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gino
04-10-2003, 07:39 AM
I haven't updated my journal because I took the last 44 days off from the gym. Just kidding, I'm just lazy. I did take last night off, but here's my tuesday workout.

Shoulders/Arms

Dumbell OH press
90 lb dumbells - 2 sets 7, 6 reps

Barbell OH press
155 lb - 2 sets 12, 9 reps

Lateral raises
35 lb dumbells - 3 sets 13, 12, 9 reps

Barbell curls
105 lbs - 3 sets 10, 10, 8 reps

SUPERSET
Dumbell hammer curls(seated)
50 lb dumbells - 2 sets 12, 10 reps
Decline bench skull crushers
115 lbs - 3 sets 8, 7, 6 reps

Cable press down(wide grip)
2 sets 12, 10 reps

Weighed in @ 212. Having a relatively tough time making the transition from bulking to cutting, so I haven't lost the bodyfat I had planned to by this point. Next week I'll start the strict diet.

Took last night off, so tonight I will be sprinting at the track.

MrWebb78
04-10-2003, 02:24 PM
do you do your lateral raises seated or standing?

do you find the decline skulls awkward? just trying to picture it seems weird as hell to me

gino
04-11-2003, 07:26 AM
Originally posted by MrWebb78
do you do your lateral raises seated or standing?

standing

do you find the decline skulls awkward? just trying to picture it seems weird as hell to me [/QUOTE]

decline skulls put all of your joints in more comfortable, less awkward position than flat bench skull crushers. I find it easier to keep the form tight. Picture the position of the arms rather than the body - upper arms are somewhere in between flat bench skulls and standing cable pressdown position. IMO, this is the best tricep exercise

gino
04-11-2003, 09:24 AM
I sprinted at the track last night. A little disappointed in the workout - energy levels lower than usual and I couldn't do as many sprints as I'd planned on.

gino
04-15-2003, 01:56 PM
Had a rough one this past friday - I went to a bachelor party and stayed up all night, not eating for 24 hours straight friday night. Then, I attempted a chest workout sunday and miserably missed my attempt to use the weight I did last workout on flat bench. Yesterday, I successfully completed a back workout and feeling good again.

Amazing what one night can do - I'm amazed that I wasn't a stick figure back when I did this every weekend.

Anyways, sprint workout scheduled tonight. Cutting back the calories slightly this week, beginning my quest to get much leaner. Here's what I've eaten today so far:

9:00 am
protein shake
2 slices oat bran bread with raspberry jam

12:00 noon
16 oz skim milk
1 slice oat bran bread
8 oz hamburg

3:30
14 eggs(10 whites)
2 slices oat bran bread

gino
04-16-2003, 10:46 AM
Originally posted by gino
Anyways, sprint workout scheduled tonight. Cutting back the calories slightly this week, beginning my quest to get much leaner. Here's what I've eaten today so far:

9:00 am
protein shake
2 slices oat bran bread with raspberry jam

12:00 noon
16 oz skim milk
1 slice oat bran bread
8 oz hamburg

3:30
14 eggs(10 whites)
2 slices oat bran bread

and for the rest of the day I had:

6:00 (post sprint workout)
whey/carbs shake

8:30
8 oz lean hamburg
1 slice oat bran bread w/jam

11:30
6 whole eggs
liquid aminos


Excellent sprint workout last night. 7 hours sleep

gino
04-16-2003, 10:51 AM
So far today:

7:30 am
protein shake
1 slice oat bran bread w/jam

10:00
1 can tuna on
2 slices oat bran bread w/mustard

12:45
8 oz grilled salmon
1 cup white rice
salad

ericg
04-16-2003, 11:29 AM
Are you cutting up again Gino??

Diet looks pretty clean.

gino
04-16-2003, 11:38 AM
Yeah man, back on the strict diet soon - cutting back calories now, and in a couple weeks I'll have it a little more structured and consistant.

bulking is way more fun

Tank23
04-17-2003, 05:00 AM
Hey Gino


14 eggs(10 whites)

does this mean you had 14 yolks? If so, isn't that a bit much? That's like 60g of fat or so...

-Tank

BennettBoy
04-17-2003, 06:07 AM
Originally posted by Tank23
Hey Gino



does this mean you had 14 yolks? If so, isn't that a bit much? That's like 60g of fat or so...

-Tank

No, he means 14 egg whites total but only 4 yolk.

Good luck on the cut gino. You don't really need it though....this is not new territory for you. You looking to cut down to a certain weight, or bodyfat?

gino
04-17-2003, 08:42 AM
BennettBoy, thanks for translating for me. Seems so obvious to me while I'm writing it, but when I go back and read it, I can see how it could be confusing.

Unfortunately, I don't have any specific goals with regards to bodyfat%. I didn't check my bodyfat after my bulk, so I'm not sure how high it got - my guess is around 12-13%. My strength and size increased way more than I'd anticipated during my bulk, and I'd really like to keep as much strength as possible. So far I've gone from 214 to 211, only 3 lbs, but I look visibly leaner. I'm thinking I'll go down to 205 and then reevaluate my situation. That may be right where I want to be

gino
04-22-2003, 09:40 AM
Had last friday off and hit the gymfor a legs/chest workout. Went well.

Flat Bench
265 x 2 sets - 6, 6 reps
Dumbell incline
100 lbs x 2 sets - 8, 7 reps
Cable flyes
1 set - 14 reps

Squat(light)
315 x 2 sets - 10, 10 reps
leg curl/extension
1 superset - 12 reps each

Legs get pretty sore from sprint workouts, so I keep the leg training brief.


Took this weekend off for some easter feasting and relaxing.

Back to the gym yesterday for a back workout.

Pullups (weighted)
25 lbs x 2 sets - 9, 7 reps
Pull downs (wide)
2 sets - 10, 7 reps

Dumbell rows
120 lbs x 2 sets - 10, 9 reps
t-bar rows
2 sets - 10, 10 reps

hang cleans
155 lbs x 2 sets - 10, 8 reps

bent over dumbell laterals
35 lbs x 2 sets - 12, 10 reps

dumbell shrugs
130 lbs x 12 reps
110 lbs x 14 reps

hyperextensions
2 sets - 14, 12 reps

10 minutes stretching legs & back

gino
04-23-2003, 11:11 AM
Here's last nights workout.

Shoulders/Arms

Dumbell OH press
90 lb dumbells - 2 sets 8, 6 reps

Barbell OH press
155 lb - 2 sets 10, 7 reps

Lateral raises
35 lb dumbells - 1 set 13 reps
30 lb 1 set 12 reps
25 lb 1 set 12 reps

Barbell curls
105 lbs - 2 sets 10, 10, 8 reps

SUPERSET
dumbell preacher curls
30 lb dumbells - 2 sets 10, 7 reps
Decline bench skull crushers
115 lbs - 3 sets 8, 7, 6 reps

Dumbell Hammer curls - SLOW (simultaneous)
30 lb - 1 set 12 reps

Cable press down(wide grip)
2 sets 12, 10 reps

Weighed in @ 210 - 1 lb lighter than last week, and it looks like the loss was fat. I know my body pretty well and I think the first few lbs were mostly water.

I'll be hitting the track tonight for a sprint workout.

I'm bummed because I had to skip my mid-morning meal today because of meetings, but oh well... Here's what I've eaten so far today:

7:30am
protein shake - 50g whey
1 cup all-bran with
1/2 cup blueberries and
1 cup skim milk

12:00 noon
1 large chicken breast on
2 slices oat bran bread with
a bit of light ranch dressing

Went to the grocery store during lunch and bought some peanuts and beef jerky to snack on between meals. Still having a tough time restricting my portions after my bulk months, but my will power is prevailing. I'm starving right now and I just finished my meal 30 minutes ago. I want to eat that entire bag of jerky...but I can't... Gotta start chugging water

gino
04-25-2003, 06:34 AM
Skipped my wednesday sprint workout and took a 4 hour nap after work because I was so tired. Last night I went to the gym for a chest/legs workout.

Flat bench
260 x 2 sets - 6, 6 reps
225 x 1 set - 9 reps

Incline dumbell press
95 lbs x 2 sets - 8, 6 reps

Machine flyes
1 set - 14 reps

Squat
315 x 8 reps
335 x 8 reps

Leg extensions
1 set - 12 reps

leg curls
2 sets - 12, 10 reps

gino
05-02-2003, 11:08 AM
I've been home sick the last couple of days, so no workouts. I'm back in the gym tonight for shoulders/arms/abs. The sh*t hit the fan while I was out of work and the workload has piled high over my head, so I'll have a nice long working weekend. I hope it rains.

gino
05-03-2003, 09:56 AM
It's not raining.

In fact, it's beautiful out and I'm at work. This sucks ass

gino
05-06-2003, 10:44 AM
Here's last night's chest/legs workout

Flat bench
260 x 2 sets - 7, 6 reps
225 x 1 set - 9 reps

Incline dumbell press
95 lbs x 2 sets - 8, 6 reps

Machine flyes
1 set - 14 reps

Squat
315 x 8 reps
335 x 8 reps

Leg Press
1 set - 20 reps

leg curls
2 sets - 12, 10 reps

gino
02-04-2005, 02:37 PM
Well, I'm back for some more updates. Currently, I'm trying to get back into the swing of things with regards to my diet and training. I slacked off for a while, as I'm recovering from football injuries which have not all healed. Surprisingly, my infrequent training has maintained my muscle mass, however, my strength has severely dwindled. Here's what I've struggled through in the last 6 months and the updates on those injuries:

1) My herniated disk has pretty much completely healed, as far as I can tell. My left tricep works now, where I lost it for a couple months with the pinched nerve.
2) My torn hammy has almost completely healed, and now I'm starting to run and train legs again.
3) My injured shoulder has still not been diagnosed, and I have not been able to press anything heavy in 6 months. My chest/shoulder exercise selections I can do without pain are very limited. I still need to have an MRI, but I already know what the news will be, so I'm saving that for a less hectic time in my life...within the next couple months.

I'm currently 5'10" 214 lbs with about 12% bodyfat. I'd like to lose about 10 lbs of fat and minimal muscle, putting me at the 200-205 lb mark in single digit bf %. Just getting back into working out consistently, I'm keeping my diet macros at about 40/40/20 and 2700 calories per day. I'll tweak it after I get some strength back to help me lose more fat.

Last night I did a full leg workout for the first time in a while. Here's what I did:

Squat: 3x10 @225
Leg curl / SLDL (@135) supersets x 2
Leg extension 2x10
leg raises 2x15
weighted crunches 2x15

Tonight is the back workout. Update tomorrow.

Shane
02-04-2005, 06:37 PM
I think you win the award for "Longest time between posts in journal". lol. Good luck getting everything back on track as fast as possible.

DoUgL@S
02-04-2005, 07:18 PM
That is s lot of setbacks, but you are back and posting which is evidence that your motivation is there. Your strength will come back.

Are you cutting at 2700 cals?

rookiebldr
02-05-2005, 02:01 PM
Nice work on keeping the muscle mass. I know if I stopped working out for 6 months, I'd be a pile of jelly.

gino
02-06-2005, 09:06 PM
2700 calories would be a bit below maintenance for me, but 40% carbs keeps my muscles nice and full.

My legs have been sore as hell for the last couple days, damn...

Trained back on saturday.

Pull-ups(neutral grip)
2x8
Straight arm cable pulldowns
2x10
Dumbell rows
80 lbs 2x10
Cable rows
2x10
Reverse dumbell flys
15 lbs 2x10
Dumbell shrugs
80 lbs 2x15

Ate really well, but then got piss drunk with my girlfriend on sugar free red bull and grey goose vodka saturday night. Felt like sh!t all day today and ate garbage hangover food all day. Time to focus again for the coming week. Tomorrow will be good eating and training chest/shoulders/arms.

gino
02-09-2005, 07:16 AM
Last night I did legs, lower back.

Hang Clean 2x6 @135
Squat 2x10 @235
Leg curl / SLDL (@145) supersets x 3
Leg extension 2x12
Calf raises 3x15

I used a bit more weight on all exercises this week. Everything felt good, even the hammy felt strong. I didn't do abs with legs like I usually do, because I plan on doing them tonight during my heavy-bag workout. No weights tonight.

ericg
02-09-2005, 08:47 AM
Nice to see that you have a jornal back up. Looking forward to see your progress.

Shane
02-09-2005, 11:28 AM
Did your hamstring cramp on you at all? First time I worked my hammy after pulling it (grade 2) it cramped up on me a bit the first time I did leg curls. After that it was all good.

gino
02-09-2005, 03:05 PM
Yeah, it seemed a bit tender, but no cramping. I treated it real well while recovering, with ice, heat, deep massage, etc... I tried coming back to football too early (3 weeks, yeah very stupid) and injured it again on the first series. After that, I took a couple months before trying any leg work.

gino
02-14-2005, 09:13 AM
Friday, I did back / abs

Pullups 2x10
straight arm pulldowns 2x10 @90
Dumbell rows 2x12 @80s
Cable rows 2x12
PhysioBall weighted crunches 3x15
medecine ball trunk twists 2x50

Saturday, I did chest/shoulders/arms. My shoulder seems to be getting a bit better, but I still don't feel comfortable going heavy on press movements, as I can still feel the injury to the tendon.

Flat bench 3x10 @135
PhysioBall incline dumbells 2x10, 1x8 @50s
Side dumbell laterals 3x10 @30s
Barbell curls 2x8 @90
Overhead dumbell extensions 2x12, 1x10 @80
Hammer curls 2x10, 1x8 @40s
Cable tricep extensions 2x10 @90


Yesterday I did legs, lower back.

Squat 3x10 @235
Leg curl / SLDL (@155) supersets x 2
Leg extension 2x12
Hyperextensions 2x10
Calf raises 3x15

I used a bit more weight or did more reps on most exercises this weekend. Shoulder still sucks, but better than it was a month ago. I ate well except for sunday, my scheduled cheat day - I enjoyed some buffalo wings and pizza last night. I will not be weight training tonight. Maybe some cardio at the gym or hitting the heavy bag, but that's all.

gino
02-17-2005, 07:07 AM
Diet has been pretty good the last couple weeks. I'm really noticing a difference for the better in my body since starting training regularly again. Much fuller, more vascular. Took monday off this week and trained tues/wed.

Tuesday - Back
Pullups 2x10
straight arm pulldowns 2x10 @100
Dumbell rows 2x10 @85s
Cable rows 2x12
PhysioBall weighted crunches 3x15
medecine ball trunk twists 2x50

Wednesday, I did chest/shoulders/arms.
Flat bench 2x12 @145
PhysioBall incline dumbells 2x10, 1x9 @50s
Side dumbell laterals 2x8 @35s
Barbell curls 3x8 @90
Overhead dumbell extensions 3x12 @80
Hammer curls 2x10 @40s
Cable tricep extensions 2x10 @100

ericg
02-17-2005, 08:31 AM
Nice to hear things are falling into place.

lilmase1153
02-17-2005, 09:15 AM
:withstupi yeah bro but it looks like your doing good with little increase's week to week.. good luck

gino
02-18-2005, 06:29 AM
Thanks. The shoulder is finally improving a bit after 6 months of no change and not even being able to press the bar.

Looks like I've avoided surgery once again...but this is definitely the most persistent injury I've ever had.

Tonight will be legs/abs

Shane
02-18-2005, 09:12 PM
This your first shoulder injury? Every shoulder injury I've ever seen, mine included, took forever to heal. 6 months sounds about right for a severe one.

gino
02-20-2005, 09:19 AM
This your first shoulder injury? Every shoulder injury I've ever seen, mine included, took forever to heal. 6 months sounds about right for a severe one.

I've had other injuries to the shoulders before from football, and some of them have taken a long time to heal, but they improved slowly over a long time period. This one, 4-5 months after the injury, it still felt like it did the same week I did it. No progress at all... 6-7 months ago, I was benching 275 for 8 reps, and now I'm only comfortable putting 155 on the bar. By the time I get back to where I was...IF I get back to where I was, it could be a year or more for the injury to heal in the end.

staggard
02-20-2005, 07:09 PM
I've lurked long enough on your journal and thought I'd post for once. Your journal rocks dude.
I hate shoulder injuries myself, been working one off for about a year... really has an impact on gains that is for sure...

Shane
02-21-2005, 03:41 PM
I've had other injuries to the shoulders before from football, and some of them have taken a long time to heal, but they improved slowly over a long time period. This one, 4-5 months after the injury, it still felt like it did the same week I did it. No progress at all... 6-7 months ago, I was benching 275 for 8 reps, and now I'm only comfortable putting 155 on the bar. By the time I get back to where I was...IF I get back to where I was, it could be a year or more for the injury to heal in the end.

Damn that sucks. Your other shoulder injuries sound exactly like mine did. What was the difference with this one? Was it the severity or a different injury altogether?

gino
02-22-2005, 09:28 AM
Thanks staggard.

Shane, not sure if it was the same injury or not. Initially, it did feel like a similar pain as previous injuries, albeit a more intense one. However, there seemed to be a weakness that accompanied this pain that I was not used to. In the bottom 1/4 of any pressing movement (closest to my chest), there would be an intense pain as if there was a jagged bone ripping across an inflamed tendon (or something like that, not trying to make a diagnosis) and any strength seemed gone.

gino
02-23-2005, 08:49 AM
Quick update on last fri/sat/sun workouts. I took monday off to go snowboarding. Conditions were awesome monday, snowed all day. Shook the rust off quickly, my first time going this year. I also bought a new snowboard and bindings there - K2 Fuse wide snowboard and Ride bindings. Anyhoo, here's the workouts:

Friday - LEGS
Squat 2x5 @315 (wanted to test the hammy a bit, so tried more weight than scheduled - felt good)
SLDL - 2x12 @155
Leg Ext - 2x12 @120

Saturday - Back/abs
Pull-up 2x10, 1x8
Straight arm pulldown - 2x10 @100
DB rows 2x12 @85
Hammer machine rows 2x12 @140
Rear delt flyes 2x10 @ 20s
Dumbell Shrugs 3x15 @85s
Weighted crunches 2 sets to failure

Sunday - chest/shoulders/arms
FlatBench 2x12 @155
Incline dumbell 3x10 @50s
Lateral raises 3x8 @35s
BBCurl 2x8@ 95
DBExt 2x12 @85
HmrCurl 3x10 @40s
CableExt 3x10 @100

lilmase1153
02-23-2005, 12:06 PM
nice work gino.. leg day is lookin strong, and how the shoulder feel with the incline db press?

great job bro

gino
02-23-2005, 12:41 PM
nice work gino.. leg day is lookin strong, and how the shoulder feel with the incline db press?

great job bro

Thanks.

Shoulder is still iffy...feel slight stress in shoulder during inclines if my form varies even slightly. I have a position and ROM that works pain-free, but there isn't much tolerance/forgiving there for when those variances happen during a set. While squatting, I'm still not comfortable putting my hands on the bar like normal, so I have to drape my arms over the bar out straight and hold onto the tops of the plates for comfort. This way is a little less comfortable where the bar sits on my traps, but it doesn't bother the shoulder at all, so I gotta do it.

lilmase1153
02-23-2005, 12:46 PM
damn bro you got guts to the 9th degree.. i dont know if i ccould lift that way especially if i had lifts like yours and your not even allowed to do them without pain and BS.. so what do you plan on doing like goals wise? just keep rehabing it until your able to get full use and all..

once again bro your perserverence is huge and i give much props..

gino
02-23-2005, 01:36 PM
Well, I figure that I can just keep taking baby-steps until I get back most of the strength I lost. I'm willing to accept that full strength may not come back in pressing movements, but I check my ego at the door of the gym, so that's not an issue. I'm still one of the bigger guys in there and maintain relatively low bodyfat, so I don't really care about what weight I'm using - I've set myself up to progress weekly, whether it be weight, sets or reps. My goals on the core lifts each week are as follow: Each week I will either add more weight than the previous week or do another set with that same weight. For instance, the last leg workout I did (not including the 315 test) I did 235 for 3 sets of 10. The prior week I did 235 for 2 sets of 10, so I added 1 set. The next scheduled workout is to add weight instead of sets, so I'll be at 245 for 2 sets of 10. The next workout will be 3 sets, etc,etc... I should be up to sets of 10 with 315 in 3 months. The squat should come back pretty good, as muscle injuries like my hammy tend to heal much better than tendon/ligament injuries in the joints, like my shoulder. It seems like a long-shot the way it feels right now, but I'd like to be able to bench 185 for sets of 10 in 3 months...pretty pathetic compared to 275 for 10 that I could do before the injury, but I don't care. I just want it healthy and strong enough so I can play football next fall...

...and hurt it again. lol

-TIM-
02-23-2005, 01:48 PM
Injuries suck. My lower back and knees give me trouble sometimes. But it looks like your shoulder problems are cutting the weight you use for pressing movement almost in half. It sounds like you've got the right attitude though, checking your ego at the door. Good luck bro.

gino
02-24-2005, 08:41 AM
Yup, that's all I can do...

Returned to the gym last night for a killer leg workout. I was scheduled to squat sets of 10 with 245, but again, I felt the need to test the hammy...

Squat
-2 warmups
-1x3 @365 (testing the hammy)
-2x10 @ 245 (as scheduled)

Leg curls (hammer strength)
-3x15 @70 lbs (45+25 plate)

SLDL
-2x12 @155

Leg extensions
-2x12 @120

Calf raises (leg press)
3x15 @4 plates/side

Weighted crunches
3x15
Physio ball oblique crunches
2x20


Some dick was doing curls on the barbell platform where people do SLDLs and rows, so I couldn't do my hamstring supersets like usual. Someone was doing curls in the squat rack too when I got there...WITH THE CURL BAR. I politely asked him if I could utilize the rack for squatting and he left quickly, so no complaints there. Just the fact that some folks don't know any better than that is amazing.

Ate well all day except for the half of a carrot cake that I ate after dinner and after the gym... I'm allowed to do what I want on my birthday, so that's what I did - trained legs and ate cake.

Shane
02-24-2005, 11:38 AM
How'd the hammy feel for the triples @ 365?


Happy Birthday. *Sends 2 strippers*

gino
02-24-2005, 01:37 PM
How'd the hammy feel for the triples @ 365?

Happy Birthday. *Sends 2 strippers*

Pretty good man. The lower back felt like more of the weaker link, to be honest. It's been so long since I had that weight on my back and I just started recently squatting consistently, so that's to be expected.

*sends strippers back* lmao, I live with one already.

Shane
02-24-2005, 01:39 PM
Woohoo two strippers for me!

gino
02-25-2005, 06:52 AM
Lucky bastard...

Anyways, worked out back last night. Planned on doing 15-20 minutes of cardio after but every machine was taken and there was a person waiting too, so I said fu(k-it. Planned on hitting the heavy bag later, but a couple glasses of wine after dinner made me decide against that...

Thursday - Back
Pull-up 2x10, 1x9
Straight arm pulldown - 2x10 @100
DB rows 2x12 @85
Low cable rows 3x10 @140
Rear delt flyes 2x10 @ 20s
Dumbell Shrugs 3x15 @85s

I definitely felt a bit worn-out last night at the gym. I got dizzy at the end of the workout after a couple sets of the shrugs, but shook it off. When I got home, I had one pound of cod grilled in lemon and a large salad with greens, tomatos, calamatta olives, gorgonzola, and oil & vinegar. I had a couple pieces of my birthday carrot cake after, for those post-workout simple carbs I need. After a couple hours and 2 glasses of wine, I pounded down 1/2 cup of shredded mozzarela, some amino acid horse-pills and went to bed, er well, to the bedroom anyways... :nod:

lilmase1153
02-26-2005, 08:30 AM
damn gino your coming back strong bro..

muscle chic
02-26-2005, 09:44 AM
Very impressive journal !! Happy Birthday too!!

gino
02-28-2005, 07:13 AM
Thanks!

Friday, trained chest/shoulders/arms.

Sunday - chest/shoulders/arms
FlatBench 3x12 @155
Incline dumbell 2x10 @55s
Lateral raises 3x10 @35s
BBCurl 2x8, 1x6 @ 95
DBExt 3x12 @85
HmrCurl 2x10 @45s
CableExt 2x10 @110

Took saturday and sunday off. Training legs tonight.

lilmase1153
02-28-2005, 09:50 AM
nice w/o gino.. that db extension is huge bro

good luck with legs tonight

gino
02-28-2005, 10:35 AM
nice w/o gino.. that db extension is huge bro

good luck with legs tonight

Thanks...since the shoulder is not fully healed, I found a good way to do them comfortably, as the regular way isn't do-able for me right now. I put an adjustable bench at about 45 degrees and put my feet up on the seat. This gets me hig enough on the bench so that the dumbell doesn't hit the top of the seat when I lower it, and it puts my upper arm in a position that doesn't hurt the shoulder. I really love doing them this way now, and I think I'll keep this form even when (if) the shoulder feels good in the future.

gino
03-01-2005, 07:53 AM
Good leg workout last night.

Squat
-2 warmups
-3x10 @ 245

Leg curls(hammer strength) / SLDL superset
-2x15 @70 lbs / 2x12 @155

Leg extensions
-2x12 @140

Calf raises (leg press)
3x15 @4 plates/side

It was snowing pretty hard by the time I finished legs, so I got out of there without training abs. I'll do them tonight with back. I'm out of Myoplex MRPs and whey protein, so I'll be getting some tonight. I get the Myoplex MRPs on ebay for dirt cheap, just over $1 each.

PizDoff
03-01-2005, 08:00 AM
Just read the first page. Good stuff! :D

gino
03-02-2005, 10:20 AM
Cool, welcome to my life in the gym.

Tuesday - Back/Abs

Pull-up 2x10, 1x4
Straight arm pulldown - 1x10 @100
DB rows 3x12 @85
Low cable rows 2x10 @140
Rear delt flyes 2x10 @ 20s
Dumbell Shrugs 1x15 @85s, 2x15 @90s
Hyperextensions 2x12
Leg lift floor crunches with medicine ball 3x15
Standing dumbell side crunches 2x20 @50

Immediately following the weights I hit the elliptical machine for 12 minutes and burned an additional 150 calories. I usually follow every workout with brief cardio, but I haven't documented it until now. Debate in the training forum sparked my desire to note it here.

I did regular grip pull-ups last night because there's only one neutral-grip place in my gym, but it's part of a machine that some old guy was on for 20 minutes. I did the final set of 4 with a 15-20 second descent for some change.

Diet was sound yesterday.

Meal 1
7:00am
Oatmeal
Whey protein

10:00am
turkey club on wheat wrap
light mayo

2:00pm
Chicken breast on oat bran bread
spicy mustard

6:00pm
8 eggs(3 whites)
fruit salad

9:00pm(post workout)
50g whey protein
bowl of pasta w/red sauce

11:00(before bed)
1/2 cup shredded mozzarella
1 tbsp flax

Total
Grams Calories Percentage
Protein 265 1060 39%
Carbs 250 1000 37%
Fat 72 648 24%
Total 2708 calories

As I shift towards my goal of dropping bodyfat, the ratio will continue to change to 40/30/30. I'll see how that goes, and then make some adjustments as I see fit.

lilmase1153
03-02-2005, 10:32 AM
awesome session gino.. your moving up nicely bro

gino
03-02-2005, 11:18 AM
awesome session gino.. your moving up nicely bro

Thanks, however, I think I'll stick with the same flat bench weight I did last time for tomorrows chest workout. The last time felt alright, but I don't want to push it too hard and end up taking a couple steps back. I've gone from not being able to press the bar without unbearable pain to 3x12 @155 in 2-3 months. I'm very greatful for my partial recovery, and pray for more progress. Hell, it's already been 7-8 months since I last pressed heavy, so there's no need to hurry now.

lilmase1153
03-02-2005, 11:49 AM
completely agree bro.. just give it time and theres no telling what can happen.

good luck gino

gino
03-04-2005, 07:30 AM
Last night I had a good workout.

Sunday - chest/shoulders/arms
FlatBench 3x12 @155
Incline dumbell (swiss ball) 2x10, 1x8 @55s
Lateral raises 3x10 @35s
BBCurl 3x8 @ 95
DBExt 2x12 @90
HmrCurl 2x10 @45s
CableExt 3x10 @110

Cardio on treadmill for 10 minutes

Shoulder felt alright, so I'll bump the presses up to 165 next week. I may stay there for a few workouts though. I was pretty beat after this workout, but I still got on the treadmill and did a quick 8:30 mile run. The arm work kicked my butt more than anything, because I'm able to go relatively heavy there. Tonight is legs.

Since I've been hitting the gym hard during the last month, rehabbing the injuries, and eating well, I'm happy with the progress I've made. Below is a summary of what has happened in the 4 weeks since turning everything around and getting back to my training/nutrition roots.

_________Feb 3______March 4
Weight____215________211
Squat___2x10@225__2x10@265
PullUp___2x8@bw____3x10@bw
DB row__2x10@80___3x12@85
BBbench_2x10@135__3x12@155
BBcurl___2x8@85____3x8@95
DB ext___2x10@80___2x12@90

lilmase1153
03-04-2005, 10:34 AM
ace session gino, things are going well to say the least..

gino
03-05-2005, 02:53 PM
Legs went well last night. I was scheduled to do 255, but decided to skip ahead to 265. It went up real easy.

Squat
-2 warmups
-2x10 @ 265

Leg curls(hammer strength) / SLDL superset
-3x15 @70 lbs / 3x12 @155

Leg extensions
-3x12 @140

Calf raises (Nautilus Lying hack squat)
2x20 @260

Today I did abs and cardio.

Abs(2 sets each)
-standing dumbell side bends
-lying leg raises
-swiss ball crunches

Treadmill (30 minutes, 5 degree incline)
-Walk 5 minutes @3.5mph/Run 5 minutes @7mph and repeat
-Burned 400 calories

Elliptical machine
-10 minutes
-Burned 175 calories

10 minutes stretching.

I finished this cardio workout relatively early (just after noon), so I may hit the heavy bag in the basement tonight after plenty of rest and food.

gino
03-07-2005, 10:42 AM
Sunday - Back

Pull-up 3x10
Straight arm pulldown - 1x10 @100
DB rows 2x12 @90
Low cable rows 2x10 @140
Rear delt flyes 3x10 @ 20s
Dumbell Shrugs 3x15 @90s
Hyperextensions 2x15

Cardio - 15 minutes on elliptical machine (200 calories)


As usual, I enjoyed some of the finer things in life this weekend like wine, starbucks coffee...and dominos pizza & cinna-sticks. Back to the diet and back to reality today. Tonight will be chest/shoulders/arms.

-TIM-
03-07-2005, 04:22 PM
Nice back session gino. Looks like you left no stone unturned. Way to keep on top of things.

:thumbup:

gino
03-08-2005, 06:51 AM
Thanks tim, appreciate the support.

Sunday - chest/shoulders/arms

FlatBench 2x12 @165
Incline dumbell (swiss ball) 3x10 @55s
Lateral raises 3x10 @35s
BBCurl 2x8 @ 105
DBExt 2x12, 1x10 @90
HmrCurl 3x10 @45s
CableExt 2x10 @120

Cardio on elliptical machine for 12 minutes (150 calories)

gino
03-09-2005, 01:57 PM
Yesterday I took off from the gym, tonight is legs and abs. Update tomorrow.

gino
03-10-2005, 07:04 AM
Last night was legs. Pretty good.


Wednesday - legs/abs

Squat - 2x10 @ 275
Leg curls(hammer strength) / SLDL superset - 2x15 @75 lbs / 2x12 @165
Leg extensions - 2x12 @160
Calf raises (leg press) - 2x15, 1x10 @5pps

Abs(2 sets each)
-standing dumbell side bends
-lying leg raises
-swiss ball crunches

Good workout yesterday. Legs felt strong, but shoulder a bit uncomfortable under the bar during squats. No cardio, but I'll be doing a short session after tonight's workout.

gino
03-11-2005, 06:56 AM
Last night was back workout.

Thursday - Back

Pull-up 2x8 @BW+10 lbs
Straight arm pulldown - 2x10 @100
DB rows 2x12 @90
Low cable rows 2x10 @150
Rear delt flyes 3x10 @ 20s
Barbell Shrugs 2x12 @225

Cardio - 10 minutes on elliptical machine (150 calories)

Tonight is just cardio.

gino
03-14-2005, 07:13 AM
Update from this weekend.

Friday night I did cardio. Feeling real energized, so I did a quick set of power cleans with 185 before starting the workout.

Friday - Cardio

Treadmill (30 minutes, 4 degree incline)
-Ran 1 mile @7mph, walked remaining time @3.2mph
-Burned 370 calories

Elliptical machine
-15 minutes
-Burned 200 calories

The saturday workout wasn't great. I didn't progress much this week, but hey, it's only 1 week, so how much should I expect?

Saturday - chest/shoulders/arms

FlatBench 3x12 @165
Incline dumbell (swiss ball) 2x10 @60s
Lateral raises 2x12, 1x10 @35s
BBCurl 2x8 @ 105
DBExt 2x12, 1x10 @90
HmrCurl 2x10 @50s
CableExt 2x10 @130

Cardio on elliptical machine for 10 minutes (125 calories)

Felt great during sunday workout. I was strong and felt ready to do sets with less rest than usual.

Sunday - legs/abs

Squat - 2x10 @ 285
Leg curls(hammer strength) / SLDL superset - 2x12 @80 lbs / 2x10 @175
Leg extensions - 2x12 @160
Calf raises (leg press) - 3x15 @5pps

Abs(2 sets each)
-standing dumbell side bends
-lying leg raises
-swiss ball crunches

Overall, a good 3 days of training. Tonight I'll be doing some cardio, probably hit the heavy bag at home for 30 minutes.

lilmase1153
03-14-2005, 10:48 AM
what is this i leave for a few days and here you are just killing s**t... very impressive gino, keep that s**t going as its inspiring for little guys like me

staggard
03-14-2005, 07:18 PM
how's your shoulder coming along and how much do you compensate for it?

gino
03-14-2005, 08:39 PM
Thanks guys. Shoulder is coming along slowly, but it's getting better. I definitely can't push it too hard and really have to tighten up the form on every set. A lot of my concentration goes into the shoulder and how it feels during any set. So far so good.

gino
03-16-2005, 06:45 AM
No real workout monday, just 1 set of power cleans @ 185 and 20 minutes on elliptical and lots of stretching after.

Went to the supplement store during lunch break to get the 5 lb tub of ON whey that I always get and they didn't have any strawberry left, so they sold me the "all natural" whey at the same price. Last night I took off completely, but I'll be back in there tonight for a back workout and light cardio.

lilmase1153
03-16-2005, 02:21 PM
cleans at 185 are not shanbby.. i would imagine that teaking the shoulder a bit

gino
03-16-2005, 02:30 PM
Actually, that movement I've been able to do right along. I would obviously never attempt to jerk the weight with my bum shoulder, but pulling and raising movements for the most part have not bothered me much.

I'll be weighing in tonight too after my workout. I look a couple pounds lighter, especially in the midsection.

lilmase1153
03-16-2005, 02:36 PM
lookin lighter is never a bad thing unless its muscle loss.. good luck tonight Gino

gino
03-17-2005, 07:30 AM
OK, well I still weighed in at 210 last night even considering I didn't eat much for 3 hours before I went to the gym...just 40g whey before I started the workout. Losing fat and maintaining weight kicks ass. Last night I wanted to change things up a little and break away from the traditional workout. I went heavier and kept things in the 4-8 rep range.

Thursday - Back

Pull-down 2x4@240, 1x5@225
BB rows 2x8 @205
1-arm hammer machine rows 2x6@3pps
Rear delt flyes 3x8 @ 35s
Barbell Shrugs 3x8 @275

Cardio - 15 minutes on treadmill, 10 minute mile run and 5 min walking, all @ 4 deg incline (240 calories)

Felt pretty good last night. It was nice to break the monotany of the workout I've been doing for the last 8 weeks. I know that I can't be doing real heavy stuff every week with the herniated disk, but once in a while should be fine if I don't go too crazy with it. The mile run after was pretty grueling, but I made it through, albeit much more sweaty than the usual post-workout cardio. Did some light stretching at the end for the quads and hams and left. Had 75g whey/5g glutamine in 16oz cranberry juice waiting for me in my car and chugged it on the way home while listening to Pantera VDOP. I felt really beat last night when I got home, not because of the workout but I think I'm coming down with something...I felt like I had something stuck in my throat all day yesterday and my nose was stuffed. I took 2000mg of viamin c yesterday and sucked zinc losenges to help combat anything that may be starting. Today I'm sneezing a lot, feel short of breath, and my throat feels scratchy but I don't really feel sick yet, so I'll still be working out tonight unless something drastic happens.

ericg
03-17-2005, 07:38 AM
Seems to be somehtiing going around here at WBB so make sure you immune system is at full speed!

Nice lifting Gino. Good work on leaning up as well you fuker.

gino
03-17-2005, 11:09 AM
Damn...cyber flu? Left nostril is clogged like a mofo, but feeling decent otherwise.

Thanks man.

lilmase1153
03-17-2005, 01:31 PM
damn gino letting the beast out i see.. great w/o bro

gino
03-18-2005, 07:07 AM
Blah

Thursday - chest/shoulders/arms

FlatBench 2x12 @175
Incline dumbell (swiss ball) 2x10, 1x8 @60s
Lateral raises 3x10 @35s
BBCurl 2x7 @ 105
BB skull crusher 2x5@115, 1x6@95
HmrCurl 2x8 @50s
CableExt 2x10 @140

I felt like sh!t at the gym last night. I tried to go heavy on some exercises, but everything just felt flat. After every set, I felt like I just did a 100 yard sprint. I got home at 9:00 and went to bed at 10:00 after a shake and some food. I know that if I hadn't started taking such good care of myself when I first started feeling this, I'd be out of commission right now. I'm scheduled to do some cardio tonight, but I'll probably just walk on the treadmill for 30-40 minutes.

ericg
03-21-2005, 01:25 PM
Still feeling under the weather?

gino
03-22-2005, 07:12 AM
Yeah, I actually called in sick yesterday. Thursday was my last workout, but I'm looking to get back into the gym tonight. I feel alright so far this morning.

gino
03-23-2005, 06:25 AM
I steadily felt better and better all day yesterday, and decided I was ready for the gym last night at about 8:30. Having been sick, it was tough to start out with a leg workout...but I figured that if I could just keep myself from sharting, I'd be alright. The stomach was still bubbling, so it was risky, but my white boxers made it through unscathed.

Tuesday - legs

Squat - 2x10 @ 295
Leg curls(hammer strength) / SLDL superset - 2x10 @90 lbs / 2x10 @185
Leg extensions - 2x12 @160
Calf raises (leg press) - 3x15 @5pps

I felt a little worse after finishing the workout, as expected. I didn't have the energy to do abs.

muscle chic
03-23-2005, 07:10 AM
Happy to hear your shorts are still clean ;) !! Hope you feel better

muscle chic
03-23-2005, 07:22 AM
by the way "gino" if you could drop by my journal and give me some input on how it looks that would be great!!!
TY

gino
03-24-2005, 06:15 AM
I think I'm back to feeling normal now. Last night's workout went well.

Wednesday - Back

Pull-up 2x8@bw+10lbs
DB rows 2x12 @90
Low cable rows 2x10@150
Rear delt flyes 2x10 @ 20s
DB Shrugs 3x15 @90

Cardio - 10 minutes on treadmill, 5 minute jog and 5 min walking, all @ 4 deg incline (125 calories)

gino
03-24-2005, 06:41 AM
Thanks for well-wishes

Oh yeah...posted in your journal too.

ericg
03-24-2005, 06:50 AM
Nice work Gino. Glad to hear that you fought off the cyberflu :thumbup:

gino
03-28-2005, 07:25 AM
Decent couple days of training.

Friday - chest/shoulders/arms

FlatBench 2x12 @185
Incline dumbell (swiss ball) 2x10 @60s
Lateral raises 1x12,1x10,1x8 @35s
BB Curl 2x8 @ 105
DB extension 2x12@90s
DB HmrCurl 2x7 @55s
CableExt 2x10 @150

Sunday - legs/abs

Squat - 2x10 @ 305
Leg curls(hammer strength) / SLDL superset - 2x12 @100 lbs / 2x10 @195
Leg extensions - 2x12 @180
Calf raises (leg press) - 2x12 @5pps+25
Calf raises (seated) - 2x10 @2 plates
DB side bends 2x15 @45 lbs
Lying leg raises 2x15
Weighted swiss ball crunches 2x15

All in all, I'm very pleased with these two workouts. Hit a mini-milestone with the bench press. I could do 185 without my shoulder feeling like it was going to rip apart - that's always nice. Also, came close to another milestone(315) with the squats - 305 for 2 sets of 10, and the hamstring feels great. This week was pretty tough, but I'll wait to see how I feel next leg workout before deciding whether to go for 2x10@315.

gino
03-30-2005, 06:43 AM
Tough workout last night. Felt winded.

Tuesday - Back

Pull-up 2x10@bw+12lbs
Straight arm cable pull-downs 1x10@75
DB rows 2x12 @90
Low cable rows 2x10@150
Rear delt flyes 2x10 @ 25s
BB Shrugs 3x12 @225

Cardio - 14 minutes on elliptical (150 calories)

lilmase1153
03-30-2005, 06:57 PM
jesus Gino you are doing great... im gone for a couple days and your throwing up huge #s again... good luck and its good to hear your shoulder and hammie are not giviing any trouble...

gino
03-31-2005, 09:11 AM
Thanks bro, still truckin... Last night's workout was decent. I felt good and got a crazy pump like usual.

Wednesday - chest/shoulders/arms

FlatBench 2x12 @185
Incline dumbell (swiss ball) 3x10 @60s
Lateral raises 2x12 @35s
BB Curl 1x7, 1x6 @ 110
DB extension 2x12, 1x10 @90s
DB HmrCurl 2x8 @55s
CableExt 2x10 @140

Diet was solid yesterday. Only junk was a brownie after my workout, but that's the best time to have junk if you're gonna have it.

Meal 1 - 7:30am
Myoplex MRP

Meal 2 - 11:30am
2 turkey wheat wraps

Meal 3 - 3:30pm
Myoplex MRP

Meal 4 - 6:30pm
12 oz sirloin tips
12 oz 1% milk

Meal 5 - 9:00pm (post workout)
75g whey
5g glutamine
12oz cranberry juice
brownie

Meal 6 - 11:00pm (before bed)
1/2 cup shredded cheese
beef jerkey
5g glutamine


TOTALS
290g protein
240g carbs
75g fat

2800 calories
42/34/24

lilmase1153
03-31-2005, 09:34 AM
damn good w/o Gino... session looks heavy

gino
04-04-2005, 09:19 AM
Last couple of workouts went well.

Friday - legs/abs

Squat - 2x10 @ 315
Leg curls(hammer strength) / SLDL superset - 2x12 @100 lbs / 2x10 @205
Leg extensions - 2x12 @180
Calf raises (leg press) - 2x14 @5pps+25
Calf raises (seated) - 2x10 @2 plates
Lying leg raises 2x15
Weighted swiss ball crunches 2x15

Saturday - Back

Pull-down 2x14@150
Straight arm cable pull-downs 1x12@60
DB rows 2x12 @85
Low cable rows 2x15@120
Rear delt flyes 2x12 @ 20s
DB Shrugs 3x15 @85
Cardio - 15 minutes on elliptical (150 calories)

I'm starting a more structured periodization-style workout schedule now that will have hypertrophy, strength, and recovery phases. I'm putting the finishing touches on the plan now. The full cycle will be 6-7 weeks long, with the main fucus being on hypertrophy.

Weeks 1-3 will be the hypertrophy phase:
- 3-5 sets per muscle group
- 12-15 reps per set
- 2 day split
- 2 on, 1 off schedule (train muscle group every 3 days)

Weeks 4-5 will be the strength phase:
- 5-8 sets per muscle group
- 4-8 reps per set
- 3 or 4 day split
- 2 on, 1 off schedule (train muscle group every 5-6 days)

Week 6 will be the recovery phase:
- 1-2 sets per muscle group
- 15-20 reps per set, very light
- low intensity full body workout
- two workouts during this week, day 2 and 5

I'll probably need to make adjustments to the schedule occasionally, bringing the total cycle time up to 7 weeks. I still have some fine-tuning to do with all of the details, but I plan on starting this week, if not tonight. My last back workout posted above was done within the parameters of the hypertrophy style workout, but I don't know if I'll count it, because I may not be doing back by itself. Anyways, more updates to come...

gino
04-04-2005, 11:36 AM
Since I've been hitting the gym hard during the last month, rehabbing the injuries, and eating well, I'm happy with the progress I've made. Below is a summary of what has happened in the 4 weeks since turning everything around and getting back to my training/nutrition roots.

_________Feb 3______March 4
Weight____215________211
Squat___2x10@225__2x10@265
PullUp___2x8@bw____3x10@bw
DB row__2x10@80___3x12@85
BBbench_2x10@135__3x12@155
BBcurl___2x8@85____3x8@95
DB ext___2x10@80___2x12@90

This past month's progress

_________March 4____April 2
Weight____211________210
Squat___2x10@265__2x10@315
PullUp___3x10@bw___2x10@bw+15
DB row__3x12@85___3x12@90
BBbench_3x12@155__2x12@185
BBcurl___3x8@95____2x8@105
DB ext___2x12@90___3x12@90

Finally, the muscle groups that were effected by the injuries are catching up to my arms and back which lost much less strength in comparison, during the time of minimal training. Weights, reps, and split will change this week to phase 1 of the peiodization cycle.

JustinF
04-05-2005, 07:00 AM
Great progress, gino. Strong workouts as well. :thumbup:

gino
04-05-2005, 01:38 PM
Thanks. Thank god for muscle memory too...

Last night was the first workout of my Phase 1 periodization workouts - high reps, and a little less rest between sets. It was pretty tough, but the pump was amazing, hopefully a hint that this will be a superior style for hypertrophy, the main goal of phase 1.

Monday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @165
Incline dumbell (swiss ball) 2x15 @50s
Lateral raises 2x15 @20s
BB Curl 2x15 @55
DB extension 2x15 @80s
DB HmrCurl 2x15 @35s
CableExt 2x15
Leg raises 2x20
Crunches 2x20

I've split my Phaze 1 muscle grouping into 2 workouts, H1 and H2.

H1 = chest/choulders/arms/abs
H2 = legs/back

Training 2 days on and 1 off, so each muscle group will get trained every 3 days, 3-6 sets per muscle group, 12-15 reps. Phase 1 is trying to keep the body in a constant growth phase without overtraining - this is why I'm training lower volume and increased frequency. I'll continue this phase for 4 weeks.

Phase 2 is a 4 day split focusing more on strength. Muscle groups are split into 4 days, S1-S4.

S1 = Press (chest/shoulders)
S2 = Back
S3 = Arms/abs
S4 = Legs

Still training 2 days on and 1 off, but now each muscle group will get trained every 6 days, 5-10 sets per muscle group, 4-8 reps. Phase 2 is trying to build strength on to the hypertrophy - higher volume and decreased frequency. I'll continue this phase for 3 weeks.

Phase 3 is a simple week and a half of "recovery". This will be critical to allow a break for the joints and tendons, and "resensitization" of the muscle to training stimuli, as the cycle will soon be starting all over again. During phase 3, I'll do 2 low impact full-body workouts, focusing on form and simply getting the blood flowing to aid in recovery. Real light, 15-20 reps per set, 1-2 sets per muscle group. Focus on compound movements here.

The key to the success of this program is the progressive load from week to week and phase to phase. The first workout of each phase sets the bar at the high end of the rep scale, and as you add weight, you can lower the reps towards the low end if needed. My first workout was all 15 rep sets, but as I add weight each workout, I'll inevitably need to lower reps, not going below 12 at any time.

ericg
04-05-2005, 01:46 PM
Sounds awesome Gino. I am anxious for the journal entries to see how you progress. Good luck!!

gino
04-06-2005, 08:33 AM
Whoa, last night was a REAL tough workout. The difference between the 10 reps I've been doing and 15 reps (with less rest) I'm trying to do now is amazing... I've done higher rep squats before, but I guess I forgot how insane they were.

Tuesday - H2 (legs/back)


Squat - 1x15, 1x12 @ 265
SLDL - 2x15 @155
Leg curls(hammer strength) 1x15 @80
Leg extensions - 2x15 @120
Pull-down 3x15 @130
DB rows 2x15 @75
Low cable rows 1x15 @120
Rear delt flyes 2x15 @ 15s
DB Shrugs 2x15 @80

10 minute walk on treadmill


Holy sh!t, I was blasted after this workout. I started struggling around the time I was doing dumbell rows, but I kept pushing ahead. I was laying down on a bench between sets near the end.

heathj
04-06-2005, 12:46 PM
Yeah shorts rests and high reps is insane. UD2 depletion workouts kill me.

gino
04-08-2005, 07:01 AM
Yeah, I did those a while back...pretty tough.

Workout went well last night. I got in and out of there in 1 hour.

Thursday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @170
Incline dumbell (swiss ball) 2x15 @55s
Lateral raises 2x15, 1x12 @20s
BB Curl 2x15 @55
DB extension 2x15 @80s
DB HmrCurl 2x15 @35s
CableExt 2x15
Leg raises 2x20

No cardio after the workout because I ran a mile at 6:30am.

With more frequent workouts, I'm restricting the weight progression from workout to workout so that I can make it 4 weeks within my 12-15 rep goal. If I add weight too quickly, I'll either find myself in the last couple weeks using the same weight or adding more and dropping below 12 reps.

largelegsbuthot
04-10-2005, 04:27 AM
wow, your journal is really entertaining.
you seem to have a fabulous lifestyle, especially while you were single.
i got the impression that you were quite a lady's man, but if your living with the girlfriend you mention in your journal, that would means you to have been together for a few years. hope things go well for you 2.
BTW what do the italian parents think about their son living with a stripper? LOL

Nice journal,Amazing progress! Hope you keep it up.

gino
04-10-2005, 08:15 AM
Yeah, those were the days... I did it long enough to know that I'm not missing out on anything now that I've settled down. Don't get me wrong, I still party pretty hard, but much less often now. My parents love my gf very much. It took me a while to tell them the whole story about what she does, but they were fine with it. My parents are very open and accepting of good people , regardless of what they do in their life.

gino
04-11-2005, 08:51 AM
Last couple of workouts...

Friday - H2 (legs/back)

Squat - 2x15 @ 265
Leg curls(hammer strength) 1x15 @80
Leg extensions - 2x15 @120
Pull-down 3x15 @130
DB rows 1x15 @80
Low cable rows 1x15 @120
Rear delt flyes 1x15 @ 15s

This workout (H2) was a lot shorter than normal ones, as I was pressed for time. I feel it served its purpose, nonetheless...

Sunday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @170
Incline dumbell (swiss ball) 2x15, 1x12 @55s
Lateral raises 3x15 @20s
BB Curl 1x15, 1x14 @60
DB extension 2x15 @80s
DB HmrCurl 2x14 @40s
CableExt 2x15
Leg raises 2x15
Crunches 2x20

Relaxed a lot this weekend and ate a lot. The weather was beautiful here in CT. I opened up all of the windows in my house and let the wind blow through all day. Going back to work today sucked...

gino
04-12-2005, 07:26 AM
Great workout last night. Really tough...

Monday - H2 (legs/back)

Squat - 2x15 @ 275
SLDL - 2x15 @165
Leg curls(hammer strength) 1x15 @85
Leg extensions - 1x15 @120
Pull-down 2x15 @130
DB rows 1x15, 1x13 @80
Low cable rows 1x15 @130
Rear delt flyes 2x15 @ 15s
Shrugs 2x15 @80

Guido
04-12-2005, 09:15 AM
Relaxed a lot this weekend and ate a lot. The weather was beautiful here in CT. I opened up all of the windows in my house and let the wind blow through all day. Going back to work today sucked...
I hear that! It was 80+ degrees here in Illinois.

That some good high volume leg workout there. :thumbup:

gino
04-15-2005, 01:56 PM
Thanks. Looks like another great weekend coming up, here in New England.

Wednesday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @175
Incline dumbell (swiss ball) 2x15 @55s
Lateral raises 2x15, 1x12 @25s
BB Curl 2x15 @60
DB extension 2x15 @85s
DB HmrCurl 2x14 @40s
CableExt 2x15
Leg raises 2x15
Crunches 2x20

I was supposed to do the H2 workout last night, but I had a dentist appointment after work and the numb mouth kept me a bit cranky and unmotivated. Looks like I'll be training the next 3 days in a row to catch up on the 2 on, 1 off schedule. Normally I wouldn't care, but this phase of the periodization is all about frequency.

largelegsbuthot
04-15-2005, 02:11 PM
gino, how has your physique changed/maintained over the last few years?
do you still have a similar physique to the body shots you posted several years ago in your journal? you have some wicked legs. Also, did your girlfriend keep at her workouts? has she had any changes in BF%?
And how cool is it that your mom competes? ever consider posting some pics? She must be in killer shape for a woman in that age brackette.

gino
04-15-2005, 02:50 PM
I'm a bit heavier now, with more muscle and more fat. I definitely have an easier time putting on weight while bulking now. With my current family-style life and work schedule, it's tough eating as well as I once did, but I still do a good job with it. I plan on starting a serious fat loss diet soon, now that my training is back on schedule after the injuries. I definitely have unique challenges when it comes to progression in the gym, as I'm doing so many things that oppose eachother to become a well-rounded football player every year. While I lift to get stronger, I run to gain endurance...I get injuries while I play that prevent me from giving 100% in the gym. All of these things from a physiological standpoint, oppose eachother, and none can be maximized in the presence of the others. If I didn't play football, I'd be able to concentrate only on gaining muscle, and be a lot bigger.

My girlfriend has not stayed in the gym, unfortunately. She's planning on getting back in there on a regular basis soon, though. Yeah, mom is definitely a freak of nature...She "bulked up" to 115 during the last year, but will probably compete at around 100 lbs. 15 lbs doesn't sound like much, but at that weight it's equivalent to me dropping 30 lbs for a contest, so it's pretty significant.

muscle chic
04-16-2005, 10:06 AM
You must look Huge!! as in big and strong all bulked up. Let's see your moms pics from the show? Stop by my journal and give me a heads up!! I posted 10 week pics and some 9 week.

gino
04-19-2005, 07:24 AM
Looking great. I just posted in your journal...8 more weeks and you'll be in superb contest shape.

I don't have digital pics of my moms last show, but I'm going to get some of the next one.

I slacked off and took the weekend off, but I think it was good for me to rest.

Friday - H2 (legs/back)

Squat - 1x15, 1x14 @ 285
SLDL - 2x15 @175
Leg curls(hammer strength) 1x15 @90
Leg extensions - 1x15 @140
Pull-down 2x15 @140
DB rows 1x15 @80
Low cable rows 1x15 @120

Monday - H1 (chest/shoulders/arms)

FlatBench 1x15, 1x14 @180
Incline dumbell (swiss ball) 1x15, 1x14 @60s
Lateral raises 2x15, 1x12 @25s
BB Curl 2x15 @70
DB extension 1x15, 1x12 @90s
DB HmrCurl 2x15 @40s
CableExt 2x15


I'll be making up for lost time by training 3 on - 1 off for the next week, so I'll need plenty of sleep each night (8+ hours).

muscle chic
04-19-2005, 07:46 AM
Yeah!! You need it sometimes!! I took Sunday off and I felt better for Mondays workout. Good to see you're back!!

gino
04-21-2005, 06:43 AM
Had to fulfill my step-dad duties tuesday because my girlfriend went into work. I spent the evening playing outside with the 5 yr old.

Already being a little behind, this sunk me further. So I decided to do a full body workout last night to help get me back on track.

FlatBench 1x14 @185
Incline dumbell (swiss ball) 1x15 @60s
Lateral raises 2x15 @25s
Pull-down 1x15 @140
DB rows 1x15 @85
BB Curl 1x14, 1x12 @75
DB extension 2x15 @85s
Squat - 1x14 @ 295
DB Shrugs - 1x15 @85s

Only 1-2 sets per bodypart, but it was still a killer workout. I had a great pump, and I was exhausted when I got home. I'm going to do some cardio tonight, and then do another full body workout friday. That should get me closer to on-track. Speaking of "on-track", I was just thinking that I gotta start prepping for this coming football season real soon. In a couple weeks, I'll start...damn, just when I start getting over the injuries and progressing in the gym, I gotta start running more...

JustinF
04-22-2005, 05:46 AM
Nice sessions, gino.

Season creeps up quick, doesn't it?

gino
04-22-2005, 06:41 AM
Yeah...I can't wait though. Even playing with the shoulder injury, last season was my best yet, until I tore my hammy. I gotta train on the turf more this preseason to better prepare myself for those games - last season I did strictly natural grass training. I don't want to hurt the hammy again, so I gotta take it slow into this speed/agility trainnig. I tried to come back 3 weeks after my injury to play in our playoff game last season and re-injured it on the first defensive series...I don't want it to be a chronic condition.

spencerjrus
04-24-2005, 02:07 PM
I have to say I read all 25 pages of this journal and I wish there was more, extremely entertaining read. I used to think I was "party up" as my friends like to say but alas no longer, your single life sounded pretty fun, and its really inspiring to see someone who can lead such an awesome social life while maintaining dedication and drive in the gym.

staggard
04-24-2005, 09:45 PM
so overall, you're new routine on a scale of 1-10 what would it be and how much if any variations will you make based uoon your new schedule?

gino
04-25-2005, 06:57 AM
so overall, you're new routine on a scale of 1-10 what would it be and how much if any variations will you make based uoon your new schedule?

Sorry, but I'm not sure what you're asking here...

Thanks for the support spencerjrus.

gino
04-28-2005, 11:09 AM
Slacking on the journal lately. I just signed up at another gym, closer to work, so I could work out during lunch if I want. It's real convenient. I just got back from a workout.

Thursday - H1 (chest/shoulders/arms)

FlatBench 1x13, 1x11 @195
Incline dumbell 1x13, 1x12 @65s
Lateral raises 2x15 @25s
BB Curl 1x14, 1x12 @75
DB extension 2x12 @90s
DB HmrCurl 2x12 @45s
CableExt 2x14
abs

I think I'm coming down with something. Got a sore throat, so I guess I just have to see what develops. Been spending most of my evenings building an ottoman for my living room. Quite a project.

gino
05-03-2005, 06:42 AM
Last workout of the phase 1 split was friday.

Friday - H2 (legs/back)

Pull-down 2x12 @160
DB rows 2x14 @85
DB Shrugs 2x15 @85
Reverse Laterals 2x12 @25
Squat - 2x12 @ 315
SLDL - 2x13 @185
Leg curls(hammer strength) 1x12 @100
Leg extensions - 1x15 @160

First phase 2 (4 day split) session last night.

Monday - S1 (chest/shoulders)

FlatBench 3x8 @205
Incline dumbell 4x8 @70s
Lateral raises 4x8 @30s

18 minutes on elliptical - 275 calories

lilmase1153
05-04-2005, 06:44 PM
w/os looking real strong gino.. love those squats man

gino
05-05-2005, 09:45 AM
Thanks bro. Feeling great. Last couple of days I've done strength workouts from phase 2.

Tuesday - S2 (back)

Pull ups 3x8
Bent over T-bar rows 3x8 @3 plates
Cable row 2x8 @160
Shrugs - 4x8 @225
Rear delts - 3x8 @25s

Wednesday - S3 (arms/abs)

Barbell curls/skull crusher supersets 3x8 @80
DB hammer curl(50s)/cable extension supersets 3x8
BB wrist curls, behind back - 3x8 @115
Decline bench crunches - 3x12

Today is day off from gym. I ran a mile at 6:30 this morning before work. I'll be doing legs tomorrow.

lilmase1153
05-05-2005, 06:09 PM
damn gino getting both strength and speed back in no time bro, quit making me feel girly....

gino
05-06-2005, 11:56 AM
OK, just got back from my leg workout.

Friday - S4 (legs)

Squat 3x8 @315
SLDL 3x8 @205
Leg Ext 2x8
Leg curl - 2x8
Calves - 4x10

I polished off a big whey/water shake and a gigantic slab of carrot cake for the important post-workout feed. Back to workout S1 tomorrow.

lilmase1153
05-06-2005, 05:27 PM
how does the hammies like those sldl's

gino
05-10-2005, 02:33 PM
The hammies love the SLDLs now. My tear feels completely healed. Schedule was too packed to workout this weekend, so I took it off. Got back at it last night. Some bench-heros were doing 25 sets of flat bench on the available benches, so I did flat hammer machine presses. I don't know how the weight translates to free weights, but it was tougher than last week, so I know I progressed the weight.

Monday - S1 (chest/shoulders)

FlatBench (hammer) 3x6 @2-45s, 1-25, and 1-10 lb plates per side
Incline dumbell 4x8 @75s
Lateral raises 4x8 @30s
7.5 minutes on elliptical - 100 calories

Tuesday - S2 (back)

Pull ups 3x8
Bent over T-bar rows 3x8 @3 plates + 25
Cable row 2x8 @180
Shrugs - 4x8 @245
Rear delts - 3x8 @30s

Weighed 211 today.

gino
05-11-2005, 11:15 AM
Another good lunchtime workout. It was a little too hot in the gym today, so I sweat my ass off.

Wednesday - S3 (arms/abs)

Barbell curls/skull crusher supersets 3x7 @95
DB hammer curl(55s)/cable extension supersets 3x7
BB wrist curls, behind back - 3x10 @125
Decline bench crunches - 3x12

gino
05-13-2005, 02:39 PM
I skipped S4 this week (legs) after falling behind on my schedule. I know I'll go to hell for it, but that's ok. Worked out during lunch today.

Monday - S1 (chest/shoulders)

FlatBench 3x6 @215
Incline dumbell 4x6 @80s
Lateral raises 4x6 @35s
14 minutes on elliptical - 200 calories

Good workout, shoulder felt decent.

gino
05-17-2005, 11:34 AM
Good heavy workouts since saturday.

Saturday - S2 (back)

Pull ups 3x8
Hammer rows 3x5 @3 plates + 25 each side
Cable row 2x6
Shrugs - 4x6 @275
Rear delts - 3x6 @35s

Monday - S3 (arms/abs)

Barbell curls/skull crusher supersets 4x4 @115
DB hammer curl(60s)/cable extension supersets 3x5
Decline bench crunches - 3x12


Tonight will be my last strength workout. I'll be doing legs (S4) to finish out the cycle. After tonight, I take 2 days off from weights and on day 3, I do my first of 2 "active rest workouts" over the next 8 days. In these workouts I'll be taking a few compound exercises and doing one super-light set for each just to get the blood flowing and get some muscle stimulation while I let my joints and tendons recover from nearly 2 months of steady weight progression. On day 9, I start the hypertrophy phase all over again, hopefully adding a little weight to what I did in my last cycle. So far I've really liked the periodization because it provides clear goals and structured variety .

Shane
05-17-2005, 05:26 PM
Are you gonna tweak your periodization plan any?

Hatred
05-17-2005, 05:52 PM
Hmmmm. Seeing as you are quoted in my sig TWICE now I guess I have to pay this thing some mind.

gino
05-18-2005, 02:36 PM
Awesome, I'm honored. I am glad someone took at least a little bit of pleasure in my articulate sarcastic ignorant low-brow...ed...ness...

I made that last word up.

As you can see, this journal covers a long period in my life...from a few years ago when I was banging everything with tits and 2 legs, to now, at which time I'm only banging my girlfriend, but still thinking about banging everything with tits and 2 legs. My training has been a rollercoaster over the years with training for football, football injuries, and recovery. I'm in a recovery phase right now, and it's finally going well. I'm just trying to get most of my strength back before f-ing up my body again this season. I can't wait.

Shane, as far as tweaking the plan any, I'm real happy with the split, progression plan, and timeframe I've chosen for each phase of the cycle. I put a lot of thought into developing the program up front, so all of what I anticipated happening throughout the cycle happened. I need to be a bit more diligent next round on working around my schedule to stick to the workout days. I got off track a couple times. I also need get more strict on the diet, which has nothing to do with the periodization plan. I do see some opportunities with making slight nutrition changes to work better with each phase of the cycle though.

Hatred
05-25-2005, 01:40 PM
Lazy Bastid. Post something

gino
05-25-2005, 07:25 PM
I've been taking it easy during my 10 day recovery phase. A little bit of cardio, a set or two of super-light squats, cleans, rows, and bench presses. Just getting the blood pumping, but took it easy so my joints could recover after the heavy phase. I'll be starting up again tomorrow, with the first workout of the hypertrophy phase, so much more regular updates to come. Just got back from a 3 day sales meeting at the Cape, so feeling a little hung-over and tired. I didn't do any cardio or lifting whatsoever. Just lots of meetings, dinners, and drinking. Last night we were up swilling random bottles and chain smoking until 4am. My insides just feel rotten right now... Stomach turning and bubbling, alcohol seeping from my pores. Blahhhh

Beast
05-25-2005, 10:54 PM
when I was banging everything with tits and 2 legs
Damn, man, share the wisdom!

GMCtrk
05-25-2005, 10:56 PM
I've been taking it easy during my 10 day recovery phase


BAH

gino
05-26-2005, 07:30 AM
BAH

Bah?

Shane
05-26-2005, 11:37 AM
Apparently GMCtrk doesn't see the point of the recovery phase? lol

Lifters would probably have fewer joint issues if the worked a recovery phase in to give their connective tissues a chance to catch up with the faster strengthening muscle.

gino
05-26-2005, 12:37 PM
I agree, the joints and connective tissue take a beating. The rest period can also help re-sensitize you to the beneficial effects of weight training too, like insulin sensitivity.



I'm starting a more structured periodization-style workout schedule now that will have hypertrophy, strength, and recovery phases. I'm putting the finishing touches on the plan now. The full cycle will be 6-7 weeks long, with the main fucus being on hypertrophy.

Weeks 1-3 will be the hypertrophy phase:
- 3-5 sets per muscle group
- 12-15 reps per set
- 2 day split
- 2 on, 1 off schedule (train muscle group every 3 days)

Weeks 4-5 will be the strength phase:
- 5-8 sets per muscle group
- 4-8 reps per set
- 3 or 4 day split
- 2 on, 1 off schedule (train muscle group every 5-6 days)

Week 6 will be the recovery phase:
- 1-2 sets per muscle group
- 15-20 reps per set, very light
- low intensity full body workout
- two workouts during this week, day 2 and 5

I'll probably need to make adjustments to the schedule occasionally, bringing the total cycle time up to 7 weeks. I still have some fine-tuning to do with all of the details, but I plan on starting this week, if not tonight. My last back workout posted above was done within the parameters of the hypertrophy style workout, but I don't know if I'll count it, because I may not be doing back by itself. Anyways, more updates to come...

Here's the plan I posted months ago. The recovery phase has always been part of the plan. The only thing I did was extend each phase a little.

gino
05-26-2005, 12:41 PM
I did a workout during lunch today, the first one of the new cycle. Everything went well on my first day back after recovery. The joints felt great.

Thursday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @175
Incline dumbell (swiss ball) 2x15 @60s
Lateral raises 2x15, 1x12 @25s
BB Curl 2x15 @60
DB extension 2x15 @85s
DB HmrCurl 2x15 @40s
CableExt 2x15
Crunches 2x25

largelegsbuthot
05-30-2005, 05:48 AM
Yes, yes the training is back to what it should be (clap, clap,clap), but what are you eating Gino? Any more of those tastey Italian cookies? ...what were those things called....filled with cream, little sliced nuts on top...
Your diet entries are tres funny, especially when you eat to the point of almost exploding....do tell.

Oh by the way...welcome back!

gino
05-31-2005, 07:57 AM
I've been doing much better with the diet as of late. I went to NYC this weekend for 3 days, and even ate pretty well there. Yesterday we had a big memorial day barbeque and I let my guard down a little...I had a pile of baked ziti, 2 cheeseburgers, some italian sausages, and washed it down with 2 giant pieces of cake. I drank diet pepsi though, so it's all OK. lol

gino
05-31-2005, 11:33 AM
Lunchtime workout today.

Tuesday - H2 (legs/back)

Pull-up(weight assisted) 2x15
T bar rows 2x15 @70
DB Shrugs 2x15 @80
Reverse Laterals 2x15 @17.5
Squat - 1x15 @ 275
SLDL - 2x15 @185
Hack squat calves - 3x15


Pretty tough workout. Still lingering were the side-effects from the weekend in NYC. I couldn't get the energy for a full leg workout, but since I'll be doing legs again in 2 days, I don't give a crap. It's all about hypertrophy now.

largelegsbuthot
05-31-2005, 10:03 PM
I had a pile of baked ziti, 2 cheeseburgers, some italian sausages, and washed it down with 2 giant pieces of cake.
OOHHH, meat and cake, two of the most important food groups!

gino
06-01-2005, 12:46 PM
Yes, and very anabolic.

Wednesday - H1 (chest/shoulders/arms/abs)

FlatBench 2x15 @180
Incline dumbell (swiss ball) 2x15 @65s
Lateral raises 2x15, 1x12 @25s
BB Curl 2x15 @65
DB extension 2x15 @85s
DB HmrCurl 2x15 @40s
CableExt 2x15
Crunches 2x20
Leg raises 1x20

largelegsbuthot
06-01-2005, 04:57 PM
Yes, and very anabolic.

Next time, try to eat the whole cake and wash it down with four cheeseburgers. Imagine the bulking capabilities!

gino
06-01-2005, 08:46 PM
Feed The Machine.

largelegsbuthot
06-02-2005, 04:21 AM
I've read this thread through and there isn't any form of cardio except when you walk around the block at work cuz the waistline on yo pants is gonna explode.

:offtopic:
How do you like your TL?

lilmase1153
06-02-2005, 04:24 AM
sounds like you had fun in NYC, and also you are doing awesome in your training as always..

so hows the hammy on the sldl's, and squat?

gino
06-02-2005, 08:40 AM
Actually, I was running a mile after every workout for quite a while, but I haven't done that in months. I usually do 15 minutes of light/moderate cardio after my weights now.

I actually don't have the TL now. I went with something a little better on gas and better priced - Accord 2 door coupe. I love it. Last year I was looking at buying a new vehicle, like a Denali, Escalade, or a Mercedes CLK320, but decided to hold off. Considering I just spent 400k on a house, I'm glad I did...

The hammy feels great. I think it's 100% now, but it still gets a little more sore than the other hammy after doing legs, so maybe it's still healing a little? Don't know, but I can't tell any difference now when I'm doing exercises, so I think it's all behind me. The true test is when I start doing my sprints this summer.

largelegsbuthot
06-02-2005, 12:29 PM
I actually don't have the TL now. I went with something a little better on gas and better priced - Accord 2 door coupe. I love it. Last year I was looking at buying a new vehicle, like a Denali, Escalade, or a Mercedes CLK320, but decided to hold off. Considering I just spent 400k on a house, I'm glad I did...

Good thing about the cardio, I figure a man with your eating capabilities needs a little heart rate boost thrown in to your work out.

The TL was bad on gas? A good choice on the accord, cars lose their value and look old, especially if the newer model is out. Hold, off, cars just keep getting better. Anyway, you drive too much to keep a super sweet ride in hot condition, plus, you probably have to park it in a parking lot while your there, which is the absolute worst for sctratches and dents.

gino
06-02-2005, 09:52 PM
Yeah, very true.

The TL isn't BAD on gas, but it's not like the accord either. I was looking at the TL type S with 260 horse power. I'm happy with the accord for now. It looks pretty good, black coupe, tints, and 18" rims (enkei RS6).

largelegsbuthot
06-02-2005, 10:24 PM
I'm happy with the accord for now. It looks pretty good, black coupe, tints, and 18" rims (enkei RS6).
*Gino's Accord*:drooling:

largelegsbuthot
06-04-2005, 07:13 PM
Strangely, Gino has fallen off the edge of the Earth, which has prevented him from writing anything in his journal....

gino
06-05-2005, 01:37 PM
Been busy preparing for a business trip. I'm leaving for Brazil in a couple hours. I'll log in from down there when I get a chance.

largelegsbuthot
06-06-2005, 08:37 AM
Remember to pack your thong!

gino
06-09-2005, 04:13 PM
I'm always packin a thong!

j/k...

Trip was awesome, I want to live in Brazil now. I flew into Sao Paulo, which is the biggest city I've ever seen...something like 20 million in the city. Way bigger than NYC. Then I went on to Porto Alegre...also a big city, about 2 million there. Then I went to Carlos Barbosa, Garibaldi, and Bento Goncalves, in the mountain region of southern Brazil. The land is amazingly beautiful. The flying sucked and I'm dead tired, but a great trip. I got to experience great Brazilian cuisine too...and CACHACA (pronounced ka-cha-sa), the popular alcohol of Brazil. I brought a couple bottles home with me.

Now, back to the gym. I may go tonight.

MM
06-09-2005, 04:29 PM
I'm always packin a thong!

j/k...

Trip was awesome, I want to live in Brazil now. I flew into Sao Paulo, which is the biggest city I've ever seen...something like 20 million in the city. Way bigger than NYC. Then I went on to Porto Alegre...also a big city, about 2 million there. Then I went to Carlos Barbosa, Garibaldi, and Bento Goncalves, in the mountain region of southern Brazil. The land is amazingly beautiful. The flying sucked and I'm dead tired, but a great trip. I got to experience great Brazilian cuisine too...and CACHACA (pronounced ka-cha-sa), the popular alcohol of Brazil. I brought a couple bottles home with me.

Now, back to the gym. I may go tonight.

Dude, it's not 20 million. I didn't know the population, but I was I pretty sure it was smaller than that because I didn't know of any city with 20 million in the city. I also didn't know that Sao Paulo is the world's second largest city.

http://www.citymayors.com/features/largest_cities1.html

Pretty interesting.

I would love to go to Brazil; part of this is because of Brazilian women. ;)

Good luck hitting the gym.

gino
06-09-2005, 05:56 PM
It's the City and surrounding area. It's not noted in the "urban area" population statistics for some reason, but 20 million is what it is. It's in Brazillian media guides, and common knowlege in Brazil.

Yeah, the women were rediculous there...I couldn't believe it.

largelegsbuthot
06-09-2005, 05:59 PM
I would love to go to Brazil; part of this is because of Brazilian women. ;)

Brazil also has alot of Brazilians with Italian ancestry too!

gino
06-10-2005, 08:02 AM
Especially in Southern Brazil, where I was. Very interesting place...Italian heritage, Portuguese speaking people living in Brazil.

largelegsbuthot
06-11-2005, 11:14 PM
Since you have Italian-French heritage, is your family from Canada?

largelegsbuthot
06-12-2005, 02:34 AM
Gino, whatever happened to the girl at the gym who had a crush on you?

When I read that I was thinking uh-oh, how are you going to get out of that one and not hurt anyone, but you never did post what happened....

gino
06-13-2005, 06:58 AM
Since you have Italian-French heritage, is your family from Canada?

Yeah, grandfather born in Quebec. Great-great grandfather from Nice, France.


Gino, whatever happened to the girl at the gym who had a crush on you?

When I read that I was thinking uh-oh, how are you going to get out of that one and not hurt anyone, but you never did post what happened....

Which one was this? Too lazy to read through all of the pages here... I think I know which one you're referring to. If it's the one I think, she couldn't get with me, so my roommate hooked up with her. She ended up being quite the slizut. She's the girl you don't talk to all week and call at 3am saturday when you're wasted, and she's ok with that. The only problem is that she's probably leaving some other dude's house to come to yours. My roommate hooked up with her steadily for like a month, and still does when he's desperate.

gino
06-13-2005, 07:14 AM
Update since returning from Brazil.

Friday - H1 (chest/shoulders/arms/abs)
FlatBench 2x13 @195
Incline dumbell 2x15 @70s
Lateral raises 3x15 @25s
BB Curl 2x14 @75
DB extension 2x14 @90s
DB HmrCurl 2x14 @45s
CableExt 2x15

Saturday - H2 (legs/back)
Pull-down 2x14
Hammer rows 2x15 @2 pps
DB Shrugs 2x15 @90
Reverse Laterals 3x12 @20
Squat - 1x15 @ 285
SLDL - 2x15 @205
Hack squat calves - 3x15

Sunday - H1 (chest/shoulders/arms/abs)
FlatBench 1x12 @205
Lateral raises 3x12 @30s
CableExt 2x14
Crunches 2x20



Sunday's workout was the abbreviated version because I was still sore from friday's workout. I did biceps friday and back saturday, so no bis sunday. Chest was still real sore, so not much there either for sets. Focused mainly on shoulders and tris. Today will be just cardio.

largelegsbuthot
06-13-2005, 01:17 PM
Which one was this? Too lazy to read through all of the pages here... I think I know which one you're referring to. If it's the one I think, she couldn't get with me, so my roommate hooked up with her. She ended up being quite the slizut. She's the girl you don't talk to all week and call at 3am saturday when you're wasted, and she's ok with that. The only problem is that she's probably leaving some other dude's house to come to yours. My roommate hooked up with her steadily for like a month, and still does when he's desperate.
It's funny that you never eat, say...frog legs in butter or bread fried in butter, or goose fat fried in butter, are you ashamed of your french-ness?
hahaha....

Da slizut? I thought you mentioned something about her being a nice girl.
Didn't you mention her being cute?
c'mon Gino tell us the truth-was she a sea-donkey/slizut? I thought guys like slizuty girls....so long as they promise to stop being slizut with other guys and only with them; like a slizut ever stops for anyone....hahaha don't share any eating utensils with the friend.

gino
06-14-2005, 07:09 AM
If there's one thing I'm proud of, it's my French heritage. That part of my family is a refreshing change from everything - old-school, french accent, tough as nails, reclusive. Amongst all of the chaos of the world as it changes today, that part of my family is like a throw back to years ago. Getting a tattoo on my arm soon, as a tribute to my grandfather who passed last year. It'll include his full name - Laurier Napolean is his first and middle name, so it don't get no "frencher" than that.

As far as that girl, yeah she was pretty hot, but something about her kept me away. Just a gut feeling I guess. I think I was with my girlfriend at the time too...maybe not, I can't remember, it was so long ago. Been with plenty of slizuts, and they do serve a purpose, if there is a need to be filled. I guess I just wasn't in need of any at the time. Oh, and my roommate has been a dirt-bag for a long time, so I know better than to share anything with him. 3 weeks ago we went to some clubs, and he brought this nasty girl that we know home. If there was ONE girl, ONE GIRL at the club that I would bet has at least one awful STD, it would be her. He told me he bagged it, but I wonder...

gino
06-14-2005, 09:28 AM
Last night I did 45 minutes of cardio. Holy sweat, it was hot in the gym. That's how Ilike doing cardio though. Tonight, back and legs.

getfit
06-14-2005, 12:50 PM
interesting background you've got do you speak french as well?

largelegsbuthot
06-14-2005, 01:33 PM
If there's one thing I'm proud of, it's my French heritage. That part of my family is a refreshing change from everything - old-school, french accent, tough as nails, reclusive.

.... Laurier Napolean is his first and middle name, so it don't get no "frencher" than that.


There's only one name I can think of which can compare-"Jacque Cousteau" LOL!
Definately right about the French though-they think on their own terms, which can be quite nausiating for some anti-seperatist Canadians. Though I don't want Quebec to become a seperate national power-the French Canadians have done incredible things for this country, just one of the reasons Canada "use" to be known for being a noble nation. They don't take anything from anybody and have incredible ideals on humanity and living.
I plan to move to Quebec when I graduate school, (the boyfriend is French).

Yeah it's pretty sketchy if a girl is into you, then gets with your friend as a second resort. s-l-i-z-u-t!!!

Every man needs one buddy to laugh at I guess...

Good thing about the cardio, you've got to prep yourself for the next pound of ziti, whole birthday cake, a bottle of diet pepsi, 5 sausages and baked leg of lamb.

gino
06-14-2005, 06:09 PM
GetFit, I speak a little...just what pepe taught me. I can read it and understand it that way pretty well, but general french dialogue spoken fluently is too fast for me to process.

I've been eating a lot better lately, as I'm trying to lose a bit of weight. Today was an OK day of eating, but the rest of the week will be better. I had some great sushi tonight though - california and spicy tuna rolls. So good.

Good workout today:

Tuesday - H2 (legs/back)

Pull-down 2x14
Machine rows 3x12 @2 pps
DB Shrugs 2x15 @95
Reverse Laterals 2x12 @22.5
Leg Press - 2x15 @ 4pps
Leg ext/curl superset- 1x15
Hack squat calves - 2x14
10 minutes on elliptical machine, 150 calories


Damn sweaty today. Hot as a mofo.

Hatred
06-14-2005, 08:28 PM
Our gym here is a sweatbox and smells like a sock too..odd because it is a yuppie gym.
other than that I really have nothing to contribute than this"Tell your buddy that he can get warts on his sack and assh0le too. They don't make condoms to cover those.

largelegsbuthot
06-15-2005, 04:23 AM
I really have nothing to contribute than this"Tell your buddy that he can get warts on his sack and assh0le too. They don't make condoms to cover those.

I bet that still wouldn't stop him.

All I can say is.....so gross! I wont even go near a man with cold sores, and you don't always get those from sketchy behaviour-man I wouldn't touch your friend with a stick...

Good on the diet, how much you weighing these days?

gino
06-16-2005, 06:46 AM
Yeah, he was worried that he had something once before, but I don't know why he thought that. He didn't have sores or anything that were visible. I'm a guy, so I don't really care or ask details.

Yesterday weighed about 208, but that's after a full workout and cardio after. Probably still hovering around 210.