27-2009, 07:23 AM
Hey Bri. Trying out this old school stuff with some serious eating to see what happens. Really enjoying the workouts. I can't wait for tomorrow night so I can go tear it up again. Hope your training is going well, bud.

brihead301
07-27-2009, 07:26 AM
"Old school stuff" and serious eating is really only good for one thing, and that is getting f***ing jacked and strong as hell!!! Keep that s*** up!

muscled
07-28-2009, 07:49 AM
July 28, 2009

Exercise:

The gym was an absolute zoo so I went to an abbreviated w/o and PRd on everything! YES!

Bench Press: bar x 10, 135 x 5, 135 x 5, 155 x 5, 185 x 3, 195 x 2, 205 x 1 (PR)

Barbell Row: 135 x 5, 155 x 5, 160 x 5, 175 x 2 (PR)

Press: bar x 5, 65 x 5, 75 x 5, 95 x 3, 105 x 2, 115 x 1 (PR)

Upright Row: 105 x 3, 115 x 3 (PR)

Squat: 135 x 20 (PR)


Nutrition:

One lb yogurt. 6 cups milk. Multivitamin and fish oil.

Coffee with cream and honey. Apple. Water.

6 whole eggs scrambled in olive oil. 4 cups milk. One banana. Water.

2 cheeseburgers, homemade steak fries, offensively large salad, roasted beets. Water.

3 cups milk, one cup yogurt, water.


Comments:

9.5 hours sleep last night. Rested and energized. Midsection was a tad leaner this morning. The pasta and rice dishes tend to wreak havoc on my abs but potatoes and fat (cream and pb) seem to pose no problem.

Weight: 181

muscled
07-29-2009, 06:43 AM
July 29, 2009

Exercise:

10 minute powerwalk, 5 minute light run, 10 wind sprints (50 yard dashes with jog recovery in between), 10 minute cool down run.


Nutrition:

4 whole eggs scrambled in olive oil. Cup oats with cream and honey. 3 cups milk. Water. Multivitamoin and fish oil.

Coffee with cream and honey.

Tuna sandwich (made with tzatziki instead of mayo), 3 cups water, one cup oats with a banana and pb.

ADMF stack (pre-workout).

One cup milk, one apple.

2 t-bone steaks, 2 helpings mashed taters, large salad, water.




Comments:

8 hours sleep and a little sluggish but a venti French roast should do the trick :)
After last night's workout, I am seriously starting to think that a skinny fack like me really only needs a handful of exercises to pack on some muscle mass. The large heavy (well, they were heavy for me) lifts with just a few reps caused me to focus on the involved muscles and summon all my might and discipline. I feel every muscle in my body was worked last night, even on such few exercises. My self confidence is up today as well, simply for the neanderthal-esque reason of lifting more weight. Men men men men manly men men men meeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeennnnnnnnnnnnnnnnn!

muscled
07-30-2009, 06:35 AM
July 30, 3009

Exercise:

Bench Press: bar x 10, bar x 10, 135 x 5, 135 x 5, 155 x 5, 185 x 4, 185 x 4, 185 x 4, 155 x 9
Deadlift:135 x 3, 185 x 3, 205 x 2, 225 x 1 (PR), 245 x 1 (PR)
Incline Dumbell Press: 60s x 10 (PR), 60s x 7
Wide Grip Pullups: bw x 6 (PR), bw x 5, bw x 5
Gironda Chins: bw x 5
Chins: bw x 5
Close Grip Chins: bw x 4
Reverse Close Grip Chins: bw x 5
Static Hold Neutral Grip: 1 rep, staying up as long as possible, then immediate superset with 35 lb dumbells to failure, supersetted with 120 lb pressdowns to failure.
Dips: bw x 8, bw x 7, bw x 6
Weighted Decline Situps: Held 10 lb plate behind head on steepest setting and did 5, ditched plate and did 5 more. Rest 30 secs, 10 more, rest 30 secs 10 more.
Windshield Wipers: 5 super slow per side.

Cardio: run 3/4 mile at 7.0 mph at 2.0 incline with a final 1/4 mile at 7.0 mph at 7.0 incline

Nutrition:

4 whole eggs, scrambled in olive oil and salt. Oats cooked in cream, with honey and pb mixed in. Multivitamin and fish oil. 4 cups milk. Water.

Coffee with cream and honey. 3 cups water.

5 cups milk. Tuna sandwich. Banana.

One pint blueberries. One apple. 7 cups milk.

3 large plates of spaghetti with ground turkey. Water.

3 cups milk. Apple. Water.


Comments:

Slept 9 hours and awoke especially lean around the waist. Feel refreshed and ready for tonight's training session.

Just had to help a friend move this afternoon. Little tired but will eat a big dinner to get ready for tonight's lifting. OK, dinner is done! TIME FOR WARRRRR!!!!!!!!!!!!!!!!! :ninja:

I really milked the exercises tonight. Pushed myself hard. Feels great!

Weight: 181

muscled
07-31-2009, 08:22 PM
July 31, 2009

Busy today with family. Ate per the norm with one cheat meal on top. Deeply sore from yesterday's session. No exercise except for a 30 minute walk.

muscled
08-01-2009, 07:40 AM
August 1, 2009

Exercise:

Off day. Helping another friend move.

Nutrition:

4 cups milk. Banana. Coffee with honey.

Quiche, salad, corn muffin and one cup milk.

Diet Coke.

5 rounds of all you can eat salmon and tuna sashimi. 4 diet cokes. 5 6-piece spicy salmon rolls. Green tea ice cream.

Bunch grapes. Coffee with cream and honey.




Comments:

Busy with life and will have to do the best I can eating wise. Today is about friends and family and that takes priority. I could use an extra rest day as I have deep soreness still from the last session. Tomorrow I should be ready to tear that chit up again! Huah!

muscled
08-02-2009, 09:08 AM
August 2, 2009


Exercise:

Bench Press: Bar x 15, 95 x 5, 135 x 3, 155 x 5, 185 x 3, 205 x 2 (PR), 185 x 4, 185 x 4, 175 x 6, 175 x 6, 175 x 6

Barbell Row: 135 x 5, 185 x 3 (PR), 175 x 6 (PR), 175 x 6, 175 x 4, 155 x 5, 155 x 5, 155 x 6

Upright Row: 115 x 6 (PR), 115 x 5, 115 x 5, then with 10 seconds rest between sets; 115 x 3, 115 x 3, 115 x 3, 115 x 3

Squat: Bar x 5, 115 x 5, 135 x 5, 155 x 5, 155 x 5

Shrugs: 135 x 5, 225 x 5, 225 x 5, 225 x 5, 135 x 10

Barbell Curl: 85 x 5, 85 x 4, 65 x 4

Close Grip Bench Press: 155 x 5 (PR), 155 x 5, 155 x 4

Decline Situps: arms fully extended straight overhead x 10, x 6

Leg Raises: 10

Cardio: 10 minutes HIIT (hills)


Nutrition:

4 whole eggs scrambled in olive oil, 2 bananas, coffee with whole milk. Fish oil and multivitamin, water.

3 cups milk. Water.

Bunch grapes.

One cup oats with milk.

4 heaping plates of salad (feta cheese, dried cranberries, purple onions, mixed greens, avocado, cucumber and grape tomatoes, drizzled with a blueberry maple dressing), one very large grilled salmon steak, roasted beets, potatoes and asparagus, water and half bottle red wine.

Comments:

Best workout ever today. Really beginning to understand how to recruit everything into these movements. Beginning to understand the power of form, breathing and tightness. Beginning to understand how a big part of moving heavy weights is mental. Trained without music for the first time ever today so I could just tap into my mind. The results were excellent.

I have a seemingly insatiable appetite since beginning this new approach. I am ravenous at present, even though I have eaten more than my fair share today. Of course, I would love to cave and eat everything in the fridge but I fear fat gain. I am already 8 pounds up and can't imagine it's all muscle, even though my abs are still there as before. I am perhaps seeing what I want in the mirror.


Weight: 183

mojo_
08-03-2009, 08:57 AM
Hey man, I'm intrested to see how you do on this type of routine because I am going to be doing something similar when I'm done dropping about 30lbs of fat lol. Will be following along. :)

muscled
08-03-2009, 11:52 AM
August 3, 2009

Exercise:

30 minute walk. Grip work.

Hill training; run up hill, jog down x 20 reps, followed by 15 minute jog. Stretching.


Nutrition:

3 cups milk, 2 bananas, oats, water, multivitamin and fish oil.

3 cups milk, coffee with cream and honey.

Gigantic green salad (mixed green, tangerines, roasted pumpkin seeds and red grapes drizzled with a dressing of balsamic vinegar, natty pb and olive oil), herring in wine sauce, grilled salmon, boiled new potatoes with olive oil, parsley and garlic. Diet Coke.

Pre cardio ADMF stack.

Handful baby carrots and bell peppers. Water. Lemonade. Diet Coke. Grapes.

Cutlets (2 lbs lean ground beef mixed in a bowl with two cups milk, three eggs, two slices bread, fresh crushed garlic, pepper, salt and one large grated onion and formed into patties and baked off at 425 until golden brown), feta/watermelon salad, gargantuan green salad, half bottle wine, diet coke, 5 cups roasted beets and new potatoes with olive oil.




Comments:

9 hours of sleep last night. Feel very strong today.

Hey, mojo, I'm really enjoying it and feel free to tag along. The strength gains are a head trip and are giving me a helluva lot of confidence. The fb routine with heavy compounds is brutal and good honest hard work. Really beginning to see how the squat, bench and dead are fb exercises. Eating whole foods is a lot more empowering and fun than messing around with egg whites and rice cakes.

muscled
08-04-2009, 06:54 AM
August 4, 2009

Exercise:

Bench Press: bar x 10, 135 x 5, 135 x 5, 185 x 5, 185 x 5, 185 x 5 (finally got 3x5 at 185 -- PR!)

Wide Grip Pull Ups: bw x 7, bw x 7, bw x 7 (another PR!)

Close Gip Pull Ups: bw x 7 supersetted with chin ups x 3

Military Press: 85 x 3, 95 x 5, 105 x 4 (PR!), 105 x 3 supersetted with Upright Row x 10 (PR!)

Squats: bar x 5, 135 x 3, 155 x 3, 175 x 3 (PR!), 175 x 3

Dips: bw x 10, 10 secs rest then bw x 5.

Weighted Decline Bench Sit Ups: 2 sets at steepest setting with 25 lb plate across chest x 6 and x 5.

Hanging Leg Raises: 2 x 10

Cardio: 10 minutes interval training on treadmill.




Nutrition:

3 whole eggs scrambled in olive oil. Multivitamin and fish oil. Water.

Coffee with whole milk and splenda.

4 whole eggs scrambled with 4 cups broccoli in olive oil. 3 cups milk. Water.

3 cups milk. Water. Handful pistachios.

2 chicken breasts sauteed in olive oil with onions and mushrooms, one laughably large ceasar salad, one gargantuan tub of broccoli cole slaw, two grilled carrots, 3 diet cokes.

3 cups milk. Iced tea. water.


Comments:

Slept like the dead last night and am looking forward to today's training session. Retaining a lot of water and losing a bit of vascularity in my arms. They are definitely bigger, as are my shoulders, particularly the rear delts, but the last thing I want is to wake up looking like a chunky monkey who lifts weights. The goal is still to look strong AND fit so I will decrease calories slightly for a couple days, or so and see what happens. If my strength drops, I will re-adjust.

Strongest workout ever tonight! Let's do this! :ninja:


Weight: 181

muscled
08-05-2009, 06:39 AM
August 5, 2009


Exercise:

Set up rocks (appx 90 lbs) in field and space about 30 yards apart. Run from one rock to the next, pick up rock, launch it as far as possible, on to the next rock for 30 total throws. SS cardio 15 minute run thereafter.


Nutrition:

3 soft boiled eggs, 2 cups milk, 2 cups water, mutivitamin and fish oil.

Coffee with cream and honey. Water. Handful almonds.

Tuna with tzatziki, green salad, yogurt, 2 diet cokes, water.

2 Diet Cokes. Water. 3 cups milk. Banana dipped in natty pb.

Pre cardio ADMF stack.

Diet Pepsi, banana, water.

One bottle red wine. Sleeve Crackers, half block brie.

3 grilled chicken breats and one 55-gallon drum of mixed salad (mixed greens, roasted pumpkin seeds, dried cranberries, grapes, red onions, tons of crumbled feta, red bell peppers and croutons) dressed with olive oil and balsamic vinegar. 4 diet cokes.


Comments:

Slept 8 hrs last night and feel pretty good. I like getting at least 9 hours but that's not always possible. Woke up lean and mean. Amazing what an effect starchy carbs have on my body. When I eat lots of them, I bloat quickly. When I cut back on them, my midsection definition returns. My waist is much tighter this morning than it was yesterday, even though I ate an Herculean feast at dinner last night.

On another note, I can barely close my left hand to form a fist from several callouses that ripped off last night on the wide grips. LOL!

muscled
08-06-2009, 07:14 AM
August 6, 2009


Exercise:

Bench Press: bar x 10, bar x 10, 135 x 3, 155 x 1, 185 x 1, 205 x 2, 205 x 2 (PR!), 205 x 2, 155 x 10
Squat: bar x 5, 135 x 3, 155 x 1, 175 x 2, 185 x 1 (PR!)
Barbell Row: 135 x 5, 185 x 3 (PR!), 185 x 3, 185 x 3, 135 x 12
Deadlift: 185 x 2, 205 x 1, 255 x 2 (PR!)
Wide Grip Pull Ups: bw x 6, bw x 5
Dips: bw x 10, bw x 8
Windshield Wipers: 10 per side

Cardio: 10 minutes hills.


Nutrition:

3 cups milk, handful pistachios, water, multivitamin and fish oil.

Coffee with cream and honey. Oatmeal bar (Starbuck's thingy).

Cup oats with honey and natty pb. 4 whole eggs scrambled in cream and olive oil. Grilled chicken breast. Diet Coke. Water.

3 tangerines. Water.

One block brie cheese. Glass wine.

2 lb ribeye steak, 2 massive baked sweet potatoes, mountainous heap of salad, diet coke, water.

3 cups milk.

One grilled chicken breast, one apple, handful roasted pumpkin seeds, iced tea and a 2 lb tub of yogurt mixed with 2 tbsps natty pb and honey.

Comments:

Slept like the dead for 9 hrs. Shoulders very sore today and if there is no improvement by tonight I will have to focus only on squatting and deads as heavy benching is not going to happen. Yesterday's caveman cardio worked my upper body pretty well. LOL! Out of groceries and need to get to Wally World.

Shoulders feling a bit better. We might get that benching in after all.

Just back from gym. PRd on bench, squat and dead! YEAH!

Weight: 182

muscled
08-07-2009, 08:16 AM
August 7, 2009

Exercise:

10 minute powerwalk

20 minute powerwalk




Nutrition:

3 cups milk, 2 handfuls pistachios, coffee with cream and honey, multivitamin and fish oil.

One apple, 4 tangerines, water, 2 cups milk.

4 whole eggs scrambled in olive oil and cream. Cup oats with natty pb, cream and honey. Water.

Old School power snack: one cup assorted nuts (walnuts, pumpkin seeds, sunflower seeds, pistachios, almonds and pecans) mixed with 3 tbsps honey. 3 cups mead.

All you can eat sushi; 100 pieces tuna sashimi, 100 pieces salmon sashimi, 5 spicy tuna rolls, one bowl edamame. 4 diet cokes.




Comments:

I'm beginning to think anything more than 3 reps is cardio. I had never experienced a chest pump like the one I had for hours after last night's "heavy" benching session. Might seriously start looking at the 1-3 rep range for the big compounds. As for the barbell row, I've said it before and will say it again, gotta be my fave exercise. It is truly a full body effort to grab onto a heavy piece of iron and pull it up to your sternum. My back and forearms were pumped as heck.

muscled
08-08-2009, 08:10 AM
August 8, 2009

Exercise:

Bench Press: bar x 10, 135 x 5, 185 x 1, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 185 x 5, 175 x 5
Close Grip Bench Press: 155 x 6, 155 x 6, 155 x 6
Squat: bar x 7, 135 x 3, 185 x 2 (PR!), 185 x 2, 185 x 2, 185 x 2, 185 x 2
Shrugs: 225 x 5, 225 x 6, 225 x 5, 225 x 5
Wide Grip Pull Ups (one second dead hang pause at bottom): bw x 5, bw x 5, bw x 5
Chin Ups: bw x 5
Face Pulls: 120 x 6, 120 x 5
Decline Sit Ups (steepest setting): 15
Hanging Leg Raises: 10, 10

Cardio: Run one mile at 4.5 incline at 7.0 mph.


Nutrition:

3 large pancakes (oats, whole wheat flour, sour cream, cream, maple syrup, olive il, eggs and baking powder) cooked in olive oil and topped with maple syrup from a farm out in Strathroy. YUMMAAAAAAAAAY! 5 cups milk. Water. Multivitamin and fish oil.

Coffee with cream and honey.

One banana. Diet Coke.

6 cups cooked penne pasta with pesto. 5 cups milk.

3 cups milk. Water. Diet Coke.

Bunch grapes.

1.5 large T-bone steaks, 4 cups cooked coucous (mixed with pine nuts, parsley, dried cranberries, olive oil and salt), 3 cups roasted fingerling potatoes (with olive oil and garlic), one offensively large bowl/barrel of green salad (mixed greens, tomatoes, purple onions, feta cheese, avocados, olive oil, balsamic vinegar, bell peppers and roasted pumpkin seeds), 2 diet pepsis and half a bottle of red wine.

One cup toasted almonds and pecans mixed with 3 tbsps honey. 4 cups milk.


Comments:

Must be all the sodium from the soy sauce at sushi last night but my chest and arms look swole eary this morning. Hehehehe. My waist is very lean this morning. First time I've experienced bloated muscles without a bloated midsection. Slept 10 solid hours last night and am ready for the day.

Did a Doug Hepburn style rep scheme today on the bench and squat. Loved it!

Weight: 182

muscled
08-09-2009, 09:38 AM
August 9, 2009


Exercise:

30 minute run on the black top. This was tough with the humidity today. Capped off with 30 minute hike in the woods (much cooler).


Nutrition:

4 whole eggs scrambled with tomatoes in olive oil. Coffee with cream and honey. 3 cups water, multivitamin, fish oil. Fruit salad (blueberries, peaches, grapes and tangerines).

Coffee with cream and honey. Water. Banana.

Pre cardio ADMF stack.

4 cups milk. Heaping tablespoon natty pb. Diet Coke.

50 little chicken drummies baked in Frank's red hot buffalo sauce, 3 ice cold Sleemans, half baking pan of potato gratin, 3 cups cooked couscous, ceasar salad, 2 diet cokes.

5 cups milk.




Comments:

11 hours sleep last night. I feel strong as the Junk Yard Dog today but gotta stay outta the gym and rest the pythons! LOL! I have had one thought constantly on my mind lately; the 225 bench. OMG! I wanna be one of those guys! I wanna hear those 2 big pps rolling as I rep out my heavy benches and now that I'm at 205 I can taste it! I don't know a single person at the gym who benches 225 and looks weak. There are about 5 guys I see regularly working with the 2 big wheels and they are strong (big arms, thick chest and neck -- frickin' bad azz). I wanna be one of em and I'm hoping before the end of the year I can do my work sets in the 2-5 rep range with 2 plates. Just gotta stick with it and I know this milestone will come.

Insane hunger after the very hot n humid run today. We be eatin' Reg Park style tonight :evillaugh:

muscled
08-10-2009, 07:51 AM
August 10, 2009

Exercise:

Bench Press: bar x 10, bar x 10, 135 x 5, 185 x 3, 205 x 3 (PR!), 205 x 3, 205 x 3, 185 x 5
Barbell Row: 135 x 5, 185 x 3, 185 x 3, 185 x 3
Upright Barbell Rows: 115 x 5, 115 x 5, 115 x 5
Deadlift: 135 x 3, 185 x 2, 225 x 2, 265 x 2 (PR!), 225 x 5
Decline Situps (steepest setting): bw x 25
Windshield Wipers: 5 per side
Leg raises/thrusts: 10

Cardio: 10 minutes HIIT on the treadmill

45 minute walk with the Mrs.


Nutrition:

3 cups milk, one banana, multivitamin, fish oil and water.

3 cups milk. Coffee with cream and honey.

4 whole eggs scrambled, 3 cups milk, one apple, water and 1 lb ground beef.

3 boiled eggs. 2 cups milk.

Old School nut n honey snack. Water.

2 large t-bone steaks and one massive ceasar salad with so much cheese grated in that the fattest Wisconsin cheesehead slob would find it disgraceful. 3 cups water. One baked sweet potato.

3 cups milk.


Comments:

Slept a mere 8 hrs last night and feel a tad sluggish today but am hoping the good n kind folks over at Starbucks can help me out. Chest and shoulders looked puffy and midsection was lean. I guess that's aight. Overslept today so breffas was weak. LOL!

Feel much stronger after a proper lunch. Hoping for a good session tonight.

Felt very strong and confident on the bench tonight and really good on deads. Fun session. Good honest hard work and was soaking wet in sweat. Good times! Insane shoulder and pec pump after the 3 x 3 on bench.

Weight: 182

muscled
08-11-2009, 06:45 AM
August 11, 2009


Exercise:

15 minute powerwalk, followed by countryside hill training (FACK ME!), finished off with 20 minutes steady state on the black top. Brutal. Just brutal. Hot and humid as heck today.

45 minute walk with the Mrs.


Nutrition:

3 whole eggs scrambled in olive oil, 3 cups milk, melon, multivitamin, fish oil and water.

Coffee with cream and honey.

Slab meatloaf. 1 hardboiled egg. 3 cups milk. Water.

Old School nut n honey snack. Water.

Pre cardio ADMF stack.

Diet Pepsi. Water. Apple.

One large whole rotisserie chicken, 4 cups fingerling potatoes, monstrous bowl of green salad (greens, feta, roasted pumpkin seeds, grapes, bell peppers, variety of tomatoes, red onions, cucumbers, croutons, dried cranberries and avocado), sauteed shrimp in olive oil and garlic, half bottle red wine, 3 diet cokes, water.


Comments:

Feeling very fresh and alive on this fine morning. Got a nice 9 hours of sleep last night and slept like the dead. My shoulders are a little sore but nothing bad. Midsection looks lean and vascularity in forearms seems to be increasing.

muscled
08-12-2009, 06:51 AM
August 12, 2009


Exercise:

Bench Press: bar x 10, bar x 10, bar x 10, 135 x 5, 135 x 5, 185 x 3, 205 x 3, 210 x 2 (PR!)
Close Grip Bench Press: 155 x 8, 160 x 6 (PR!)
Squat: bar x 10, 135 x 5, 185 x 5 (PR!), 190 x 3 (PR!)
Barbell Shrugs: 225 x 5, 250 x 5 (PR!), 250 x 5
Military Press: bar x 5, 85 x 3, 95 x 3, 105 x 3, 110 x 3 (PR!)
Wide Grip Pullups: bw x 8 (PR!), bw x 7, bw x 7
Barbell Curls: 95 x 3, 95 x 2
Hanging Leg Raises: 2 sets to failure

Cardio: 10 minutes HIIT


Nutrition:

3 whole eggs scrambled in olive oil, 3 cups milk, water, multivitamin and fish oil.

Coffee with cream and honey.

6 whole eggs (over medium) in butter. 3 cups milk. Diet Coke.

One large grilled chicken breast. Coffee with cream and honey. Water.

Lobster/spinach ravioli, butternut squash tart and a diet coke.

3 cups milk. Diet Pepsi. 1/3 block brie. Crackers.

4 pounds of grilled lean ground beef, 1/2 lb tub of tzatziki for dipping, one large ceasar salad, 2 diet cokes.



Comments:

Solid 9 hours of sleep last night. My hams and arse are very sore this morning. Midsection is a little bloated.

It's 1 pm and I feel strong as hell at the moment. Hope I feel this way tonight. Shame I cant blow off work and go lift right now. Today I will go for two balls to the wall work sets on each exercise and really focus on lifting as much weight as possible in the 3-5 rep range.

Another satisfying session tonight. Felt very strong on bench. Those two big wheels will be mine. Oh yes! I will rep those biyatches before Christmas!


Weight: 182

muscled
08-13-2009, 06:39 AM
August 13, 2009


Exercise:

30 minutes of absolute punishing hell on the hot and humid blacktop. I must be psychotic to do this to myself.

Grip and finger strength work (fingers only pulling up using a thin edge on a basement beam, grab and hold various odd objects) and neck work (bridges).

1 hr and 15 minute walk with the Mrs.


Nutrition:

3 whole eggs scrambled in olive oil, 4 cups milk, melon, multivitamin, fish oil and water.

Old School nut n honey power snack. Coffee with cream and honey. Water.

6 whole eggs scrambled in cream and olive oil, topped with one tablespoon homemade walnut pesto. One apple. Diet Coke. Water.

Coffee with cream and honey. Banana. Water.

Pre cardio ADMF stack.

Three cups milk. Water. Diet Pepsi.

6 cups cooked penne pasta with 3 large chicken breasts, one insanity salad, 3 diet cokes, water.


Comments:

Slept like a rock for 9 hours last night. Midsection is nice and lean this morning and vascularity is decent. I feel very energized today and am looking forward to some grueling cardio this afternoon.

Some nice motivation just came my way -- had a colleague walk up to me whilst at the copier and say, 'Damn! You are so fit!" I humbly said "thanks, I'm trying. How are you?" I of course am stoked at this praise and will use it to push myself hard on the black top later. Hot as hell out so this will help me push ONWAAARRRRD!!!

The run was brutal -- killer -- pure cruelty -- gotta facken LOVE IT, BOYZ! :ninja:


Weight: 183

Attached are two comparison shots -- one at 175 lbs before the Old School strength training program began and one today at 183 lbs after 12 sessions.

muscled
08-14-2009, 06:40 AM
August 14, 2009


Exercise:

Bench Presses: bar x 10, 135 x 3, 185 x 3, 210 x 2, 210 x 2
Squats: bar x 10, 135 x 3, 185 x 3, 190 x 2, 190 x 2
Barbell Rows: 185 x 3, 185 x 3



Nutrition:

Cup oats with peanut butter, honey, a banana and cream. 5 cups milk. Multivitamin and fish oil. Water.

Coffee with cream and honey.

10 scrambled eggs in olive oil. Banana. Diet Coke.

Apple. Orange. Handful sunflower seeds. Handful Pecans. Water.

Coffee with cream and honey.

2 lb tub of yogurt with 3 tbsps natty pb mixed in. Water.

One rotisserie chicken, diet coke, water.


Comments:

Slept 9.5 hrs last night and am thrilled that another lifting day has arrived. Tonight's training will be basic and heavy.

Rack was occupado so we'll try the bottom position stuff next time.

muscled
08-15-2009, 08:14 PM
August 15, 2009


Exercise:

Spent the day in a gorge -- hiking, swimming, hanging from tress, doing body weight exercises, canoeing, etc.


Nutrition:

4 whole eggs, oats, 4 cups milk, multivitamin, fish oil, water.

Coffee with cream and honey.

4 cups milk, deli ham, deli chicken, 2 bananas, diet coke, water.

One rotisserie chicken, ceasar salad, half bottle riesling, diet coke, water.

One bowl of cereal with banana and peanut butter. Water.

Comments:

Great day in the great outdoors!

muscled
08-16-2009, 08:20 AM
August 16, 2009


Exercise:

Bench Press: bar x 10, 135 x 3, 185 x 3, 205 x 2, 205 x 2, 205 x 2, 205 x 2, 205 x 2
Barbell Row: 185 x 3, 185 x 3, 185 x 3
Military Press: 105 x 5, 105 x 4, 105 x 3, 105 x 3, 105 x 3
Deadlift: 135 x 1, 205 x 1, 275 x 1 (PR!)
Squats: 135 x 20
Wide Grip Pull Ups: bw x 7, bw x 5, bw x 5
Decline Sit Ups: 25lbs x 10, 35 lbs x 10

Cardio: 45 minute power walk.




Nutrition:

5 cups milk, 5 whole eggs scrambled, one banana, multivitamin, fish oil, water.

Coffee with cream and honey.

Pad Thai, wontons, curry, diet coke.

4 cups milk.

2 turkey burgers, 4 cups zucchini, one insanely large salad, sauteed swiss chard. Diet Coke.


Comments:

Fat as hell! Really need to bust my arse in the gym today! Gravitating more and more toward lower reps.

Today was tough. Rows felt unusually heavy.

The flabby waist and sudden 2 lb weight gain has forced me to reconsider my diet. I have switched to skim milk and will start cutting back on the amount of cream and honey I use and see if that makes any difference.

Off Road: I like your push/pull idea and tried it today. Liked it!

Weight: 185

Off Road
08-16-2009, 08:53 AM
I'll be watching this closely. Some of the days I really like... I wish you the best with it.

BTW...the progres pics look great. Long live the Dinosaur.

muscled
08-17-2009, 06:29 AM
August 17, 2009


Exercise:

45 minutes on the black top. Hotter than hell! Sweated a lot so here's hoping I see the reward in my waistline.




Nutrition:

2 whole eggs scrambled in olive oil, 3 cups skim milk, and one third cup oats with splenda and skim milk. Multivitamin and fish oil. Water.

Coffee with milk and splenda.

3 whole eggs scrambled with broccoli and olive oil. One cup bell peppers. Water.

Deli chicken with havarti. Diet Coke. Water.

2 meat patties grilled (no bun), 3 cups roasted veggies, one medium size salad, carrots sauteed in olive oil and garlic. Diet Coke.


Comments:

Slept 8.5 hrs and feel very rested. Waist looks a little tighter today than it did yesterday, which is certainly a good thing. Over the coming weeks I must find the exact perfect balance in my diet so that the strength gains can continue without getting fat. The wine, some of the cream and honey, etc will have to go for a bit.

muscled
08-18-2009, 07:34 AM
August 18, 2009


Exercise:

Bench Press: bar x 10, 135 x 5, 185 x 3, 205 x 2, 210 x 2, 210 x 1, 205 x 1, 185 x 3, 175 x 4, 155 x 6
Barbell Row: 135 x 5, 185 x 5, 185 x 3, 185 x 3, 175 x 5, 175 x 3
Squat: bar x 5, 135 x 3, 155 x 2, 175 x 2, 185 x 3
Upright Row: 115 x 5, 115 x 2, 115 x 2, 115 x 2, 115 x 2




Nutrition:

3 whole eggs scrambled in olive oil, 3 cups skim milk, banana, multivitamin, fish oil, water.

Coffee with whole milk and splenda.

Can tuna mixed with tzatziki, one apple, 3 cups grapes. Water.

Deli chicken and havarti cheese. 2 cups milk. Water.

3 heaping plates of beef tips sauteed with butternut squah, mushrooms, onions and garlic in olive oil, salt, cayenne and black pepper. One large salad. 4 cups roasted beets and new potatoes in garlic and olive oil. 4 diet cokes.

3 cups skim milk. Diet pepsi. Water.


Comments:

Much better in the midsection this fine morn. Got 9 hrs sleep and am ready to do so HEAVY LIFTING OF ZE VEITZZZ!

Had a very dissapointing session tonight. Just ddin't feel it at all. It was a real effort just to push through it. Had no power.

Weight: 184

Off Road
08-18-2009, 09:09 PM
That's some good rowing. And your meals make me jealous. Love beef tips.

muscled
08-19-2009, 07:40 AM
August 19, 2009


Exercise:

Farting around doing farmer's walks with various odd objects to improve grip strength, followed by 30 minutes on the black top.


Nutrition:

3 whole eggs scrambled in olive oil and salt, 4 cups skim milk, multivitamin, fish oil, water.

Coffee with whole milk n splenda. Banana.

Frasier Crane special (tossed salad and scrambled eggs). 4 cups milk. One sweet potato. Water.

Pre-cardio ADMF stack. Cup blueberries.

3 lbs lean ground beef baked off meatloaf style, 5 cups roasted beets, carrots and new taters, one chickpea salad, one bunch roasted asparagus. 3 diet cokes.


Comments:

Off Road, thanks for the kind words. As for meals, I LOVE to cook and eat. It's what I do! Last night's beef tips were spiced up with a little orange zest and ginger for a nice yummy bite. Deeeeelish!

Nice and lean in the midsection this morning after 9 hours of sound sleep.

I feel very good today energy wise but the next few days or so (going by feel) will be a deloading phase (lower weight and higher reps with maybe one body weight only workout) to give my muscles, tendons, joints and CNS a chance to recuperate fully. My lower back, wrists and elbows will appreciate it. Then I will commence with a balls to the wall abbreviated full body routine, focused on the basics.

The specific lifting goals for the end of Wave 2 (the 4 weeks or so after deloading) is to increase my bench press to 225 for a one rep max, to increase my DL to a one rep max of 300 and to bump my squat (my weakest lift of the kings among exercises) to a one rep max of 210. These goals must be met before the end of September! :ninja:

Weight: 184 (9 pounds gained during the first wave of this Old School, full body heavy lifting cycle).

muscled
08-20-2009, 06:57 AM
August 20, 2009


Exercise:

Deload day

Bench: bar x 10, 135 x 12
Row: 135 x 10, 135 x 10
Squat: 135 x 10
Deadlift: 175 x 10, 175 x 5
Press: 85 x 7
Curl: 65 x 10
Decline situps: 20


Nutrition:

5 slices of thick cut bacon, 3 whole eggs over medium, 4 cups skim milk, multivitamin, fish oil and water.

Coffee with whole milk n splenda. Water.

One large steak with hot sauce. 4 whole eggs scrambled in olive oil. Water.

3 cups skim milk.

One meat pattie, 4 cups milk. Diet Coke.

2 chicken breasts sauteed in olive oil, garlic n onions, 4 cups broc and carrots steamed, 2 cups cooked swiss chard, one giant green salad, one bunch asparagus, 3 diet cokes.

Comments:

Went to bed with a food baby and awoke to some chiseled abbage after 10.5 hours of deeeeeep sleep. Feel amazing! I am going nuts resisting the urge to bench my desk and curl the chairs in my office. LOL!

Found this inspirational pic of Reg and am putting it here to remind me why I am doing this.

http://www.sandowplus.co.uk/Competition/Park/regpark.jpg

Will be traveling to a bud's wedding in Ohio tomorrow and out of the loop till Sunday night or so. Will try to update if I can. How serendipitous! The deload wasn't planned around this but it couldn't have come at a more convenient time.

Weight: 184

muscled
08-23-2009, 08:59 PM
Aug 22, 2009

Exercise:

pushups, pullups, bw squats, dragon flags and 5k.

Nutrition:

Cracker Barrel, Chinese, wedding cake, beer

Comments:

One more deload w/o on Monday and then back to heavy lifting. Weekend was amazing. Got my full bloat on big time! Love the Cinci/northern KY area.

muscled
08-24-2009, 10:13 AM
August 24, 2009


Exercise:

deload

various form pushups, pullups, jump squats, situps and 5k run.

1.5 hr hike in woods.


Nutrition:

3 scrambled eggs, oats with cream and honey, 2 tsps natty pb. Water.

Coffee with milk n splenda.

Turkey sandwich, banana, water. Fish oil and multivitamin. 3 cups milk.

3 cups milk. Water.

Cheat meal: 2 plates pasta with meat sauce n cheese. 3/4 loaf Texas Toast. One huge salad. One big bowl ice cream. Diet Coke.


Comments:

All aches in the lower back are gone but my elbows are still a little sore. Definitely needed this deload. Got a new pair of running shoes over the weekend and my knees are already thanking me.

Weight: 184

muscled
08-25-2009, 08:10 AM
August 25, 2009


Exercise:

5k run and stretching.

1.5 hr hike in woods.


Nutrition:

3 eggs over medium in olive oil, banana, multivitamin and fish oil. Water.

Coffee with whole milk n splenda.

One plate spaghetti and meat sauce, water.

Pre cardio ADMF stack.

3 cups skim milk. Water. Grapes.

Steak, rice, salad, water.

1/2 cup boiled condensed milk with walnuts.

Comments:

Shoulders look fuller and I see better definition between the shoulder muscles and the arms. Midsection is a bit murky. LOL! Slept really well and feel great!

muscled
08-26-2009, 07:33 AM
August 26, 2009


Exercise:

Bench: bar x 10, 135 x 3, 185 x 6, 205 x 1, 205 x 2, 185 x 5
Barbell Row: 135 x 5, 175 x 5, 185 x 5
Squat: bar x 10, 135 x 3, 175 x 10 (thought my spleen was gonna bust out of my facken left eye on the last 4 reps)
Hanging Leg Raises: 2 sets of 10.




Nutrition:

2 eggs, sausage, bacon and water. Multivitamin and fish oil.

Coffee with whole milk n honey.

6 scrambled eggs, oats, honey, banana. Diet Pepsi.

3 cups milk. Water.

One steak, 4 cups rice, carrots, salad, water.

2 homemade sunflower and pumpkin seed whole wheat bagels with hazelnut cream cheese. 1/4 cup boiled condensed milk. 2 diet cokes.


Comments:

Awoke from a very deep 9-hr sleep as a skinny little biyatch on this rainy morning. The abbage is solid but arms look frickin tiny so I must eat well today. Today is day 1 of a new 4-week cycle of heavy lifting. Can't wait to hit the gym later.

Off Road, I am really looking forward to this session. GL with your deload!

Session was fun and energy level was good.

Weight: 184

Off Road
08-26-2009, 08:11 AM
I can't wait for my deload to be over. Go hit some big weights :thumbup:

muscled
08-27-2009, 06:58 AM
August 27, 2009


Exercise:

Hill training. Stretching.


Nutrition:

9 scrambled eggs, fish oil, multivitamin, water.

Coffee with whole milk n splenda. Water.

Tuna sandwich, apple, 3 cups milk. Water.

Nice hunk lindberger cheese, oats with evaporated milk n honey.

Pre-cardio ADMF stack.

Handful blueberries, banana, water, diet coke.

52 swedish meatballs and a diet coke. Bowl ice cream.

5 cups milk.

Comments:

Awoke from 8 hours of very deep and wonderful sleep to a chiseled midsection, despite the carbs and fats at bedtime. Gotta love it! No aches or pains from yesterday's session. Ravenous this morning though.

muscled
08-28-2009, 07:35 AM
August 28, 2009


Exercise:

Bottom Position Bench: 135 x 5, 185 x 3, 205 x 2
Chinups: ng x 9, mg x 6, wg x 5
Pullups: wg x 5, mg x 5
Overhead Press: 95 x 5, 115 x 5 (PR!)
Deadlift: 135 x 5, 225 x 5, 275 x 2 (PR!), 225 x 6
Decline Situps: 20


Nutrition:

4 cups milk, multivitamin, fish oil, water, 8 scrambled eggs.

Coffee with whole milk n splenda.

Sunflower and pumpkin seed homemade bagel with boiled condensed milk spread on top. OMG! :thumbup:

10 Swedish meatballs and 5 cups milk.

One banana and one apple in natty pb. 2 Diet Cokes.

Colombian style steak, rice n beans, plantains, salad, chips and salsa, diet coke.


Comments:

Got my bloat on big time on this wet n chilly morning. Slept like the dead.

Always do have way more energy in the early part of the day (between 10 and noon) so I worked in my session a bit early today and it felt great. The cage was actually free so I got to try my first ever bottom position bench press with complete pause and no momo push from the bottom on each rep. Loved these as it requires just brute strength. Was not planning on benching today but hadda go for it. Will definitely be playing with these again.

Weight: 184

Off Road
08-28-2009, 02:52 PM
Nice, nice workout! Aren't those bottom position benches fun?
Congrats on the PRs. Way to come back hard.
BTW...what does ng, mg, and wg stand for?

muscled
08-28-2009, 03:51 PM
August 29, 2009


Exercise:

None -- as the day progressed I realized how sore everything was, from traps to my hammies. Day off.


Nutrition:

Oats, banana, natty pb, 5 cups milk, blueberries, water, multivitamin and fish oil.

Spinach feta pie, coffee, water

One whole roasted chicken with carmalized and roasted potatoes, onions, carrots and eggplants -- an absolute feast! Half bottle red wine. Half loaf feta and garlic bread. Crem brulee. Coffee.




Comments:

9.5 hrs deep sleep. Lower back and forearms sore. Need food and coffee.

Thanks, OR! Yesterday was my strongest w/o to date, baby! I am gonna nail that 225 biyatch hard soon, pal! I JUST KNOW IT!

ng -- narrow grip, etc

muscled
08-30-2009, 03:22 PM
August 30, 2009



Spent the day in the woods hiking, running, climbing and eating meats, fruits and vegetables. Baking some challah tonight and having stuffed eggplants with meat n garlic. Lots of milk consumed today. Too lazy to enter it all. Need a shower and a big glass of vino :)

Upper back still a bit sore but tomorrow we hit the weights again.

Off Road
08-30-2009, 04:53 PM
Spent the day in the woods hiking, running, climbing and eating meats, fruits and vegetables..
Sounds very prehistoric :thumbup:

muscled
08-30-2009, 06:49 PM
OR, stop by with some good grounds and I'll share one of my secret supplements with ya. I'm about to dig in so drive fast, dude!

Fresh baked challah, glazed in a honey, maple syrup egg wash and a caramel (boiled condensed milk) and crushed pecan tart, all made from scratch and with a lot of love. Baking is my other passion.


I guarantee I will PR on everything tomorrow :ninja:

Off Road
08-30-2009, 07:30 PM
Dang...I'm sitting here eating my peas (from the can), black beans (from the can), and there's a couple of ground steaks on the BBQ. I need to learn how to cook some day :confused:

muscled
08-31-2009, 07:41 AM
August 31, 2009


Exercise:

Bench Press: bar x 10, 135 x 5, 205 x 3, 205 x 3, 210 x 3 (PR!)
Barbell Row: 135 x 5, 185 x 7 (PR!), 185 x 7
Squat: bar x 10, 135 x 3, 185 x 5, 185 x 5, 205 x 1 (PR!)
Pull Ups: wg x 7
Hanging Leg Raises: 2 x 10

Cardio: Hill training.


Nutrition:

French toast (how could I not when I have challah? Gotta be the best bread for French toast, I've found), scrambled eggs, skim milk, water, multivitamin and fish oil.

Coffee with whole milk n splenda.

Omelette, cheese, apple, 4 cups milk. Water.

Handful blueberries and one tbsp honey and one tbsp natty pb. Water.

3 cups skim milk. Water.

3/4 of a roasted chicken (stuffed with garlic, onions and orange slices), roasted beets and a gargantuan ceasar salad. Water.

3 sticky buns -- recipe here:

http://www.wannabebig.com/forums/showthread.php?t=128773



Comments:

Midsection remains tight and I slept like a baby last night. Feel very rested and refreshed. Looking forward to training today.

Power rack was taken so I was disappointed as I felt I had more in me on bench but didn't want to get pinned. Pullups felt better than ever. I could really feel my lats pulling me up to the bar. I did a dead hang pause for 2 seconds on each rep and squeezed hard at the top.

OR, thanks for the kind words. Working on another one of my secret supps right now :)



Weight: 184

Off Road
08-31-2009, 05:22 PM
Nice job on the PRs. Must be the secret supplement.

muscled
09-01-2009, 07:55 AM
September 1, 2009


Exercise:

Short walk with the Mrs and some grip work.



Nutrition:

French toast, 6 cups skim milk, multivitamin, fish oil and water.

Coffee with whole milk n splenda.

6 scrambled eggs in olive oil and cream, couple slices challah, water.

Old School nut n honey snack. 3 cups skim milk. Water.

4 chicken breasts on the grill, roasted taters n beets, gargantuan salad. Diet Coke.

Quart chocolate ice cream.


Comments:

OR, thanks, baby!

Awoke after 9 hours of deep sleep with some stiffness in the lower back and hammies but nothing too bad -- already walked it off. Pecs look denser and vascularity seems to have increased in my lower legs.

muscled
09-02-2009, 06:28 AM
September 2, 2009


Exercise:

Bench Press: bar x 10, 135 x 5, 225 x 1 (PR!), 225 x 1, 205 x 3, 185 x 5
Pull Ups: wg x 7, ng x 5, mg x 6
Squats: bar x 10, 135 x 5, 185 x 5, 205 x 3 (PR!)
Windshield Wipers: 10 per side
Reverse Barbell Curls: 65 x 5


Nutrition:

4 scrambled eggs, skim milk, water, multivitamin and fish oil.

Coffee with whole milk n splenda.

2 tuna sandwiches, water, apple.

6 cups skim milk, water, one cup blueberries.

3 one lb burger patties (only one bun), swiss chard, water.


Comments:

Slept soundly but for only 8 hrs. Really need 9 hours but a strong coffee will help.

Well the rack was free and I was feeling strong after lunch. At long last I put on 2 big plates per side, unracked, lowered/rowed the bar nice n slow down to my sternum, paused and pushed that sumbitch right on up to lockout! I AM A MAN!!!! :ninja:

HUGE for me! An absolute office geek with 2 big pps? WTF! YEZZZZPAAH!

Weight: 184

Off Road
09-02-2009, 06:28 PM
SWEEEET!!! 225 is awsome!!!

muscled
09-03-2009, 07:36 AM
September 3, 2009


Exercise:

30 minute run on the black top

Nutrition:

4 scrambled eggs, 4 cups milk, water, multivitamin and fish oil.

Coffee with cream and honey.

2 one lb meat patties, 3 cups milk, water and an apple.

Tuna melt. 3 cups milk.

4 one lb patties (no bun), huge salad, diet coke.


Comments:

OR, thanks so much! I am elated to finally reach this milestone. Next I must complete 3 working sets of 5 reps each with 205, then 225. Hopefully by the end of the year I can achieve the latter.

I have a deep soreness in my shoulders and pecs this morning. Slept like the dead. I am ravenous!

Very hard to stay out of the gym today as I am still in that euphoric PR state. Will go for a run later to try and expend some of this pent up enthusiasm/energy.

muscled
09-04-2009, 07:06 AM
September 4, 2009


Exercise:

Squats: bar x 10, 135 x 5, 185 x 15 (PR!), 205 x 2
Chins: mg x 9, ng x 6, wg x 5, ng x 3, ng x 3
CG Bench Press: 135 x 5, 155 x 5, 175 x 5, 185 x 5 (PR!)
Sit Ups: steepest setting on bench -- 25lb plate x 10 x 2

Nutrition:

4 scrambled eggs, 3 cups milk, water, multivitamin and fish oil.

Coffee with cream and honey.

2 pan fried lamb chops, chutney, yellow rice, slice of challah to sop up the juices left in the pan. Water.

Fried egg (more like a 5 egg and triple cheese omelette on challah) sandwich, 2 meat patties, banana, milk.

5 chicken things baked in a garlic mayo rub, black bean/corn salad, jasmine rice, one bottle pinot noir, water.



Comments:

Slept soundly for 9 hours and am still quite sore in the shoulders/pecs so no regular bench or OH pressing today. I will be leaving for a camping trip this weekend so likley out of the loop till Monday night or Tue morning next week. Looks like I will have an extra rest day. OK.

Nothing compared to you folks out there in WBB-ville but I hit 15 reps on squats with 185 and am mighty proud as the most I ever got before was 5 reps. Deeder's vid in GC really motivated the heck outta me, even though I'm nowhere near repping 225 for 30. LOL! Also managed 185 on close grip bench, which for me is great progress. Also was delighted to see I now weigh 185. Theres' the first 10 lbs. Boooyaaaaaaaaaah! This has been the best training week yet for me. I am off now for an evening of feasting and drinking. Happy loooooooong weekend, folks.

OR, thanks for stopping by, pal. Appreciate all the encouragement. Have a great holiday, baby!

Off Road
09-04-2009, 03:08 PM
Your journal is like watching a cliffhanger movie. You post what you are going to do, but I don't get to see the conclusion until later in the day. You're a tease...

Now go put up some big numbers.

<edit> PRs again...nice job :thumbup:

muscled
09-08-2009, 06:03 PM
Just back from the most beautiful place I've ever seen, and I've seen many. This grotto looks like the cocktail you'd get if you combined Colorado and the Caribbean in a blender. The last few days I've enjoyed swimming, diving, hiking, climbing and running in this unbelievably beautiful place. Tobermory, Ontario is a MUST SEE!

I feel stronger and more alive than ever and am most curious to see how tomorrow's training goes. It will be a basic power day to really test myself.

Bench
Deadlift
5k hard run

Nutrition has been solid (lots of white fish and vegetables) and I now weigh 187. Guess my muscles enjoyed the respite. If tomorrow's training results in more PRs I will seriously consider a longer rest period between workouts. I feel so very good.

Off Road
09-08-2009, 06:08 PM
Welcome back.

muscled
09-09-2009, 09:52 AM
September 9, 2009


Exercise:

Bench: bar x plenty, 135 x 5, 225 x 1, 225 x 1, 205 x 2, 185 x 6
Squat: 135 x 5, 205 x 6 (PR!), 225 x F
Windshield Wipers: 15 per side
Cardio: 5k hard run


Nutrition:

5 cups skim milk, banana, apple, multivitamin, fish oil, water.
Coffee with cream and splenda
4 egg omelet, water.
Meat patty, peach, water.
Stuffed eggplant (ground beef, onions, garlic, cheese, coriander, salt, pepper), roasted zucchini and new potatoes, gargantuan salad and water.



Comments:

Howdy, OR! Hope you had a great holiday!

Decided to do squat and bench instead of DL and bench. PRd on reps with 205 but didn't rest enough (only 90 secs) before attemtping a PR with 225, which I couldn't get outta the hole. I will try the next squat session.

Just learned I will be traveling to MI on Friday night so next w/o has to be Friday as I will be busy on Saturday. I am thinking about switching, where my schedule permits, to one day on, 2 off, as far as lifting goes.

Weight: 187

muscled
09-10-2009, 07:14 AM
September 10, 2009


Exercise:

Taking it easy today.

Nutrition:

4 eggs, milk, water, multivitamin, fish oil.
Coffee with cream and splenda.
Avacado/brie sandwich, 2 meat patties, water.
All you can eat sushi -- 60 spicy tuna rolls, 60 spicy salmon rolls, 100 pieces salmon sashimi. Green tea ice cream. 2 diet cokes.


Comments:

Very lean in the midsection this morning, which is nice to see. I am really gravitating more and more toward abbreviated training and am finding my workouts are much more intense and productive as a result. I'm also starting to see that one only needs a handful of exercises to work the whole body. Really looking forward to seeing how far I can go. On Friday, I will do squats, presses and pullups.

OR, I actually was quite angry to have failed as I thought I would PR with 225 given the 6 reps at 205. Next session I will do squats first and try to nail it. I love going deep on these -- below parallel, as the weight feels immense, like it will crush you and it takes every fiber of my being to rep it up (with 205). There is no reason I cannot hit 225 though since I am able to bench that now. My legs just need to adapt. I think there was benefit just from feeling the weight on my back though, even though I sunk into the hole and struggled for a couple secs to get out without success.

Off Road
09-10-2009, 07:19 AM
I love abreviated training too. You can really up the intensity when you know you don't have to save energy for later exercises. My favorites are hip/leg, push, pull, and finisher (sandbags).

So, how did it feel to fail in the hole on the squats? Scary?

Time+Patience
09-10-2009, 08:28 PM
September 10, 2009
I actually was quite angry to have failed as I thought I would PR with 225 given the 6 reps at 205. Next session I will do squats first and try to nail it. I love going deep on these -- below parallel, as the weight feels immense, like it will crush you and it takes every fiber of my being to rep it up (with 205). There is no reason I cannot hit 225 though since I am able to bench that now. My legs just need to adapt. I think there was benefit just from feeling the weight on my back though, even though I sunk into the hole and struggled for a couple secs to get out without success.


I've just read through your journal, and I believe that i'll be following along with Off Road.

I've been interested in doing a full body type of split. I've also been wanting to do a Push/Pull/Legs split also.

I like the detail that you add, it must really be helping you huh?

The progression is looking very good, but I agree that your Squats should be at 225, but doing Squats is a lot of a mental game, more so than any other exercise, or so I believe.

If you really want to go for a Squat PR, don't do over 3 reps while you pyramid up. You can take a few quick double's or triple's at 185 and 205, then go for 225. Only 90 seconds of rest also affected your PR attempt, that I'm sure of.

I say keep trucking on as you are, things look like they are coming along nicely.

muscled
09-11-2009, 07:46 AM
September 11, 2009


Exercise:

Squat: bar x 10, 135 x 5, 185 x 3, 225 x 1 (PR!), 205 x 7 (PR!)
Chinup: mg x 10 (PR!), mg x 6, mg x 4
OH Press: bar x 5, 85 x 3, 115 x 1, 125 x 1 (PR!), 125 x 3 (PR!), 115 x 3


Nutrition:

4 soft boiled eggs, milk, water, multivitamin, fish oil.
Coffee with cream n splenda.
2 meat patties, apple with natty pb, 4 cups milk, salad, water.
2 meat patties, diet coke, grapes.

Comments:

I remember being busy preparing for a Wills, Trusts & Estates class at the University of Wyoming back on September 11, 2001 when I first heard about the towers. My heart goes out to all who were affected. It is a good reminder to us all that it is meaningless to sweat the small stuff. CARPE DIEM!

OR and TP, I as always appreciate the advice and encouragement. I will hit that 225 today. I shall begin with squats and not do more than 3 reps as I pyramid up. Having a strong coffee now to try and energize myself.

Just back from the gym. NAILED IT! One September PR goal remains -- the deadlift.....

Thanks, OR! Feels mighty fine for sure. Off to Sterling Heights, MI tonight to do some eating, drinking and socializing with great friends. Have a great evening and a fine weekend, my man.

Weight: 187

Off Road
09-11-2009, 12:10 PM
Ya buddy...congrats on the 225 :thumbup:

muscled
09-13-2009, 10:45 AM
September 13, 2009

Back from a fantastic weekend in Michigan. I pushed myself very hard on the cardio this weekend by running on trails in the Michigan woods the past two days. Also threw in some bodyweight stuff (fist pushups, pullups, etc). I want my body to fully adapt to a high level of fitness with the increased bodyweight. Eating has been delightful -- gobs of grilled beef and chicken, roasted veggies, salads, fruit and water. Tomorrow I will hit the weights again. I think, assuming I can make it work, one day on and 2 off will work better for me now as the weights get heavier.

Weight: 187

muscled
09-14-2009, 07:44 AM
September 14, 2009


Exercise:

Bench: bar x plenty, 135 x 3, 205 x 2, 205 x 1, 205 x 2, 205 x 1, 205 x 1
Barbell Row: 135 x 5, 185 x 2, 185 x 3, 185 x 3
Squat: bar x 10, 135 x 5, 205 x 3, 205 x 4, 205 x 3




Nutrition:

4 soft boiled eggs, 3 cups milk, water.
Coffee with whole milk n honey.
Tuna sandwich, banana, diet coke.
Old School nut n honey snack. 4 cups skim milk. Slice bread n natty pb.
4 meat patties, 5 cups fried rice.
Cornflakes with milk n natty pb.


Comments:

Feel absolutely AMAZING on this gorgeous fall morning! Slept like a rock and I have tons of energy. No aches or pains in the joints. Ready to tear it up!

Had zero strength today and could not even come close to a PR. I regressed on everything! Woah! Weight dropped to 179 :confused:

WTF? I am not sick and the only thing I can think of is that the distance running in the MI woods must have harmed my strength and caused sudden weight loss. I will move strictly to HIIT only cardio over the next week and see if my strength (and the weight) returns. Just damn weird. Feel great though.

crossfit
09-15-2009, 12:15 AM
Thanks for your teach and sharing your interest. Anyone can post their own Workout log.

Off Road
09-15-2009, 06:57 AM
I'd definately keep the running in check for a while and see how that helps. Running is telling your body to be good at repetitive exercise and drop weight to make it easier. Kind of the opposite of what you want from lifting.

muscled
09-15-2009, 07:43 AM
September 15, 2009


Exercise:

Hill training for 20 minutes.



Nutrition:

4 soft boiled eggs, bacon, 4 cups skim milk.
Coffee with cream n honey.
2 heaping plates fried rice, milk, banana.
Old School nut n honey snack.
2 t-bone steaks, 2 baked sweet potatoes, apple crisp. Water.
4 big bowls cereal with whole milk.


Comments:

Woke up lean n mean and feelin' alive on this Tuesday morning. Today we do HIIT only.

OR, no more distance running for a while. Almost a 10 lb drop in 2 days! WTF?! Hoping muscle memory can bring it back. Just insane! Not like I did a marathon but oh well. If nothing else I'm learning a great deal about my body by keeping this journal.

Off Road
09-15-2009, 08:41 AM
A 10 pound drop in just two days, sounds like more than just the running.

muscled
09-16-2009, 07:17 AM
September 16, 2009


Exercise:

Bench Press: bar x 10, 135 x 3, 185 x 3, 225 x 1, 205 x 3, 205 x 3
Deadlift: 135 x 5, 225 x 3, 315 x 1 (PR!)
Wide Grip Pullups: 10 (PR!), 7, 5



Nutrition:

5 egg omelette with bacon n cheese, 4 cups skim milk, water.
Coffee with cream n splenda.
4 cups penne pasta with pesto, 2 grilled chicken breasts, avacado on crackers. Water.
3 lbs baked salmon, zucchini, carrots, potatoes, salad, wine.
2 big bowls cereal.


Comments:

Feel fully rested and recovered so I will train today.

Had a good workout and hit 3 pps on deads for the first time. I have now either met or exceeded my September goals for the bench, squat and deadlift. A happy day! Weight is now 186. I guess the distance running dramatically sapped my strength and caused extreme weightloss the other day. NO MORE DISTANCE RUNNING!

muscled
09-17-2009, 07:26 AM
September 17, 2009


Exercise:

HIIT (jog/sprint) for 15 minutes


Nutrition:

4 soft boiled eggs, banana, 4 cups skim milk.
Coffee with cream n splenda.
2 cheeseburgers, 4 cups potato salad, 5 cups skim milk. Water.
Old School nut n honey snack.
3 heaping plates rice pilaf with beef tips, fresh radishes, green onions and tomatoes. 4 diet cokes. Apple pie.


Comments:

Awoke looking better today than I've ever looked. Had better looking pecs and shoulders than any other time in my life. Perhaps the distance run netted me a bit leaner muscle. Not sure but I feel very confident and strong right now. My next workout though I will not max out on bench. I will focus on working sets with 205 to work towards 3x5. Forward and upward!

I feel happier about hitting the 10 wide grip pullups than the 315 dl as I feel the DL was more psychological (what with the three plates per side) than brute strength and stamina (like the pullups). Also, I think I feel this way because I remember when I was unable to do more than one pullup a few months ago and feel ELATED to bang out 10 in good smooth controlled fashion. The deads did feel good though as I had a couple onlookers watching me (guys in their 40s and 50s) like "WTF exercise is this meathead doing?" When I put 315 on they came a little closer and watched so I was like "**** I can't fail on this PR attempt with a few onlookers observing me." It went up easily! I LOVE THIS STUFF! Really hard to stay outta the gym today cus I feel like HE-MAN! LOL! On to 4 pps, baby!

Off Road
09-17-2009, 08:22 AM
Whatever you're doing...keep on doing. You are feeling good and setting PRs all over the place. Laughing at the thought of the older guys (like me) watching you. Maybe they'll catch a clue. Good stuff, keep going.

muscled
09-18-2009, 07:30 AM
September 18, 2009


Exercise:

Bench Press: bar x 12, 135 x 5, 205 x 3, 205 x 3, 205 x 3
Kroc Rows: 90 lb dumbell x 6 per side, x 6 per side, x 8 per side (liked these a lot!)
Squat: bar x 10, 135 x 10, 205 x 3, 225 x 2 (PR!)
Chins: dead hang for 3 count at bottom x 5, x 5
CGBP: 135 x 5, 175 x 3, 175 x 3, 135 x 5

Nutrition:

4 scrambled eggs, bacon, apple, water.
Coffee with cream n honey.
3 hoagies, 2 bananas, 5 cups milk.
2 heaping plates penne pasta with grilled rabbit and fennel, 4 cups roasted beets, water.
3 big bowls honey bunches of oats in skim milk.


Comments:

Good morning, OR, and once again much obliged for the encouragement. Every time I'm in the midst of a tough set and want to quit I think about how I have to push through and get a PR to report here. Really motivational!

Slept poorly last night but the strong French Roast by my side is waking me up. Found this Kroc Rows exercise on Youtube and can't wait to try em. They look intense!

Fun session. Bushed. Time for some R n R.

Weight: 187

muscled
09-19-2009, 10:23 AM
September 19, 2009


Exercise:

40 minute hike in the woods


Nutrition:

6 egg omelette with cheese n turkey sausage, 4 cups milk.
Coffee with cream n splenda.
3 meat patties, roasted golden beet salad, lentils, salad, fingerling potatoes with tzatziki, apple pie, ice cream.
Cereal with skim milk
One papaya


Comments:

Pecs and shoulders are sore. Ass is as well from the squattage. The hike loosened me up a bit. Today is a day of eating and tv. I feel SO DAMN strong and I'm still liftin' chit light weights. LOL! When i am repping heavy iron I will feel invincible I suppose. Have a great fall day out there!

Time+Patience
09-19-2009, 11:33 AM
One's bodyweight can vary drastically like that. Sometimes it depends on when you are weighing yourself, how "heavy" you ate; I'd say your bodyweight could vary 4-6 pounds, also make sure you weigh yourself on the same scale.

It's great that you are feeling so great, nothing like feeling strong, even if you don't have to lift, it's a great feeling of strength and fitness.

I wouldn't give up the good outdoor exercise, even if it's because your weight dropped a bit, health is a big factor and your body will always love the exercise.

muscled
09-21-2009, 07:09 AM
September 21, 2009


Exercise:

Bench: bar x 10, 135 x 5, 185 x 3, 225 x 1, 225 x 1, 225 x 1, 185 x 5
Wide Grip Pullups: 8, 8
Squat: 135 x 3, 205 x 1, 225 x 2, 225 x 2, 225 x 2



Nutrition:

4 cups skim milk, 3 soft boiled eggs, peameal bacon, french toast.
Coffee with cream and honey.
2 heaping plates fried rice, water.
10 cups cooked pasta, 4 chicken breasts, 1/2 cup pesto, 4 cups roasted beets, salad, wine.



Comments:

This weekend I really took it easy to allow for some good recovery. Lots of naps and television. I ended up squeezing in one more hike and a mini hill training session but largely I laid around and got fat. Lots of General Tso's chicken -- LOTS! Full bloat on today.

TP, thanks for stoppin' by. Indeed you are right. I will not give up outdoor exercise. Distance running has to go for now but I LOVE hiking and HIIT in the woods. I weigh on the same scale and first thing in the morning most days. Have a great day out there!

Weight: 187

Off Road
09-21-2009, 10:23 PM
10 cups cooked pasta, 4 chicken breasts, 1/2 cup pesto, 4 cups roasted beets, salad, wine.
:omg: Was that in one sitting or spread throughout the day? :omg:
I thought about you this weekend, while I was putting down large quantities of Generals Chicken :)

muscled
09-22-2009, 07:55 AM
September 22, 2009


Exercise:

5k hard run

Nutrition:

4 soft boiled eggs, banana, 4 cups skim milk, water.
Coffee with whole milk n splenda.
Beef jerky, handful dried apricots, water.
Grilled salmon fillet on a multigrain bagel with cream cheese, bacon n red onions, water, apple.
Old School nut n honey snack, water.
3 lbs lean ground beef baked in the oven with onions n garlic, 3 cups roasted butternut squash, 4 cups roasted potatoes, large salad, half bottle pinot noir, water.


Comments:

Awoke fat as hell but feelin' mighty strong. Need to get my azz in the woods and do some hard (but brief) running today.

OR, that's all in one sitting. I love to eat. The Gen Tso's chicken is the bomb isn't it? I also enjoy a good all u can eat sushi night out.



Weight: 191

Off Road
09-22-2009, 08:11 AM
that's all in one sitting. I love to eat.
Dang! You're an eating machine :evillaugh:

Time+Patience
09-22-2009, 12:25 PM
I can tell you are relishing this idea of eatting to bulk ey?

You're eatting some very good foods for a bulk. Do you find yourself eatting much junk, or craving it? My last bulk went bad, I was 220 and now I'm 180, shows the drastic weight shift.

muscled
09-23-2009, 08:55 AM
September 23, 2009


Exercise:

OH Press: bar x 10, bar x 10, 85 x 5, 95 x 3, 135 x 1 (PR!), 95 x 8, 95 x 5, 95 x 5
Deadlift: 135 x 5, 225 x 5, 225 x 5, 225 x 8 supersetted with chins x 7


Nutrition:

4 scrambled eggs, 4 cups milk, water.
Coffee with cream n splenda.
3 baked chicken thighs, 2 baked potatoes, 3 cups cooked rice n beans. Peach. Water.
4 lbs beef tips sauteed in garlic, 4 cups roasted squash, 5 cups cooked penne pasta with olive oil, water.
3 big bowls corn flakes with skim milk and honey.

Comments:

Good morning! TP, I have far fewer cravings for junk now that I'm bulking. When I was cutting (starving) I wanted to eat Micky Ds every day. Now I never crave it.

Weight: 192

muscled
09-24-2009, 06:51 AM
September 24, 2009


Exercise:

8k light run


Nutrition:

6 scrambled eggs, 4 cups skim milk, apple, water.
Half pack bacon, one beef patty, 3 cups skim milk.
One pbj sammich, 5 cups milk.
4 lbs chuck roast, carrots, pearl onions, taters, rice, couscous, wine.
2 big bowls cereal with skim milk and secret supp :)


Comments:

Feel very strong today but I must avoid the weights n focus on some HIIT. Waist is looking better today than past 3 days. Chest is thickening up nicely.

OR, I have it each and every day. can't live without it. here's a pic. Really like it mixed into my cereal. Thick n delish!

Weight: 193

Off Road
09-24-2009, 07:24 AM
Good effort on the deads...what ever happened to the super-secret-supplement?

muscled
09-25-2009, 08:16 AM
September 25, 2009


Exercise:

Squat: bar x 10, 135 x 5, 225 x 2, 225 x 2, 225 x 2 (breathing squats jsut weren't in the cards)

Bench: bar x 10, 135 x 5, 185 x 3, 225 x 1 (failed on atatmepted second rep), 225 x 1, 205 x 3

Wide grip Pullups: 8, 8

Dips x 10 supersetted with barbell curls 70 x 10 supersetted with reverse barbell curls 30 x 10.

Deload time. Numbers are ****. So facken pissed!

Nutrition:

8 scrambled eggs, 5 cups skim milk.
Coffee with cream n splenda.
2 roast beef n sauteed red bell pepper sammiches, roasted sweet potatoes with garlic n ginger, water.
2 heaping plates rice, 4 pounds chuck roast, 3 diet cokes, water.


Comments:

Good Friday morning, out there! Ontario in Fall really is lovely. Feel excited about today's session! OR's post in the main forum has me in the mood for some breathing squat action!

Weight: bloated 193

Off Road
09-25-2009, 08:57 AM
Muwahaha...have fun with the breathing squats :evillaugh:

<edit> Oh well...take a break and come back strong.

muscled
09-26-2009, 04:01 PM
September 26, 2009


Exercise:

Beer curls



Nutrition:

5 scrambled eggs, banana, 6 cups milk.
2 turkey sammiches, 3 cups milk, apple.
20 oz porterhouse steak, blooming onion, salad, baked potato, beer.


Comments:

Deload next week. Will focus on higher reps with less poundage and hopefully after the deload get back on track. The specific goals for the next phase are to rep 225 x 3 for 3 sets on bench, 5 reps at 225 on squat and 5 reps at 315 on deads.

Weight 193

Off Road
09-26-2009, 08:40 PM
12 ounce curls :evillaugh:

muscled
09-27-2009, 03:20 PM
September 27, 2009


Exercise (deload):

One hour hike in the woods.

Bench: bar x 15, 135 x 5, 185 x 6, 185 x 6, 185 x 6
Kroc Rows: 80 lb dumbell x 12 per side
Chinups: 10, 8
Dumbell Bench: 80 lb dumbell x 5
Squats: bar x 10, 135 x 5, 185 x 5, 185 x 5, 185 x 5
Tricep pressdowns: 140 x 10
dumbell curls: 40 lb x 10
Hanging leg raises: 10


Nutrition:

3 eggs n 10 strips bacon, 5 cups skim milk
2 cups oats, banana, walnuts, honey, cream
Coffee with cream and honey
Rueben sammich, salad, 3 diet cokes
t-bone steak on the grill, 4 cups roasted potatoes, 3 cups roasted squash, water.

Comments:

OR, always schedule in some beer curls for proper bicep development. LOL! Deload has begun. It was needed.


Weight: 194

muscled
09-28-2009, 06:48 AM
September 28, 2009


Exercise:

15 minute power walk


Nutrition:

4 soft boiled eggs, cup oats with banana, cream and honey, water.
Coffee with cream n splenda.
2 lbs lean ground beef batties, salad, 4 cups skim milk. Water. Dino secret supp.
Roast beef sammich with mayo n cheddar cheese on rye, 5 cups milk, banana.
3 heaping plates pilmenni (Russian dumplings with meat n onions) with sour cream, garlic/carrot salad, bottle shiraz.
3 bowls honey bunches of oats with skim milk and natty pb.

Comments:

Feeling lethargic today. Was very tempted to call in sick for the first time all year. Lazy and sleepy. Stayed up too late watching tv. Have a good one, WBB.

OR, I hadda treat myself to a frat boy w/o. LOL! Tomorrow's session will be more basic and lighter. I had so much energy yesterday when I left the gym. It was damn hard.


Weight: 192

Off Road
09-28-2009, 07:30 AM
Deload? I see you lowered the intensity, but you increased the volume. No wonder you feel lethargic :moon: You hit a bunch of PRs lately, I'd feel tired too. Make sure you rest this week.

muscled
09-29-2009, 08:16 AM
September 29, 2009


Exercise (deload):

Squat: bar x 10, 135 x 10, 135 x 10
Bench: bar x 10, 135 x 10, 135 x 10
Wide Grip Pullups: 10, 10


Nutrition:

6 scrambed eggs, bacon, sausage, 4 cups milk.
Coffee with cream n splenda.
Chicken salad on rye x 3, 4 cups skim milk.
Old school nut n honey snack. Dino secret supp. Water.
3 lbs sauteed lean ground beef with onions, garlic and diced carrots, 4 cups yellow rice, wine.
3 bowls cereal.


Comments:

Good morning, OR and all! Tons of energy but I must not push too hard this week.


Weight: 193

muscled
09-30-2009, 11:20 AM
September 30, 2009


Exercise:

Resting today


Nutrition:

6 strips bacon, 3 Italian sausages, hash browns, 4 cups skim milk, 2 cups OJ.
2 roast beef sammiches, 2 bananas, one bunch grapes, water.
one chicken baked with potatoes and rice, bottle pinot.

Comments:

We be chillin'.

Off Road
09-30-2009, 12:38 PM
Nice and simple...rest up and you'll be wanting to hit it hard again. Enjoy the time off.

muscled
10-01-2009, 12:17 PM
October 1, 2009


Exercise (deload):

Deads: 135 x 5, 135 x 10, 135 x 10, 135 x 10
Dips: 10, 10, 10
Pullups: 10, 10, 10


Nutrition:

6 scrambled eggs, 5 cups milk.
6 scrambled eggs, 3 cups OJ, one cup oats, banana.
4 lbs lean ground beef baked with grated onions n garlic, large salad, bottle shiraz.


Comments:

The deload continues. Wife asked me why my chest "is so big lately?" Figure, that's a good thing.


Weight: 195

sharkall2003
10-01-2009, 12:37 PM
You eat like a monster.

muscled
10-02-2009, 08:14 AM
October 2, 2009


Exercise:

30 minute power walk


Nutrition:

6 strips bacon, 5 eggs over medium, toast, 2 cups OJ, 5 cups milk.
2 fried egg sammiches, 4 cups milk, 2 bananas, 3 cups chicken salad on crackers.
Old School nut n honey snack, 4 cups milk.
T-bone steak, 2 baked potatoes, salad, wine.
2 bowls cereal.


Comments:

Thanks, sharky. If only the liftin' were as easy as the eatin'!

Weight: 196

Off Road
10-02-2009, 08:48 AM
Deload is almost over :)

muscled
10-02-2009, 08:51 AM
OR, I'm chompin at the bit here. Sunday is gonna be INTENSE!

muscled
10-03-2009, 03:24 PM
October 3, 2009


Exercise:

30 minute powerwalk.



Nutrition:

4 pancakes, 3 eggs over medium, 6 strips bacon, 6 sausage links, 3 cups OJ.
Coffee with cream n splenda.
All you can eat sushi (100 pieces salmon sahimi, 100 pieces tuna sahimi, 5 spicy tuna hand rolls, green tea ice cream, 4 diet cokes).
Fried talapia, slaw, mashed potatoes, water.


Comments:

Excited to hit the weights hard tomorrow!


Weight: 195

Off Road
10-03-2009, 03:35 PM
Woohoo...the deload is almost over. I'm looking forward to some PRs...just don't burn out too quickly like I did. I should have waited for another week to push it that hard and my bench press suffered for it.

muscled
10-04-2009, 07:42 AM
October 4, 2009


Exercise:

None

Nutrition:

6 egg omelette with Dubliner cheese, 4 cups skim milk.
Coffee with cream n splenda.
Chinese buffet (6 plates of General tso's chicken n beef n broccoli), 5 diet cokes.
Half baked chicken, large green salad, couscous, wine.


Comments:

Woke up refreshed and ready for some action in the gym. Time to bring back the intensity. OR, have a good day, bud.

Got to the gym at 4:45 and completely forgot it closes at 5 on Sunday. Damn! Tomorrow the third cycle begins then. Good eatin' day though. Feeling strong.


Weight: 195