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chevelle2291
03-20-2010, 04:22 PM
Hey Guys,

I've got just a few workouts left on ABBH I before I start Madcow 5x5, so I figured I should start a journal now. The plan is to stick with 5x5 until it no longer works, then move on to 5/3/1.

Here's how my 5x5 split will look

Monday
Squat 5x5
Bench 5x5
Row 5x5
Assistance:
3 sets of incline dumbbell curls
3 sets of incline triceps extensions
2 sets of weighted hyperextensions
4 sets of weighted decline situps

Tuesday
Indoor sprints and/or interval training
Ab circuit

Wednesday
Squat 5x5
Military Press 5x5
Deadlift 5x5
Assistance:
3 sets of situps

Thursday
Tabata and/or intervals
Ab circuit

Friday
Squat 5x5
Bench 5x5
Row 5x5
Assistance:
3x10 weighted pull-ups
3x10 weighted dips

Saturday:
Sprints
Ab circuit

Sunday
Rest

As you can see, I've added pull-ups to the Friday workout and switched the barbell curls to incline curls and moved both the curls and the extensions to Monday so that I hit my biceps and triceps directly twice a week. If I have trouble progressing in the main lifts I'll probably do away with the extra assistance, but I don't think it'll be a problem.

I'm also going to be doing a lot of interval and sprint training as I enjoy this type of training and am trying to go for a very slow, very lean bulk as opposed to a quick and dirty one.

I'll be testing my maxes this upcoming friday. My max goals are listed below
Squat: 250x1
Bench: 215x1
Military: 135x1
Deadlift: 320x1
Row: 125x1

I haven't back squatted in a while because ABBH calls for front squats. The last time I did test for squats I hit 230x5 below parallel and with a high bar position. I'll be switching, or at least attempting to switch, to low bar position so that may bump my numbers up a little bit. I haven't done a standing military in forever so 135 may be a pipe dream. I think my deadlift is attainable but I may come up just a little short, maybe 315 or so. I have no idea how my rows will do as I have never done my bent-over rows with a deload at the bottom of the movement like I will be doing on 5x5.

My strength goals on 5x5 are:
Squat: 300x1
Military: 160x1
Deadlift: 375x1
Row: 160x1

Size goals:
Gain about ten pounds of lean mass. I'm looking for very minimal fat gain, hence the interval training. If I could be about 175 by the end of this program I'd be ecstatic.

I'll be tracking my calories on the Livestrong MyPlate page and will add in the calorie totals and macro breakdowns here after every day when I start 5x5. I'm shooting for about 3,000-3,500 calories a day, possibly more if I plateau. I'll be eating mainly clean foods, but my tracking won't be as consistent because I am in college and stuck with cafeteria food. The food here is pretty healthy though so I'm not too worried about it. I'm going to eat about 240 grams of protein a day (1.5xbodyweight), with the majority of that protein coming from meat and protein shakes.

Wish me luck guys!

Edit: I've changed programs from 5x5 to the WBB Bodybuilding Routine found here (http://www.wannabebig.com/training/bodybuilding/so-you-wannabe-a-bodybuilder/). Wish me luck on the program!

StLRPh
03-20-2010, 05:06 PM
Good luck w/ the program

Off Road
03-20-2010, 05:30 PM
Checking in...good luck.

chevelle2291
03-26-2010, 10:19 PM
Hey Guys,

Tested my maxes today. I got a good amount of sleep but I've been fighting some sort of cold lately. I felt much better today than I have in a while so I decided to test today as this was the only day I could test before next monday. Here are the results:

Low-Bar Squat: Goal: 250. Max: 260--F yea!
Deadlift: Goal: 320. Max: 325
Bench Press: Goal: 215. Max: 215.
Rows (dead off floor): Goal: 125. Max: 155
Standing military: Goal: 135. Max: 115.--Fail

Overall, I'm pretty happy with my test results. With the squat, it was my first time trying low-bar squats and I have to say that they felt very, very natural. I definitely felt my posterior chain working more than with high bar squats and I definitely felt much more comfortable in the hole and descending. I don't think the low-bar squat position worked my legs as much as high bar squats do (high bar squats feel more quad-centric), but I definitely liked the low-bar squats more. My only problem with the low-bar squats was my hand/wrist position. My wrists felt like they were taking a little too much load during the lift. It's something I need to work on, but it wasn't much of a problem during the lift. Just a little numb afterwards. My depth was good, I was definitely below parallel, and felt much more comfortable below parallel than I usually do with squats. I also didn't feel my lower back rounding (buttwink) as I usually do with full ATG high bar squats. When I completed my 250 test, I accidentally bumped the safety catches on the olympic platform (the catches at my school are very sturdy, but very, very wide). This bothered me a bit and I might just remove the catches when I'm not working at a maximal effort.

My deadlift went okay. I think that I pushed my hips forward too quickly so that my shoulders and hips didn't rise at the same rate, but I'm going to give myself some leeway here because it was a max effort. I think some of this problem (which isn't a problem at all during non-maximal deadlifts) can be attributed to my grip slipping so I was in a hurry to complete the lift before I lost it. I may end up buying some wraps or at least a chalk ball so this doesn't happen again. What's a popular wrap company?

Bench wasn't bad, but it wasn't pretty. I felt comfortable with the weight when I was lowering to my chest. Didn't bounce it off my chance. Just touched and slowly kept on moving up. I got stuck a few inches above my chest, but was able to muscle through it, although my lifting here was a little lopsided, with my right side rising up slightly quicker than my left side. My spotter didn't assist me at all. No lift-off, nothing.

Rows. Meh. Don't know what I think of these. I could tell my back was rounding when I was in the starting position. I don't think it was horrible, but it definitely wasn't ideal and I won't allow it to continue to round. I think I just need to spend some more time on form and reading up on form. The row I was doing was the one described here (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/). I think I need to push my hips back more and maybe stretch the hamstrings out a little before the lift. That'll probably help. Weight felt okay. Definitely couldn't lift more without further deterioration of form.

Standing Military was okay. I definitely overestimated my strength on these. I haven't done a shoulder press movement in a while (fail) so my body definitely was not familiar with the lift. I kept my heels together, and started the lift from my clavicle. The weight was pretty hard, and my elbow clicked near the top of the lift, which I definitely didn't like. It didn't hurt, but I've had trouble with standing presses before because my right elbow is weak. I'll keep these in as I could feel it in my core and shoulders alot, but if it bothers my elbow too much I'll probably just switch to a barbell seated military press instead (these never bother my elbow).

Calories for the day:
See attached. Carbs were too high, protein is too low. I'll probably have another protein shake before I go to bed. I wanted to hit about 2500 or so calories today with a 40p/30c/30f breakdown. Most of the time, I'm pretty close, but my day has been crazy today and I just haven't been able to get the cals in.

chevelle2291
03-26-2010, 10:29 PM
Thought I'd post my workout schedule with weights/set/rep parameters if anyone's interested.

Mark!
03-26-2010, 11:16 PM
Hey man keep at it. I'm anxious to see the results you'll be putting out in no time.

chevelle2291
03-27-2010, 11:56 AM
Thanks Mark!

I ended up downing a protein shake and a chicken quesadilla last night. I also calculated the half an order of chips I had from On The Border. I try to eat cleaner than this most of the time, but I went out with my girlfriend last night so I cheated a bit. :nod:. Most of the time, though, my diet is relatively clean. I'm at college and the only food I can afford is the cafeteria food along with whey and PB sandwiches so my macros are basically at the hands of the cafeteria unless I want to low-carb it, which I might near the end of the school year to get a little more cut before summer.


I uploaded my final diet from yesterday also if anyone's interested.

chevelle2291
03-27-2010, 10:08 PM
No training today. Taking the weekend off until Monday. May possible do sprints tomorrow. We'll see

Diet: (it's the weekend, meh)
Trying to keep the carbs low and the overall calories below 2500. Not a whole lot of activity today so no reason to be near 3000.

chevelle2291
03-28-2010, 10:33 PM
Last day before Madcow. Really pumped to get back lifting in the gym after a few days of no exercise. I feel like the rest was needed though. I'll attach calories for the day. I'm about 160 over where I wanted to be, and I don't like my macros where they are, but my macros will get more in line once I return back to my normal schedule (I happen to eat at a 40/30/30 breakdown naturally most of the time.) I'm really shocked by the calories in this Spicy Italian sandwich. I think next time I'll switch to a chicken-based sandwich just so I can spread my calories around a bit and get a little more protein in.

I ended up not sprinting today because I didn't want to be fatigued before my first workout tomorrow. Will definitely be sprinting/tabata/hiit 3 days a week though along with Madcow. It may hurt my bulking gains a bit, but I'm after a lean, muscular physique with an impressive strength-to-weight ratio, and I'd like to put the weight on gradually to keep the fat away.

I'll check in tomorrow and update on how the workout went.

Cmanuel
03-29-2010, 07:08 AM
Where are you in school at? I ran madcow a few times (both the intermediate and advanced), so if you need any advice just come over to my journal. Great program, I put some serious size on it back in 2007, looking forward to seeing big gains in here!

chevelle2291
03-29-2010, 10:24 PM
Did my first day of Madcow today. Went pretty easy. I'm still having a little trouble with the rows, need to keep my back much flatter. I'm hoping I can get this down soon.

Workout

Squat
110x5
135x5
160x5
185x5
218x5

Bench
90x5
110x5
130x5
155x5
175x5

Row
65x5
80x5
95x5
110x5
125x5

Incline Dumbbell Curls
20x3x10-focused hard on contractions, never fails to give me a pump

Tricep extensions
35x3x10-my right elbow felt good on these until the last few reps on the last set. I'm going to see how far I can progress in these until my elbow gives me trouble.

Workout was relatively easy. Bench gave me a little trouble on the last set, but not much. Squats were pretty easy, but I still need to work on my hand position. Rows went okay, my form is improving but it's still not quite perfect. :/. I still have some upper back rounding, although my lower back seems to be pretty flat. I'm chalking it up to long legs and a short torso :cry:. I'll get the form down though. Lookin' forward to Wednesday! Tomorrow I'll be doing an ab circuit and sprints. I decided to skip the weighted hypers and crunches and place those on wednesday to even out the assistance work a bit. I'll post my diet for today tomorrow when I'm done eating.

Also, started my two day creatine loading. Took 10g this morning and another 10g 30 minutes ago.

Weight: 163 at the gym with clothes on (obviously). Not disappointed, but not excited about it either. I think I'll need to bump up the calories while doing Madcow/HIIT work. May shoot for 3500 a day or so.

Hey thanks Cmanuel! I'm at Drake University in Iowa. Gym here is real no-nonsense. Two rows of platforms/power cages, a row of benches, some pulley stations, dumbbells, and that's about it. I don't know what the hell was up today, but I felt like everyone just started a 5x5 routine. I'm usually one of two or three people using the racks when I'm there, but today there were only one or two racks open (total of 12 racks). WTF. Still, I love it here. I'll definitely check out your journal and appreciate the offer for help. Thanks!.

Edit: After watching some videos on barbell rows I've decided I need to put my body over the bar more and move the bar closer to my belly buton instead of near my chest. We'll see how this helps.

Mark!
03-29-2010, 10:32 PM
Solid looking workout bud. Keep it up.

Cmanuel
03-29-2010, 10:34 PM
Mehdi over at stronglifts.com has a great writeup on the pendlay row
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
check it out and see if it helps any.

chevelle2291
03-29-2010, 10:45 PM
Yea, I've checked Mehdi's site and check out the videos a few times a day just to keep my mind fresh on what proper form is. I may go do a few light rows tomorrow to see if I can correct the issue.

Thanks Mark!

chevelle2291
03-30-2010, 12:24 AM
Diet for the day.
Carbs too high, as is fat. Chalk it up to the smoothie I had after my workout. I'm probably going to adjust and shoot for 3,500 calories. I doubt I'll gain any fat with 3x a week sprints/cardio and I'm going to need all the food I can get when Madcow starts getting harder and harder.

chevelle2291
03-30-2010, 10:24 PM
Tuesday (off day) Workout

10 min dynamic warmup

dumbbell swings-#25x3x20

weighted leg raises-#10x3x15

Clean and Jerk Hold-#134x3x1

Bicycle crunches-BWx3x15

Cardio: Tabata interval sprints

5 minute static stretch cooldown.

Total workout time: 50 minutes

Off day workout today was actually pretty hard. I really underestimated how hard those Tabata sprints would be. If anyone is wondering what the Clean and Jerk Hold is, I just perform a standard clean and jerk and try to hold the weight above my head in the finishing position as long as possible. I think it helps to build core stability.

Will post diet probably either tonight or tomorrow. Macros so far are looking okay, fat is too high however. I am now shooting for 3500 calories a day as 3,000 is probably not enough for working out 6 days a week. My macro breakdown is taking a backseat for now. I'm still going to shoot for a 40p/30c/30f split, but if I don't reach it, it's not a big deal. As long as I eat my BW in protein I'll be happy.

Looking forward to my workout tomorrow! Squats, military press, and deadlifts. F yea! Can't wait!

chevelle2291
03-31-2010, 03:20 PM
Wednesday Workout 5x5
10 minute dynamic warmup
Squat
105#x5
135#x5
160#x5
160#x5
Military
60#x5
70#x5
80#x5
95#x5
Deadlift
165#x5
200#x5
235#x5
270#x5

Decline situps x4x10x25#
Hyperextensions x2x10x25#

Total time: 50 minutes.

Workout went pretty well. Squats felt decently easy. Still need to get my hand position right though. MIlitary press felt really good, I actually like this lift a lot. My shoulders were a little sore from the static holds so I may need to cut those out next week on my off day. Deadlifts went okay, but my form went to **** on the 270 set. My legs were coming up way before my hips came forward. Something to work on, but I'll be more conscious of it next time. I think it had more to do with the 35 increase in weight from set to set; my body wasn't ready for the load yet. Am definitely shooting for 3,500 calories today, if not more. May even add a little ice cream to my dinner tonight.

Posted my diet from yesterday too.

Tomorrow will be another ab circuit+cardio. May do HIIT on the indoor track or outside.

chevelle2291
03-31-2010, 03:50 PM
Just calculated my calories needed to "get jacked" using Nate Green's formula on his website (http://thenategreenexperience.com/blog/Skinny+Guys%3A+Formula+for+Muscle/).

Total came out to 3379.38. Rounding up to about 3400 calories a day. About what I had been shooting for already. (I calculated my bf percentage to be about 9%--guesstimate)

chevelle2291
03-31-2010, 03:58 PM
Just did a second calorie estimator designed by John Berardi. That one came to 3602 calories. May split the difference and shoot for 3500 calories still

chevelle2291
04-01-2010, 01:00 AM
Calories for 3/31/2010

Not too bad overall.

chevelle2291
04-01-2010, 11:46 PM
Workout and Diet for 4/1/2010

Workout (off day workout)

Suitcase crunches 15#x3x60 seconds
Weighted oblique twists 25#x3x60 seconds
EZ Bar Powerclean to overhead press 30kgx3x60
Lying leg raises BWx3x60

HIIT Workout
30 seconds run/30 seconds walk
10 minute cycle



Workout left me pretty exhausted today. I'm also fighting allergies and have been outside throwing the football or frisbee around for a few hours today. So, I pretty much ate until I wasn't hungry. Result:500 cals over goal. I'm not too upset about it, honestly, I probably need more with my allergies kicking in and being outside.

Sounds funny when I'm trying to gain weight but I just ate too much calorie dense food today. I probably overestimated my cals for the spaghetti and maybe (big maybe) for the half meatball sub, but I'm not sure.
Diet overall was just a little bit sloppier today with the hamburger and all...will try to avoid that in the future.

Macros didn't look too bad overall. Definitely got a solid amount of protein in. Tomorow I'm doing squat, bench, and row, plus pullups and dips. Psyched!!

chevelle2291
04-05-2010, 12:43 AM
Sooooo,

I've been pretty sick for the past three days. Friday, I felt like absolute crap (allergy related) so I didn't do much of anything. I did my 5x5 workout and got out, felt weak as hell though. My calorie intake for friday was abysmal. I didn't even track it I was so wiped out. Saturday, not much better. I tracked it from memory, about 1500 calories. :omg: WTF, I"m eating like an emo teenage boy. The medication I've started lately has definitely been f-ing with my appetite :shoot: . Today, though, I felt a lot better. My only gripe is that my calorie intake is really high for the day...about 370 calories over goal. Damn Perkins late night breakfast!! :soapbox: . Honestly, though, I think the overeat was probably a bit good for me considering how sick I've been lately. I did eat a little bit of just pure crap (couple of whoppers eggs, pack of Big League Chew (gum is my worst weakness), some Razzles) that I didn't track because I have trouble finding that on MyPlate in large enough quantities, so there's prolly another 200 cals of just pure crap tacked onto my caloric intake for the day. Oh, well, it was Easter. Tomorrow will be a day of clean eating. I felt like my weight was really low after I got sick so it's prolly good for me. I'm going to try and minimize the amount of crap like gum I eat. I've been doing good with that lately, and I rarely eat candy, usually just a few bites from my girlfriend's pack of Hot Tamales or something. Oh well, not gonna lose sleep over it.

I ended up not doing cardio Saturday. I was on a deficit and didn't feel like pushing it, plus family was in town so I didn't really have time.

Monday I'll be doing 5x5 around 11 a.m.. Nothing too stressful, just Squat, Bench, Row, with a 220 top set on Squat that shouldn't be that bad at all. Looking forward to it! May try to do the workout with just a protein shake in me instead of a larger breakfast so that I use up some of the cals I had today. We'll see.

Calories for Sunday, 4/4/2009

chevelle2291
04-05-2010, 11:57 PM
Monday 4/5/2010 Entry

Workout
10 minute dynamic warm-up
Squat
110x5
140x5
165x5
190x5
220x5

Bench
90x5
115x5
140x5
160x5
180x5

Row
65x5
80x5
100x5
115x5
130x5

Incline dumbbell hammer curls
25#x3x10

Seated tricep extensions
35#x3x10

bosu ball crunches
35#x4x10

hyperextensions
25#x2x12

Workout notes:
Overall a really good workout today. Couple of minor things to gripe about though: I had a weird sensation in my left knee when I was squatting. Don't quite know what it was, it just kinda felt hot for a second and then when I racked the weight it had a little ache for a few seconds. I'm not too worried about it, probably just my knee getting warmed up (hehe :clown:). Also, the last set of squats with 220 was a lot harder than I expected. I don't know why, but 220 felt a bit heavy in the hole. I'm chalking it up to not enough food intake before working out.

Curls and extensions felt good, I'll be increasing weight with those next week I think. Thinkin' 25s on incline and 40 for dumbbell extensions.

Speaking of chalk, my chalk ball arrived today! It was wrapped in a cheese cloth with two ziploc bags around it. Only took a week or so to get here. Definitely helped keep my grip for squats/rows. I have pretty sweaty hands when I work out so this'll negate that.

Also, I'M F-ING HUNGRY!! :evillaugh: . I've gotten in a little over 3500 (my caloric goal) calories today and I'll prolly eat a few hundred more. I'm just starving!! Growin' maybe? I think so....:hump:

Tomorrow will be a cardio/ab training day. I'm not gonna push it too much, prolly just Tabatas. The workout today took a bit out of me and I need to rest up for deads/militarys/squats on wed. Can't wait.

I'll post calories with macro breakdown tomorrow morning.

Off Road
04-06-2010, 07:34 AM
Squats will make you hungry :)

chevelle2291
04-06-2010, 10:00 PM
Haha Off Road that's for damn sure! I've been hungry as hell since Monday, and I'm debating eating above 3500 today to stop the hunger.

I didn't do my cardio/abs training today. I was exhausted all day from lack of sleep (normally get 7-8 hours, got 5), so I fell asleep when I was going to go to the gym :tuttut: . Oh well, it's probably good for me anyways. If my body's saying "rest" then I should probably do what it tells me. I may do a cardio workout later in the day after my 5x5 workout tomorrow, but I'm not sure if I will yet.

My body still feels fatigued from Monday's workout. No DOMs really, just an overall feeling of fatigue. May bump up the protein...:evillaugh: .

I'm excited for squats, militarys (spelling, is it really "militaries" when its plural?), and deads tomorow. Deads should be fun, pulling 275x5. Need to remember to get the hamstrings and glutes activated beforehand with some glute-ham raises and leg curls.

Have I mentioned how much more I enjoy being on a strength routine than a hypertrophy routine? In ABBH, although hard at some parameters, I felt like the intensity/advancement wasn't there much at all. Sure I was tired at some points, but it just isn't the same as it is on 5x5 after doing heavy squats and bench presses.

Nutrition from yesterday (April 5, 2010):
Yes, I ate more than 3500 cals. Sorry, I was f'n hungry!! :evillaugh:

skinny99
04-07-2010, 01:44 AM
Boy! Eat and lift heavy! Quit being afraid of not having a six pack! Get to about 190lbs and then worry about your abs!

Off Road
04-07-2010, 07:04 AM
Boy! Eat and lift heavy! Quit being afraid of not having a six pack! Get to about 190lbs and then worry about your abs!
Ditto :)

chevelle2291
04-07-2010, 03:17 PM
Boy! Eat and lift heavy! Quit being afraid of not having a six pack! Get to about 190lbs and then worry about your abs!

Gaining weight quickly is not the goal for me. Gaining muscle with minimal fat gain is. Although gaining muscle is only going to happen with a caloric surplus, there's no need for me to pig out on food, balloon up 20+ pounds with lots of fat on my frame, then have to cut 10+ pounds to achieve the look I want. I'd much rather do it slowly and maybe only have to do a mini-cut at the very end. I'm looking for a strong, ripped muscular body; I don't just "wannabebig" :clown: . My final goal weight is going to be somewhere around 185-190 with about 8% BF. Thanks for posting tho Skinny! Its nice to see some new people taking a look at my journal. :hello:

chevelle2291
04-08-2010, 12:13 AM
Diet for April 6, 2010

Not too bad, a little under target calories, but nothing to worry about.

chevelle2291
04-08-2010, 12:22 AM
April 7, 2010 log
Workout
Squat
110x5
135x5
165x5
165x5
Military
60x5
70x5
85x5
100x5
Deadlift
170x5
205x5
240x5
275x5
Decline situps
35#x3x12

Workout went pretty well today. Squats definitely felt better. I think my problem Wednesday had to do with me not sitting back enough as I dropped down into the hole. 165 went up no problem, as it should. Military felt good, but I had a weird clicking/popping sensation in my right elbow on the actual work set. There was no pain involved, and it's happened to me before. Nothing to worry about. Deadlifts went really well, which is surprising since I usually deadlift like crap with an AM workout. Not this time. My form was pretty dead on for the ramping sets. The work set, my hips still rose quicker than my shoulders, but it was not as bad as before. Just need to keep it in mind.

I ended up not doing sprints/abs today. Too tired.

Tomorrow I'll be doing some Tabata sprints and an ab circuit. Shouldn't be too bad.

Nutrition for the day: Not too bad, little below in calories, but no biggie. I've decided to start drinking some whole milk alongside my skim milk. It tastes goooooood :evillaugh:. Macros were whacked today, too much fat for sure. This is probably due to the whole milk introduction.

Diet for the day will be attached.

Mark!
04-08-2010, 12:55 AM
Solid work man, keep at it. Looking good.

chevelle2291
04-09-2010, 12:43 AM
Thanks Mark! :hello:

Workout for April 8, 2010
Cardio/Abs Circuit

Circuit (done for 1 min/until failure--whichever first---for each exercise. Repeat 3 times. No rest besides getting a drink of water from an open bottle close to me)
25# plate swings (kettlebell swing substitute)
40kg Clean and jerk
Elevated planks
hanging leg/knee raises.

Tabata sprints on indoor track

Workout was definitely pretty taxing cardio-wise. I took it a little easy on the Tabata (I know, I know! Defeats the purpose) since I didn't want to wear out my legs too bad for squats tomorrow. Clean and jerk form still feels okay after not doing it for a while. Did I really just say that my "jerk form still feels okay after not doing it for a while?" :clown: Wow.I may do Tabata clean and jerks or clean and jerks for time on saturday as that'll give me time to rest before my next 5x5 workout.

Nutrition was ****ty today. I'll post it tomorrow because I don't want to look at how badly I dropped the ball today. I'm still not feeling 100% and I can't tell if it's allergy-related or some other issue. Lots of sniffles/coughing. Anyways, either my illness or the allergy medicine I'm taking has absolutely killed my appetite. I usually can eat all the time but I was just not hungry much at all today. I'm praying the damage isn't too bad when I tally it up tomorrow. I'm gnawing on a PB sandwich as I write this to get some more cals in....Hopefully my appetite will be back tomorrow.

F-in' allergies....

Mark!
04-09-2010, 02:01 AM
Allergies SUCK! Thank God I haven't had many issues with them since I've started training again, but I'm sure it'll hit me sooner or later. And allergy meds usually just make me sleepy, and kill my appetite. Planks...also suck, haha. Keep at it buddy. Hope you start feeling 110% better.

chevelle2291
04-11-2010, 02:08 PM
Workout and Diet for Friday, April 9
GREAT (!) workout today! I hit all my weights, and my rowing form looked pretty damn good!

Squat
BWx10
Barx10
110x5
135x5
165x5
190x5
225x3
165x8

Bench
Airx5
Barx5
90x5
115x5
135x5
160x5
185x3
135x8

Row
65x5
80x5
100x5
115x5
135x3
100x8

Weighted Pullups
BW+20#
10-10-7

Weighted Dips
BW+25
10-8-4

Had a great workout today! I felt really strong on all my lifts, especially my squat and bench. The weight on bench went up pretty damn easy, 190 next week should be no problem.

Diet was crap today. Allergy meds are still messing with my appetite. Need to get going on this! gotta grow! :evillaugh:

The reason for my ****ty diet was that I went to a concert around 8 and didn't eat anything until I got back around 11, which is where the breakfast burritos from Mcdonald's came in. Usually I eat way healthier then this, but what are you gonna do when the cafeteria's closed and you're hungry? In retrospect, I probably would have been better off with 4 PB sandwiches back at my dorm, but I just wasn't craving that. As you'll see in my upcoming posts, my diet didn't get any better over the next couple of days either. :tuttut:

chevelle2291
04-11-2010, 02:38 PM
Journal Entry for April 11, 2010

:alcoholic:

Today I had my fraternity formal in Omaha, Nebraska, which for anyone who hasn't been there is actually a pretty cool town. :hump: I knew before today that I was going to drink, which I rarely, rarely do, so I tried to get a decent amount of protein in before I left. I definitely should have eaten more than I did at breakfast before I left, but I felt kinda sick and wasn't hungry at all (insert ::P*SSY!:: smiley here). Anyways, left for formal and had a blast! It was probably one of my best Saturdays ever. It was also one of the most expensive days I've ever had. But, sometimes you just gotta splurge and have a great time.

Alcohol intake wasn't too bad. I put down on the Livestrong MyPlate calorie tracker that I had 8 shots worth of Vodka, although I probably didn't have that much. I mixed my drinks with Diet Coke, so really the only calories in my drinks were the vodka itself. MyPlate put the calories for one shot of vodka at 64. I'm guessing that that's pretty accurate? Anyone think otherwise?

Didn't eat much of anything while I was drinking. Some might view that as a mistake but I wanted to keep fat gain to a minimum and I really didn't want to have to pay for food.

Had a pretty solid dinner of steak and potatoes with green beans. Helped to bump up my calories some. Late at night I had 3 slices of XL Papa John's pizza, which in retrospect was a good thing because I was way (way!) down on calories for the day. The 1200 (ish) calories from the Papa John's were definitely a good thing.


I'm going to ask this question in the supplements/nutrition forums also, but because I'm going to be in college for the next three years and I'll no doubt be doing at least SOME drinking (not heavy) in the future, what's the best way to preserve muscle mass when in a catabolic state? I was thinking of picking up some L-Glutamine, but I want to make sure I'm not wasting money. I'm looking for something in pill form so I can take it while on the go. Any ideas?

Looking forward to getting back in the gym tomorrow. I was debating doing cardio today but I decided that that was the last thing I needed.

Mark!
04-11-2010, 04:37 PM
Awesome man. Always a lot of fun going on in Omaha, mix that with a fraternity formal...kick ass time bro. Glad you had some fun, we all need that from time to time.

chevelle2291
04-11-2010, 10:50 PM
Thanks Mark! Yep, it was definitely a blast. It was a big fail for sure in terms of my diet, but I'm usually pretty on track so I'm not going to fret over it.

This weekend also looks like it's going to be pretty heavy in terms of parties but I think I'm going to pass on drinking. For me gains>alcohol most of the time. :evillaugh:

Thought I'd update for a second on my weight/appearance. My weight is really hard to measure right now because I have no scale with me in my dorm, so I usually weigh myself at the gym with clothes on. Obviously there are issues with this because I go to the gym at varying times (usually either 11 a.m. or 6 p.m.) so it's hard to gauge progress. Last time I think I was up about a pound, but really who knows? That could be water weight.

Physically, I think that my arms have gotten a little bigger. I really do. They seem to be much fuller and have more size to them now. This could in part be due to my creatine cycling, but I think some of it has to do with the new routine/diet as well. I think my legs have gotten a little bigger also, but I'm seriously debating whether or not they did. I'm guessing it's psychological only. Squatting 3x a week'll do that for ya.

In terms of body fat, I don't feel I've put any on. Still pretty visible abs and some obliques showing at certain angles. I'm decently cut but not eye-poppingly so. There's still some fat on the abs and especially lower abs, but I'm not really worried about it. I'm convinced that a few weeks on a low-carb diet would shred me up, especially since I'm naturally pretty lean. While I plan on clean/slow bulking for a while and well into summer, I may try to run a cycle of the Anabolic diet or Paleo diet in August if I get up to 180 or so by then, just to see how cut up I can get. Goal would be a visually estimated 8-7%.

I've been really happy with my workout program so far. It's nice to go into the gym every workout and increase the poundages every time. . I think I'm going to have a little trouble getting over 230 in my squat as that's where I've had issues in the past, but I think I can break through if my diet/rest is on track. I really want to get moving on my bench. Goal for this cycle of 5x5 will be 225x5. I'm really gunnin' for 2PPS and I think I can get it if I stick to the plan and be patient. 350x5 deadlift would be sexy too....:drooling:


Will post diet/nutrition for the day tomorrow.

chevelle2291
04-12-2010, 02:39 PM
Diet for Sunday 4/12/2010

Not too bad.

chevelle2291
04-12-2010, 02:51 PM
Workout Entry for Monday 4/12/2010

15 minute dynamic warm-up
Squat
115x5
140x5
170x5
195x5
225x5
Bench
95x5
115x5
140x5
165x5
185x5
Row
70x5
85x5
100x5
120x5
135x5

Incline alternating hammer curls
25#x10-8-5
Tricep extension (single dumbbell)
40# 3x10

4 sets bosu ball crunches
35#x4x12

2 sets weighted hyperextensions
25#x15

Notes:
Felt like crap this morning. I woke up with fatigue, a sore throat, and a runny nose. Not fun. These allergies are killing me. Ate a good breakfast of potatoes and eggs with chocolate milk and then went to the gym. I felt really weak today. The working set as well as the ramp set right before the working set felt heavy on all lifts. I was able to get 225x5 up in the squat without much issue and had good depth, but it was tiring.

185x5 Bench was a miracle. I had to get really pumped up for this as I could tell my muscles weren't feeling up to it. I was able to get it, but it definitely wasn't as easy at it was last friday. I didn't bounce off my chest or anything, but the lift was a lot faster and less controlled than I like.

Rows were not pretty. Felt good on these until 135x5. It felt really f'ing heavy. I was able to hit my chest on all reps, but I personally didn't like the amount of hip extension going on. I also had a bit of chest lowering happening as well. Going to work on form for these tomorrow as I think I could get over the bar more in my starting position. That should help. I think these wouldn't have been a problem if it wasn't for the combination of crap diet for the past few days/allergies.

I upped the weight on curls and extensions. I always superset these with a little rest in between each set, and I had to hustle more than usual today because I was trying to extend my rest periods a little more than usual so I could hit my targets. Because of this, I think I could have gotten a few more reps out on the last set if I had more time to rest.

Tomorrow is an ab/cardio day. Going to take it pretty easy tomorrow so I'm ready to go on Wednesday. Can't wait for heavy deads!

Again, F allergies. :evillaugh::ninja::indian:

chevelle2291
04-13-2010, 04:03 PM
Diet for Monday April 13, 2010

I personally think this is a little high of an estimate (I use MyPlate to roughly estimate how many calories I get in per day). I could see 4,000 or so, however. Lots of protein and just all around good food. The ice cream at the end was because I didn't think I had enough calories in. Think I'm gonna skip that in the future and use PB if I need more calories.

Off Road
04-13-2010, 05:28 PM
Lifts are looking good.

chevelle2291
04-13-2010, 10:53 PM
Thanks Off Road! I'm really itchin' to hit certain benchmarks on this program (200 bench for 5, 250 squat for 5, 300 deadlift for 5) and I'm hoping I can get over these allergies so I can hit 'em on target. I don't think I'll have a problem if I keep getting over 3,000 calories a day.

I ended up not going to the gym today for my abs/cardio session. Other things interfered. I'm going to make it up tomorrow a few hours after my 5x5 session (deadlifts, yes!). I need to make these workouts a habit, and soon.

Food for today. A little under 3500. Lots of protein.

chevelle2291
04-14-2010, 01:31 PM
Workout Entry for April 14, 2010

10 minute dynamic warm-up
Squat
115x5
140x5
170x5
170x5
Military
60x5
75x5
90x5
105x5
Deadlift
175x5
210x5
245x5
280x5

35#x3x15 Decline crunches

Good workout today. Still had some clicking in my elbow, but no pain related to it at all. Squats were easy. Deadlifts went pretty well. I still think my hips are rising quicker than my shoulders, though. 280 didn't feel as heavy as I thought it would, however, which is good. Does anyone have any tips on how to make sure my hips and shoulders rise at the same time? This problem only happens when I'm lifting pretty heavy on deadlifts (no issue with moderate weight, aka, my ramping sets), so I imagine some of it just has to do with me nearing my strength potential, but I'd like to minimize this uneven rising as much as I can.


Also, I've heard two different starting positions for deadlifts. I've read in some places that I should try to keep my butt down as low as I can (almost like a squat) and sit back and pull that way. I've also heard that I should start my hips higher and get more over the bar and push my hips forward instead of pulling back. So which is it? Help? :confused:

Edit: Is Stronglifts deadlift (http://stronglifts.com/how-to-deadlift-with-proper-technique/) technique description pretty dead-on (no pun intended)?

Mark!
04-14-2010, 07:48 PM
for deadlift, I'm pretty much the same as the site you posted. My butt is down but not too far, shoulders over the bar, feet slightly out and laces under the bar. Upon lifting my hips do shoot forward about midway and at lockout. Workouts look good bro.

chevelle2291
04-15-2010, 02:08 PM
Diet and workout entry for Wed, April 14, 2010

Abs/cardio
30 second sprints/1 minute rest
Cycle repeated 10 times

Ab circuit
suitcase crunches
20#x3x10
oblique twists
25#x3x12
Knee raises
BWx3x10
Bicycle crunches
BWx3x10


Went back to the gym yesterday to do my abs/cardio workout from Tuesday. It was hard as h3ll. I went all out on the sprints and I'm feeling it today. Have DOMs in my calves, abs, and hamstrings. No workout for today, I need to rest my legs up for squats tomorrow.

Diet for 4/14/2010 posted below.

chevelle2291
04-15-2010, 02:09 PM
for deadlift, I'm pretty much the same as the site you posted. My butt is down but not too far, shoulders over the bar, feet slightly out and laces under the bar. Upon lifting my hips do shoot forward about midway and at lockout. Workouts look good bro.

Thanks for the help Mark. :hello:

chevelle2291
04-18-2010, 10:38 AM
So....it's been a little while since I've posted here. :tuttut:

As I think I've mentioned previously, I go to school at Drake University and the Drake Relays are starting to get into full swing, which means lots of parties and drinking and closed weight rooms. :omg:

Anyways, I wasn't able to work out Friday because I had to cover a story for the school paper and had other events to go to later on in the day. Ended up doing my normal Friday workout Saturday morning. The workout ended up going REALLY well! :evillaugh:

Diet hasn't been pretty the past couple of days. Had an overall bad day on Friday so I didn't get many calories in...stupid, I know. Saturday, I had a good breakfast of eggs and potatoes and downed a protein shake after my workout. Rest of the day went to hell because of drinking. I didn't go overboard, but I had about 2300 calories for the day, about 800 from alcohol....I know, not good.

I'm going to post up the diet/workout for the past few days in the next couple of posts.

chevelle2291
04-18-2010, 10:49 AM
Diet for Thursday, April 15, 2010.

As you can see I've been a pu$$y lately in terms of calories. I'm failing hard right now. :(

chevelle2291
04-18-2010, 10:51 AM
Diet for Friday April 16, 2010

chevelle2291
04-18-2010, 10:57 AM
Diet for Saturday, April 18, 2010

Did a good amount of drinking this day :(. I stuck to mostly low-calorie drinks (Low-Carb Monster and Vodka, Rum and Diet Coke) to keep my overall calorie intake down.

chevelle2291
04-18-2010, 11:03 AM
Double Post...

chevelle2291
04-19-2010, 12:23 PM
Diet for Sunday, April 19, 2010

chevelle2291
04-19-2010, 12:35 PM
So, obviously the last few days have not been productive in terms of muscle gain. Today, it showed. My workout was pretty tough today:

10 minute dynamic warm up
Squat
115x5
145x5
175x5
200x5
230x5

Bench
95x5
120x5
145x5
165x5
190x5

Row
70x5
85x5
100x5
120x5
140x5

Incline hammer curls
25# dumbbells
10-10-8
Seated triceps extensions
Single 45# dumbbell
10-10-10

Squat:
Started to feel weak once I hit the 200# set. 230 wasn't pretty, my last two reps had some forward lean going on. I hit depth, but the rise was not good. I'm chalking this up to my ****ty diet over the past few days because I was able to get 230x3 with very little trouble at all

Bench:
For some reason, bench was REALLY easy today. 190x5 flew up no problem. I was having issues psyching myself up for the last set, so I asked for a spotter just in case. I told the guy in plain English that I'd tell him during the set if I wanted help. I was doing fine through the whole set until the last rep when I hit a very minimal sticking point near the top of the movement. Spotter then tries to go in and help at the point, but I moved the bar away from his fingers :clown:.

Row:
Rows were pretty hard today. I think I've got the form down pretty good now, but 140x5 was a struggle. I barely hit my chest on the 4th rep, and there was a good amount of hip extension and chest lowering. I'm not happy with this one.

Curls and extensions
Don't flame me, but my biceps felt REALLY strong today. Curls were easy until the last set. Extensions were easy also.


I'm really worried about stalling on my squat. I know the problem was with my diet for the past few days so I'm going to bump my cals up to 4,000 for the next couple of days to offset the fail last week was. I think if I do this then my squat and rows will no longer be an issue.

The next couple of days are going to be hard in terms of training. Because my gym is closed for Relays on Friday and saturday, I'm going to condense my weightlifting sessions so that I'm doing Wednesdays workout tomorow and Friday's workout on Thursday. So the week will look like this:
Monday-Same
Tuesday-Wednesday's workout (squat,deads,military)
Wednesday-Cardio/abs
Thursday-(Squat,bench,row)

It's gonna suck, but I gotta do it. :evillaugh:

Mark!
04-19-2010, 03:54 PM
Workouts look good non the less. I fell forward on 225 once just because I was being an idiot and not focused on keeping things centered and checking my form mentally. Was pretty scary/funny at the same time.

chevelle2291
04-19-2010, 07:35 PM
Workouts look good non the less. I fell forward on 225 once just because I was being an idiot and not focused on keeping things centered and checking my form mentally. Was pretty scary/funny at the same time.

Thanks Mark. I didn't actually fall forward. My feet never left their starting position. It was more of a lean, like a good morning.

I definitely had a hard time jacking up the focus/intensity today. Usually, I'm able to get really psyched up and just blast through my top sets no problem, but today I just couldn't generate it. :confused:

Behemoth
04-19-2010, 08:20 PM
Like the detail and the steady gain approach. Dig the workouts too. You got reference pictures for where you're at to track as you progress?

chevelle2291
04-20-2010, 12:19 AM
Hey, thanks for stopping in Be! I'm tracking progress through the mirror and by strength levels. I go to the gym at odd times so the scale reading I get from the weight room scale is worthless. I have some pictures I may post from a summer vacation when I was about 10-15 pounds lighter. Started a push/pull/legs split once I got to college and gained about 10 or so pounds relatively quickly while staying pretty lean. Although I'm still looking for hypertrophy, my main goal right now is to get my strength levels up to a solid level. I'd like to get another 10 pounds on my frame while I'm doing Madcow, but I'm finding that 3,500 calories a day may not be enough with what is normally 6 days of training (3 weights/3 cardio).

Hope your progress is going well Be!

Will post my diet tomorrow morning. Should be in the 4,500 calorie range, but that estimate may be a little high.

chevelle2291
04-20-2010, 01:39 PM
Calories from yesterday. Lots of protein and calories. Definitely needed after my surprise rock star diet last weekend.

chevelle2291
04-20-2010, 08:27 PM
Workout for 4/20/2010
Squat
115x5
145x5
175x5
175x5
Military Press
65x5
75x5
90x5
110x5
Deadlift
180x5
215x5
250x5
285x5

decline crunches
40#x3x12

Notes:
Squat
Easy, no issues. Felt a little heavy on last reps but that's to be expected with no rest day in between workouts

Military
Not too hard actually. Had heels together and started each rep from clavicle.

Deadlift
Focused on sitting back, getting my stomach full of air, and pulling back. Form was pretty good. 250x5 felt really hard. 285x5 was VERY hard. Form wasn't terrible, in fact it was probably a lot better than when I pulled 280x5 last week as I was focusing on sitting back more. Hips rose faster than my arms on three of the reps---I think I'm starting to find my natural sticking point. I definitely would not say the form was bad, however. I did not feel my back rounding at all. I'm hoping I can push to 300x5 before I have to deload, although that may be a stretch.

Behemoth
04-20-2010, 08:32 PM
Excellent awareness you have of training technique. Deads and squats in the same day... have fun tomorrow :-p

chevelle2291
04-20-2010, 09:53 PM
Excellent awareness you have of training technique. Deads and squats in the same day... have fun tomorrow :-p

http://kimdy.kri.re.kr/others/entertainment/starwars/stills/yoda.jpg

Be, you're like a weightlifting Yoda! :clown:

Thanks Be. I spend a lot of time on different sites reading up on form. I'm pretty happy with my squat form, happy with my deadlift form until it gets REALLY heavy, and think my bench is acceptable. I could definitely get more leg drive and maybe a bigger arch on my bench. I could probably get a wider grip too. I use a closer grip to save my shoulders a bit, a wider grip seems to bother them.

Calories for the day are lookin' good. Just had two grilled honey mustard snack wraps from McDonald's, one of the few things I can eat from that place.

chevelle2291
04-21-2010, 02:09 PM
Diet from April 20, 2010

Lots of protein. Went a little over 4,000 just in case my estimate was a little off. I think I'm going to drop back down to 3,500 calories.

Allergies have been absolutely terrible lately. Yesterday (April 20) I had a good amount of dairy (couple cups of cottage cheese, lots of whole milk and skim milk). Usually, dairy doesn't bother me. When I was like 10 I used to have a very mild reaction to dairy (runny nose, sneezing, that's it). I haven't experienced the reaction in 8 years. However, it seems that my allergic reactions to the pollen in the air is bringing out my dairy reaction again :swear::swear::swear::swear:. Yesterday, I felt tired and weak all day after my workout, had trouble breathing (so bad that I had to use my inhaler, which I haven't done in five years), coughing, wheezing, you name it, I had it.

I'm avoiding dairy as much as I can today. I'm not sure how I'm going to get 3,500 calories in now, looks like I have a lot of eating to do. Getting my bodyweight in protein is going to suck too. :cry:

Edit: It'd probably help if I attached the graphs and charts, huh? :)

chevelle2291
04-21-2010, 02:15 PM
Workout for Wednesday, April 21, 2010

Ab circuit (one minute at each station, 3 rounds for a total of 12 minutes--done until faliure or time goes out)
15# dumbbell arm circles
swiss ball leg raises
25# Parallel hanging crunches
Bosu ball+swiss ball planks

Cardio
Tabata "sprints" on indoor track

Felt really weak during my workout. Had just a peanut butter sandwich before. I took it a little easy on the cardio today as I've been having trouble breathing lately. Was still challenging, but I wouldn't say it was all out. Was still wheezing at the end, however.

Aiming for about 3,500 calories today. Tomorrow I up the weight in squats, bench, and rows. My workout will be later than usual so hopefully that'll help. I might crack open my old container of creatine sugar mix to see if that'll give me a little boost during my workouts. We'll see.

Behemoth
04-21-2010, 08:19 PM
Do you weigh yourself daily? I'd really like to watch AM weight over a little bit of time to see how your bodies responding to what you're throwing at it. Which on the whole I like. What do you guestimate your BF at and how easily do you gain BF? Also, how is the bodyfat stored? Do you have areas that are heavily disporptioned with it? I personally carry most of mine around my spare tire and ass. Pictures, if possible, would be clutch (no homo). A personal opinion of mine is how ones bodyfat is stored is maybe the most monumental factor to consider when devising a gaining or cutting plan, mostly in regard to how heavy you can bulk and how hard you can diet without detrimental results.

chevelle2291
04-21-2010, 09:35 PM
Do you weigh yourself daily? I'd really like to watch AM weight over a little bit of time to see how your bodies responding to what you're throwing at it. Which on the whole I like. What do you guestimate your BF at and how easily do you gain BF? Also, how is the bodyfat stored? Do you have areas that are heavily disporptioned with it? I personally carry most of mine around my spare tire and ass. Pictures, if possible, would be clutch (no homo). A personal opinion of mine is how ones bodyfat is stored is maybe the most monumental factor to consider when devising a gaining or cutting plan, mostly in regard to how heavy you can bulk and how hard you can diet without detrimental results.

Be, you can just ask for a picture of my ass, I won't judge you. :P I don't weight myself in the morning as I don't have a scale in my dorm. ::bang:. Why I didn't grab my home scale when I went to college I have no idea. I weigh myself every once in a while at the gym scale, but that measurement is worthless as I have different clothes, food in my stomach, etc., each time. I know my local Walgreens has a digital scale for $20, which I may pick up since without a scale I have no clue if what I'm doing is working.

I'd estimate bodyfat to be 10-12%. I have pretty visible abs, not "dry," but definitely visible. I seem to carry most of my fat in my thighs, a little in my thighs, ass, and lower back. I don't gain fat all that easily. For example, I went on what you could call a "dirty" bulk when I first got to school. I ate a little more loosely (not much though, not like candy and fast food and crap, just a little more ice cream than usual), did less cardio (only did weight training 3x a week), and drank alcohol on a weekly basis (weekends only, rarely (rarely!) to excess). Afterwards, I gained about 10-15 pounds, from 140-145 (did competitive cycling in the summer, talk about skinny) to 165.

Went home, and my friends noticed a little loss of abdominal definition, but that's to be expected seeing as how I was rail thin with body fat probably in the upper single digits when I was cycling.

I seem to lose fat relatively easily. After my "dirty" bulk, I upped the cardio to 3x a day, along with doing HST. Lost pretty much any body fat I gained from the bulk. I think that if I went on a cut for six weeks or so (low carb, if not keto) I could get down to single digits from where I'm at now, although it'd be worthless with the amount of mass I have. :cry:

For body type, I'd say I'm ecto-mesomorphic, with more of a lean to ecto, I just seem to gain and lose fat a little bit easier than a true ecto. I'm just barely under six foot, if I'm not six foot, and I have long limbs and a short torso.

I could probably snap some shots of myself at school, but I'd prefer not to as I'd have to do it pretty early/late so that I don't have a friend walk in and see me snapping pics of my near-naked self. I've already been caught "posing" and don't want to draw more attention to myself :). This floor already thinks I'm crazy for not drinking every weekend.

Be, I'll just give you a run-through of my training history.

Age 13--begin working out in friend's basement, then move on to high school gym. Typical beginner routine, with bench 2x a week, and squatting once a week. Gained about ten pounds. Ate barely maintenance as I am a former fat kid and didn't want to gain weight.

14-16--super restrictive diet. Probably 1,500-2,000 calories a day, training 3x a week high volume session of push/pull/legs and 20 mins of HIIT cardio and or high-intensity steady-state cardio. Was ripped up, but very small (around 140 at 5'10"). Strength never got much higher than 135x3x10 bench, and about 160-170x3x10 squat. I set a goal for myself to have a six pack while I was in high school, which I reached easily.

16-17--started reading up a bit more on training. Was still in a calorie deficit, but did a small cycle of Starting Strength, focusing on form. Also did quite a bit of Olympic lifting, focusing on clean and jerk, which I have down okay (for teaching myself basically) and snatch (I still suck at). Most of my training was still push/pull/legs with high volume. Went on a keto diet (Anabolic Diet--high fat, low carb, 3,000 calories a day), and got pretty ripped on it. Might try keto again sometime if I decide to cut

17-18-started competitive cycling. Did some training in the weight room during the off season, but not much. Strength stayed around the same as before.

18-19--got back into the weight room at college. Did a push/puil/legs with medium volume for first couple of months on my "dirty" bulk, gained about 10 pounds. Strength increases were gradual, yet consistent. Trained with about 80-90% of max on most lifts. Then did a cycle of HST, which was a waste since I wasn't eating enough to gain. Then started Madcow, which is what I'm doing now.

Current diet is about 3,500 calories with an aim for a 40/30c/30f split, but that usually doesn't happen as I'm at the hands of the cafeteria food for now and I don't want to waste the meal plan my parents paid for. I could probably do a high protein, high fat diet on cafeteria food, but getting a super-specific macro split while at college could be tough. When I have more money next year I'll probably (although not certain) start cooking at least a few of my meals in my dorm (community kitchen).

For the summer, if I go strict on the diet and try to gain some solid weight, I'm thinking of doing a diet with high protein and fat, with most carbs centered around workout times (pre-during-post). What do you think? Good idea?

Appreciate the help! :thumbup:

Mark!
04-22-2010, 04:43 AM
I think your fat stores are pretty much the same as a lot of guys. Mine are thighs, love handles and ass. I have noticed my thighs and knees are thinning out, so are my thumbs...yeah. Get that scale. We have a scale where I work on days I'm there but that damn thing always pisses me off. It's off by 7.5 pounds, one day I weighed with just undies on, get so pissed and depressed, haha. A good quality scale keeps everyone sane, regardless of gaining or losing.

chevelle2291
04-22-2010, 10:02 AM
I think your fat stores are pretty much the same as a lot of guys. Mine are thighs, love handles and ass. I have noticed my thighs and knees are thinning out, so are my thumbs...yeah. Get that scale. We have a scale where I work on days I'm there but that damn thing always pisses me off. It's off by 7.5 pounds, one day I weighed with just undies on, get so pissed and depressed, haha. A good quality scale keeps everyone sane, regardless of gaining or losing.

Yea, I ended up taking a video of myself yesterday to give me an idea of where I'm at. Definitely had fat mostly around my lower back and ass. Thighs actually looked pretty lean when flexed. I'll probably post the video, or I may take another one later with my face covered in case any of my friends were to find this site. Having a video of me flexing playing in front of my fraternity house is not exactly my idea of a good time haha.

I'll probably pick the scale up later today. It's electronic, so it should be relatively accurate. Thanks for stopping in Mark.

chevelle2291
04-22-2010, 01:57 PM
Diet for Wednesday, April 21, 2010

This came out a LOT better than I thought it would. I drank no milk yesterday (except in my protein shake that night) as I had a severe reaction to dairy on Tuesday, which was probably brought about by my alleriges to pollen. So, I thought for sure Wednesday would be screwy in terms of calories in, but I actually hit 3,500 apparently. I like to use a leeway of about 150 or so calories when using Myplate, as I only estimate as best I can. MyPlate is pretty accurate though, so I'm pretty sure I hit my targets.

Today's diet is looking a little rough so far. The food at the cafeteria was awful today, so I stuck to slices of pizza (the pizza here actually has a good macro breakdown, with a solid dose of carbs (30ish per slice) protein (18g per slice I believe) and fats (8 or so grams per slice) and a little bit of whole milk. I felt like I wasn't getting in enough carbs and overall calories, so I took some peanut butter, spread it on the sides of a soup bowl, and then put some chocolate soft serve in the middle to boost up my calories for the day. It's definitely not the cleanest source of calories. Normally I would go for cottage cheese, but I was worried that the cottage cheese might be too much raw dairy for me, so I went with the ice cream, which never seems to give me trouble.

With the peanut butter, the ice cream combo should be 700 or so calories, which I desperately needed. So far, I'm probably sitting at 1800 or so calories today, which is good as my schedule is hectic from here on out and I don't know when I'll eat again.

The attached pictures are yesterday's diet. I may start cutting out milk a little more now. With less milk, I have less pure sugar and carbs in my diet, and I can get my protein from other souces. Anybody have any input on this?

chevelle2291
04-23-2010, 12:43 AM
Workout for Thursday, April 22, 2010

10 minute dynamic warm-up
Squat
115x5
145x5
175x5
200x5
235x3 (easy as heck, I almost jumped for joy at the end of this set haha)
175x8--didn't take a long enough rest period after my strength set before starting this, so it was a little tough, but not terrible.

Bench
95x5
120x5
145x5
170x5
195x3--easy, super pumped. Can't wait to do 200 for 3-5.
145x8

Row
70x5
85x5
105x5
120x5
145x3--rough. Form was a lot better than last week, but it was still hard. I'm definitely getting into a groove with this though. My form has really come around and my body is getting used to the movement. Shouldn't be a big issue in the future.
110x8

Pullups (rushed, done with back-to-back with sets of dips, bleh)
10-6-3.5 20# weight

Dips
10-10-8 25# weight

Felt like this workout was going to blow. Was low on calories again today due to allergies (drinking no milk really blows). I also decided to take this weird creatine/sugar mix with me to the gym instead of my normal protein shake. Big fail. The creacrap tasted horrible and probably dehydrated me a bit. I was able to blow through my strength sets, however, so overall the workout went pretty well.

Ended up buying the scale from walgreens. Tested out an open model and it kept giving me the same reading, so whether or not its accurate to my weight shouldn't matter as long as I keep progressing from what it initially told me. I've decided to weigh myself every morning right as I wake up. I'm hoping to weigh in around 159-160 tomorrow, but wouldn't be surprised if I was lower. Damn, I need to eat.

I'm hoping it'll rain tomorrow so I can consume some more milk. Every time it rains my allergies get better, so maybe that'll be the case tomorrow.

After talking to Behemoth, it looks like my fat intake is consistently high due to eating too much peanut butter. I'm going to try and limit how much fat I get in my diet, replacing those calories with carbs and seeing how my body responds. I'm going to try and keep fat around 80g to start, carbs around 350-400g, and protein around 200g. We'll see how it goes. Obviously, the gram counts are going to be mostly estimated (pretty accurate estimate), so I may be off by 20 or so grams, but it's the best I can do at the moment.

250x5 squat is coming, I can smell it.....

Mark!
04-23-2010, 02:35 AM
Solid work here bro. Squats are nice. You got the 250x5 man.

Off Road
04-23-2010, 07:01 AM
Good progress. You are getting those squats died in. Nice!

chevelle2291
04-23-2010, 09:20 AM
Thanks guys! Weighed myself a few minutes ago, 158.6. :(. Kind of what I expected, but I definitely want to be hitting 160 within the next couple of weeks. :evillaugh:

Behemoth
04-23-2010, 03:20 PM
Workout for Thursday, April 22, 2010

10 minute dynamic warm-up
Squat
115x5
145x5
175x5
200x5
235x3 (easy as heck, I almost jumped for joy at the end of this set haha)
175x8--didn't take a long enough rest period after my strength set before starting this, so it was a little tough, but not terrible.

Bench
95x5
120x5
145x5
170x5
195x3--easy, super pumped. Can't wait to do 200 for 3-5.
145x8

Row
70x5
85x5
105x5
120x5
145x3--rough. Form was a lot better than last week, but it was still hard. I'm definitely getting into a groove with this though. My form has really come around and my body is getting used to the movement. Shouldn't be a big issue in the future.
110x8

Pullups (rushed, done with back-to-back with sets of dips, bleh)
10-6-3.5 20# weight

Dips
10-10-8 25# weight

Felt like this workout was going to blow. Was low on calories again today due to allergies (drinking no milk really blows). I also decided to take this weird creatine/sugar mix with me to the gym instead of my normal protein shake. Big fail. The creacrap tasted horrible and probably dehydrated me a bit. I was able to blow through my strength sets, however, so overall the workout went pretty well.

Ended up buying the scale from walgreens. Tested out an open model and it kept giving me the same reading, so whether or not its accurate to my weight shouldn't matter as long as I keep progressing from what it initially told me. I've decided to weigh myself every morning right as I wake up. I'm hoping to weigh in around 159-160 tomorrow, but wouldn't be surprised if I was lower. Damn, I need to eat.

I'm hoping it'll rain tomorrow so I can consume some more milk. Every time it rains my allergies get better, so maybe that'll be the case tomorrow.

After talking to Behemoth, it looks like my fat intake is consistently high due to eating too much peanut butter. I'm going to try and limit how much fat I get in my diet, replacing those calories with carbs and seeing how my body responds. I'm going to try and keep fat around 80g to start, carbs around 350-400g, and protein around 200g. We'll see how it goes. Obviously, the gram counts are going to be mostly estimated (pretty accurate estimate), so I may be off by 20 or so grams, but it's the best I can do at the moment.

250x5 squat is coming, I can smell it.....

Nice workout, way to make squats your bitch. What type of rows are those you're doing out of curiousity?

I was a little aprehensive of even mentioning the fat to you because I was afraid you were going to cut it back. And I definetly didn't mean to do that. Fact of the matter is this, you're currently lean and you seem to be having a hard time dialing in putting on some mass. I wouldn't subtract ANYTHING from what you currently doing diet wise. Only add to at this point (definetly think you need to eat more carbs daily). And unless you start softening up too much too quickly (and rememebr at least a little bit has got to be accepted) only then think about what and how much you should cut anything back -- in which case I'd reccomend the fat. But I woudln't drop a gram of it right now bro. I'd be taking advantage of that cafeteria and treating it like an all you can eat buffet!

chevelle2291
04-23-2010, 04:53 PM
Nice workout, way to make squats your bitch. What type of rows are those you're doing out of curiousity?

I was a little aprehensive of even mentioning the fat to you because I was afraid you were going to cut it back. And I definetly didn't mean to do that. Fact of the matter is this, you're currently lean and you seem to be having a hard time dialing in putting on some mass. I wouldn't subtract ANYTHING from what you currently doing diet wise. Only add to at this point (definetly think you need to eat more carbs daily). And unless you start softening up too much too quickly (and rememebr at least a little bit has got to be accepted) only then think about what and how much you should cut anything back -- in which case I'd reccomend the fat. But I woudln't drop a gram of it right now bro. I'd be taking advantage of that cafeteria and treating it like an all you can eat buffet!

It's funny that you said I made squats my "bitch." I put those exact words in my phone as a note from that workout haha.

The rows are full-ROM, from the floor, like this link (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/). I'm pretty happy with my form on these right now, it's definitely come a long way.

I'm going to start adding some more carbs into my diet, with probably just a little less fat than I've been taking in. I think I definitely need to start eating more, maybe in the 4,000~ range. Although in terms of strength-to-weight I'm pretty happy with my current weight, I definitely need to be up near 165 in the next couple of weeks. Be, how do you think I am in terms of protein? Should I bump it up a little bit?

The next few days (today, tomorrow) are going to be dietary hell. I"m probably going to aim for 2,500-3,000 calories, with 5-600 of those being empty calories from drinking. I'm just going to try and get my bodyweight in protein in and just focus on not losing any muscle while minimizing fat gains from the drinking. Think that's a good plan?

Behemoth
04-23-2010, 06:30 PM
Bad plan. I'm not going to hate on you for drinking, not at all. I'm walking proof that you can make great gains and drink as I've done it in the past. You're in college so that's not even worth adressing. That all being said, I don't like the plan. It's becoming more and more evident that you're pretty ectormorphic. I think you may be a little too bodyfat phobic too. I think with the way ease you've outlined that bodyfat can be removed... there is no justification for a day under 3500 calories ON TOP of drinking. I'd rather see you hit your calorie goals and drink the night away than eat only 2,500 and not a drop of alcohol.

chevelle2291
04-24-2010, 09:17 AM
Bad plan. I'm not going to hate on you for drinking, not at all. I'm walking proof that you can make great gains and drink as I've done it in the past. You're in college so that's not even worth adressing. That all being said, I don't like the plan. It's becoming more and more evident that you're pretty ectormorphic. I think you may be a little too bodyfat phobic too. I think with the way ease you've outlined that bodyfat can be removed... there is no justification for a day under 3500 calories ON TOP of drinking. I'd rather see you hit your calorie goals and drink the night away than eat only 2,500 and not a drop of alcohol.

Read your post just before I went out and immediately downed another protein shake, some bread, and some peanut butter haha. Unfortunately, I know I was still in a deficit yesterday. You're right about me being a little body fat phobic. I'm a former fat kid, so my number one fear is turning into that guy again. I'm slowly starting to change my outlook to view fat as something that is temporary and that is a necessity if I want to gain muscle relatively quickly.

AM weight: 157.2.--obvious water weight loss. Still, I hate seeing myself go DOWN on the scale :bash:

Behemoth
04-24-2010, 10:08 AM
Read your post just before I went out and immediately downed another protein shake, some bread, and some peanut butter haha. Unfortunately, I know I was still in a deficit yesterday. You're right about me being a little body fat phobic. I'm a former fat kid, so my number one fear is turning into that guy again. I'm slowly starting to change my outlook to view fat as something that is temporary and that is a necessity if I want to gain muscle relatively quickly.

AM weight: 157.2.--obvious water weight loss. Still, I hate seeing myself go DOWN on the scale :bash:

Stoked we can watch your weight now. Can't look at 157.2 as a drop. Just because it was 158.6 yesterday doesn't mean that was real. As you already said you know the fluctuation of water. I mean watch my diet numbers. I'm cutting and throughout the week will vary 7 or 8lbs up and down. Doesn't bother me as I know it's normal. It's only over the scheme of a few weeks or even months that watch the gradual pattern drop just as we're going to watch yours gradually increase.

5' 11" and 155-160lbs bodyfat should the last thing you're concerned with.I'd like to see you hit 180-185 before even thinking about the little BF you have on you. I think my first real bulk I was 140-145 (I'm a little shorter than you though) and went to 173 maybe 6 or 7 months later. Shed that fat on my cut and was so pleased with how much better I looked I continued the pattern for 7 more years!

chevelle2291
04-24-2010, 10:15 AM
Stoked we can watch your weight now. Can't look at 157.2 as a drop. Just because it was 158.6 yesterday doesn't mean that was real. As you already said you know the fluctuation of water. I mean watch my diet numbers. I'm cutting and throughout the week will vary 7 or 8lbs up and down. Doesn't bother me as I know it's normal. It's only over the scheme of a few weeks or even months that watch the gradual pattern drop just as we're going to watch yours gradually increase.

5' 11" and 155-160lbs bodyfat should the last thing you're concerned with.I'd like to see you hit 180-185 before even thinking about the little BF you have on you. I think my first real bulk I was 140-145 (I'm a little shorter than you though) and went to 173 maybe 6 or 7 months later. Shed that fat on my cut and was so pleased with how much better I looked I continued the pattern for 7 more years!

185, even at a less than optimal bodyfat ,would be pretty nice to see on the scale. I asked you this before in a PM but it was a pretty jumbled question. Do you think Madcow 5x5 is enough volume/work for someone who is pushing for mostly hypertrophy? I like the program a lot, and enjoy watching my strength increase, but I'm not sure if it is the best thing for me if I'm trying to gain size? I was thinking about doing a few cycles as is, and then maybe doing a sort of 5x5+supplementary lifts, or going off 5x5 completely and doing the BB beginner program from the WBB article. What do you think? Again, thanks for the help.

Edit: I know we have different body types, but what program did you use to gain most of your size. Also, how tall are you?

Behemoth
04-24-2010, 10:24 AM
I'm 5'8 3/4". But I round up to 5 9 lol.

To be honest I don't know the specifics of the program other than what I see in your journal. And to be honest, I love what I see in your journal. Your lifting is centered around all the big compound lifts and around progression, which to me is really the only important thing for a relatively simple routine like you should be on. The added isolation lifts are good but I like that you don't have excessive amounts of them.

I simply used a push/pull/legs for years. Chest and tris, Back and bi, Legs. Focusing on squats, deadlifts, and compound pushes. I did your flys and skullcrushers and curls and whatnot but only a few sets per week. I ate big and as long as I kept striving to add reps or weight on all my lifts, I kept growing like I wanted to. I personally haven't seen a thing I didn't like about your lifting yet though, it should definetly do the job for the time being.

Cmanuel
04-24-2010, 10:35 AM
185, even at a less than optimal bodyfat ,would be pretty nice to see on the scale. I asked you this before in a PM but it was a pretty jumbled question. Do you think Madcow 5x5 is enough volume/work for someone who is pushing for mostly hypertrophy? I like the program a lot, and enjoy watching my strength increase, but I'm not sure if it is the best thing for me if I'm trying to gain size? I was thinking about doing a few cycles as is, and then maybe doing a sort of 5x5+supplementary lifts, or going off 5x5 completely and doing the BB beginner program from the WBB article. What do you think? Again, thanks for the help.

Edit: I know we have different body types, but what program did you use to gain most of your size. Also, how tall are you?


I think madcow 5x5 is really good for gaining mass as long as the caloric excess was there. It put about 30 lbs on me in late 2007 in the two cycles I ran of it.

In fact, I think after my competition in July, I may use the 5x5 advanced to finally get up to about 210 after seeing how well the intermediate worked for me to gain size.

chevelle2291
04-24-2010, 11:14 AM
I'm 5'8 3/4". But I round up to 5 9 lol.

To be honest I don't know the specifics of the program other than what I see in your journal. And to be honest, I love what I see in your journal. Your lifting is centered around all the big compound lifts and around progression, which to me is really the only important thing for a relatively simple routine like you should be on. The added isolation lifts are good but I like that you don't have excessive amounts of them.

I simply used a push/pull/legs for years. Chest and tris, Back and bi, Legs. Focusing on squats, deadlifts, and compound pushes. I did your flys and skullcrushers and curls and whatnot but only a few sets per week. I ate big and as long as I kept striving to add reps or weight on all my lifts, I kept growing like I wanted to. I personally haven't seen a thing I didn't like about your lifting yet though, it should definetly do the job for the time being.

$hit, you're 5'9 and you're weighing in around 190 pounds these days?:omg: I know you are cutting from a bulk and will still drop a few pounds before you're sub-10%, but damn, talk about nearing your genetic potential.

Thanks for the quick reply. Sounds like I'll definitely be sticking with 5x5 for a while. It sounds silly to say, but after just a few weeks on this program, I feel like my body is more dense than before. Probably psychological, but still. I also love the confidence hitting strength PR's gives me. It feels like I accomplish something every time I hit the gym. I'm hoping I can stay on my first cycle for 5 more weeks before I have to deload. I think it's doable if I up the calories some.

After a few cycles, I may modify it slightly by putting in a few more isolation lifts for things like shoulders and calves. The additions will be gradual, however.

chevelle2291
04-24-2010, 11:24 AM
I think madcow 5x5 is really good for gaining mass as long as the caloric excess was there. It put about 30 lbs on me in late 2007 in the two cycles I ran of it.

In fact, I think after my competition in July, I may use the 5x5 advanced to finally get up to about 210 after seeing how well the intermediate worked for me to gain size.

Thanks for the input C. The advanced 5x5 was an interesting read. Once I stall out on the intermediate version I'll probably switch to either the advanced or a higher-volume split. What do you think of the Texas Method? I've been reading over it a little bit lately and thought it was interesting that on TM you go for a PR every week. I also thought the recovery day in the middle of the week was interesting, similar to the mini-deload on squats that intermediate 5x5 has. When I was briefly on Starting Strength, I had trouble with the 5x5 sets across squats, however. It took a lot out of my CNS, but I also wasn't eating enough at the time. Have any experience on TM?

Behemoth
04-24-2010, 12:00 PM
$hit, you're 5'9 and you're weighing in around 190 pounds these days?:omg: I know you are cutting from a bulk and will still drop a few pounds before you're sub-10%, but damn, talk about nearing your genetic potential.

Thanks for the quick reply. Sounds like I'll definitely be sticking with 5x5 for a while. It sounds silly to say, but after just a few weeks on this program, I feel like my body is more dense than before. Probably psychological, but still. I also love the confidence hitting strength PR's gives me. It feels like I accomplish something every time I hit the gym. I'm hoping I can stay on my first cycle for 5 more weeks before I have to deload. I think it's doable if I up the calories some.

After a few cycles, I may modify it slightly by putting in a few more isolation lifts for things like shoulders and calves. The additions will be gradual, however.


Nowhere near it... I'll be in the 170s on stage, likely the lower end too. I have years and years and years of muscle gain ahead of me... I'm only 23. I plan to keep growing through my 30s.

Hitting PR's gives you the immediate gratification that keeps you hungry for your next workout. And apart from being the most important part as far as in the gym goes, it's also often the motivation to keep you going in the beginning of a bulk while some of the gains that take considerable more time develop visually come about.

Doubt it's just psychological, you're doing **** right. Just keep lifting hard EVERY damn set and hit your calories EVERYdamn day. This consistency will take you wherever you want to go bro, amazingly simple huh?

chevelle2291
04-24-2010, 02:32 PM
Nowhere near it... I'll be in the 170s on stage, likely the lower end too. I have years and years and years of muscle gain ahead of me... I'm only 23. I plan to keep growing through my 30s.

Hitting PR's gives you the immediate gratification that keeps you hungry for your next workout. And apart from being the most important part as far as in the gym goes, it's also often the motivation to keep you going in the beginning of a bulk while some of the gains that take considerable more time develop visually come about.

Doubt it's just psychological, you're doing **** right. Just keep lifting hard EVERY damn set and hit your calories EVERYdamn day. This consistency will take you wherever you want to go bro, amazingly simple huh?

Guess so haha. I haven't been in the gym since Thursday because the school gym has been closed. I still got all my 5x5 sessions in for the week, but I'm really itchin' to get back in. :evillaugh:

I didn't know you were only 23. You really know your stuff for such a young age. :bow:

Be, I was wondering if you could help me with something. Most days, I usually hit the gym from around 11 am to 12:30. Usuallly, I'll wake up around 9-93:0, get a solid meal in, and then work out. A lot of mornings, however, I have a hard time getting going that early (I know, I know, 11 a.m. isn't early, but my body just doesn't seem like it's ready to lift heavy. I like working out that early, however, as my classes don't start until later and I like getting my workout out of the way early in case something comes up during the day. Apart from moving my workout time, are there any tricks you use to get going if your body seems to be a little sluggish? I've tried coffee, and will probably try it in the future a little more, but it seems to dehydrate me a little too much. Any other stuff I could do? Thanks.

Behemoth
04-24-2010, 02:47 PM
You get another quick reply... I'm sitting around my apartment not doing anything waiting to go to the gym so I'm all over this haha...

Actually... the reason I'm sitting around is the same as your question... I don't get good workouts early. Tried it many times before but they're always garbage. Believe it or not I get a better workout every time after 8 hours of construction, coming home cleaning up and going to the gym within 2 hours. I actually carry two gym memberships just because the gym I really prefer is only open until 3 on saturdays and 2 on sundays... and that's too early for me. So the second membership is solely so I can workout in the evenings on the weekend... kind of crazy I know.

If I have to get a workout in earlier it just helps if I've been awake and active for a while. I can't roll out of bed and get a good one going. I think this is really just due to the fact that my whole life I've always worked out in the evening though. I'd be willing to speculate that over time (and this isn't even possible since I work during the days, but say I didn't) I got accustomed to working out in the morning then trying to workout in the evening would suck. Maybe just try sticking with it some more if it's really the only feasable time to get it in? (and actually working out earlier most would argue is better as your metabolism and anabolic hormones are jacked and will be elevated for the duration of the day).

Caffeine can definetly help but don't use it as a crutch everytime. I drag ass on days even in the evening due to my diet. I'm VERY cautious of using caffeine to get me going because once you start it very quickly becomes you're going to need it everytime and it will effect you less and less overtime as you know. So I pretty much just use it on days when I know I need to get the workout in and I'll have a little extra time to rest in the very near future (did so on thursday to help me til the weekend where I could recoup some).

One trick I do have is simply to get freshed up. I could never go straight from work to the gym. But after I get a shower and down a preworkout shake it really helps just like a shower in the morning wakes me up for the day. On days I'm beat from work I soak in some epsom salts then take a cool shower and that really refreshes me. But a lot of this is due to the fact that I'm physically beat and achey due to work and this temporarily relieves it until I get a few sets under my belt in the gym (and once that happens I got so many endorphins going I almost always forget all about my lethargy until I get back home and sit down for a few minutes...

I'd stick with trying to make it work at your regular time for the time being. Maybe do some very, very brief physical activity to get yourself pumped up, like hike up the stairs at your dorm (if its got them) real quick a few times then go get yourself ready for your workout. I got be pumped before I walk into the gym, if I walk in beat and try to get it going there it's pretty unlikely I'm gonna have a good one...

chevelle2291
04-24-2010, 03:01 PM
You get another quick reply... I'm sitting around my apartment not doing anything waiting to go to the gym so I'm all over this haha...

Actually... the reason I'm sitting around is the same as your question... I don't get good workouts early. Tried it many times before but they're always garbage. Believe it or not I get a better workout every time after 8 hours of construction, coming home cleaning up and going to the gym within 2 hours. I actually carry two gym memberships just because the gym I really prefer is only open until 3 on saturdays and 2 on sundays... and that's too early for me. So the second membership is solely so I can workout in the evenings on the weekend... kind of crazy I know.

If I have to get a workout in earlier it just helps if I've been awake and active for a while. I can't roll out of bed and get a good one going. I think this is really just due to the fact that my whole life I've always worked out in the evening though. I'd be willing to speculate that over time (and this isn't even possible since I work during the days, but say I didn't) I got accustomed to working out in the morning then trying to workout in the evening would suck. Maybe just try sticking with it some more if it's really the only feasable time to get it in? (and actually working out earlier most would argue is better as your metabolism and anabolic hormones are jacked and will be elevated for the duration of the day).

Caffeine can definetly help but don't use it as a crutch everytime. I drag ass on days even in the evening due to my diet. I'm VERY cautious of using caffeine to get me going because once you start it very quickly becomes you're going to need it everytime and it will effect you less and less overtime as you know. So I pretty much just use it on days when I know I need to get the workout in and I'll have a little extra time to rest in the very near future (did so on thursday to help me til the weekend where I could recoup some).

One trick I do have is simply to get freshed up. I could never go straight from work to the gym. But after I get a shower and down a preworkout shake it really helps just like a shower in the morning wakes me up for the day. On days I'm beat from work I soak in some epsom salts then take a cool shower and that really refreshes me. But a lot of this is due to the fact that I'm physically beat and achey due to work and this temporarily relieves it until I get a few sets under my belt in the gym (and once that happens I got so many endorphins going I almost always forget all about my lethargy until I get back home and sit down for a few minutes...

I'd stick with trying to make it work at your regular time for the time being. Maybe do some very, very brief physical activity to get yourself pumped up, like hike up the stairs at your dorm (if its got them) real quick a few times then go get yourself ready for your workout. I got be pumped before I walk into the gym, if I walk in beat and try to get it going there it's pretty unlikely I'm gonna have a good one...

Thanks for the help. It's the same here, I'm pretty much just sittin' around waiting to go eat haha. To be honest, it's not the ONLY time I could work out, but it just works better for my schedule. I'm going to try and get accustomed to it. I think my issue is that I don't get enough fast-digesting carbs before I head to the gym. I usually have breakfast potatoes, eggs, and chocolate milk. I know there's some sugar in the chocolate milk, but I'm thinking that it's not enough to really get me going. If I wasn't runnin' out of money I'd get RESULTS, but for now I think I'm going to try eating some honey 30 minutes before my workout. Hopefully that'll help. A quick shower would probably help too.

A friend of mine's brother used to have two gym memberships, one to the gym I usually go to when I'm home, which is a weird combo of a PL/bodybuilding/soccer mom gym (wtf??). That gym has weird hours however, so he also had a membership to an Xsport (think 24 Hour Fitness but you can deadlift and lift heavy $hit). After I joined Xsport, I understood why he did it. When you find a gym you really like, you stick with it even it doesn't have the best hours for your schedule.

Behemoth
04-24-2010, 03:24 PM
Thanks for the help. It's the same here, I'm pretty much just sittin' around waiting to go eat haha. To be honest, it's not the ONLY time I could work out, but it just works better for my schedule. I'm going to try and get accustomed to it. I think my issue is that I don't get enough fast-digesting carbs before I head to the gym. I usually have breakfast potatoes, eggs, and chocolate milk. I know there's some sugar in the chocolate milk, but I'm thinking that it's not enough to really get me going. If I wasn't runnin' out of money I'd get RESULTS, but for now I think I'm going to try eating some honey 30 minutes before my workout. Hopefully that'll help. A quick shower would probably help too.

A friend of mine's brother used to have two gym memberships, one to the gym I usually go to when I'm home, which is a weird combo of a PL/bodybuilding/soccer mom gym (wtf??). That gym has weird hours however, so he also had a membership to an Xsport (think 24 Hour Fitness but you can deadlift and lift heavy $hit). After I joined Xsport, I understood why he did it. When you find a gym you really like, you stick with it even it doesn't have the best hours for your schedule.


Sitting around to eat? WTF... unless the cafeteria is closed and you don't have any food of your own I hope you got a good excuse for not eating right now. You oughtta have food in your mouth 5 seconds after the thought of eating crosses your mind!

Potatoes, eggs, and choco milk sounds like a stellar bulking breakfast for you. But, how long before your workout is that? Could be timing, it could be that the food (namely carbs) have already had their impact on your blood sugar and you're on the downside of the elvation. I'd say it's unlikely though because potatoes aren't terribley fast digested and even the sugar you are consuming in milk is going to be GREATLY slowed due to the fat, protein, and other carbs it's consumed with. Idealy a good whole food meal (like this) would be consumed somewhere around an hour to an hour and half before your workout. The honeys not a bad idea to try, and 30 minutes like you said should be a good timeframe.

There's nothing special about results. It's creatine mono, BA, HMB, and dextrose. The only thing in there that's going to get you going is the dextrose. And we all know that carb is just sugar that you can find in a multitude of candy... like pixie sticks. I'm not saying dextrose is bad, I'm just saying that if all you're looking for a a preworkout bump to get you going, that your money could probably be better spent on other supps, or even at the grocery store and go a lot farther. I've never tried it personally and am not bashing it, I like ALN for the most part. I simply don't like to see money spent on supps that people don't necessarily need. And don't read that to mean that you wouldn't benefit from results either, you very well may. I'm simply talking about it with regard to the context we're speaking of using it -- preworkout energy.

However, a little birdie told me they may be working on a pre workout supp right now...

Off Road
04-24-2010, 03:27 PM
One trick I do have is simply to get freshed up. I could never go straight from work to the gym. But after I get a shower and down a preworkout shake it really helps just like a shower in the morning wakes me up for the day. On days I'm beat from work I soak in some epsom salts then take a cool shower and that really refreshes me. But a lot of this is due to the fact that I'm physically beat and achey due to work and this temporarily relieves it until I get a few sets under my belt in the gym (and once that happens I got so many endorphins going I almost always forget all about my lethargy until I get back home and sit down for a few minutes...
I need to try this...thanks.

chevelle2291
04-24-2010, 03:45 PM
Sitting around to eat? WTF... unless the cafeteria is closed and you don't have any food of your own I hope you got a good excuse for not eating right now. You oughtta have food in your mouth 5 seconds after the thought of eating crosses your mind!

Potatoes, eggs, and choco milk sounds like a stellar bulking breakfast for you. But, how long before your workout is that? Could be timing, it could be that the food (namely carbs) have already had their impact on your blood sugar and you're on the downside of the elvation. I'd say it's unlikely though because potatoes aren't terribley fast digested and even the sugar you are consuming in milk is going to be GREATLY slowed due to the fat, protein, and other carbs it's consumed with. Idealy a good whole food meal (like this) would be consumed somewhere around an hour to an hour and half before your workout. The honeys not a bad idea to try, and 30 minutes like you said should be a good timeframe.

There's nothing special about results. It's creatine mono, BA, HMB, and dextrose. The only thing in there that's going to get you going is the dextrose. And we all know that carb is just sugar that you can find in a multitude of candy... like pixie sticks. I'm not saying dextrose is bad, I'm just saying that if all you're looking for a a preworkout bump to get you going, that your money could probably be better spent on other supps, or even at the grocery store and go a lot farther. I've never tried it personally and am not bashing it, I like ALN for the most part. I simply don't like to see money spent on supps that people don't necessarily need. And don't read that to mean that you wouldn't benefit from results either, you very well may. I'm simply talking about it with regard to the context we're speaking of using it -- preworkout energy.

However, a little birdie told me they may be working on a pre workout supp right now...

:makes a peanut butter sandwich and shoves it down throat: :tuttut:

Oh trust me I wouldn't go out and buy a supp without lookin' into it more. I was just thinkin' about trying a supp like Results if it looked like it would help out. I'm by no means a supp whore. I only take creatine, fish oil, glucosamine, a multi-vitamin, and whey. I figure that's all I need, with the whey even being debatable sometimes. Yep, that breakfast meal is eaten about an hour or so before my workout, sometimes an hour and a half. For now, I'm just gonna try honey and a shower; a lot cheaper :).

chevelle2291
04-24-2010, 08:09 PM
Bought myself a pair of bodyfat calipers and one of Accumeasure's fancy tape measures. The tape measure wasn't really a necessity, but I thought it would help with accuracy a little bit to see where I'm gaining mass. I'll be posting readings in the journal, but I'm not sure how often. I was thinking every Monday morning I'd measure my bodyfat reading, most likely using the Jackson/Pollack 4 caliper method. I want to do the Parillo method, but that's going to be hard to do by myself. I may see if my girlfriend will measure it for me..

I'm debating posting some pics up too...we'll see.

chevelle2291
04-24-2010, 11:03 PM
Decided to post a video on myself as a reference. Trust me, I'm not posting this because I think I look amazing. Keep in mind that I am VERY pale (genetics strikes again!), the lighting isn't really optimal, and this is near the end of the day with no pump/carb load or anything. In real life, I actually look a bit better than this, with more abdominal definition than what shows through in the video (I know, who gives a hoot at 5'11 and 158, right? :tuttut:). Oh yea, and I can't pose, obviously. Anyways, here goes.....
http://www.youtube.com/watch?v=YrFNlu8ExZk

Things I noticed:
I'm built like a monkey. Seriously, I have pretty long arms and long legs on a shorter torso. Overall, however, although I look think I don't think I look as thin as I thought I would, probably due to my pretty thick torso.

Things I liked:
I thought my chest didn't look too bad. I also thought my lats looked okay, considering my size. I actually thought my back shot looked okay, besides the obvious lack of mass. Thought my shoulders looked okay too in the back shot. Although you can see it better in the uploaded video, I thought my quads actually had okay separation going on.

Things I didn't like:
I need size, obviously. Traps looked a lot worse than I thought they would; I usually think they look alright. Arms need a lot more size to get more in line with my torso, moreso my biceps than my triceps. Had some love handle action going on. I seem to accumulate most of my fat on my lower back/oblique/lower ab areas, which I guess isn't exactly a bad thing because I can probably keep some abdominal definition going long into a bulk then.

chevelle2291
04-24-2010, 11:24 PM
Diet for Saturday, 4/24/2010

This is going to be a little off for today. I probably have 250-300 cals to go before I hit 3,500, and probably 50 more grams of protein before the number of grams shown in the diagram is correct. The cafeteria food was really screwy today and I had a hard time finding foods with close macros in MyPlate. May start using Fitday instead...

Behemoth
04-25-2010, 07:56 AM
Chest and lats stood out the most. Overall back double bi looked solid. You're right quads are quite separated. After watching it again noticed just how lean you really are. Stands out early in the beginning when you turn to the side and can see ab separation from the side. Lower back is holding the most fat but pretty much anyone could have called that without seeing the video... pretty standard.

I like that you got a tape measure but I'm a little worried about you using that caliper. You need to gain bodyfat or you're never going to get where you want to be. For you to amass any noticeable size without gaining bodyfat would take you years on end. You need to accept that if you use that you're going to see it increase somewhat, and you need to be comfortable with that. I know that's difficult but you're going to grow 10x quicker if we see you pack on some mass. The time you'll take shedding a few lbs of fat afterward will be worth it. I like the tape measure... a lot. I'd suggest arm, thigh, chest, neck and waist measurements and I wouldn't do it too frequently. A lot of this is getting you in the right long term mindset of yes we're shooting for packing on some mass on you, but even that's going to require a fair amount of time. Fortunately as evident from the video you're not purely ectomorphic. I really think you might be suprised how your body grows when you stick with some high calorie eating for a solid few months.

How long have you been eating at 3500cals a day? And over that period how consisent have you been at hitting that number or more? I've really only been following your journal for a week or so but have you been eating like this for months? Or is it relatively new? Are you stuffed? Or if something told you to eat more everyday would that be possible (I'm not saying that, just trying to gauge how much if any this number is requiring you to forcefeed). And how often since shooting for 3,500 cals a day do you not hit that number? Once a week? Couple times? Rarely?

chevelle2291
04-25-2010, 09:58 AM
Chest and lats stood out the most. Overall back double bi looked solid. You're right quads are quite separated. After watching it again noticed just how lean you really are. Stands out early in the beginning when you turn to the side and can see ab separation from the side. Lower back is holding the most fat but pretty much anyone could have called that without seeing the video... pretty standard.

I like that you got a tape measure but I'm a little worried about you using that caliper. You need to gain bodyfat or you're never going to get where you want to be. For you to amass any noticeable size without gaining bodyfat would take you years on end. You need to accept that if you use that you're going to see it increase somewhat, and you need to be comfortable with that. I know that's difficult but you're going to grow 10x quicker if we see you pack on some mass. The time you'll take shedding a few lbs of fat afterward will be worth it. I like the tape measure... a lot. I'd suggest arm, thigh, chest, neck and waist measurements and I wouldn't do it too frequently. A lot of this is getting you in the right long term mindset of yes we're shooting for packing on some mass on you, but even that's going to require a fair amount of time. Fortunately as evident from the video you're not purely ectomorphic. I really think you might be suprised how your body grows when you stick with some high calorie eating for a solid few months.

How long have you been eating at 3500cals a day? And over that period how consisent have you been at hitting that number or more? I've really only been following your journal for a week or so but have you been eating like this for months? Or is it relatively new? Are you stuffed? Or if something told you to eat more everyday would that be possible (I'm not saying that, just trying to gauge how much if any this number is requiring you to forcefeed). And how often since shooting for 3,500 cals a day do you not hit that number? Once a week? Couple times? Rarely?

AM weight: 158.0

I've been eating at 3,500 calories since I started Madcow, so about four weeks or so. The thing is, my 3,500 calories is really more of an estimate as I use MyPlate to estimate how many calories the cafeteria food has. I don't measure out how much milk I drink, either, although I do think I've gotten good at estimating it now and I always estimate on the low side. I'd say the margin of error on any day is probably 150-200 calories. Am I stuffed? No. I'm full a lot of times, but not absolutely stuffed. Could I eat more? Definitely. I could probably eat at 5,000 and have room for more. I probably miss out on 3,500 probably a total of 7-10 days so far, so relatively frequently :tuttut:.

I'm not surprised you said that about the calipers, I was thinking the same thing myself before I bought them. I'm getting more and more comfortable with the fact that I'm going to put on some bodyfat, and I think that if I keep seeing PRs in the gym and seeing muscle gain then it won't really bother me all that much as long as it's not a drastic bodyfat change. I was just going to use them to gauge how much muscle I've gained as opposed to fat, so if the diet seems to be putting more fat on me than muscle I can make changes.

chevelle2291
04-25-2010, 10:12 AM
Hey Be, I was wondering what kind of cardio you think I should be doing, if any at all? Personally, I like doing cardio 3x a week plus some ab work. Cardio isn't anything crazy, just 15 mins HIIT, or tabata sprints, or sprints. I never do cardio after my workout, I like doing it on off days instead. What do you think?

Behemoth
04-25-2010, 10:27 AM
Hey Be, I was wondering what kind of cardio you think I should be doing, if any at all? Personally, I like doing cardio 3x a week plus some ab work. Cardio isn't anything crazy, just 15 mins HIIT, or tabata sprints, or sprints. I never do cardio after my workout, I like doing it on off days instead. What do you think?

We're gonna watch your weight right now keeping everything the same with what you're doing with exercise and diet. I was skimming through the first page of your journal yesterday and noticing the cardio you do. If within a few weeks we're not seeing you really climb much dropping it is the first change I'd like to see. But not yet. We need a baseline to adjust off of.

chevelle2291
04-25-2010, 11:26 AM
Just found a website that lists all my cafeteria food's nutritional content. This is going to help a ton when trying to calculate my calories for the day! Also, I've switched from MyPlate to Fitday so I can add my own entries. :thumbup:

chevelle2291
04-25-2010, 09:32 PM
Workout for April 25, 2010

Abs and cardio

Timed ab circuit (30 secs. at each station, 3 rotations)
Bosu ball+Swiss ball pikes
18# weight bar wide-grip suitcase crunches
bicycle crunches
hanging leg raises

5 min warmup
Tabata intervals on elliptical
5 minute cool down

Notes: I felt a little antsy today and decided to get in the gym. Usually I take this day off but I haven't done my cardio lately since the gym has been closed and I wanted to get some in. Did some light ab work as well. I forgot how much I liked Tabatas on the elliptical, it gives me a good metabolic workout without leg fatigue. I might stick to these for a while as sprints tire my legs out a lot.

My left knee was bothering me a little bit today and I don't know why. It feels good now, however. I think it may have to do with the fact that I haven't had much water to drink and had a lot of coffee today, so my joints are probably dehydrated.

Went to an Italian restaurant with my girlfriend today. Ended up getting angel hair pasta with tomato sauce and grilled chicken, so a pretty clean meal. Didn't have any of the dessert. I had to estimate what the pasta dish had for caloric content so I may be off by a little bit. I put it at about 800 calories, but I think that might be a little high. I'm way low on calories for the day so I'm off to get a sub or two from the sub shop, some animal crackers, and some more milk. Hells yea!

Btw, I've found that using both Fitday and Myplate together, in which you use Fitday to track everything and add stuff manually and use Myplate to look up easy-to-find food, is really effective. It's how I'll be tracking everything from now on.

Can't wait to get in the gym tomorrow. Going for 235x5 squat, 195x5 bench (I think? :confused:), and a 145x5 row. Rows are going to be tough. I'm probably going to have to rest-pause (very brief) the set to make sure I hit my chest each time. Can't wait! :evillaugh:

chevelle2291
04-26-2010, 12:18 PM
Diet for Sunday, April 25, 2010

Had to hustle at the end of the day to get the cals in. 25 calories under 3,500. :/

chevelle2291
04-26-2010, 01:34 PM
Workout for Monday April 26, 2010
Squats
120x5
150x5
180x5
210x5--this got a little heavy
235x5--tweaked lower back on third rep, kept going. Yes I'm stubborn and a little dumb. :evillaugh:

Bench
100x5
120x5
145x5
170x5
195x5

Row
70x5
90x5
105x5
125x5
145x5--these were a little tough, especially with my lower back being tweaked. I was able to get all reps, but it wasn't really that pretty.

Incline dumbbell hammer curls
25#x10x10x8.5--progress, but my right arm was dead and I couldn't get a ninth rep in :(

Seated triceps extensions (1 dumbbell)
50#x10x10x10

Notes:
I ditched the extensions and crunches today. I already had DOMS in my abs (surprisingly) from yesterday's workout so I decided to skip them, plus my back was tweaked.

I don't really know what happened to my back during squats. I gotta feeling what happened was that in the hole as I was rising I goodmorninged (yes I know that's not a word) the weight up just slightly so that my back rose quicker than my hips did. Normally this wouldn't be that big of an issue, but I think the combination of me squatting heavy just a little after an hour of waking up, plus the fact that my lower back has been feeling like it needs to be cracked lately created a perfect storm for me to get injured.

Anyways, on the third rep I felt it happen, and it felt like just a weird ache at first. I was able to finish the last two reps. When I was done with the squats, I could tell that something was definitely wrong. Had trouble bending down to pick up my watch and phone. I went to do bench and was pretty nervous because I knew I wouldn't be able to get a solid arch from which to bench from. My final set of bench was tough, but not impossible. 200x5 should be easy enough.

Rows were the toughest, although my back didn't really bother me on them.

I'm going to take off tomorrow fully in the hopes that my back is fine for deadlifts and squats on Wednesday. I'm thinking it will be. For now, I'm going to bump up the fish oil and take some ibuprofen in a little bit to see if that helps. May put a little Bengay on it too. I'm thinking it's just a tweaked muscle or pinched nerve.

In the future, I'm going to start adding another set of weighted hyperextensions on Mondays. I'm also going to review my squat form. I think my bar position may be a little too low on squats and I think that when I'm in the hole my upper back may lower a bit so that my lower back loses tension slightly. I'm going to review the Stronglifts and SS diagrams on squats to see if that helps. I'm also debating going back to olympic squats, but I'm not too sure about that yet.

Injuries suck.

Behemoth
04-26-2010, 05:10 PM
Well, you progressed. But yes stubborn and dumb. Take the ibuprofen for sure but DONT EVEN THINK ABOUT TAKING IT SO YOU CAN LIFT. If you can lift completely pain free without it then do it, otherwise rest it dude. Take care of your back dude, coming from someone whose had to baby his for years you don't want to be in my situation...

Looking that diet over in the fitday photo thats a really clean bulking diet. It's very impressive actually. Couple things. One, don't stress 25 cals under. Two, if you're happy eating that clean all that time thats great, but don't be afriad to eat a little away from it either. Like the night you went out with your girlfriend... picking a meal off the menu solely for lifting is for precontest diets and thats it, just remember to stay human when you can if you know what I'm saying...

Bravo's tastey ****. Twice I've taken girls there on first dates that also ended up being last (at least formal) dates. That place is cursed, don't take yo girl there mang haha

chevelle2291
04-26-2010, 06:43 PM
Well, you progressed. But yes stubborn and dumb. Take the ibuprofen for sure but DONT EVEN THINK ABOUT TAKING IT SO YOU CAN LIFT. If you can lift completely pain free without it then do it, otherwise rest it dude. Take care of your back dude, coming from someone whose had to baby his for years you don't want to be in my situation...

Looking that diet over in the fitday photo thats a really clean bulking diet. It's very impressive actually. Couple things. One, don't stress 25 cals under. Two, if you're happy eating that clean all that time thats great, but don't be afriad to eat a little away from it either. Like the night you went out with your girlfriend... picking a meal off the menu solely for lifting is for precontest diets and thats it, just remember to stay human when you can if you know what I'm saying...

Bravo's tastey ****. Twice I've taken girls there on first dates that also ended up being last (at least formal) dates. That place is cursed, don't take yo girl there mang haha

Yep, Bravo was pretty good. Our waiter was absolutely fantastic, which may not seem like a big deal but here in Des Moines good service is a tough thing to find. One waitress even badmouthed me to my girlfriend when I went to use the bathroom. Clearly, she did not understand that I'm paying her tip and that I have no problem giving her jack if she's a b!tch.

I actually hate eating crap food. Seriously. If I eat a piece of cake I can't get my mind to switch off from estimating how many calories from fat, sugar, etc. The dirtiest I'll eat (usually) is ice cream if I'm low on calories and the occasional snack wrap from McDonald's.

I knew you were going to say something about the ibuprofen so I could lift haha. I just took it so I could get through the day. It's still pretty tweaked, and moving around and picking stuff up is a pain (literally). I'm hoping it'll feel better tomorrow. I'm hoping I can be good to go for Wednesday's workout. Worst case scenario is I take a week off I think. I'm going to stop taking the ibuprofen after today to see how my back is feeling. I'm hoping for a dull ache tomorow and then no pain Wednesday. Are there any exercises you do to strengthen your back?

chevelle2291
04-26-2010, 10:26 PM
Diet for Today, April 26, 2010

Took some of Behemoth's advice and have started replacing fats with carbs. Went over 3,500 calories today. I forgot to add the honey from my workout shake into the total near the end of the day, so I had the peanut butter to get the calories in. Oh well...

Back is still bothering me. I'm hoping a night's rest will take care of most of the pain. I've been progressing pretty well on Madcow and I really don't want to take time off. If it turns out that I can't do my normal lifting routine, I think I'll focus on doing pressing exercises for a little bit, such as military press, leg press, etc. Will probably do some curls and all that isolation jazz too if that's the case.

chevelle2291
04-28-2010, 12:22 AM
Log for Tuesday, April 27, 2010

AM weight: 161.2

Sleep: 6.5 hours

Notes:
Diet went well today. Dirtiest thing I had was a slice of low-calorie, good macros cheese pizza. I didn't get as much protein in as I wanted, however. I seem to be responding well to the higher carb intake, I don't seem to get the tiredness some have with a high-carb diet.

Back was still bothering me today, but not as bad as yesterday. Still debating going back to high bar squats. Idk. If my back is 100% by tomorrow, I'll prolly go to the gym. If not, I'll move my wednesday workout to thursday.

Behemoth
04-28-2010, 02:59 PM
Liking that weigh Ryan!! I think your feelings on the diet are dead on. While your diet is damn good overall, a trade off of maybe 50 grams worth of those carbs in return for 50 worth of protein may be a little more optimal over the long term. The carbs are really only going to make you tired in very extreme cases... IE, very, very large amounts of carbs eaten alone with no protein or fat to slow them down. This would especially be the case if they were very high GI in which case they leave you with a big drop in blood sugar shortly after being consume. Rice, potatoes, ww bread or such like you're eating with full meals (and even though at the end of the day adds up to a lot of carbs) really only have a positive effect on your energy. Enjoy them, I'm pretty envious on days like today where I'm draggin' ass....

Where'd those 40g of alcohol come from in the diet? Fitday has them accounted for yet I don't see anything listed containing it? I'm baffled?

Sucks about that back bro, stay patient with it though don't wanna hurt it worse... Do you wear a belt for heavy sets of deadlifts and squats? Also do you have a history of back problems/issues/flare ups?

chevelle2291
04-28-2010, 03:38 PM
Liking that weigh Ryan!! I think your feelings on the diet are dead on. While your diet is damn good overall, a trade off of maybe 50 grams worth of those carbs in return for 50 worth of protein may be a little more optimal over the long term. The carbs are really only going to make you tired in very extreme cases... IE, very, very large amounts of carbs eaten alone with no protein or fat to slow them down. This would especially be the case if they were very high GI in which case they leave you with a big drop in blood sugar shortly after being consume. Rice, potatoes, ww bread or such like you're eating with full meals (and even though at the end of the day adds up to a lot of carbs) really only have a positive effect on your energy. Enjoy them, I'm pretty envious on days like today where I'm draggin' ass....

Where'd those 40g of alcohol come from in the diet? Fitday has them accounted for yet I don't see anything listed containing it? I'm baffled?

Sucks about that back bro, stay patient with it though don't wanna hurt it worse... Do you wear a belt for heavy sets of deadlifts and squats? Also do you have a history of back problems/issues/flare ups?

WTF, I don't know where that alcohol came from. I may have entered in carbs for a food at the wrong point...weird..

Yea, weight was up the other day. Maybe from the increase in carbs?? Got my body fat calipers and measuring tape also. I plan on measuring both every Monday morning. I'm not gonna freak if my body fat goes up, as long it seems like I'm growing in the right places.

Yea, protein was a little low yesterday. I didn't eat my cottage cheese at lunch so that's probably way. I don't wear a belt on heavy squats and deadlifts, do you think it'd be a good idea? I just never have because I always thought not having one would strengthen my core.

I don't have that great of a history of back problems. I think I've briefly injured it twice in the past four months or so. We're talking like 3 days out of the gym max, mostly from nerve tweaks. This injury feels a little different, almost like that feeling you have when you need to crack your back except there's pain involved when I bend over and move, etc. I'm thinking it's just a pulled muscle or something. It IS getting better, but I'm not sure if I'll be able to get in the gym this week, which really sucks.

Rory, do you find that low bar squats aggravate your back more than high bar squats? I've never had an issue before with high bar squats and I think I might go back to them. My back seems to struggle more with shearing (sp?) force than compressive force...

Edit: Accidentally put the protein grams from the tacos into the alcohol slot. Now at around 250g of protein for the day, which is right where I like to be. Revised Fitday is attached..

chevelle2291
04-29-2010, 12:00 AM
Diet entry for Wednesday, April 28, 2010

Just 5 calories over goal. Pretty exact if you ask me. Looking at myself in the mirror today I think the extra carbs have really helped to fill out my muscles. I seem to look bigger/more defined with more carbs in me. Thanks again Rory. :thumbup:

I'm really itchin' to get back in the gym. I hope my back feels better tomorrow. If there's no pain at all, I'll debate going into the gym, but may rest one more day just to be sure. If it hurts a little, I may go in to do some glute strengthening exercises and curls for the girls :evillaugh:.

Was looking on stronglifts today and found an interesting article (http://stronglifts.com/the-psoas-is-it-killing-your-back/). I wouldn't be surprised if I had a strained psoas. When I get back in the gym, I'm going to put the bar a little higher on my back, as I've realized that it's too low on my back now and if I bring my arms in more and push the bar up slightly I'll probably have less shearing force on my spine. I'm also going to concentrate on squeezing my glutes (no homo? :p) during squats and deadlifts. I'm also going to add glute exercises to my off day workouts. Hopefully that'll help protect my back.

If I"m able to get in the gym tomorrow or Friday, I'm going to do my Wednesday workout and then my Friday workout on saturday. If I can't get in the gym this week and my back feels better on Monday, I'm just going to repeat my workout from last Monday. I REALLY want to get back. The only thing stopping me is the fear I'll permanently injure my back, which is something I definitely don't want to do, obviously.

chevelle2291
04-29-2010, 10:27 AM
AM weight: 163.4
Rest: 6 hours

Back is still bothering me, although the majority of the pain is gone now. I should be back in the gym doing 5x5 by Saturday. Monday probably at the latest. I may go in today and do some glute strengthening stuff, also some curls and triceps extensions. Nothing big.

Can't wait to squat again....

chevelle2291
04-30-2010, 02:29 PM
Diet Entry for Thursday, April 29, 2010

Way under. Ran out of meals for the week. :(

chevelle2291
04-30-2010, 02:32 PM
Friday, April 30, 2010

Am weight: 159.2 --prolly from lack of carbs/food last night.

Back is still bothering me a little bit. I dunno if I'll be able to lift heavy tomorrow, but by Monday it should be fine. I'm not sure if I'm going to back off the weight when I first get back or just adjust my form and keep on pluggin' away. What do you guys think?

Today, I think I'm going to go and do some sprints at the track just so I can say I did SOMETHING!

Can't wait to lift heavy again....:evillaugh:

Behemoth
05-01-2010, 11:14 AM
I don't know how you can sprint with a tweaked back. That impact would be hell on mine. Buy some bananas or something. They're dirt ass cheap and will make good filler carbs for you if you run out of meals on your plan!

chevelle2291
05-01-2010, 12:21 PM
I don't know how you can sprint with a tweaked back. That impact would be hell on mine. Buy some bananas or something. They're dirt ass cheap and will make good filler carbs for you if you run out of meals on your plan!

Ended up not sprinting yesterday. I just decided to take it easy for one more day. The problem with this injury is that it's very low on my back, which means that sitting tends to flex it and make it stiff. I'm going to go sprint today for a little bit as my back feels MUCH better. Now, it only feels uncomfortable if I get up from a seated position. I should be back in the weight room Monday. :evillaugh:

I'll have to pick up some bananas, too. :thumbup:

Behemoth
05-01-2010, 12:32 PM
Ended up not sprinting yesterday. I just decided to take it easy for one more day. The problem with this injury is that it's very low on my back, which means that sitting tends to flex it and make it stiff. I'm going to go sprint today for a little bit as my back feels MUCH better. Now, it only feels uncomfortable if I get up from a seated position. I should be back in the weight room Monday. :evillaugh:

I'll have to pick up some bananas, too. :thumbup:

Just don't do anything that will possibly compromise your ability to lift. Most anyone would have told you to do no cardio weeks ago, the only reason I say you're allowed for the time being is we trying to establish a baseline for you. The cardio itself will hurt your recovery from lifting and burn more calories making it harder to gain weight (obviously)... so doing it when you cannot lift to me seems a little bit backwards.

chevelle2291
05-02-2010, 09:51 PM
Back is feeling a lot better today. I should be back in the gym tomorrow. :evillaugh:. I'll be doing last Wednesday's workout of light squats, heavy deadlifts, and military press. Should be a good workout for just getting back into it.

After looking over some more sites, I've decided that the leaning forward on my heavy set last Monday is what tweaked my lower back. From now on, I'm going to focus on using my hips and glutes to push the weight up. I'll also be focusing on making sure everything is tight during my sets. Hopefully this won't be an issue again.

Past couple of days have been crap in terms of diet. Besides yesterday, when I had a few shots of vodka, the diet has been pretty clean, but really low on calories. It's been really hard to stay focused when I haven't lifted for a week. :whiner:. I weighed myself today and was at 158.2---meh. From here on out it'll be easy to get the calories in as I have just two more weeks of school and then I'm done for the summer. I'm looking to pack on a good deal of muscle in the summer as I won't have anything to do but work, work out, eat, and sleep.

Oh well. Tomorrow starts a new week of lifting. :evillaugh:

chevelle2291
05-03-2010, 03:04 PM
Woke up today, and back wasn't feeling as good. Figured it was due mostly to sleeping at the wrong angle or something. Went in to work out and felt okay. Back gave a little (very little) ache during squats and was pretty much fine during military. Then came deadlifts. The last set of deadlifts was tough, really tough. First rep I had spots in my eyes. Form wasn't great, in fact it was pretty bad. Second rep went better and form improved. I went for the third rep and felt my back crack twice as I was pulling, so I dropped the weight and sat down. :mad::swear::swear:

My back does not feel as hurt as before, but I'm pretty sure it is injured again. I'm planning on taking the whole week off at a minimum, with some walking around the track being most of my exercise. I've got no one to blame but myself, obviously. Lesson learned: when you're coming off an injury, don't go for a PR right away.

This was one of my fears about doing a Madcow cycle. When I'm on a program and know I have to hit a certain weight, I'll try and hit that weight no matter what, injury or not. I'm probably going to stick to Madcow, but I"m contemplating moving to a bodybuilder-type routine like the WBB one.

After a few hours of being out the gym, I can tell that my back s injured, but not as bad as before. It is tender to walk and move around, but there is no "crack this" feeling I had before.

Behemoth
05-03-2010, 08:24 PM
Might want to see a doc if you have insurance. Don't worry about sticking to the program. Timeframe of it means nothing when you're injured and you'll only put yourself out longer trying to keep up with it when injured. You know all this though. Keep taking some ibuprofen. I'd drop those sprints too, pretty big impact on your back doing them.

chevelle2291
05-03-2010, 09:59 PM
Might want to see a doc if you have insurance. Don't worry about sticking to the program. Timeframe of it means nothing when you're injured and you'll only put yourself out longer trying to keep up with it when injured. You know all this though. Keep taking some ibuprofen. I'd drop those sprints too, pretty big impact on your back doing them.

Yea, I may when I get home. We'll see how it feels. It actually feels better than it did before, but it still feels injured. We'll see. I'm going to be sticking to walking around the track for next couple of days so it feels like I've done something. I'll probably post my diet for the past few days in a couple of hours.

chevelle2291
05-04-2010, 03:35 PM
Well, I woke up today and my back didn't feel all that great. About a half hour ago, however, it has started to feel pretty good. I'm probably going to take the rest of the week off however and then start Madcow where I left off. Basically a deload of total rest instead of lowered intensity. I'm hoping my back is simply a muscle strain and not a herniated disc. If I have no issues by next week I'll start Madcow again on Monday.

chevelle2291
05-05-2010, 02:16 PM
Last night I decided that I wouldn't take the rest of the week off and instead of Madcow I would switch my routine to a hi-volume bodybuilding split at least until my back heals up. I based the workout off of WBB Beginning Bodybuilder Routine.

Barbell Bench:
160x9
160x8
155x6
145x8
DB Step-ups (the routine says to do DLs but I can't do those right now because of my back :swear:
50x12
50x8
50x10
50x12
Standing Military
85x2x8
85x6
75x8
Barbell Curl--focused on the contraction
55x10
55x8
55x6
Weighted Dip
BW+25#
10
8
5.5
BW+20#
5


Workout felt pretty good. The step-ups were absolutely killer on my grip. I haven't done this in a while. I liked the routine a lot and had a huge pump going in my shoulders and forearms afterwards. Once my back heals I'll decide whether or not I'll do this routine verbatim or if I'll go back to Madcow.

Shooting again for 3,500 calories. I haven't been eating anywhere near that lately as my lack of lifting has made me lose focus. Plus, I feel like a fat***** if I'm eating 3,500 calories and not lifting. Tomorrow will be cardio+abs if I have time before I go home for the weekend. My upcoming legs day should be interesting. Expect to see lots of sets of lunges and step ups as leg press and squats hurt my back.

Behemoth
05-06-2010, 07:57 PM
Eaaaaaaaaat. Don't let those calories dip!!!!!

chevelle2291
05-07-2010, 01:13 AM
Eaaaaaaaaat. Don't let those calories dip!!!!!

I know, right? Today has been absolutely horrible for calories. Spent the past 7 hours traveling with no rest stops to get food. Good news is a.m. weight this morning (last morning?) was 160.4, so I haven't lost any weight this past week.

My back felt pretty much 100% better today. I'm super happy about this. I've also decided to ditch Madcow (:zipit:) in favor of the WBB Beginner Bodybuilding split. This split should be exactly what I need to reach my physique goals of being a relatively big, lean 185 or so. The problem I had with Madcow was that I never had a real pump going. I also never felt as if my muscles were ever really drained.Yes, sometimes I was fatigued after a workout, but never any pump or DOMS. After reviewing a lot of bodybuilding sites as well as looking at some of WBB's own bodybuilders, I've decided that I need to be doing more volume and more failure training. This is how I've trained in the past and I think that if I actually eat this time around I'll see the gains I'm looking for. Since my back is feeling better, I'll be doing the WBB Bodybuilding legs day as written, with 6 sets of squats as well as stiff-legged deads and a few other lifts. Squats will be pretty light as I'm going to ease into things with my back. They will also most likely be high bar, full ROM, with an emphasis on contracting the quads. I'll still be increasing the weights progressively every workout, but there will be much more emphasis on the contraction portion of the lift and not so much the actual weight being lifted.

So, my run at Madcow was basically a failure. Oh well. New split, same goal. Get big and ripped. :evillaugh:

Behemoth
05-07-2010, 05:23 AM
I know, right? Today has been absolutely horrible for calories. Spent the past 7 hours traveling with no rest stops to get food. Good news is a.m. weight this morning (last morning?) was 160.4, so I haven't lost any weight this past week.

My back felt pretty much 100% better today. I'm super happy about this. I've also decided to ditch Madcow (:zipit:) in favor of the WBB Beginner Bodybuilding split. This split should be exactly what I need to reach my physique goals of being a relatively big, lean 185 or so. The problem I had with Madcow was that I never had a real pump going. I also never felt as if my muscles were ever really drained.Yes, sometimes I was fatigued after a workout, but never any pump or DOMS. After reviewing a lot of bodybuilding sites as well as looking at some of WBB's own bodybuilders, I've decided that I need to be doing more volume and more failure training. This is how I've trained in the past and I think that if I actually eat this time around I'll see the gains I'm looking for. Since my back is feeling better, I'll be doing the WBB Bodybuilding legs day as written, with 6 sets of squats as well as stiff-legged deads and a few other lifts. Squats will be pretty light as I'm going to ease into things with my back. They will also most likely be high bar, full ROM, with an emphasis on contracting the quads. I'll still be increasing the weights progressively every workout, but there will be much more emphasis on the contraction portion of the lift and not so much the actual weight being lifted.

So, my run at Madcow was basically a failure. Oh well. New split, same goal. Get big and ripped. :evillaugh:

I don't like anything about this move. You're making a classic rookie mistake of changing things before they've had a chance to work. I loved your madcow program, it focused on the compound lifts and as long as you yourself focused on progression you would have gained on it just as good as anything else.

To tryout high volume and more failure training at your level is a mistake. Plain out. It takes so little stimulus to build a solid base. Both high volume and frequent failure training should be reserved for a more experienced lifter who knows his body. You will have no idea where the fine line you're flirting with between enough and too much is. And likely have worse gains than on a lower volume routine.

Here's an early log I kept on this site.

http://www.wannabebig.com/forums/showthread.php?31119-Buying-a-gym-pass-is-not-buying-results.&highlight=
It's pretty brief but look at the low volume it was. Also remember this was a push/pull/legs split only working out 3 days per week (as oppose to my now 6 average). Also note that a signifigant number of those sets are warmups. Looks like the first workout logged of chest, delts, and triceps i did 7 work sets for chest, 3 real sets for shoulders (one was a huge dropset, which I don't know why the hell I did that), 1 set targetted at triceps. And yeah I know theres three more sets for post delts but disregard those, I don't even know why I'd work them on shoulder day on a push/pull/leg split...

chevelle2291
05-08-2010, 10:31 AM
Woke up early (relatively) to do my legs workout from the WBB BB split. *****, that was hard.

10 minute dynamic warm-up
Squats
20x135
15x150
12x160
10x165
10x170
8x175--puked after this set

Stiff-legged deadlifts
-skipped, I didn't want to push it with my back right after 6 sets of low bar squats

Leg Press-back was uncomfortable when my left leg was at full extension, so I just tried to go up as high as I could until the discomfort started
2pps
10
12
15
Leg Curls
60#x4x10

Standing calf raise
145#x3x10

Notes:
6 sets of squats is hard. Especially when the first set is 20 reps. Weights aren't very impressive as I wanted to take it easy on my lower back and I have lost a lot of flexibility in my hips since I took some time off. Flexibility should come back with a few sessions. Depth was okay, I was usually at parallel or just below, which I find acceptable given my recent back injury. Back felt okay during the sets. It's always worse in the mornings so I expected some discomfort during the sets but there really wasn't any pain, just some discomfort.

After the sixth set, I felt like crap. I walked to the bathroom lookin' like a zombie and just sat on the toilet with a trash can in front of me for a few minutes. Ended up throwin' up a little bit. Decided to keep goin' with the workout :nod:.

I didn't do the stiff deads as I thought that was going to be too much on my lower back. Leg Press was kinda light, but I was having some issues with back discomfort.

Had some serious cramps in my hamstrings during leg curls, so most of those reps are partials. On calf raises, I focused on getting a good stretch in and trying to hit my full range of motion.

Overall, A F'in fantastic workout. I think my body responds really well to higher volume. I've already got DOMS going. Can't wait to hit this workout again in a few days.

I'm gonna go eat. :evillaugh:

O, btw, anybody who likes bodybuilding here should check out these videos:
video (http://www.youtube.com/watch?v=dV0m7RMVsro)1--check out Levrone at 4:12. Gotta love the head nod, like he's sayin' "F yea, I'm jacked." :bow:

video 2--http://www.youtube.com/watch?v=I_MCHhWz_w0&feature=player_embedded

Behemoth
05-09-2010, 04:17 PM
Good ****. Keep up the good workouts and big eating and it will take you where you want to be in time!

f=ma
05-09-2010, 05:08 PM
sup man, been meaning to stop in here


I don't like anything about this move. You're making a classic rookie mistake of changing things before they've had a chance to work. I loved your madcow program, it focused on the compound lifts and as long as you yourself focused on progression you would have gained on it just as good as anything else.

couldnt agree with this more. i actually did intermediate 5x5 on my last bulk with a few mods... i messed up because i erred on the side of shoveling food into my mouth.. but the program works. dont worry about easy sets or not getting a pump. it will get HARD by week 10. you're supposed to start low... but IF you can make it 10 weeks without missing a lift, you will have gained a ton of strength and definitely put on some size, guaranteed. i made it 13 weeks without missing a lift or deloading taking my bench from 185x5 & 205x5 to a max bench in the low 300s and max squat in the high 300s.

so in summary, before this gets long winded, any program will work as long as your diet is tuned to your goal.

chevelle2291
05-10-2010, 12:20 AM
sup man, been meaning to stop in here



couldnt agree with this more. i actually did intermediate 5x5 on my last bulk with a few mods... i messed up because i erred on the side of shoveling food into my mouth.. but the program works. dont worry about easy sets or not getting a pump. it will get HARD by week 10. you're supposed to start low... but IF you can make it 10 weeks without missing a lift, you will have gained a ton of strength and definitely put on some size, guaranteed. i made it 13 weeks without missing a lift or deloading taking my bench from 185x5 & 205x5 to a max bench in the low 300s and max squat in the high 300s.

so in summary, before this gets long winded, any program will work as long as your diet is tuned to your goal.

Hey F=MA, thanks for stoppin' in. I decided to change programs because of what I experienced after 1 day on the WBB BB program. I have to say, I liked it a lot more. I'm not knockin' 5x5, I enjoyed the program when I was on it, but I've decided that it's not what I need for my goals. I definitely want some strength along with size, but hypertrophy is mainly what I'm after, and my body seems to respond to a higher rep/set scheme than 5x5. Plus, I love (:evillaugh:) high volume workouts. The six sets of squats were hard as hell, but they were also a ton of fun. I was doing a push/pull/legs split before I went on ABBH and I saw a lot of progress with the push/pull split and it was a lot higher volume than 5x5, so I've decided to stick to WBB BB. I also like the frequency of WBB BB better, as I cycle through my workouts once in 5 days, which I think helps a lot with growth for me. The one heavy squat day that I can hit really hard will probably be better for me than the three squat days so that my lower back can recover from the session before I hit it hard again.

I'll still be focusin' on progressing in either weight or reps each session, but it may be more gradual than it would have been with 5x5.

Diet IS something that I'm going to need to get a handle on here soon. The last few days have been crappy with lots of traveling and unhealthy crap like pizza and frozen yogurt. It'll get a lot cleaner and I'll definitely be eating more both this week and when I get home for the summer, so that's when some good gains should be made.

Btw, I still have DOMS in my quads from that squat session. :evillaugh:

fixationdarknes
05-10-2010, 01:19 AM
I don't like anything about this move. You're making a classic rookie mistake of changing things before they've had a chance to work. I loved your madcow program, it focused on the compound lifts and as long as you yourself focused on progression you would have gained on it just as good as anything else.

To tryout high volume and more failure training at your level is a mistake. Plain out. It takes so little stimulus to build a solid base. Both high volume and frequent failure training should be reserved for a more experienced lifter who knows his body. You will have no idea where the fine line you're flirting with between enough and too much is. And likely have worse gains than on a lower volume routine.


I also agree with this. To an extent it's really about what you want to do. Often times I've been given advice by people I know know what they're talking about, but even though I know they're right I will not follow the advice just because I don't want to and would basically enjoy myself doing it another way *shrug* In the end though, does it matter to you more the results/gains you see or how you feel? I used to feel like I wasn't getting enough volume in using SS. And from what I can see Madcow is very similar to SS, which makes sense because this is the kind of thing that works!

I sort of tweaked SS and am doing back squats less often and de-loading on my deads every other session, but for the most part now am sticking with SS (with Front Squats subbed in on one of the Back Squat days) with some assistance/conditioning exercises. I dunno man, I wish you the best either way. But I do recommend sticking with the lower volume compound-focused mindset. We have fairly similar stats/weight/goals (other than me being a shorty at 5'7" lol) at the moment, and I'd hate to see you go to the dark side :tuttut: :evillaugh: :clown:

chevelle2291
05-10-2010, 02:04 AM
I also agree with this. To an extent it's really about what you want to do. Often times I've been given advice by people I know know what they're talking about, but even though I know they're right I will not follow the advice just because I don't want to and would basically enjoy myself doing it another way *shrug* In the end though, does it matter to you more the results/gains you see or how you feel? I used to feel like I wasn't getting enough volume in using SS. And from what I can see Madcow is very similar to SS, which makes sense because this is the kind of thing that works!


haha, don't worry the program is still mostly compound exercises. I definitely appreciate the feedback but I think I'm going to stick with the WBB program for a while. It's just the kind of program I like: higher volume, shorter rest perids, and heavy weights for higher reps. The split I did at the beginning of the year was very similar to this and I loved it and gained some (not much, about ten pounds, I wasn't counting calories:tuttut:) size on it.

You also have to know that I'm not a completely beginner lifter (I know you didn't say this, I'm just clearing my weightlifting background up). When I was in high school, I was doing a ridiculously high volume program that called for eight straight work sets of squats as well as leg presses, curls, and extensions on legs day, all while on a severe deficit. I mean, I have a few years experience weight lifting, I just never grew because I was afraid to get fat (former fat kid) and never really ate much above 2,500 calories. Right as I was turning around and starting to gain size (10 lbs on a push/pull/legs split) sophomore year, I started racing road bikes, which turned me back into a stick.

This program is also not some program I made up on my own. It's a program from WBB, written by Ron Harris who really knows his stuff when it comes to bodybuilding. It's a program that just fits my goals more; I want to look like a bodybuilder, so I should probably do a program designed to do just that. To be honest, I was going to do this program right after ABBH but I kind of allowed myself to be persuaded to do 5x5 instead. I'm just happier doing this program and I don't see how I'm not going to gain muscle as well as strength on this program if I eat right, sleep, and progressively increase the weights or reps every session. I have a goal in mind to gain about 10-15 pounds of mostly muscle by September and I think I can do it if I stick to this program. :evillaugh:

I apologize if I sound defensive (hell, I think I do), but when it comes to weightlifting and gaining muscle I think there's many ways to skin the same cat. In the end, I think it all comes down to intensity and progression. If you have those, it doesn't matter what program you're on (within reason).

I have to admit though fix, I'd pop in your journal every once in a while just to see what lifts you were getting stronger than me at to pump myself up for my next 5x5 session haha.

Oh, and in other news, I found some serious stretch marks on my quads today as well as a vein I hadn't noticed before. :evillaugh:

Edit: I should also add that I'm not REALLY going to be going to muscular failure on these lifts. Near failure, yes, but not true muscular failure. Also, in comparison to what Behemoth or others do, this program really isn't that high of volume at all. Higher than 5x5 but not much higher than say 5/3/1 with bodybuilding-oriented accessory lifts.

chevelle2291
05-10-2010, 01:41 PM
Workout entry for May 10, 2010

Upper Body Workout

Weighted Chinups
10#x10x10x10x8x6

Incline Dumbbell Press
40# DBsx10x10x10x8

Barbell Row--poor ROM, hams and lower back still sore
95#x8x10x10x12

Seated Dumbbell Military Press
35# dbsx10x10x8x7

Incline Alternate Dumbbell Hammer Curl SS with triceps extensions (was running short on time)
20#dbsx10x9x6.5x8

Seated Triceps Dumbbell Extension--poor ROM, back and shoulders exhausted
35#(1DB)x10x10x10x10

Time: 1 hour 10 minutes

Notes: Pretty good workout today. I took some of the weights a little easy (Military Press, Barbell Row) because I didn't feel like I was in the zone when I started lifting. This is likely due to lack of sleep, traveling, lack of calories, etc. I know that I'll definitely need to start eating more if I'm pre-workout with this routine than I needed to with 5x5. I'm also probably going to start drinking a carb/electrolyte drink during my workout to help keep my energy levels high. I should be able to blast through either higher weight or higher reps on most of these exercises next time around because I'll be better rested and have more food in me. Overall, however, I'm not disappointed.

Legs and lower back are still sore from squats. Lower back is sore in a good way. I definitely like having one really hard legs day where I can really 'em hard and then let them rest for a while. I have high-rep deadlifts comin' up in two days, so I'm going to try and get as much sleep as I can today and tomorrow. I also have bumped up my glucosamine and fish oil dosages to see if that helps.

I'm shootin' for 3,500 calories today, with protein in the 250 gram range, carbs in the 350-400 range, and fats in the 80-100 gram range.

Also, I've decided to stop doing high-intensity cardio on off days. I'm going to still do an abs circuit on off days, but I'll be trading the sprints for LISS cardio. I may do tabatas every once in a while, but for now 30 minutes of LISS cardio is the game plan.

Behemoth
05-10-2010, 04:10 PM
All looks good Ryan. You know your fundamentals, you're hungry for it, now lets see it... be a champ dude.

I really like you dropping the high intensity cardio. That's a very good move.

fixationdarknes
05-10-2010, 04:13 PM
It's a program that just fits my goals more; I want to look like a bodybuilder, so I should probably do a program designed to do just that.

Well, I'd say it's more along the lines of: if you want to look like a bodybuilder, eat like a bodybuilder, regardless of what program you are doing. In the end, you could probably make gains lifting logs out in the woods as long as your diet was in order :clown:

You seem pretty set on this, and as you've already started I won't keep pestering you about it (I'll always be supporting you 100% though, just with differing views hah). Perhaps we will join forces one day again :ninja:

And I'm glad to see that you have a well thought-out plan. It seems solid enough. Good luck man!



I really like you dropping the high intensity cardio. That's a very good move.

To be honest I am a supporter of high intensity cardio, as long as the volume is kept short enough. I'd rather just force myself to eat more. In the end you'll still gain the weight, but along the way you'll benefit from improved nutrient partitioning and likely a lower body % comparatively.

That being said, I've never been the biggest/quickest bulker around, so you should probably listen to Behemoth lol.

Behemoth
05-10-2010, 04:22 PM
I have a goal in mind to gain about 10-15 pounds of mostly muscle by September and I think I can do it if I stick to this program

In all reality you'll be lucky for 4lbs by then. Not that that wouldn't be impressive... it would be. Simply that 4lbs of true muscle in 4 months is more than most realize. I'm going to sound controversial to a lot of others and nobdoy wants to believe this... but coming from someone whose bulked and cut 8 times now, I know that when I gain 5, 10, 30lbs etc just what composition of that is actually muscle next time I cut. I gained 45lbs last bulk and would be ecstatic if an ounce over 5lbs was actually muscle once this fat is shed.


Truth is most people have no concept of what 2, 3, 5 or 10lbs of actual dry muscle is... a ****ton. But that doesn't mean that what you visually picture 10-15lbs of muscle to be cannot be achieved by setpember. I very much believe you can pull that off if you bust your ass bro. And the truth of the matter is it doesn't even matter what % composition is muscle, water, glycogen, fat or whathaveyou... as long as you achieved that body change that you're picturing. And I think you will.

Now go eat my friend!! :)

chevelle2291
05-10-2010, 05:15 PM
In all reality you'll be lucky for 4lbs by then. Not that that wouldn't be impressive... it would be. Simply that 4lbs of true muscle in 4 months is more than most realize. I'm going to sound controversial to a lot of others and nobdoy wants to believe this... but coming from someone whose bulked and cut 8 times now, I know that when I gain 5, 10, 30lbs etc just what composition of that is actually muscle next time I cut. I gained 45lbs last bulk and would be ecstatic if an ounce over 5lbs was actually muscle once this fat is shed.


Truth is most people have no concept of what 2, 3, 5 or 10lbs of actual dry muscle is... a ****ton. But that doesn't mean that what you visually picture 10-15lbs of muscle to be cannot be achieved by setpember. I very much believe you can pull that off if you bust your ass bro. And the truth of the matter is it doesn't even matter what % composition is muscle, water, glycogen, fat or whathaveyou... as long as you achieved that body change that you're picturing. And I think you will.

Now go eat my friend!! :)

Haha I knew you were going to post something similar to this. What you are saying is true. I think I've read in some other places that the human body, in PERFECT circumstances, can only gain 20 lbs of muscle, and that's if the person is brand new to weight training. When I said 10-15 lbs, I meant 10-15 lbs composed of dry muscle, glycogen, water, and fat. As long as I get bigger all around and stay at or a little above my current body fat percentage I'll be happy.

Behemoth
05-10-2010, 06:09 PM
Haha I knew you were going to post something similar to this. What you are saying is true. I think I've read in some other places that the human body, in PERFECT circumstances, can only gain 20 lbs of muscle, and that's if the person is brand new to weight training. When I said 10-15 lbs, I meant 10-15 lbs composed of dry muscle, glycogen, water, and fat. As long as I get bigger all around and stay at or a little above my current body fat percentage I'll be happy.

Ya, I was actually pretty sure you know that. I think we had this discussion before ... just kind of a pet peeve when you see some of these new guys coming around claiming the 40lbs they gained on a bulk were mostly muscle.

The human body can gain way more than 20lbs of muscle.... I think there's walking proof in every gym you go to? Did you mean in a year? Maybe, a person with literally the best imagineable genetics under a training and diet regime that was immaculate for him could gain 20 true pounds his first year. We're all different... maybe when we get you dialed in you'll be an exception? Lets find out...!!

chevelle2291
05-10-2010, 06:22 PM
Ya, I was actually pretty sure you know that. I think we had this discussion before ... just kind of a pet peeve when you see some of these new guys coming around claiming the 40lbs they gained on a bulk were mostly muscle.

The human body can gain way more than 20lbs of muscle.... I think there's walking proof in every gym you go to? Did you mean in a year? Maybe, a person with literally the best imagineable genetics under a training and diet regime that was immaculate for him could gain 20 true pounds his first year. We're all different... maybe when we get you dialed in you'll be an exception? Lets find out...!!

Yes, and yes. I highly doubt I'm the exception lol.

f=ma
05-10-2010, 06:34 PM
good looking w/o man, keep it up

chevelle2291
05-10-2010, 06:43 PM
All looks good Ryan. You know your fundamentals, you're hungry for it, now lets see it... be a champ dude.

I really like you dropping the high intensity cardio. That's a very good move.

I didn't catch this post before. Yea, I felt like it was time to put cardio on the back burner. If and when I need to cut, I'll bring back the high intensity stuff, but it's just not the right time for it.

Behemoth
05-10-2010, 06:53 PM
I didn't catch this post before. Yea, I felt like it was time to put cardio on the back burner. If and when I need to cut, I'll bring back the high intensity stuff, but it's just not the right time for it.

Good. But don't bring it back because you see a little gain. Accept it. If youre wishy washy you'll get nowhere, set goals and follow through with them. That being said. What are you official short term goals? I know you said 10-15 by september. I think giving yourself a tangible goal (like 180lbs) by the end of september would be a good thing for you to do

chevelle2291
05-10-2010, 07:09 PM
Good. But don't bring it back because you see a little gain. Accept it. If youre wishy washy you'll get nowhere, set goals and follow through with them. That being said. What are you official short term goals? I know you said 10-15 by september. I think giving yourself a tangible goal (like 180lbs) by the end of september would be a good thing for you to do

Not bringing it back if I see fat gain will be tough, but I'll deal with it. I'm still going to be doing 30 mins of LISS after my abs session on off days. What I was debating is whether or not to do that cardio in the morning, in a glycogen depleted state. We're talking walking outdoors for 30 mins here, not anything really strenous. Maybe take some BCAA's during it?

I was just thinking about what I wanted to accomplish in the short term when I read this post. I'm thinkin' I want to gain 10 lbs by the end of september. So, I want to weigh in at 170 consistently by September 15. In terms of strength gains, I want to see 200#x20 on squats by Sep. 15. That's gonna be a pain in the ass to get done, but I'm going to do it, damnit. :ninja:. I also want to deadlift 300#x10 by September 15, military press 135#x10 by the same date, and Bench 200x10 by September 15. Even though I've switched programs, I'm still focused on getting stronger, just in a higher rep range :evillaugh:.

chevelle2291
05-10-2010, 07:21 PM
good looking w/o man, keep it up

Thanks F. Appreciate it. :)

chevelle2291
05-11-2010, 09:57 AM
Diet for Monday, May 10, 2010

Pretty happy with my diet for yesterday. I would have liked to have gotten a little more protein in instead of that many carbs, but I'm not going to sweat it. Plus, in a few days time I'll be home for the summer and diet manipulation will be much easier. I can't wait to start eating whole wheat bread, bagels, pasta, etc. again. I hate all this enriched crap they have at school. I wouldn't be surprised if I lean up once I get home and still gain muscle.

I'm not sure if I'm going to do cardio today. Today is pretty hectic with finals and it isn't as if I really NEED it, so I may skip it for today. I'll decide later on.

Tomorrow is going to be another upper day with pressing and deadlifts, so I'm going to try and get some good rest tonight.


edit: also, a.m. weight was 158.8 today.

chevelle2291
05-12-2010, 12:17 AM
Workout Log for Tuesday, May 11, 2010

Cardio+abs
20 mins LISS (walking around track)
ab circuit
suitcase crunches 10#x3x15
knee raises 3x15
decline crunches 20#3x15
Lying Oblique Twists 25#x3x15

Back is feeling pretty damn good these days. I took it easy on the weights for the ab exercises though just in case. I wanted to do 30 mins of LISS instead of 20, but I had to get going to go see Iron Man 2 (which was pretty awesome btw).

Diet for Tuesday is also posted below. Not too bad. I can't wait to get home so that I can better manipulate my diet. I'm definitely going to be cutting down the carbs and increasing protein. I want to consistently get 300 grams protein, 300 grams carbs, and the rest of my calorie breakdown be fat. This'll be easier to do once I get home and have control over food prep. I'm definitely NOT looking forward to my mom telling me how crazy I am with my dieting. She hates it when I track calories, etc....

I"m starting to get better at figuring out my macros on the fly and also figuring what foods will help fill in the gaps that I have in my diet. It's amazing how much more you understand about food once you actually start paying attention to it.

Mark!
05-12-2010, 01:06 AM
See? It gets easier with all the dieting and figuring things out on the fly, haha. Nice looking workout bud.

chevelle2291
05-12-2010, 11:00 AM
Am Weight for Wed, May 12, 2010: 159.6

Still have some DOMS in my lats, biceps from my last workout. I missed the hours for my school weight room today because I slept forever. The rest was probably needed as I haven't gotten much sleep lately. I've decided to borrow a friend's car and driver over to this gym in Des Moines. If anyone bitches at me for deadlifting or using chalk I'm gonna smack 'em. :evillaugh:

fixationdarknes
05-12-2010, 12:38 PM
I had to get going to go see Iron Man 2 (which was pretty awesome btw).


Sweet. I saw it yesterday too. Scarlett Johansson :drooling:

I actually thought the first one was overall a better directed movie, but Robert Downey Jr. is just such a good actor for this role that it was awesome anyway. And I thought once the second half of the movie rolled around it got a bit better as well.


Am Weight for Wed, May 12, 2010: 159.6


Nice, you have me beat by 2.5 lbs right now haha.



If anyone bitches at me for deadlifting or using chalk I'm gonna smack 'em. :evillaugh:

I know exactly what you mean. I just deadlift barefoot and with chalk at my gym which I know my gym doesn't technically allow either of those. But **** them lol.

Things are looking good man, keep up the progress.

chevelle2291
05-12-2010, 04:49 PM
Workout Log for Wednesday, May 12, 2010

Upper Day
short dynamic warm-up

Barbell Bench
160#x10x10x6x6.5

Deadlift
185#x10x10x10x10

Standing Military
85#x10x10x6x6

Barbell Curl
55#x10x10x8x6

Weighted Dip
BW+25#x12x9x6x6

Not a bad workout. Progressed in reps in all lifts I believe. Once I'm able to do 4x10 across for a weight I'll be adding weight. Back felt good during deadlifts, although it still feels tight when I stretch out my left hamstring. Going to take it easy on the weight for deadlift for a while.

Worked out at a Gold's Gym today. They had a 7-day free membership that I picked up so I could workout before I head home on Friday. I don't know what I think of the place. Their plates really suck; they aren't round all over so when I'm doing deadlifts the bar would hitch on the little edges and stop me from doing my lift. :swear:. They also only have two squat racks with non-adjustable stops, which I thought was kinda dumb. There were also no dedicated pull-up bars, or dip bars, etc. The bench press also didn't have a very high rack setting, so I couldn't get really tight when I lifted the bar off the rack, which probably messed with my strength on the lift a bit. I doubt I'd ever actually join the gym.

I really need to work on my pre-workout nutrition. I just don't think I'm eating enough before my workouts. When I get home, I'm going to start using some CLIF energy powder during my workouts (left over from my bike racing days) to see if that helps with energy levels.

Tomorrow will be a day of cardio+abs. Then leg day back at my home gym. :evillaugh:

chevelle2291
05-12-2010, 04:52 PM
Sweet. I saw it yesterday too. Scarlett Johansson :drooling:

I actually thought the first one was overall a better directed movie, but Robert Downey Jr. is just such a good actor for this role that it was awesome anyway. And I thought once the second half of the movie rolled around it got a bit better as well.

Nice, you have me beat by 2.5 lbs right now haha.

I know exactly what you mean. I just deadlift barefoot and with chalk at my gym which I know my gym doesn't technically allow either of those. But **** them lol.

Things are looking good man, keep up the progress.

Thanks fix. Yea, I'm not usually a huge fan of Scarlett, but she was f'ing hot in that movie. When she was getting undressed in the back of the Audi I was like "Oh ****" haha. Girlfriend wasn't happy about that. :p
I think the first one was a better film too, but the second one was probably more enjoyable.

Gold's didn't give me any crap for deadlifting and using chalk, which made me happy. My weight has also slowly been rising. I'm actuallly surprised by that number because I woke up really late today and was pretty dehydrated when I weighed in.

f=ma
05-12-2010, 06:41 PM
whew that is volume... 4x10 across is a ton.

chevelle2291
05-12-2010, 06:43 PM
whew that is volume... 4x10 across is a ton.

Yea, tell me about it haha. Definitely makes you feel it the next day. I like the amount of volume, though. I always feel great coming out of the gym.

Behemoth
05-12-2010, 08:30 PM
Great workout bro.

What's your preworkout nutrition look like and how far before your workout?

I was taking in a very small meal when I got home from work 4:30 (2 hours preworkout), then a medium one at 5:30 (one hour preworkout) then lifting at about 6:30. Berto had me combine the two and eat just eat one larger meal at 4:30 (2 hours before I lift) and my workouts have been tremendous since. I used to think it critical to consume something 30-45 minutes preworkout, but I've responded much better to a longer lapse for the food to digest in me.. Although if I were bulking I'd probably eat the bigger meal at 4:30 and still eat a small something right before I lift.

chevelle2291
05-12-2010, 08:42 PM
Great workout bro.

What's your preworkout nutrition look like and how far before your workout?

I was taking in a very small meal when I got home from work 4:30 (2 hours preworkout), then a medium one at 5:30 (one hour preworkout) then lifting at about 6:30. Berto had me combine the two and eat just eat one larger meal at 4:30 (2 hours before I lift) and my workouts have been tremendous since. I used to think it critical to consume something 30-45 minutes preworkout, but I've responded much better to a longer lapse for the food to digest in me.. Although if I were bulking I'd probably eat the bigger meal at 4:30 and still eat a small something right before I lift.

Pre-workout today was a small meal of a slice of cheese pizza (not as bad as it sounds, good macros! :p) and cottage cheese about 3 hours before my workout. Later on had a pack of animal crackers (small pack, 120 cals or so) about 40 mins beforehand, then a protein shake with milk about 30 mins beforehand. So not much. It'll get better once I get home, it just hasn't been that great lately. I'm just going to get in a good meal with slow-digesting carbs and protein about two hours before my workout, then a shake and a banana about a half hour before. I figure that'll work. We'll see.

chevelle2291
05-12-2010, 11:14 PM
Diet for May 13, 2010

Diet was okay today. Higher in fat, but I had to boost up the fat to keep the carbs under 400. I could've had more protein, but I'm getting low on whey and I'm pretty sure my mom will help me out a bit by buying me a 5lb bag of Myoplex from Sam's Club if I ask nicely. Yay for parents haha. I was also under 3,500, but just barely and I honestly doubt that I am, as I don't measure out my skim milk portions and I like to estimate a little on the low side for those.

Interested to see what my weight is tomorrow...

Behemoth
05-13-2010, 03:37 AM
That's bplenty of protein. Boost up the fat to keep the carbs under 400? keep yoaur fat low, keep your carbs uncapped, the more the merrier

chevelle2291
05-14-2010, 08:29 PM
Not much to post today....

Diet was crappy today and yesterday, although I'm still working on making today turn out okay. I was busy packing yesterday and travelling today, so I didn't get enough calories in. Morning weight today was 159.8. I should have gotten in the gym today, but I was traveling all day. I got back home about two hours ago and my preferred gym closes at 8 on fridays (I know, wtf?). I could go to the local big-box gym, but I don't want to pay $10 for one day and I know the workout would be crappy since I haven't had enough to eat or enough rest. Tonight, I'm going to get a good 8 hours of sleep and then hit my legs workout tomorrow morning. Should be fun!

fixationdarknes
05-14-2010, 08:37 PM
Hey man this kind of stuff happens, no worries. Glad you are gonna hit it tomorrow! I wish you the best of luck with your fully rested self.

chevelle2291
05-14-2010, 09:40 PM
Hey man this kind of stuff happens, no worries. Glad you are gonna hit it tomorrow! I wish you the best of luck with your fully rested self.

Lol thanks Fix. Your comment kinda made my day haha. It's been kinda rough today.

Mark!
05-14-2010, 09:45 PM
Gotta listen to your body, and we all have lives we gotta live, unfortunately they don't always go according to plan, lol. Get that rest, in my opinion along with diet it's the most important thing. You don't grow, or shrink in the gym, all the goodies happen outside of it.

chevelle2291
05-14-2010, 10:06 PM
Gotta listen to your body, and we all have lives we gotta live, unfortunately they don't always go according to plan, lol. Get that rest, in my opinion along with diet it's the most important thing. You don't grow, or shrink in the gym, all the goodies happen outside of it.

That's true Mark. I knew I wouldn't have the intensity I would have early tomorrow so I just said screw it I'm gonna wait. Tomorrow'll be a good workout for sure. I'm getting plenty of good carbs and protein in now to make sure I'm ready early tomorrow.

f=ma
05-15-2010, 04:43 AM
agrd. hit hard today... just make it up then get your schedule back in line next week. packing for? vacation?

chevelle2291
05-15-2010, 09:29 AM
agrd. hit hard today... just make it up then get your schedule back in line next week. packing for? vacation?

No, just coming home from college. Had to clear out my dorm and stuff. Everything barely fit in the car haha.

Behemoth
05-15-2010, 11:04 AM
5-14-10


Diet was crappy today and yesterday

5-13-10


Diet was okay today

5-12-10
it just hasn't been that great lately

No more excuses bro. Excuses are easy, make it work no matter what bro. Shoveling down 3500kcal/day is the easy part of this game. Oats, bananas, gatorade powder, whatever makes it work but shovel in some filler everyday if you're not going to make your mark!!


Let's make this a sick, dedicated summer. I want you to shock your peers when you get back to school in august or september! I have no doubt you can make them ask "what the hell did you do to get so big over the summer" if you're focused and dedicated. Here we go!

f=ma
05-15-2010, 01:12 PM
5-14-10

5-13-10

5-12-10

No more excuses bro. Excuses are easy, make it work no matter what bro. Shoveling down 3500kcal/day is the easy part of this game. Oats, bananas, gatorade powder, whatever makes it work but shovel in some filler everyday if you're not going to make your mark!!


Let's make this a sick, dedicated summer. I want you to shock your peers when you get back to school in august or september! I have no doubt you can make them ask "what the hell did you do to get so big over the summer" if you're focused and dedicated. Here we go!

listen to this advice. if you need more proof, read the first 36 pages of my journal. if your diet is not consistent you are wasting your time... took me like 3 years to figure this out even though i had been told multiple times. want to get stronger/bigger? eat scientifically precise at the level required to put on lean size. want to lose fat? do the opposite.

chevelle2291
05-15-2010, 01:47 PM
5-14-10

5-13-10

5-12-10

No more excuses bro. Excuses are easy, make it work no matter what bro. Shoveling down 3500kcal/day is the easy part of this game. Oats, bananas, gatorade powder, whatever makes it work but shovel in some filler everyday if you're not going to make your mark!!


Let's make this a sick, dedicated summer. I want you to shock your peers when you get back to school in august or september! I have no doubt you can make them ask "what the hell did you do to get so big over the summer" if you're focused and dedicated. Here we go!

Yea, I know I've been inconsistent. Thanks for this post Rory, I do appreciate it (no sarcasm). The good news is that I'll have plenty of food at my fingertips for the next three months or so..

Behemoth
05-15-2010, 01:49 PM
listen to this advice. if you need more proof, read the first 36 pages of my journal. if your diet is not consistent you are wasting your time... took me like 3 years to figure this out even though i had been told multiple times. want to get stronger/bigger? eat scientifically precise at the level required to put on lean size. want to lose fat? do the opposite.

And take this advice too. The only ones you'll find who are where they truly want to be are the truly consistent ones. Working hard isn't working hard if its brief or sporatic. We're all here to encourage and watch you get bigger and stronger, make us proud bro. The last thing any of us want to hear is some jusitification why your diet was off or not quite where you want it. You are stressing your macros too much. As far as consistency just hit 3500 everyday. A day or two where your fat was higher than carbs, or your protein was under 150g or something like that will make no noticeable difference whatsoever at your level. If you're getting 150g protein a day and hitting 3500 you're good. And that's an incredibly simple task. Be thankful you don't need to hit every single macro within 2 or 3g every single day to take your physique to the next level... eventually I wanna see you at this point though :evillaugh:

Behemoth
05-15-2010, 01:54 PM
Yea, I know I've been inconsistent. Thanks for this post Rory, I do appreciate it (no sarcasm). The good news is that I'll have plenty of food at my fingertips for the next three months or so..

Excellent. I think a great start would be a big shake every morning. Like one scoop of whey, couple tbsp of PB, bunch of oats and/or a banana or two and some milk and you can could have 1/4-1/3 of your calories in you in 30 seconds.

This is just a suggestion though. If you have lots of food at your disposal and want to get it in a diff way then by all means!

chevelle2291
05-15-2010, 02:04 PM
First workout of summer break :). It was a bitch.

Went to my favorite gym in town. Dropped my $90 for three months and got to work. $90 may sound like a lot considering I could go to Xsport for $20 a month, but the gym I joined (River West) has a better atmosphere, better members (PLers, BBers, vs. soccer moms and Broskis), isn't nearly as busy, and has better equipment (more squat racks, full olympic platform, bumper plates, etc. Plus, Xsport can be a pain to cancel from and all my friends work out there so I'll never get anything done.

Today was legs day in the gym. I brought along an electrolyte and carbs drink to see if it helped at all. I think it did keep my strength up a little towards the end of my workout and I had no cramping like before. Pre-workout nutrition was okay, but I could've used more simple carbs I think. I also had half a cup of coffee beforehand and that was definitely a mistake as I didn't have enough water in me to offset the dehydration effect.

Workout
10 minute warm-up

Squats
20x140
15x155
12x165
10x170
10x175
8x180
*These sucked. Seriously. I was giving it all my mental determination to keep getting it under that f'ing bar. My back felt better on these, but I still took it a little easy on depth. Most of the reps were just a little under parallel. Some of the reps in the later sets were a bit above parallel and a bit below. I'm giving myself a little leeway with these as I was busting my ass.

Stiff deads
65#x4x10
Took it easy on the weights and focused on form. These actually felt really good on my low back and gave me a great stretch in my hamstrings. Loved 'em.

Leg Press
3PPSx10x12x15
Back was feeling better on these than before. But I still couldn't get a complete ROM at the bottom of the movement. I didn't want my back to round at the bottom so I kept the ROM just above that point. Still good reps tho.

Lying leg curl
70#x4x10
Focused on the mind-muscle (corny, I know) connection here and really tried to nail the contraction at the top of the movement. No cramps like before.

Standing calf raise
150#x3x10
Nice contractions here. Paused at the top and bottom of the movement. Good sets.

Overall a very good workout. My PWO meal is going to be some chili, slices of whole grain toast, and milk. Lots and lots of milk. Also, I realized that I've been way underestimating the amount of milk I put in my shakes and drink on a regular basis. The cups I have at home are very close to being 1 cup when filled to a certain point so it should be more accurate in the future.

chevelle2291
05-15-2010, 02:06 PM
Let's make this a sick, dedicated summer. I want you to shock your peers when you get back to school in august or september! I have no doubt you can make them ask "what the hell did you do to get so big over the summer" if you're focused and dedicated. Here we go![/QUOTE]

This is the goal. :evillaugh:

Behemoth
05-15-2010, 02:11 PM
Good **** brother. Those are updates I wanna see everytime!

"and all my friends work out there so I'll never get anything done" - thats good **** right there man, shows your focus!

Those squats are awesome, I hadn't read over this WBB program, but I love it from what I see in your journal already!

Nothing corny about mind muscle man. Thats an important component just like form a lot of new lifters overlook and go straight to progressing without it. Which is a huge mistake.

I remember in my first year or two of lifting I would use 4 cups of skim milk for my post workout shake along with whatever carbs were in the house. Bread usually. You're reminding me much of myself!

chevelle2291
05-15-2010, 02:15 PM
Good **** brother. Those are updates I wanna see everytime!

"and all my friends work out there so I'll never get anything done" - thats good **** right there man, shows your focus!

Those squats are awesome, I hadn't read over this WBB program, but I love it from what I see in your journal already!

Nothing corny about mind muscle man. Thats an important component just like form a lot of new lifters overlook and go straight to progressing without it. Which is a huge mistake.

I remember in my first year or two of lifting I would use 4 cups of skim milk for my post workout shake along with whatever carbs were in the house. Bread usually. You're reminding me much of myself!

Yea, if those squats+a good diet don't make me grow nothing will. The program is high volume, high intensity, and high frequency. It's tough, but a damn good program.

I'm probably at 1.5-2 cups of skim for my shakes, maybe more. I think I'm going to start using my shaker for everything I drink so I can make sure of the amount I"m drinking.

And if I can end up like your first bulk/cut at the end of my bulk/cut I'll be a happy guy haha.

chevelle2291
05-16-2010, 09:07 AM
Excellent. I think a great start would be a big shake every morning. Like one scoop of whey, couple tbsp of PB, bunch of oats and/or a banana or two and some milk and you can could have 1/4-1/3 of your calories in you in 30 seconds.

This is just a suggestion though. If you have lots of food at your disposal and want to get it in a diff way then by all means!

I didn't see this before. This is a good idea. The only issue is my blender broke while I was at school. I'll have to get a new one. Plus, I can actually eat 3,500 calories. I usually am still pretty hungry if I start drinking in too many calories, so I like to stick to solid food. This would be a good idea though if I'm running low on calories for the day.

chevelle2291
05-16-2010, 09:10 AM
AM weight: 159.2
Rest: 8 hours

Diet was very good yesterday. I'm a little sore in my legs today, but nothing like the "I need a wheelchair now!" DOMS I had after my last leg workout. Diet will be posted below.

chevelle2291
05-16-2010, 01:24 PM
Workout log for May 16, 2010
Upper Body

10 min. dynamic warm-up

Weighted Chin-ups
10#x10x10x9(not great form)x7

Incline Dumbbell press
40#x10x10x10x10

Barbell Row
95#x12x12x11.5x13--last two sets had poor form, but I'm going to progress in weight anyways. Glutes and hamstrings were really sore and this interfered with my base to pull from.

Seated Dumbbell Military Press
35#x10x10x10x10

Incline Alternating Dumbbell hammer curl
20#DBsx10x7(loss in reps)x6.5x7L6R--incline position limited my ability to recruit any shoulder movement to help with the curls so the loss in reps isn't really a loss, just a change in position

Seated Dumbbell Triceps extension
35#singleDBx12x12x12x12
--increase in weight next session

Time: 1hr 20 mins

Notes: Overall a very good workout. I progressed in all lifts except the incline curls, which really doesn't bother me as the incline was way different than what I had at my college gym so the numbers don't correlate. I definitely like having a carb drink with me during my workout. Today I noticed that it REALLY helped get those extra reps out. I also had more carbs pre-workout and that gave me a boost also. Diet is shaping up to be pretty good today. I'll be running to the grocery store later to pick up some oats, cottage cheese, milk, peanut butter, chicken, etc.

I'm feeling very good about my bulk lately. I think 175 pounds by the middle of september is definitely possible. I also think a LEAN 175 pounds is possible as the foods I'm eating at home are really damn clean. Focus is at 110%. :evillaugh:

chevelle2291
05-16-2010, 08:27 PM
Diet for the day.

I'm happy with the calories, protein, and carbs. Definitely not happy with the fat. Usually the potatoes my mom makes for dinner are like 6g of fat per serving, but these damn Country Crock ones were like 11g and helped to jack up my fat for the day :swear:. Oh well, I still hit my calorie goal and everything else looks good.

Mark!
05-16-2010, 09:35 PM
5-14-10
5-13-10
5-12-10
No more excuses bro. Excuses are easy, make it work no matter what bro. Shoveling down 3500kcal/day is the easy part of this game. Oats, bananas, gatorade powder, whatever makes it work but shovel in some filler everyday if you're not going to make your mark!!
Let's make this a sick, dedicated summer. I want you to shock your peers when you get back to school in august or september! I have no doubt you can make them ask "what the hell did you do to get so big over the summer" if you're focused and dedicated. Here we go!

This is why I love this place! This is what every person trying to change their body needs, and there's so much of it going around here it's awesome.

Workouts looking good, diet looking brighter too, don't slack up, don't lose sight of what you want from all of this. I sat down yesterday, easily one of the worst training days I've had this year, and wanted to throw it all away. I thought about all the pain, sweat, and even blood. The diet, all that stuff. That was just it...all that pain and suffering we endure, all the time we spend in the gym, or at the park, all of that, if for one minute we give up, would have been a waste of time, and if you're anything like me, I don't like wasting time at all bro. Keep your head up, keep plugging away, we're here, you got this.

chevelle2291
05-17-2010, 05:37 PM
This is why I love this place! This is what every person trying to change their body needs, and there's so much of it going around here it's awesome.

Workouts looking good, diet looking brighter too, don't slack up, don't lose sight of what you want from all of this. I sat down yesterday, easily one of the worst training days I've had this year, and wanted to throw it all away. I thought about all the pain, sweat, and even blood. The diet, all that stuff. That was just it...all that pain and suffering we endure, all the time we spend in the gym, or at the park, all of that, if for one minute we give up, would have been a waste of time, and if you're anything like me, I don't like wasting time at all bro. Keep your head up, keep plugging away, we're here, you got this.

This might be one of the deepest, if not the deepest, post in my journal Mark. Thanks for the words, they mean a lot.

chevelle2291
05-17-2010, 05:43 PM
This is why I love this place! This is what every person trying to change their body needs, and there's so much of it going around here it's awesome.

Workouts looking good, diet looking brighter too, don't slack up, don't lose sight of what you want from all of this. I sat down yesterday, easily one of the worst training days I've had this year, and wanted to throw it all away. I thought about all the pain, sweat, and even blood. The diet, all that stuff. That was just it...all that pain and suffering we endure, all the time we spend in the gym, or at the park, all of that, if for one minute we give up, would have been a waste of time, and if you're anything like me, I don't like wasting time at all bro. Keep your head up, keep plugging away, we're here, you got this.

This might be one of the deepest, if not the deepest, post in my journal Mark. Thanks for the words, they mean a lot.

f=ma
05-17-2010, 05:52 PM
diet looks like its improving. do you have a scale to weigh stuff out? that is a must-have!

workouts looking great, if youre not struggling, that means its not enough weight

chevelle2291
05-17-2010, 08:05 PM
diet looks like its improving. do you have a scale to weigh stuff out? that is a must-have!

workouts looking great, if youre not struggling, that means its not enough weight

No, I don't have a scale actually. I usually just guesstimate (relatively accurately) using the facts from the back of whatever I'm eating and by eyeing the portions. Did you use a scale on your bulk?

chevelle2291
05-17-2010, 08:10 PM
Workout Log for May 17, 2010

AM weight:
157.4--woke up later than usual and finished my calories for the day earlier than usual, so this is likely just water weight loss.

AM Cardio: 34 minutes walking around the block

Abs workout:
Performed in circuit fashion, with some rest when needed
Decline Crunches
25#x3x15
Horizontal Leg Raises
3x15
EZ Bar Rollouts
25#ppsx3x15
Hanging Leg Raises
3x10

Wasn't really feelin' the abs workout today. I had a headache for some of the day today and just wasn't feeling it. I'm pumped for tomorrow's workout of bench and deads, though. Should be sick. I've decided that I"m going to progress in my lifts by trying to get 12 reps for each set. Once I reach that goal with my current poundage, I'll then go up in weight and start at 8 reps, working my way back up to 12 and so on. I figure this'll give me a nice range of reps and keep me progressing nicely and consistently.

Diet is lookin' good for today. Should be pretty high in protein.

chevelle2291
05-18-2010, 06:36 PM
AM Weight: 159. I keep weighing myself at different times. Need to start leveling this out and weighing myself at the same time everyday.

Workout--Upper Body
5 minute dynamic warm up

BB Bench
160#x10x10x9(to failure)x7

Deadlift
185#x4x12--up in weight next week. Still taking it easy on these. Don't want to aggravate the back again.

Standing military (heels together)
85#x10x10x8x7

Barbell Curl
55#x4x10

Dips
BW+25#x12x9x7fx6f (f=to failure)
--different position/bars than last workout, so even though I progressed a little, this workout was much harder than the other one.

Notes: Very solid workout. It was also very long (1h45mins--not happening again.). Diet from yesterday is below--also very good.

Behemoth
05-18-2010, 06:49 PM
Only weigh yourself first thing in the morning. Any other time is too erratic, means nothing. Stop analyzing your weight too. There's a billion factors that will change it from day to day up or down, to name a few...
Meal timing the day before.
Sleep/wake times.
GI changes; how much and what/when you're evacuating.
Hormones.
Sodium.
Hydration.
Daily activity/calorie expenditure changes.

Analyzing and/or justifying the number is stupid. I'll bounce 5lbs up on a strict ass diet when I did nothing out of the ordinary and think nothing of it.


Now, good workout. What's the purpose of "heel together" in the military? I've done militarys but maybe once or twice in my life so honestly have no idea?

Behemoth
05-18-2010, 06:54 PM
94/450/246. Like those numbers. You're obviously working very hard to on your eating.

f=ma
05-18-2010, 06:57 PM
nice nice, workout is solid. however... i cant begin to stress how important a food scale is.

however, being that youre bulking...... erroring on the side of MORE FOOD is always fun :) i know this firsthand.

chevelle2291
05-19-2010, 12:39 AM
94/450/246. Like those numbers. You're obviously working very hard to on your eating.

Yea, I haven't really been paying much attention to the weight lately, I right down the number, post my response, and that's about it. *****'s getting dialed in around here so I'm not too worried. As long as I keep progressing and get my calories in I'm happy.

I do standing militarys with heels together because that's what the stronglifts site said a military press was haha. No other reason than that, although I do find that having a close stance makes your core work a lot harder and isolates the shoulders/chest more when doing the press.

chevelle2291
05-19-2010, 12:46 AM
nice nice, workout is solid. however... i cant begin to stress how important a food scale is.

however, being that youre bulking...... erroring on the side of MORE FOOD is always fun :) i know this firsthand.

I'm starting to understand why this is so. I'll probably pick one up at some point, but I'm not sure when that'll be. Plus, it's going to be very difficult, if not impossible, to track many of my meals at school next year as I am required (I know, wtf) to have an eating plan on campus. I may see if I can limit that plan to a smaller plan and then just start making my own meals...we'll see what I do about that....

I also don't want to buy a food scale right now because I know my mom will flip about it. She thinks I'm OCD about my dieting (which I am, but I find that a good thing) and argues against it every chance she gets (wait 'til I tell her I wanna compete---that'll be an interesting convo...). Plus, my parents and I have been at it lately with me coming home from college and I just don't feel like bringing in a catalyst to start another argument.

I am definitely erring on the side of more food on my bulk. If I get my calories in and I'm still hungry, I'll down a bowl of cottage cheese or some milk or something. I know that any fat I gain on this bulk will be easily taken care of once I start cutting, so I'm not too worried. Plus, I know that pretty much all the food I eat is wholesome stuff, which I find helps me a lot in keeping fat off.

---
Starting to think more and more about competing at some point. I'm a LONG ways off from being in the right form to do it, but I think it's definitely something I'd like to try, natty of course. If I do this, however, I'm probably going to get a "NO HOMO" tattoo on me somewhere, as I've gone from a sport where grown men with shaved legs ride around on bicycles to a sport where grown men shave their asses and get mystic tans in order to put a bikini on and get up in front of a crowd onstage....:clown:

chevelle2291
05-19-2010, 01:11 AM
Diet for Tuesday, May 18, 2010

Had to cram the calories in right before bed, as I went and hung out with friends for a few hours late tonight. Diet looks pretty good. I'm getting a little low on protein though....I'm choosin' between getting 10lbs of Scivation Whey, or 5lbs of WPC-80 (whey concentrate). Any suggestions? I could also pick up some myoplex protein from Sam's Club, but that's a lesser option.

fixationdarknes
05-19-2010, 01:32 AM
Agreed on the food scale. I got this one a few months ago and pretty much use it daily: http://www.walmart.com/ip/Paula-Deen-Retro-7-lb.-Red-Scale/11015401 Pretty fair price and gets the job done, and has a cool color/look to it IMO (ignore the fact that Paula Deen is really annoying lol).

But good job with staying on track man. Workouts and diet looking good! =)

Dunno about the whey. I always just get whatever is cheapest available to me lol. I currently am using the chocolate/vanilla EAS whey from Sam's Club.

chevelle2291
05-19-2010, 01:38 AM
Agreed on the food scale. I got this one a few months ago and pretty much use it daily: http://www.walmart.com/ip/Paula-Deen-Retro-7-lb.-Red-Scale/11015401 Pretty fair price and gets the job done, and has a cool color/look to it IMO (ignore the fact that Paula Deen is really annoying lol).

But good job with staying on track man. Workouts and diet looking good! =)

Dunno about the whey. I always just get whatever is cheapest available to me lol. I currently am using the chocolate/vanilla EAS whey from Sam's Club.

hmmm...didn't know they were that cheap. I may stop by Walmart tomorrow and see what they have....:evillaugh:

How are those olympic squats comin'?

fixationdarknes
05-19-2010, 01:51 AM
w00t!

They seem pretty good. I wanna have my squats recorded and posted up for critique but I think my form is pretty good. We shall see! =P

chevelle2291
05-19-2010, 03:07 PM
Workout for Wed, May 19, 2010

AM Weight: 159.0

AM Cardio
30 mins on treadmill at 3.0 incline and 4.3 speed

Ab workout
Leg Raises
3x15

Bicycle Crunches
3x15

Ab trainer
3x10

Planks
3x1min.

Notes:
Am cardio was pretty late today. I woke up late and some friends came over soon after so I talked with them a bit and then headed to the gym. Did my fasted cardio and abs and got out. Needless to say, I have a LOT of eating ahead of me today to make up for the late start.

fixationdarknes
05-19-2010, 05:54 PM
Good luck piling those calories in man! You've been consistent for a while with your diet =P Good job bro.

f=ma
05-19-2010, 05:59 PM
you can get a digital scale that measures to the gram at bed bath and beyond for about $20. they are essential. workout looks solid, keep it up buddy

fixationdarknes
05-19-2010, 06:05 PM
you can get a digital scale that measures to the gram at bed bath and beyond for about $20. they are essential. workout looks solid, keep it up buddy

I'm not sure why I didn't think of that when I was getting a scale haha. Perhaps I'll go upgrade myself to a digital scale.

chevelle2291
05-19-2010, 08:18 PM
you can get a digital scale that measures to the gram at bed bath and beyond for about $20. they are essential. workout looks solid, keep it up buddy

This=Tomorrow.

chevelle2291
05-20-2010, 12:36 PM
AM weight: 159.0

Diet from yesterday below..

Behemoth
05-20-2010, 07:15 PM
Great consistency on that diet. Walmart also carries very quality digital food scales for $20.

chevelle2291
05-20-2010, 07:17 PM
Leg Workout
10 minute dynamic warm up

Squats
145#x20
160#x15
170#x12
175#x10
180#x10
185#x8
--was a little confused here on what I actually did on sets and reps for a while because I had updated some sets in my phone with the new weight I did and when I got down to the fourth set it looks like i didn't update my new numbers in my phone. I ended up figuring out what I did based off last week's workout as I just go up five lbs on each set each session. I was pretty confused for a while, however, hahah.

Stiff Deads
65#x4x12
-good form, really stretched the hamstrings.

Leg Press
4PPSx10x12x15
--lower back felt GREAT! No issues...

Lying Leg Curl
75#x4x10--hamstrings were tired, had to grind out the last rep of the third set. 4th set was fine.

Standing Calf Raise
155#x3x10--rushed through these a little because my workout was getting long. still had good contractions and held at the top of the movement for most reps.

Total time: 1h45mins.

Notes: Workout went VERY well, probably due to me moving my workout later in the day. Back felt great and the squats weren't too hard. My body is really starting to adjust to the higher volume so I should be in a groove from here on out.

chevelle2291
05-20-2010, 07:26 PM
Great consistency on that diet. Walmart also carries very quality digital food scales for $20.

Yea, I may run out there in an hour or so once I'm done eating and pick one up.

f=ma
05-20-2010, 08:19 PM
looking good...

heres what confuses me about HCT... how do you know when youre supposed to increment the weight?

chevelle2291
05-20-2010, 08:27 PM
looking good...

heres what confuses me about HCT... how do you know when youre supposed to increment the weight?

Huh? Is this just a general conversation question or are you asking me because you think I'm on HCT? f it's the latter, I'm actually doing The WBB BB routine. Either way, I think what Roberts said was that you basically increase the weight when you feel up to it (autoregulating). So you start out with a weight that is difficult, then if it's still difficult the next session maybe you keep it for another week. Then if the next week it's manageable then you increase the weight. IDK, that's how I thought it worked.

Me personally, I like to either increase reps or weight each workout on all exercises. Like right now with my squats, I wanna hit 160x20 and 200x8 before I even think about deloading. So I try to increase the weight by 5 lbs every week. If a workout comes around and it's too difficult to get certain weights up, then I"ll just keep hammering at that weight until my body grows accustomed to the load. I may even deload at that point also.

For other exercises, I've decided that I'll progress by trying to hit setsx12 for a given weight. Once I've done that, I then increase the weight by 5lbs. I then try to get 8 reps with that weight the next session. Then 10 reps. Then 12. Etc. Etc.

chevelle2291
05-20-2010, 08:40 PM
Just wanted to comment a bit on the WBB Bodybuilding Routine

I really like how this routine is set up. There's plenty of volume as well as plenty of exercises to keep things interesting. It's also split in a way that hits all the muscle groups very frequently yet lets them rest enough before hitting them again. Having just one legs day is a great alternative for those who have trouble recovering from squattting 2 or 3 times a week. However, that one legs day is pure hell. Six sets of squats, if you are pushing yourself, is crazy. When I go to the gym for legs day, it's like going to church because if I push myself I know I'm going to see God at the end of the 20 rep set. Seriously. I'm nervous to the point that I'm almost shaking before my legs workout because it's so mentally demanding.

The routine also makes the most of the basic compound exercises and most of the additional work are compound exercises as well.

Those are the pros of this program. The cons? It's a TON of volume. Seriously. You need to make sure you have the work capacity to do this program before you start it. However, if you enjoy and respond to higher volume programs then this program will work wonders. This program also requires you to have your diet and rest on point, otherwise it'll run you into the ground.

The workouts can also run pretty long. I typically get done around 1h15mins for an upper body workout and 1h45 mins for legs. I could probably cut down the legs workout to 1h30mins and the upper body to an hour, but I'd have to be really moving to do it and I'd have to drastically shorten my rest periods, which can be long if you're pushing yourself on this program.

That's my short review. Overall, however, I love this program and will be staying on it until the gains stop.

chevelle2291
05-20-2010, 11:14 PM
Diet for Thursday, May 21, 2010

Fat is higher than I'd like it. I generally don't like going much over 90g of fat every day. Just a little under calories, but not enough to make it noticeable. I will be picking up a food scale tomorrow from either Walgreens or Bed Bath, so the accuracy of my diet should increase here shortly.

chevelle2291
05-21-2010, 04:49 PM
Workout Entry for Friday, May 21, 2010

Upper Body

3 minute warm-up

Weighted Chinups
10#x10x10x10x8
Final reps on last two sets were not pretty. Def had some body english going on to get up there.

Incline Dumbbell Press
40#x4x12--increase in weight next session

Barbell Row-from the floor
100#x12x10x10x8--lower back and hamstrings/glutes Domsed

Seated Military Dumbbell Press
35#x12x12x10Fx12-debating increasing weight ne ways

Alternate Dumbbell Curl
20DBs#x12x9x7x7--getting there
SS w/
Dumbbell Tricep Extensions (single DB)
40#x4x12

Time: 1h20mins.
Notes:
Very good workout. My glutes and hams were really sore from yesterday so that hindered my rows a little bit, but I was able to push through it. Pullups are getting frickin hard at the higher rep ranges. Curl strength (ya I know, don't laugh) is comin' around too.

Edit: AM Weight: 159.5.

fixationdarknes
05-21-2010, 06:56 PM
Good looking session dude. I find chins pretty hard to progress with for some reason. My dips are flying up in weight but chins are like a hit or miss, some days I might bust out an extra rep or two, other days I don't even really increase any.

I can never manage to suffer through the lower back intensity of bent rows haha, which is partly why I do T-bar rows in a corner.

Keep up the good work.

chevelle2291
05-21-2010, 07:56 PM
Good looking session dude. I find chins pretty hard to progress with for some reason. My dips are flying up in weight but chins are like a hit or miss, some days I might bust out an extra rep or two, other days I don't even really increase any.

I can never manage to suffer through the lower back intensity of bent rows haha, which is partly why I do T-bar rows in a corner.

Keep up the good work.

They're not really bent rows, they're rows from the floor, so like pendlay rows. But yea the lower back does get taxed some with that movement and my lower back was already sore from the stiff deads, so that was fun haha. Thanks for the compliments tho man. The pullups are going to take time. I think I'll progress easier on these if I move up in weight on my rows or if I move to a 5x5 across style scheme for them. I'm going to wait a while before I do that, however.

BTW, got my food scale. Definitely helps a lot when I'm measuring out my cottage cheese portions and will help a bunch with meats and pasta, etc. Thanks for the suggestion F!

chevelle2291
05-22-2010, 02:04 PM
Diet for Friday, May 21, 2010

chevelle2291
05-22-2010, 02:05 PM
Abs/Cardio for Saturday, May 22, 2010

30 mins fasted cardio
Ab circuit
Swiss Ball Pikes 3x15
Cable Woodchops 40#x3x15
Modified Crunches 15#x3x15
Feet elevated Planks 3x1min
30 mins fasted cardio

fixationdarknes
05-22-2010, 02:10 PM
Yeah I kind of want to start doing high set low rep chinups again. That helped me progressfrom the point where I could only do about 4-5 BW chinups at max. I'm doing 3x8 right now, I might try switching to 8x3 or something if in the next couple of weeks I don't progress, provided my diet is in order.

Post pics of the food scale in action! Haha. And nice diet bro. I see you snuck the cottage cheese in there toward the end lol, that is always my bedtime meal. w00t!

--edit: Nice session. Wait you did cardio both at the beginning and end? Dang :indian:

chevelle2291
05-22-2010, 02:43 PM
Yeah I kind of want to start doing high set low rep chinups again. That helped me progressfrom the point where I could only do about 4-5 BW chinups at max. I'm doing 3x8 right now, I might try switching to 8x3 or something if in the next couple of weeks I don't progress, provided my diet is in order.

Post pics of the food scale in action! Haha. And nice diet bro. I see you snuck the cottage cheese in there toward the end lol, that is always my bedtime meal. w00t!

--edit: Nice session. Wait you did cardio both at the beginning and end? Dang :indian:

Lol. the food scale is no doubt prolly one of my better purchases. It's so nice to able to know my meat portions. :evillaugh:

I've been eating a lot of cottage cheese lately. It's pretty much all protein (mainly casein), so what's not to love?

I ended up filling a shaker bottle with half a scoop of whey and water, then walking (30 mins) to my gym, then doing my abs, then walking back (30 mins.) It's been so nice here and I need a tan bad haha.

chevelle2291
05-23-2010, 12:25 PM
AM weight: 158.6

Diet was excellent yesterday. (posted below). Weight is still sticking in the 158-159 range.

Behemoth
05-23-2010, 01:39 PM
Been noticing that too Ryan. How do you feel about shooting for 4k consistently for the next two weeks and dropping the cardio? Or at least some of it?

chevelle2291
05-23-2010, 03:17 PM
Been noticing that too Ryan. How do you feel about shooting for 4k consistently for the next two weeks and dropping the cardio? Or at least some of it?

This is something I've been debating myself. I think I'd be okay shooting for 4k if the majority of those 500 calories come from protein. What do you think of that?

I'm going to have a hard time dropping the cardio. It's prolly just psychological, but it's gonna be tough.

Be, I know I'm supposed to weigh myself as soon as I wake up (and I do) but what if I haven't been waking up at the same time every day. I just got back from school and so I'm kinda just bummin' around until my job starts, so I don't really have a set schedule and wake up at different times each day. Usually the times are within two hours of each other, however. Would I be better off setting my alarm for say 8 am, weighing myself, then heading back to bed if need be?

Edit: Also, if I can't bulk on 3,500 calories, does that mean i can cut on 3,000? :evillaugh: haha, just curious..

chevelle2291
05-23-2010, 03:39 PM
Workout for Sunday, May 23, 2010

5 minute dynamic warm up

Barbell Bench
160#x10x10x10(grinder on last rep, but progressed!)x7f-rolled off

Deadlift
190#x4x12-up in weight next session

Standing military
85#x10x10x9(+1)x7

Barbell Curl
55#x12x12x10x10--cheat reps on last two, arms fatigued

Weighted Dips
BW+25#x12x10(+1)x7x6

TIme: 1h40mins

Notes: Had absolutely no motivation today. It was damn hot outside and damn hot in my gym (no ac, 90 degree heat, high humidity :drooling: ), so I just couldn't get focused and going. I progressed in all lifts, still however. Getting that 10 reps on the 3rd set of bench was really hard. Form wasn't great on that last rep, but I got it. :evillaugh:. Deadlifts weren't too bad, but they were taxing metabolically due to the heat. Overall a great workout considering the conditions.
:indian:

Behemoth
05-23-2010, 03:43 PM
No more protein. Every last additional calorie from carbs.

I really think the cardio is holding you back, and at some point you're going to have to make a decision. Whether you want to be skinny-athletic or muscular and out of the ordinary. It's counterproductive to your goal of gainging weight no doubt, I think much more than you realize too. It can be worked around though if you don't want to drop it.

I wouldn't stress waking times. Yes, it plays into somewhat. But you just go with it. Setting an alarm to weigh yourself would be ludacris.

And the last question is a yes to a certain extent. A lot of people think their setpoint of both weight and bodyfat is pretty much static. But it's not. Right now I still think your body is pretty close to homostasis. You're working hard yes, but you really haven't pushed it into any serious growth just yet. I doubt if you ate 2500 calories a day right now you'd lose much more than the initial water weight. Howeve if we get you bulked up to 175 or so (which is probably going to take well, well over 4000 calories/day) then yes, coming off of that you'll likely lose weight on even what you're eating now.

chevelle2291
05-23-2010, 03:50 PM
No more protein. Every last additional calorie from carbs.

I really think the cardio is holding you back, and at some point you're going to have to make a decision. Whether you want to be skinny-athletic or muscular and out of the ordinary. It's counterproductive to your goal of gainging weight no doubt, I think much more than you realize too. It can be worked around though if you don't want to drop it.

I wouldn't stress waking times. Yes, it plays into somewhat. But you just go with it. Setting an alarm to weigh yourself would be ludacris.

And the last question is a yes to a certain extent. A lot of people think their setpoint of both weight and bodyfat is pretty much static. But it's not. Right now I still think your body is pretty close to homostasis. You're working hard yes, but you really haven't pushed it into any serious growth just yet. I doubt if you ate 2500 calories a day right now you'd lose much more than the initial water weight. Howeve if we get you bulked up to 175 or so (which is probably going to take well, well over 4000 calories/day) then yes, coming off of that you'll likely lose weight on even what you're eating now.

:omg:.
that's gonna be a lot of food haha. Alright, so I think today I'm going to start taking in 4k, with the extra 500 from carbs. Sound good? :eyes the bananas in the kitchen:

What would you suggest as a way to work around my morning cardio? If I have to drop it, I will, but I'd like to keep it. If it's counterproductive to my goal, however, then it's gone.

Addressing the bolded section above, do you mean that my calories haven't pushed it into serious growth, or that the weight training hasn't yet? :scratch:

Behemoth
05-23-2010, 08:42 PM
Your morning cardio is just you walking to the gym right? I wouldn't stress that. Just not sure the HIIT type stuff and specific cardio you're doing is appropriate.

The bolded part was entirely directed at the calories you're taking in. You're doing great in the gym (and out too), I just mean with regard to how much food your body can handle you're still at the low end spectrum of it. But eating that consistent number that you have been (even if it hasn't shown a lot of gain on the scale) was critical to understanding where you're going to need to go (with regard to diet) down the road on this bulk.

Keep it up, you're consistency and focus is excellent. And thats what matter most. You got this brother

chevelle2291
05-23-2010, 08:57 PM
Your morning cardio is just you walking to the gym right? I wouldn't stress that. Just not sure the HIIT type stuff and specific cardio you're doing is appropriate.

The bolded part was entirely directed at the calories you're taking in. You're doing great in the gym (and out too), I just mean with regard to how much food your body can handle you're still at the low end spectrum of it. But eating that consistent number that you have been (even if it hasn't shown a lot of gain on the scale) was critical to understanding where you're going to need to go (with regard to diet) down the road on this bulk.

Keep it up, you're consistency and focus is excellent. And thats what matter most. You got this brother

Alright thanks Be. Yea, the cardio is just AM cardio either just walking to the gym and doing abs fasted, or getting on the treadmill if its raining. I'm no longer doing HIIT or sprint work. You think I should start targeting 4k? I honestly think it wouldn't be a bad step, and I prolly will target that for today if you don't respond later tonight. There are times at 3,500kcal that I'm still a little hungry. Not really hungry, but a little. Usually if i'm still hungry I'll go a little over (hence the 3600kcal days), but I think a 500 cal increase might be good.


I wanted to add that I haven't done HIIT or anything similar in probably a week, so it looks like the bump in calories is definitely needed if I'm still not gaining at 3,500 and only doing am cardio.

Behemoth
05-23-2010, 09:02 PM
Yeah shoot for 4k from now on man

chevelle2291
05-23-2010, 09:08 PM
Yeah shoot for 4k from now on man

Aight thanks. :indian:

chevelle2291
05-24-2010, 01:14 PM
Am Weight: 159.2 :indian:

Diet from yesterday is posted below. It's pretty sexy. :evillaugh:

Took bf and circumference measurements today. I'm not going to post the bf numbers I took because they were clearly wrong (estimator said I had 20% bf...no), but the circumference measurements are below.

Arm: 33.5 cm flexed (cold
Thigh: 54cm halfway on leg
Chest: 100cm (flexed-inch above nipples)
Neck: 37cm
Waist: 82cm at navel

meh...

Behemoth
05-24-2010, 02:52 PM
Lookin good. Fitday has blackbean soup pegged at 116cals/cup

Excellent first day effort, definetly see your strive to get in the cals and at the right macros is super impressive

chevelle2291
05-24-2010, 03:36 PM
Lookin good. Fitday has blackbean soup pegged at 116cals/cup

Excellent first day effort, definetly see your strive to get in the cals and at the right macros is super impressive

Hmm...okay, I'll change that up then.

Yea, taking in the calories is way easier now that I'm home. Consistency is easy here haha.

I did wanna ask you one thing tho Be. I'm going to be out of town in June for a few days and I was wondering how I should handle my diet then. I'll be staying at my girlfriend's house and won't be weighing my food or being able to track portions very well, so should I just try to hit 4k as best as I can with an estimate? I MIGHT be able to workout when I'm there (as long as I wake up early enough), but I'm not sure.

What do you do when you go on vacay?

Behemoth
05-24-2010, 04:01 PM
I enjoy myself. And so should you. Although it's been a while since I've been on one, I always eat what and how I want. A few times I've gone for runs at the beach but not even out of bodybuilding reasoning. Simply to get out there and get some air.

Don't forget to be human too. Take bodybuilding seriously, but take relationships more seriously. Never let your eating or lifting take precedent over somebody important to you. I've learned that one the hard way...

f=ma
05-24-2010, 04:23 PM
listen to rory. i have no additional commentary that can help you -- lol

chevelle2291
05-24-2010, 05:13 PM
I enjoy myself. And so should you. Although it's been a while since I've been on one, I always eat what and how I want. A few times I've gone for runs at the beach but not even out of bodybuilding reasoning. Simply to get out there and get some air.

Don't forget to be human too. Take bodybuilding seriously, but take relationships more seriously. Never let your eating or lifting take precedent over somebody important to you. I've learned that one the hard way...

Alright thanks for the insight. I'll probably still work out, but only if it's early and it doesn't bother her. Foodwise, I'm going to try and keep it healthy, but not really worry about the macros.

chevelle2291
05-24-2010, 06:52 PM
Workout for Monday, May 24, 2010

30 mins fasted cardio (walking around neighborhood.)

Abs workout
Kneeling cable crunches
120x3x12 (need to work on form)

30# decline crunches
12x12x10

ab wheel
3x15

core cable pull-downs
50#x3x12

sets done in circuit form.

fixationdarknes
05-24-2010, 07:17 PM
Take bodybuilding seriously, but take relationships more seriously. Never let your eating or lifting take precedent over somebody important to you. I've learned that one the hard way...

That is good advice haha. I've said some extremely disrespectful stuff to my mom at times where I feel she's getting in the way of my diet or lifting schedule (not due to her intentions of course).

I dunno what it is, but for some reason I seem to be very irritable around my workout times especially when someone misplaces my food or just interferes with what I'm trying to do (like makes me late to or from the gym or something). I don't really explain myself either, I just kind of keep my straight face but yell angrily or talk demeaning or some ****. It's pathetic; I don't try to do it, but it just comes out that way.

chevelle - Good **** dude, gonna start the 4k now eh? I may be bumping up my cals too in a bit, but probably to more like 3400-3500, you seem to have a quicker metabolism than me. Way to absorb those calories haha. Enjoy your time with your GF.

chevelle2291
05-25-2010, 12:49 AM
That is good advice haha. I've said some extremely disrespectful stuff to my mom at times where I feel she's getting in the way of my diet or lifting schedule (not due to her intentions of course).

I dunno what it is, but for some reason I seem to be very irritable around my workout times especially when someone misplaces my food or just interferes with what I'm trying to do (like makes me late to or from the gym or something). I don't really explain myself either, I just kind of keep my straight face but yell angrily or talk demeaning or some ****. It's pathetic; I don't try to do it, but it just comes out that way.

chevelle - Good **** dude, gonna start the 4k now eh? I may be bumping up my cals too in a bit, but probably to more like 3400-3500, you seem to have a quicker metabolism than me. Way to absorb those calories haha. Enjoy your time with your GF.

Hey Fix! Yea, I have a habit of immersing myself completely in whatever I'm passionate about, so I do need to watch that with bodybuilding, although I think that in this sport that can be an asset.

I never really get angry at anyone if something interferes with my lifting schedule. I know **** happens, although I do get a bit disappointed. I'm pretty independent when it comes to my diet and training (I make my own meals most of the time) so it's never really much of an issue.

Yea, i'm shooting for 4k now. I've been cramming the calories in in the past hour because I was pretty low for the day. :/. But I'll get it all in. Out of curiosity, what bf do you think you're at right now? I'm surprised that I haven't put much on at 3,500 cals. I never thought my metabolism was THAT fast.

Oh, and I won't be leaving to see my girl for a few more weeks, so you guys are gonna have to deal with me for a while.. :P

chevelle2291
05-25-2010, 01:03 PM
AM Weight: 159.2 :)

Diet from yesterday is posted below.

fixationdarknes
05-25-2010, 03:42 PM
Whoa dude carbs are coming to town! Haha. I'm not sure what my BF is at, I've just posted a thread though with a pic I took last night in the members pics forum.

Lift hard for these few weeks and make sure to be nice and shmexy when you go to visit teh GF! :cool:

Behemoth
05-25-2010, 04:08 PM
Dude you're really impressing me. You were very consistent at your 3500kcal and you've made this jump up to 4000 with stellar macros. I'm pretty pumped to see what happens from here. Even if you still don't gain (in which case I'd start to get seriously jealous), it's going to be very interesting to hear the feedback from you in and out of the gym knowing that you're being this consistent with the diet.

f=ma
05-25-2010, 05:46 PM
or you could be like me and burn bridges & relationships over selfish stuff like lifting, eating and career.

but great stuff man, im glad the diet is coming together. consistency is the key. just a day of perfection is completely immaterial over a window of time... so shoot for perfection every day.

chevelle2291
05-25-2010, 06:23 PM
or you could be like me and burn bridges & relationships over selfish stuff like lifting, eating and career.

but great stuff man, im glad the diet is coming together. consistency is the key. just a day of perfection is completely immaterial over a window of time... so shoot for perfection every day.

See, F, the way to justify putting lifting and eating over relationships is to become a fitness model or pro bodybuilder. Who could hate on you then if your body is your moneymaker? :clown:

chevelle2291
05-25-2010, 06:24 PM
Dude you're really impressing me. You were very consistent at your 3500kcal and you've made this jump up to 4000 with stellar macros. I'm pretty pumped to see what happens from here. Even if you still don't gain (in which case I'd start to get seriously jealous), it's going to be very interesting to hear the feedback from you in and out of the gym knowing that you're being this consistent with the diet.

**** man, if that happens my parents are gonna have a fit. Every time my dad goes and gets milk from the fridge, the milks gone haha. I'm pretty sure the weekly budget for food has gone up quite a bit since I got home. :evillaugh:

chevelle2291
05-25-2010, 06:37 PM
Workout for Tuesday, May 25, 2010

15 minute warm up

Squat
150#x20
165#x15
175#x12
180#x10
185#x10
190#x8
-squats were very, very hard today. I had drank a lot of fluids beforehand and began creatine loading today (mistake to drink so much liquid) and I dry heaved quite a few times between sets. Because I was feeling drained metabolically my rest periods were pretty long (4-5 mins) in between sets, but I needed it so I didn't puke during a set. Form was pretty good, had good depth on all reps, although I found that on the final few sets the first rep was harder to hit depth for some reason. I think my groin muscles may have been tightening a bit.

SLDL
70#x4x12
-good, solid form.

Leg Press
4PPS+25#ppsx10x8x10
-underestimated how hard these would be. Had very good depth, but they were very, very hard. Had to give a few yells to get the intensity going (I know, I'm a douche bag).

Lying Leg Curl
80#x4x10
-poor ROM on last few reps on last two sets

Standing Calf Raises
160#x3x10
-solid negatives, solid contractions. Great sets.

Total Time: 2 hours 5 mins (wtf???)

Notes: Workout was way too long but I wasn't feeling my best so it's understandable. Squats are getting hard, but I want to hit 200#x8 before my linear progress stops. Once progress stops, I'll just try and get more and more reps with whatever weight I"m struggling with each session. Then, once I hit those reps, I'll move on to the next weight.

My left shoulder was REALLY tight and it made it hard to get a nice back position going for the bar. Because of this, I didn't feel as stable as I normally would. I'm going to get in the hot tub tomorrow and see if that helps at all.

Time to EAT!

chevelle2291
05-25-2010, 06:42 PM
Oh, and I definitely wanna compete sometime. Depending on how this year goes, I'd like to compete some time next summer (mid-August) IF I put on some quality mass. If not, then I'd like to compete the summer of 2012.

chevelle2291
05-26-2010, 03:01 PM
AM Weight: 159.4--nice to not see 158 on there anymore.

Diet from yesterday is attached. I was up a little late trying to get all my cals in as I didn't have much time to really eat earlier in the day. But, I got it all in and the macros were solid, so I'm happy.

Edit: Also, my ass, quads (to a lesser degree), lower back, and hams are DOMSed out. Yesterday was a damn good session.

chevelle2291
05-26-2010, 05:50 PM
Workout for Wed, May 26, 2010

Upper Body

5 minute dynamic warm-up

Weighed Chin-ups
BW+10#x12x10x10x9
-Not great form on the last reps of the final two sets, but oh well, I progressed.

Incline DB Press
45#x4x12--pretty easy, 50s next week :nod:

Barbell Row
100#x4x12
-Very tough. My lower back, hams, and glutes were shot so I had no base to pull from. Form wasn't great on some reps

Seated Military DB Press
40#x12x10x8x10
-sticking with 40# until I can rep out 12 across

Incline Alternating DB hammer Curl (20#dbs)
12x10x9(poor form)x8
SS w/
Seated Single DB Tricep Extensions (45# DB)
4x12--may ditch these. I don't go down very far because my one elbow doesn't like it. I can go down a certain depth and then my elbow'll kick in. May go to tricep push-downs instead.

TIme: 1h30--was pretty tired today, I'm surprised I progressed in some of these lifts.

fixationdarknes
05-26-2010, 06:32 PM
With rows I prefer Ghetto T-bars (sticking the barbell in a corner and rowing one end). It puts a lot less stress on my lower back than a regular barbell row. I've always hated that about the latter because I am always rowing after either Squats or Deads.

Good stuff man. I gotta catch up to that chinup strength haha. I am sorta stuck on +5 lbs doing sets of 8-9 XD I think I'll add in some heavier negatives on Friday's chinup workout.

Anyway though, this is your journal not mine lol. Those are some mean calories. Nice job. I like the idea of the long-term goal of competing. Kinda helps you focus on your goals even more.

chevelle2291
05-27-2010, 12:03 AM
@fFix--Yea, I may switch to T-Bar rows at some point, but only if I seem to be really sticking progression wise with the barbell rows. We'll see.

Idk man, I still think my chins suck haha. I have really good strength for chins in the lower rep ranges, but the higher volume taxes the hell out of my arms. I've always had a stronger back for my size though (I have some decent lats for some reason), so my back can keep going with those for hours, but my arms can't haha.

I see your squats are coming around. Has ditching those front squats helped at all?

f=ma
05-27-2010, 03:41 AM
very nice workout. im a big fan of weighted chins.. by far one of the best exercises

JRider23
05-27-2010, 02:46 PM
nice workouts man... forgive me if you already specified this earlier, but what routine are you currently on? Doesn't look too much like 5x5 haha. Take this with a grain of salt as i am definitely no expert on diet, but if you're only going to be gone for a few days i think you should enjoy yourself without going too crazy. I went away to for 10 days, came back, and even though i didn't monitor my diet at all the 10 days of rest were undoubtedly beneficial to my training. Also, if you really want to keep up the calories bring some food with you. Nothing expensive either- whole wheat bread, peanut butter (i personally love PB&Honey- really good and healthy alternative to PB&J), oatmeal mix, protein bars, whey, nuts, fruits, veggies-- anything easy to bring that you think will help you keep up the calories

have a fun trip!

chevelle2291
05-27-2010, 07:49 PM
nice workouts man... forgive me if you already specified this earlier, but what routine are you currently on? Doesn't look too much like 5x5 haha. Take this with a grain of salt as i am definitely no expert on diet, but if you're only going to be gone for a few days i think you should enjoy yourself without going too crazy. I went away to for 10 days, came back, and even though i didn't monitor my diet at all the 10 days of rest were undoubtedly beneficial to my training. Also, if you really want to keep up the calories bring some food with you. Nothing expensive either- whole wheat bread, peanut butter (i personally love PB&Honey- really good and healthy alternative to PB&J), oatmeal mix, protein bars, whey, nuts, fruits, veggies-- anything easy to bring that you think will help you keep up the calories

have a fun trip!

I'm on the WBB BB routine, I switched from Madcow when I injured my lower back, and found the change to be really good. I can't change my damn journal name tho :swear:.

I'm going to be gone for about four days next month to visit my girlfriend. I won't be too worried about diet, but it looks like I'll still be able to train, so I'm pumped. :ninja:. However, at that point I may possibly need a deload so we'll see how much I'll train. It'll be very hard to bring food with me as I'll be taking a bus up there (8 hour ride) and I don't want to meet her family for the first time and be like "I'm insane about dieting and training, your food sucks so I'm going to be eating all this stuff." So that's a no go haha. Appreciate you stoppin' in tho.

Am Weight today: 162.4---don't get too excited Rory. :clown:.I was up til about 2 am eating, didn't get to bed til about 4 (had to clean up stuff and take care of the dog), and then I woke up at 8 to head down to Chicago for the day.

Had a great day in Chicago, although it was ****ing expensive. I was able to do some cardio when I woke up (30 mins worth) and I'll be doing a light ab workout in an hour or so (planks and bicycle crunches), so training is unaffected. I do, however, need to eat a ***** ton, so that's what's up next.

chevelle2291
05-27-2010, 07:50 PM
very nice workout. im a big fan of weighted chins.. by far one of the best exercises

Thanks F! Yea, that workout was pretty good. I had just started loading creatine the day before so I think that helped a lot with my rep and weight increases.

JRider23
05-27-2010, 08:05 PM
I'm on the WBB BB routine, I switched from Madcow when I injured my lower back, and found the change to be really good. I can't change my damn journal name tho :swear:.

I'm going to be gone for about four days next month to visit my girlfriend. I won't be too worried about diet, but it looks like I'll still be able to train, so I'm pumped. :ninja:. However, at that point I may possibly need a deload so we'll see how much I'll train. It'll be very hard to bring food with me as I'll be taking a bus up there (8 hour ride) and I don't want to meet her family for the first time and be like "I'm insane about dieting and training, your food sucks so I'm going to be eating all this stuff." So that's a no go haha. Appreciate you stoppin' in tho.

Am Weight today: 162.4---don't get too excited Rory. :clown:.I was up til about 2 am eating, didn't get to bed til about 4 (had to clean up stuff and take care of the dog), and then I woke up at 8 to head down to Chicago for the day.

Had a great day in Chicago, although it was ****ing expensive. I was able to do some cardio when I woke up (30 mins worth) and I'll be doing a light ab workout in an hour or so (planks and bicycle crunches), so training is unaffected. I do, however, need to eat a ***** ton, so that's what's up next.

nice man. Yeah i see what you mean- where are you from?

chevelle2291
05-27-2010, 08:12 PM
nice man. Yeah i see what you mean- where are you from?

Northwest suburbs of Chicago.

fixationdarknes
05-27-2010, 08:28 PM
I can't change my damn journal name tho :swear:.


Actually there is a way to do that :clown: Message an active moderator of this forum (cphafner changed mine for me) and ask him if he would change your journal title to "such-and-such"

Easy as tricep kickbacks :)

chevelle2291
05-27-2010, 08:35 PM
Actually there is a way to do that :clown: Message an active moderator of this forum (cphafner changed mine for me) and ask him if he would change your journal title to "such-and-such"

Easy as tricep kickbacks :)

Thanks Fix! Will do!

chevelle2291
05-27-2010, 10:44 PM
Diet for Today posted below. I'm starting to really rely on shakes now to get the calories in. A serving of yogurt, 3 servings of oats, a serving of protein, and a serving of milk really help get in the calories and fits in extremely well with my macros.

My body is responding really well to the higher carbs. I seem to perform best on a high carb/low fat type diet, and I think my continual progression in the gym has shown that.

fixationdarknes
05-27-2010, 11:25 PM
Sounds good man. I have shakes like that in the morning, only without the yogurt. Do you use whole grain oats? It's always so chunky and stays at the bottom of my shake so I end up drinking 4/5 of an oat-less shake then get to the end and am basically drinking straight oatmeal lol. How do your shakes fair?