PDA

View Full Version : Chris407's Journal



Chris407
06-23-2010, 08:17 AM
Some stats:

Age: 27
Height: 5'10.5"
Current am weight: 193.6
Current BF: 14%

I've been bulking for about a year. I started at 173 and 10% bodyfat. So, in the last year I've gained about 11 pounds of muscle and 11 pounds of fat. I think I gained a lot of the fat at the beginning of the bulk. I really wanted to get my weight back up over 180, and was a little too aggressive adding calories back into my diet. Since the end of the summer I've gone slower and I think my BF% has been pretty constant.

Goals:

I'm planning on continuing to add mass for about 5 more months, then trim off some bodyfat. It seems like I've been adding about a pound of muscle per month, so assuming I keep going at this pace, I think I'll be around 200, maybe just a little more.

Also, I'd like to get my arms up over 16 inches. I have very long arms, and they've always been pretty stubborn. But I've been hitting bis and tris directly twice per week, and indirectly once per week, and that seems to be working well. I've added about an inch in the past year, and they are up to 15.5"

Routine:

Mon: Back/Triceps
Tue: Shoulders
Wed: Legs
Thurs: Chest/Biceps
Fri: Cardio
Sat: Arms
Sun: Cardio

I generally go to the gym around 6:30am. Sometimes I'll also add a half hour of light cardio in the evening during the week.

I'll post full measurements in the next couple days.

Chris407
06-23-2010, 08:34 AM
6/23/10 - Legs

ATF Oly Squats
135x5
155x5
175x5
185x5
205x5 (tweaked knee)

Notes: Prior to this workout I had been doing PL style squats (slightly wider than shoulder-width stance, just below parallel). I decided to switch to Oly-style because my lower back was starting to hold me back on squats. I think the combination of squatting and deadlifting heavy was getting to be too much. So I figured Oly squats would take some stress off my back and put more on my quads. However, after feeling a twinge in my left knee (which I've injured in the past), I may need to rethink this.

Romanian DL
185x5, 5, 5

Notes: These were light. I focused on feeling the stretch on the way down and then exploding up. I hadn't done these in a while either.

Lying Leg Curls
50x12
65x12
80x9 (+1rep), 7

Leg Press Calf Raise
2.5ppsx20, 20 (+4 reps!), 17 (+4 reps!)

Notes: Once I get up to 3 sets of 20 I will move up to 3pps. Also, I do these with a pause at the bottom

Straight Leg Hanging Leg Raise
x7, 6, 6

Squats were frustrating today. The first sets felt great. I actually felt my quads working (which I haven't felt doing PL style). However, tweaking my knee worries me.

Otherwise, it was a good workout. Calves were especially good.

Chris407
06-23-2010, 08:33 PM
Well, I iced my knee and its feeling mostly better. I think the twinge I felt was just a minor sprain. However I've had a lot of problems with my left knee in the past, so I don't want to injure it again. At least for the forseeable future I think I'm going to replace squats with leg press (as un-hardcore as that sounds). I think this will help bring up my quads too, since I tend to feel squats more in my glutes and hamstrings.

Chris407
06-24-2010, 08:29 AM
6/24/20 - Chest/Biceps

Incline DB Bench
40x10
50x10
60x10
70x10 (+2 reps)
75x4

Notes: The last rep with the 70's was pretty slow. Next week I'll start with 45's and move up to 75's, in 10lb jumps.

EZ Curls
50x10
60x10
70x10
80x6 (+1 rep)

Hammer Strength Chest Press
90x8
140x7
160x3
90x10

Notes: This was a new exercise. I had used a similar HS machine before, but this one was much more difficult. On the other one I had used, I could easily do 10 reps with 180, so I was surprised to struggle with 160. Still, I like this exercise. I will work up slower next week.

Seated Alternating DB Curls
30x10
35x10
40x8, 6

Notes: I did the same reps as last week, but the first set with 40's was definitely stricter. However, if I don't improve next week, I'll probably change up the rep range on these.

Low Cable Raise
3x15, 15

Notes: The station I usually do these on was occupied, so I did them on the cable x-over station. I don't like it quite as much, but I got a good pump from these.

This workout started strong, but I felt kind of tired towards the end. I didn't sleep great last night. But I was happy to get a 2 rep PR on DB inclines.

Chris407
06-24-2010, 12:36 PM
Forgot to add that my weight upon waking was identical to yesterday: 193.6

Chris407
06-24-2010, 12:47 PM
Also, some quick measurements from yesterday morning (to the nearest 1/8"):

Chest: 42.5
Biceps(R/L): 15.5/15.5
Forearms: 12.25/12.125
Waist (at navel): 36.25
Waist (at waistline): 36.5
Thigh (halfway between knee and hip): 23.5/23.375
Calf: 16.125/16.25

All measurements were taken un-pumped, first thing upon waking. The biceps, forearm, and calf measurements were flexed.

Chris407
06-25-2010, 09:43 AM
This morning I did 35 min of low intensity cardio. Incline treadmill walking at 3.5mph and a 5% incline. 330 calories burned. I also did about 15 min of stretching. Nothing too exciting.

Chris407
06-26-2010, 04:18 PM
AM weight: 194.0

6/26/10 - Arms

Paused EZ Skullcrushers
50x5
60x5
70x5
80x5
90x5 (+1rep), 5 (+1 rep)

Notes: Good sets. I will try to hit the same weights for 6 reps next week.

Barbell Curl
65x6
85x6
95x7 (+1 rep)
100x3, 4 (+1rep), 3

Notes: I was really happy with this because I added a rep at 95 and at 100, and all the sets were very strict. I should have had 4 on the first set with 100, but just kind of lost focus.

Nautilus Tri Machine
50x12
65x12
80x12 (+1rep)
85x8

Notes: Next week I will do sets with 55, 70 and 85.

Hammer Strength Preacher Curl
45x10
55x10
60x10 (+1 rep)
65x7

Notes: Next week I will skip 60, and just do sets of 45, 55 and 65.

Overhead Cable Tri Extension
4x12
5x12
6x12

I was in a big rush this morning so I had to move pretty quickly. I skipped my usual forearm work. This was a good workout, though. I got PR's on my main two lifts (Skulls and BB Curls), and everything else felt really good.

Chris407
06-27-2010, 09:04 AM
AM weight: 196.2.

Kind of heavy, probably because I drank about a gallon of water in the middle of the night.

Chris407
06-27-2010, 06:49 PM
No formal cardio today, but I took the dog to the park and played around there for a while. And then after that, had to give her a bath, which is a workout in itself...

Chris407
06-28-2010, 05:05 AM
AM Weight: 195.2

Chris407
06-28-2010, 09:14 AM
6/28/10 - Back/Triceps

Deadlift
warmups
225x3
255x3
275x3
295x3
305x3
315x2, 1

Notes: I was a little disappointed not to get 315 for 3 reps. I could have had it if I had loosened my form (let my hips rise first), but I didn't want to risk it.

Also, did a 10 second static hold on the last rep with 305, using a mixed grip.

DB Skullcrusher
20sx10
25sx10
30sx8 (+1 rep), 7(+1 rep)

Notes: Added reps over last week's sets, and had nice tight form. The final rep was really slow, though.

Chins
bwx5
+10x5
+20x5
+30x3, 2

Notes: This was my first week after moving up from +25 for my top sets. The sets with +30 were really good. I got a great lat stretch at the bottom. I might have had an extra rep on each of the top sets if I had pushed it, but I'll save that for next week.

Triceps Pushdown
8.5x12
9.5x12
10.5x12(!), 7

Notes: Again, moved up in weight from last week, so no rep PR's. However, I did get more reps than I expected on my first top set. The next set was really hard, though.

Low Cable Row
10x10
11x10
12x9(+2 reps!), 7(+1 rep)

Notes: These felt great. I paused at the top of each rep, and got a great squeeze in my upper back. Very excited to get 9 reps at that weight. Hopefully I'll be ready move up to 13 in 2 weeks.

DB Overhead Tri Extension
45x10
50x10
55x7, 6

Notes: Again, 55 was a new weight for the top sets. I really focused on getting a good stretch at the bottom of these.

Very happy with this workout, despite not getting what I expected on deadlifts. I know I could have had 3 reps at 315 (and maybe 325) if I had let my hips come up and turned it into a SLDL. But I don't want to risk my back. So next week I'll come back and get 3 perfect reps at 315.

Other than that, everything else either went up in reps, or was a new, higher weight for me.

Chris407
06-29-2010, 06:28 AM
AM Weight: 195.0

The entire back of my body (hamstrings, glutes, back, and triceps) are toasted from yesterday.

Off to the gym for shoulders now.

Chris407
06-29-2010, 08:25 AM
6/29/10 - Shoulders

Standing Military Press
95x5
115x5
135x5
145x4, 3
155x2 (+1 rep)

Notes: For some reason I couldn't get into a groove with 145. I really should have had 5 reps there. But I was happy with 155. Two nice, smooth reps.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x5, 5

Notes: Again, my first top set should have been better. The second set was actually easier.

Strict Lateral Raises
20sx12, 12 (+1 rep), 9, 8

Rear Delt Machine
60x15
65x15 (+2 reps), 15 (+4 reps!), 15 (+6 reps!)

Notes: These were great sets. Really strict, paused at the top of each rep. I hadn't pushed very hard with 65 before, so this week I was able to add a ton of reps. My rear delts had a huge pump after this. Next week I'll work up to two top sets at 70.

Rope Face Pull
8x12
9x12
10x12, 12 (+1 rep)

Notes: Good sets, especially considering how fried my rear delts were at this point. Next week I'll add the 1/2 plate to these sets.

Hammer Strength Shoulder Press
140x13 (+1 rep)

Nice workout. Next week I think I might shoot for 160x2 on military press. Or maybe just go for more reps at 145. We'll see how I feel.

Off Road
06-29-2010, 08:36 AM
Just checking in...
Good luck with your goals.

Chris407
06-29-2010, 11:13 AM
Just checking in...
Good luck with your goals.



Thanks for stopping by!

Chris407
06-30-2010, 05:08 AM
AM Weight: 195.0

Heading to the gym to do legs now, but probably won't have a chance to post the workout today.

Chris407
07-01-2010, 05:18 AM
AM Weight: 195.4

Chris407
07-01-2010, 08:39 AM
Yesterday's Leg Workout:

6/30/10 - Legs

Leg Press
2ppsx15
2.5ppsx15
3ppsx15 (+5 reps), 15 (+5 reps)

Notes: These felt great. No knee pain at all, and I got a huge pump in my quads. I am going to stick with high reps for a while. Next week I will work up to 3.5pps.

RDL
190x5, 5, 5 (+5lb on all sets)

Notes: Again, these were done explosively on the concentric with a controlled (~3 second) eccentric. I also focused on a really good stretch on all reps.

Leg Curl
50x12
65x12
80x10 (+1 rep), 6

Notes: Added at rep on the first set of 80, but my hamstrings were pretty fried after that.

Leg Press Calf Raise
3ppsx15, 12, 12

Notes: Moved up this week. All sets were excellent, with a great stretch at the bottom. I will work back up to the 20 rep range before increasing to 3.5pps.

Straight Leg Hanging Leg Raise
bwx8 (+1 rep), 7 (+1 rep), 6

Chris407
07-01-2010, 08:47 AM
7/1/10 - Chest/Biceps

Incline DB Bench
45x10
55x10
65x10
75x6 (+2 reps), 5 (+1 rep)

Notes: Good sets, nice stretch at the bottom of each rep. Can't wait to start using the 80's on these...

EZ Curl
50x10
60x10
70x10
80x7 (+1 rep)

Notes: Nice form on all sets.

Hammer Strength Chest Press
90x8
110x8
130x7, 6

Notes: I lowered the weight on these from last week, but focused more on the feel of each rep. I'm trying to put my ego aside.

Seated DB Curl
30x10
35x10
40x9 (+1 rep), 7 (+1 rep)

Notes: Really happy to get 9 clean reps with the 40's. I had been stuck at 8 for a few weeks.

Low Cable Raise
3x15, 15

Notes: My usual station was occupied again, so I had to do these on the crossover machine. These sets were okay. Pumped some blood into my chest. I really prefer the other cable station, though.

Chris407
07-02-2010, 09:52 AM
AM Weight: 193.4

Surprisingly light, especially considering my girlfriend and I made a delicious margherita pizza from scratch last night... and I ate about 2/3 of it... :drooling:

I also did 35 min of cario on the treadmill before breakfast. Same as last week: 3.5mph, 5% incline. Then some lower body stretching.

Chris407
07-03-2010, 05:11 AM
AM Weight: 194.4

Off to do arms as soon as the gym opens.

Chris407
07-03-2010, 09:38 AM
7/3/10 - Arms

Paused EZ Skullcrushers
50x6
60x6
70x6
80x6
90x6 (+1 rep), 6 (+1 rep)

Notes: Happy to add a rep on each of the top sets. Next week I'll try to hit all the same weights for 7 reps.

Barbell Curl
65x6
85x6
95x6
100x6 (+2 reps!), 4, 4

Notes: These were excellent. The sets at 100 was very solid. I haven't decided if I'm going to try for 7 reps at the same weights next week, or stick with 6 reps and go for 105 on my top sets.

Nautilus Tri Machine
55x12
70x12
85x10 (+2 reps), 8

Hammer Strength Preacher Curl
45x10
55x10
65x9 (+2 reps), 7

Notes: Nice sets.

Overhead Cable Tri Extension
4x12
5x12
6x12
7x6

Notes: I moved up to 7 this week. Next week I will drop the set at 4, and instead do two top sets at 7.

Reverse Curls
45x15
65x7 (+1 rep), 7 (+1 rep)

Wrist Curls
65x20
75x20
85x18 (+3 reps), 16 (+1 rep)

Great workout. I added reps basically everywhere.

I need to figure out if the gym is open on Monday...

Chris407
07-04-2010, 06:23 AM
AM Weight: 193.4 (?)

Weirdly light. I ate a lot yesterday, too. Oh well, off to do some cardio.

Chris407
07-04-2010, 08:29 AM
35 min LISS cardio. Then a big breakfast.

Chris407
07-05-2010, 04:55 AM
AM Weight: 195.0

Chris407
07-05-2010, 09:14 AM
7/5/10 - Back/Triceps

Deadlift
warmups
225x3
255x3
275x3
295x3
305x3
315x2, 1
225x3
Rack pulls from below knee
225x2
275x1
315x2, 1

Notes: Kind of frustrating again. I feel like I'm a lot stronger than this, but as soon as I get over 315 my hips start to rise too fast. I don't have that problem with rack pulls, but strangely, I don't seem to be much stronger on those.

I also did some static holds with 315 off of the rack pulls for about 10 seconds each. Unfortunately, this destroyed my callouses...

DB Skullcrusher
20sx10
25sx10
30sx9 (+1 rep), 6

Notes: Nice sets. Added a rep on my first top set. The second set of 30's I lost a rep, but I think I also kept a slower tempo than last week, so I'm okay with that.

Chins
bwx5
+10x5
+20x5
+30x3, 3 (+1rep)

Notes: My hands gave out on the first set of +30. I set my grip better for the second set. Next week I'll get 4 reps.

Triceps Pushdown
8.5x12
9.5x12
10.5x12, 9 (+2 reps)

Notes: Nice sets. Very controlled.

Low Cable Row
10x10
11x10
12x9, 7

Notes: Also a little disappointing. Technically I added a rep on the second set of 12, but I'm not going to count it because it was sloppy. I also attribute this to destroying my hands on the static holds.

DB Overhead Tri Extension
45x10
50x10
55x9 (+2 reps), 8 (+2 reps)

Notes: Nice sets. Good stretch, plus I kept my elbows in (they have a tendency to drift out, and bring my shoulders into the movement).

Overall, this workout was a little frustrating, especially the back movements.

My deadlift in particular seems to be stalled. As recently as 6 weeks ago it was climbing like crazy. On 5/17/10 I worked up to 270 for 12 good reps. I only recently went to lower reps, so maybe I will lighten the weight and work at higher reps. I don't understand why my form seems to deteriorate when I get over 315, though.

The triceps work was good, though. I think pullups and rows would have been better, too, if my hands weren't such a mess.

Chris407
07-05-2010, 05:57 PM
Some more thoughts on my deadlift:

I realized that my form probably breaks down on both low rep and high rep sets. I think I just don't notice it on sets that don't feel "heavy."

Next week I'm going to go lighter. I'll work up to 275, shooting for 6 reps per set. I'll really focus on perfect form, resetting between each rep. Once I get to the point where I can do 275 for 10 perfect reps I'll add 10 pounds and continue like that.

I think I really need to drill perfect form for a while. I'm doing deadlifts in order to build my posterior chain and back, so I'm not going to sacrifice form to pull 20 extra pounds.

Chris407
07-06-2010, 05:10 AM
AM Weight: 195.6

Excited for shoulders today.

Chris407
07-06-2010, 09:24 AM
7/6/10 - Shoulders

On the iPod today: Archie Eversole - "We Ready"

Standing Military Press
95x5
115x5
135x5
145x4
Seated Military Press
135x3, 2

Notes: Standing presses were a little disappointing. Didn't add weight or reps. I'm going to change directions slightly with Military Press. See below for full discussion.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x6 (+1 rep), 5

Notes: Really good sets.

Strict Lateral Raises
20sx12, 12, 8, 6

Notes: Focused more on really feeling my delts work on the last two sets.

Rope Face Pull
8.5x12
9.5x12
10.5x7, 7

Notes: Had to move this before the rear delt machine because it was occupied. First week at new weights. All sets were very controlled, with a pause at the top of the movement.

Rear Delt Machine
60x15
65x15
70x12, 10

Notes: This was my first week at 70, so no rep pr's. These sets felt really good.

Hammer Strength Shoulder Press
140x13 (10 second pause, then 2 more reps)

Chris407
07-06-2010, 09:25 AM
I realized today that I'm having the same issue with military press that I'm having with my deadlift. I've been focusing a ton on increasing the weight, but ignoring how my delts are working to move the weight.

I was looking through Allen Cress' journal the other day and noticed that he said:


The mind muscle connection is at the heart of the notion that the muscles work the weights; the weights donít work the muscles.

I think that perfectly explains what's been missing from my deadlift and military press work. I also had this problem when I used to do BB bench press... I would keep adding weight and reps, but I'd never "feel" it.

On the seated military presses I focused more on feeling the tension, rather than just getting the weight from point A to point B. Normally I can do 135 for 8 reps or so, but doing it this way I had to stop at 3.

So, next week I'm going to do seated presses and go lighter. I'm going to work up to 125 for my top sets, and really focus on "feel." I'm still going to focus on adding weight or reps workout to workout, but not if it means sacrificing the mind muscle connection.

Chris407
07-07-2010, 05:51 AM
AM Weight: 194.8

Didn't sleep well last night. Hopefully it doesn't affect leg day too much.

Chris407
07-07-2010, 10:58 AM
7/7/10 - Legs

Leg Press
2ppsx15
2.5ppsx15
3ppsx15
3.5ppsx14, 10

Notes: The last sets were intense. I've never really done LP much before, so I think I'll probably make some huge gains on it over the next several workouts. These absolutely destroyed my quads, especially the vastus medialis (which I'd really like to bring up).

Romanian Deadlift
195 x 5, 5, 5 (+5lb on all sets)

Notes: Really good sets. Good stretch. Actually felt easier than last week, despite being heavier.

Leg Curl
50x12
65x12
80x4
70x6

Notes: Wow. I did these with my toes pointed (to take the gastroc out of the movement), and really focused on the mind-muscle connection... and these were way harder than last week. But I think I got a better hamstring workout, despite dropping reps.

Leg Press Calf Raise
3ppsx17 (+2 reps), 14 (+2 reps), 13 (+1 rep)

Notes: Nice sets. Great stretch, paused at the bottom. My calves are already sore...

Hanging Leg Raise
bwx4, 3, 2

Notes: I also did these differently than last time. Rather than just getting my legs parallel to the ground, I went all the way up. Basically toes touching my hands at the top. This was much harder, but I'm going to stick with this style, as I think it hit both my hip flexors and my abs better.

Overall this was a really good workout, especially considering how tired I was when I got out of bed this morning. I was especially happy that the LP left me with a huge pump in my vastus medialis. It seems like I have some mass at the top of my quads, but not enough right above the kneecap. The calf work was excellent too.

Chris407
07-08-2010, 05:20 AM
AM Weight: 195.4

Off to the gym for chest/biceps soon. Feels like a good day...

Chris407
07-08-2010, 08:49 AM
7/8/10 - Chest/biceps

My iPod began malfunctioning right at the start of the workout. Had to listen to the horrible gym-pop. Still had a good workout though:

Incline DB Bench
45x10
55x10
65x10
75x7 (+1 rep), 5

Notes: Really nice. Great form, great stretch at the bottom of each rep. Could have probably had one more rep on each set, but it would have been a grinder.

EZ Curl
50x10
60x10
70x10
80x7, 4

Notes: Wasn't quite ready to add a rep, so I did an extra set. Super-strict form.

Hammer Strength Chest Press
90x8
110x8
130x8 (+1 rep)
140x4

Seated DB Curl
30x10
35x10
40x10 (+1 rep)
45x4

Notes: The 30's are way too easy. I'm going to drop that set next week and work up to 2 top sets of 45.

Low Cable Raise
3x15, 15

Notes: Well, my usual station wasn't occupied this week... it was just missing the pins to select the plates. Again, I did these on the crossover machine. Again, the sets were okay.

Overall, very good. Inclines in particular were excellent. I would have liked to add reps on EZ curls, but I wasn't quite there.

I think my iPod is dying. There seems to be something wrong with the headphone jack. If I play around with the headphone plug I can get sound, but when I let go I lose it. Oh well... its pretty old.

Chris407
07-09-2010, 05:46 AM
AM Weight: 196.6

Off to do some cardio. No weights today :(

Chris407
07-10-2010, 05:50 AM
AM Weight: 196.4

Chris407
07-10-2010, 01:00 PM
7/10/10 - Arms

Paused EZ Skullcrushers
50x7
60x7
70x7
80x7
90x7 (+1 rep), 5 (30 second rest, then 2 more)

Notes: Great sets. The first set at 90 took a lot out of my tris.

Barbell Curl
65x7
85x7
95x7
100x6, 4, 4

Notes: Pretty good. I wasn't able to add reps at 100, but the set at 95 was very good. The final set at 100 was a little loose. I will try again for 7 at 100 next week.

Nautilus Tri Machine
55x12
70x12
85x11 (+1 rep), 9

Hammer Strength Preacher Curl
45x10
55x10
65x8, 5

Notes: This felt harder than last week. Not sure why. But all the reps were good.

Overhead Cable Tri Extension
5x12
6x12
7x6, 6

Reverse Curls
45x15
65x8 (+1 rep), 7

Wrist Curls
65x20
75x20
85x17, 15

Notes: I did a better pause at the top of each rep, so I lost a rep on each top set. But the sets were better. After the reverse curls and wrist curls my forearms were ridiculously pumped.

Good workout. I didn't smash PR's on every exercise, but overall I added a few reps here and there and everything felt solid.

Chris407
07-10-2010, 01:02 PM
Another note: after my workout I tried some paused bench presses. I haven't done BB bench in a while, but doing it with a pause at the bottom felt a lot better. If I ever go back to BB bench I will do them this way. I did a few easy reps at 135 and 185 with a 2 second pause at the chest.

Chris407
07-11-2010, 05:56 AM
AM Weight 197.0

Chris407
07-11-2010, 09:35 AM
I did 40 min of LISS cardio this morning on the treadmill. 5% incline, 3.5mph, 380 calories burned.

I felt too soft this morning. I really wanted to go on a cut now rather than waiting until November. I know I don't look terrible, but definitely softer than I would like. I definitely want to add a little more mass before I cut, though. So I'm going to keep going, nice and slow. But it messes with your head a little when you want to be both big and lean.

Chris407
07-12-2010, 05:54 AM
AM Weight: 195.6

Headed to the gym. I'll be focused on keeping my form super-tight on deadlifts today.

Chris407
07-12-2010, 04:05 PM
7/12/10 - Back/Triceps

Deadlift
warmups
135x6
185x6
225x6
245x5, 3

Notes: Working up on these I was feeling great. I was focused on feeling the movement, not just getting the bar from point A to point B... and then my low back tweaked at 245. No pain.... just a twinge and it felt unstable all of a sudden. So I cut these short. I'm a little confused, because I'm pretty sure my form was perfect. Maybe when my back feels better I will post a video for some feedback, just to be sure.

DB Skullcrusher
20sx10
25sx10
30sx9, 6

Notes: Same as last week, but very controlled. These sets felt very good.

Chins
bwx5
+10x5
+20x5
+30x3, 2
bwx4

Notes: I really thought I was going to get 4 reps on the first set at 30. I was about 90% of the way up, but just couldn't get my upper chest to touch the bar, so I didn't count it. Apparently that took a lot out of me, because after that I had no pullup strength whatsoever.

Triceps Pushdown
8.5x12
9.5x12
10.5x12, 10 (+1 rep)

Notes: Very good sets. I will keep working at these weights until I can get 2 perfect sets of 12 reps with 10.5.

Low Cable Row
10x10
11x10
12x10 (+1 rep), 7

Notes: Good sets. Much better than last week. Nice pause at the top of all reps, except the last one on the second top set (still a clean rep, though... just couldn't hold it there).

DB Overhead Tri Extension
45x10
50x10
55x10 (+1 rep), 9 (+1 rep)

Notes: Very good sets. I will probably move up to 60 for a set next week. I get such a good triceps stretch at the bottom of these.

Other than deadlifts this was a good workout. I think I am going to take a few weeks off from deadlifting. I'll move pullups to the first exercise and probably add either a machine row or a dumbbell row as an additional back exercise. Then I'll work back in with some light ones and hopefully get a video for some feedback.

Chris407
07-13-2010, 04:39 AM
AM Weight: 196.4

Headed to the gym for shoulders.

Chris407
07-13-2010, 04:09 PM
This morning's workout:

7/13/10 - Shoulders

Seated Military Press
95x8
105x8
115x7
125x4, 3

Notes: Wow, these were a lot harder than expected. I focused on feeling the movement in my shoulders. Also I did a fairly slow descent for each rep. These definitely hit my shoulders harder than standing presses do.

Seated Neutral-Grip DB Overhead Press
40x10
50x9
60x3, 3

Notes: I actually lost reps on these, because my shoulders we so much more tired from my first exercise. Its okay, though. I'll just build back up from here. Nice form on these sets.

Strict Lateral Raises
20sx12, 10, 7, 6

Notes: Again, fewer reps, but more focus on tension in the muscle.

Rope Face Pull
8.5x12
9.5x12
10.5x8 (+1 rep), 7

Notes: Again, the rear delt machine was occupied, so these came first. Very nice sets. Good pause on each rep. Also, focused a lot on the external rotation aspect of the movement.

Rear Delt Machine
60x15
65x15
70x14 (+2 reps), 12 (+2 reps)

Notes: Great sets. Super controlled reps, and I had a huge pump in my rear delts afterward (which is a cool feeling...).

Hammer Strength Shoulder Press
140x15 (+2 reps)

Notes: Very nice set. I will keep doing this until I get to 20 reps at 140, then move up to 160.

Nice workout. I'm glad I switched to seated military presses. My back was really tweaky again this morning. Still no major pain, just a little instability. The seated presses were so much harder. I don't use leg drive with my standing military presses, but I think I do tend to lean a little as I get heavier. With seated presses I kept my torso upright, flat against the back of the bench. That seems to make a huge difference, as my delts were really fried after the set at 115.

Chris407
07-14-2010, 05:06 AM
AM Weight: 196.2

Chris407
07-14-2010, 07:18 PM
This morning's workout:

7/14/10 - Legs

Leg Press
2ppsx15
2.5ppsx15
3ppsx15
3.5ppsx15 (+1 rep), 12 (+2 reps)

Notes: Really good. Its crazy how hard I can push my legs on these, not having to worry about my back giving out. Really felt these in my lower quads again, too.

Romanian Deadlift
200 x 5, 5, 5 (+5lb on all sets)

Notes: Good sets. Still light enough that it didn't bother my back. Once I get up to 225 I might start adding reps rather than weight.

Leg Curl
50x12
65x12
70x7, 6

Notes: Very controlled. Again, done with toes pointed which really seems to focus on my hamstrings

Leg Press Calf Raise
3ppsx20 (+3 reps), 18 (+4 reps!), 14 (+1 rep)

Notes: Great sets. Probably an ever better stretch and pause than last week too.

I was in a rush, so I skipped my ab work.

Chris407
07-15-2010, 08:45 AM
7/8/10 - Chest/biceps

Incline DB Bench
45x10
55x10
65x10
75x8 (+1 rep), 5

Notes: Nice sets. Both top sets were smooth... no grinding reps. Thought I'd get more than 5 on the second set, but they were really good reps.

EZ Curl
50x10
60x10
70x10
80x8 (+1 rep)

Notes: Finally got 8 at 80. Next week I might add another set at 80.

Hammer Strength Chest Press
90x8
110x8
130x8
140x5 (+1 rep)

Seated DB Curl
35x10
40x10
45x4, 4

Notes: These were only okay. My form with the 45's wasn't great. I'm going to stick with these weights and reps next week and just focus on improving my form.

Low Cable Raise
3x15, 15

Notes: Eh. I think next week I'm just going to replace these with a couple of burnout sets of pushups. I think it'll give me a better pump, plus pushups seem to be good for my shoulder health.

TeamArmenia
07-15-2010, 09:03 AM
Hey bud,

Was just reading through all your workouts, you got a great mindset when it comes to working out. Your lifts are looking great as well.

I am not sure if you are a conventional puller or you pull sumo deadlifts. I myself found that my form was much better as a sumo dead lifter. Try to make sure your hips dont fire up fast you don't want to be in lock out position before you even have the weight at your knees. I find that is one of the major issues with most guys I see at the gym. Get nice and low, close to the bar and pull in one fluid motion. Two things to concider, form and getting into a fluid motion is key. Upload some vidoes of your dead lifts etc, it can give us a better idea as to any further suggestions. I will upload some sumo deadlifts that I have done in the past to give you an idea if you like.

Also, what are your goals in the gym? What is your nutrition break down (fats/protien/carbs)?

Keep strong,

Joe

Chris407
07-15-2010, 11:42 AM
Hey bud,

Was just reading through all your workouts, you got a great mindset when it comes to working out. Your lifts are looking great as well.

I am not sure if you are a conventional puller or you pull sumo deadlifts. I myself found that my form was much better as a sumo dead lifter. Try to make sure your hips dont fire up fast you don't want to be in lock out position before you even have the weight at your knees. I find that is one of the major issues with most guys I see at the gym. Get nice and low, close to the bar and pull in one fluid motion. Two things to concider, form and getting into a fluid motion is key. Upload some vidoes of your dead lifts etc, it can give us a better idea as to any further suggestions. I will upload some sumo deadlifts that I have done in the past to give you an idea if you like.

Also, what are your goals in the gym? What is your nutrition break down (fats/protien/carbs)?

Keep strong,

Joe

Hey, thanks, Joe.

You are dead on about my hips shooting up too fast if I'm not 100% focused on form. I realized that recently. Its mostly a problem when I'm trying to get extra reps... I'll keep my form tight for the first rep of a set, but if I'm going for 5 reps with a challenging weight my hips will start to rise on later reps.

I pull conventional. I used to pull sumo style, but I haven't in years. I injured my left knee playing basketball 5 years ago, and unfortunately any stance for squats or deadlifts that's much wider than shoulder width still bother's my knee.

I'm going to take a couple weeks off from deadlifting, but I will definitely try to post a video at some point in the future.

As far as goals, I'm mostly looking to add as much muscle mass as I can in the next few months, without adding too much fat. As far as lifts... the goal is just to get as strong on my main lifts as possible.

Actually, my #1 goal is not to get injured and have to take time off lifting. I've done that way too many times in the past... :bang:

I'll post more about diet when I have a chance. But basically ~3500 calories/day, 5 main meals a day, 90% clean at the moment (high carb, but mostly from good sources). Some of my diet is kind of instinctive... like if I'm not hungry and I feel like I've eaten enough for the day I'll skip my usual bedtime snack.

Chris407
07-16-2010, 05:05 AM
AM weight: 197.0

Chris407
07-16-2010, 08:37 AM
I did 40 min of cardio on the treadmill this morning. 3.5 mph, 5% incline, 385 calories. Then some stretching and mobility work.

Chris407
07-17-2010, 05:20 AM
AM Weight: 195.4

Chris407
07-17-2010, 11:03 AM
7/17/10 - Arms

Paused EZ Skullcrushers
50x8
60x8
70x8
80x8
90x7, 5

Notes: Eh. These were okay. For some reason I wasn't 100% awake during skulls. I should have warmed up more. But I did add a rep on all my ramping sets, so it was okay.

Barbell Curl
65x7
85x7
95x7
100x7 (+1 rep), 5 (+1 rep), 3

Notes: Nice. The sets at 95 and 100 were great. Really solid form. I probably didn't need to do that last set at 100... my bi's were dead by that point.

Nautilus Tri Machine
55x12
70x12
85x11, 10 (+1 rep)

Reverse Curls
45x15
65x8, 8 (+1 rep)

Wrist Curls
65x20
75x20
85x20 (+3 reps), 16 (+1 rep)

Notes: The HS Preacher station was occupied (by two guys who took 25 min to do about 4 sets each...). So I moved my forearm work up in the workout. Really good work, here. My forearms were ridiculously pumped, again.

Overhead Cable Tri Extension
5x12
6x12
7x7 (+1 rep), 6

Notes: The guys on the curl machine still weren't done... These were good, though. Its weird, but it seems like a huge jump from plate 6 to plate 7 on this station. Also, it was hard to hold on to the handle, because my forearms were pretty fatigued.

Hammer Strength Preacher Curl
45x10
55x10
65x9 (+1 rep), 6 (+1 rep)

Notes: Nice sets.

Good workout. I should have done some more warmups before starting. It probably would have also helped to have some pre-workout caffeine, as I was kind of dragging at first. Still, I'm very happy with the BB curl and HS preacher work today.

Chris407
07-17-2010, 08:37 PM
Well, I figured I'd post a little more about my diet. Here's the basic template I'm following at the moment:

~6:30am - Pre-workout smoothie (~600-800 calories) - frozen or fresh fruit, 2% milk, 3 scoops vanilla MRP powder, creatine, sometimes some walnuts or shredded coconut, sometimes some Greek yogurt

~9:00am - Breakfast (~600 cal) - big bowl of oatmeal with protein powder and berries, some Ezekiel toast with natty PB

~12:30pm - Lunch (600-1000 cal) - large serving of whole wheat pasta or rice with 8-10oz of chicken, lean beef, or fish. Some fruit or vegetable.

~4:00pm - [Optional] Snack (~300-400 cal) - mixed nuts

~7:00pm - Dinner (600-1000 cal) - similar to lunch

~10:00pm - Bedtime snack (~400 cal) - Cottage cheese, natty PB and a little chocolate protein powder

Lately I've been getting around 3500-3600 cal/day. Generally I'll go out to dinner once a week with the girlfriend, but I still try to eat relatively clean. So, usually no big "cheat meals."

Seems to be working pretty well, as I'm gaining weight slowly, and don't seem to be putting on too much fat. Anyways, I'll probably keep this basic template for the next several months, adjusting cals upwards if I start to plateau.

Chris407
07-18-2010, 05:53 AM
AM Weight: 197.0

I'm feeling a little beat up today, so no formal cardio, probably just an easy walk. Also, I think I'm going to do a light week in a week or so. Probably lower my weights a bit and cut my volume in half for a week.

Chris407
07-19-2010, 09:15 AM
AM Weight: 196.8

7/19/10 - Back/Triceps

Chins
bwx5
+10x5
+20x5
+30x4 (+1 rep), 3

Notes: Finally broke through to 4 reps at +30. It felt pretty easy too. It really helped to have this first in the workout. Not deadlifting beforehand definitely helped my grip.

DB Skullcrusher
20sx10
25sx10
30sx9, 6

Notes: Same as last week. Good sets. I really thought I had 10, but it just wasn't there...

Hammer Strength Low Row
50x10
90x10
110x10, 10

Notes: Good pause at the top of each rep.

Triceps Pushdown
8.5x12
9.5x12
10.5x12, 12 (+2 reps)

Notes: Nice. I'll move up to 11 for my top sets next week.

Low Cable Row
10x10
11x10
12x10, 8 (+1 rep)

Notes: Nice sets. Good pause on all reps.

DB Overhead Tri Extension
45x10
50x10
55x10
60x9 (+5lb)

Notes: 55 felt way too easy, so I moved up to 60 and hit the same number of reps I got on my second set of 55 last week. Next time I'll just do sets of 50/55/60.

Chris407
07-20-2010, 05:21 AM
AM Weight: 195.0

Didn't eat enough the past 2 days, and it caught up with me. Weight should bounce back quickly, though.

Chris407
07-20-2010, 08:40 AM
7/20/10 - Shoulders

Seated Military Press
95x8
105x8
115x8 (+1 rep)
125x5 (+1 rep), 5 (+2 reps)

Notes: Really nice. Very controlled. Definitely could have had 6 reps on the first set of 125.

Seated Neutral-Grip DB Overhead Press
40x10
50x10 (+1 rep)
60x4 (+1 rep), 4 (+1 rep)

Notes: Working back up on these. Very strict. The final rep of the final set was a grinder, but still good form.

Strict Lateral Raises
20sx12, 11 (+1 rep), 8 (+1 rep), 6

Notes: Nice sets.

Rear Delt Machine
60x15
65x15
70x15 (+1 rep), 15 (+3 reps)

Notes: Got to move these back before Face Pulls, so I wasn't surprised to add a decent number of reps. Excellent sets. Next week I'll do sets of 60, 65, 70, 75.

Rope Face Pull
8.5x12
9.5x12
10.5x8, 8 (+1 rep)

Hammer Strength Shoulder Press
140x13

Notes: Lost 2 reps here, but had a super-controlled tempo on these. So I think my overall time-under-tension was as long if not longer. Last week I probably started pushing the tempo a little fast because I wanted to get 15. This week I also focused more on keeping my elbows out, and felt it a lot more in my lateral delts (as opposed to front delts, like normal).

Nice workout. Everything felt great today.

Chris407
07-21-2010, 05:26 AM
AM Weight: 196.6

Chris407
07-21-2010, 10:24 AM
7/21/10 - Legs

Steep Decline Situps
x20, 10, 10

Notes: I've always been lazy about ab work. That's probably part of the reason I've had lower back problems. So... I decided to put my ab work at the beginning of my workout. That way I don't skip it like I have a tendency to do at the end. Also, I think I'll add core work on my cardio days.

These were really hard. Its a very steep bench.

Leg Press
2ppsx15
2.5ppsx15
3ppsx15
3.5ppsx15
4ppsx6

Notes: Nice sets. Moving up to 4pps was a big challenge.

Romanian Deadlift
185x5
205 x 5, 5 (+5lb on both sets)

Leg Curl
50x12
65x12
70x8 (+1 rep), 7 (+1 rep)

Notes: Good sets.

Leg Press Calf Raise
3ppsx20, 20 (+2 reps)
3.5ppsx11

Nice workout. Could hardly walk leaving the gym...

Chris407
07-22-2010, 11:05 AM
AM Weight: 196.4

This morning's workout:

7/22/10 - Chest/Biceps

Incline DB Bench
45x10
55x10
65x10
75x8, 5

Notes: Good sets, but couldn't add reps. The weights felt really heavy today. I think my shoulders need some time off...

EZ Curl
50x10
60x10
70x10
80x8, 4

Notes: Couldn't add reps, so I did an additional set at 80.

Hammer Strength Chest Press
90x8
110x8
130x8
140x4

Notes: actually lost a rep at 140. Again, just kind of feeling beat up.

Seated DB Curl
35x10
40x10
45x5 (+1 rep), 4

Notes: This was the high point of the workout. Really excellent sets, with a great focus on the muscle contraction. The sets at 45 were much cleaner than last week.

Pushups
bwx20

Notes: Thought about doing another set, but I think this one was plenty today. Nice controlled tempo, really focused on pushing my scapulae forwards at the top (to bring in the serratus).

Well, not a great workout. Just didn't have a ton of energy and everything felt heavy, with the exception of DB curls.

Next week is going to be super-busy, so I think I'll use it as an opportunity to de-load. I'll probably just do 2 exercises per workout, mostly with dumbells and lighter weights/high reps. Basically just getting a pump without draining myself or stressing my joints. Then I'll come back to my usual routine on Sat 7/31, stronger than ever :)

Chris407
07-23-2010, 08:36 AM
AM Weight: 196.8

Then I did 40 min on the treadmill, 3.5pmh, 5% incline. Then some ab work, and then some flexibility and mobility stuff.

Chris407
07-24-2010, 06:09 AM
AM Weight: 196.4

Today starts my light week. I'm taking today completely off. I hate deloading, but I really need it. :boring:

Chris407
07-25-2010, 06:07 AM
AM Weight: 197.6

Chris407
07-26-2010, 08:46 AM
My morning routine was thrown off this morning, so I forgot to weight myself.

My light week at the gym continues. I just went in and did various pullups and rows. I also did a couple of sets of BB bench press and dips. I stopped both a while back because of shoulder and chest injuries. I figured I might be ready to bring them back (especially dips).

Dips still irritated my shoulders a little. Bench press felt fine. I focused on setting up better and just did some easy reps up to 185. However, when I got home I saw my back in the bathroom mirror and I have pretty bad bruises on my upper back/rear shoulder:

http://www.wannabebig.com/forums/attachment.php?attachmentid=29508&d=1280155522

I think maybe the bench is just too wide. I dunno. I've never had that before. But I also didn't have any pain.

Chris407
07-27-2010, 04:56 AM
AM Weight: 197.4

Chris407
07-28-2010, 04:49 AM
AM Weight: 196.6

Yesterday I did some relatively light shoulder work. Probably won't have time to hit the gym at all today.

Chris407
07-31-2010, 10:44 AM
Had a crazy week last week. Didn't eat enough or do any workouts worth recording. Got back to the gym this morning, though.

AM Weight: 194.0

7/31/10 - Arms

Dips
bwx6
+10x5
+20x5
+25x5
+35x5, 5, 5

Notes: Replaced skulls with Dips. Great sets. About 20 pounds lighter than I've done in the past, but I didn't push things too hard. Focused on using my triceps on these, as my chest has a tendency to take over. But I really felt these in my triceps.

Barbell Curls
65x8
85x8
95x6
100x4, 3
95x3

Notes: Lost some strength here, probably just due to not having eaten enough the past few days. These felt good, though. Next week I think I'll work entirely at 95, and keep at that weight until I can do sets of 10 perfect reps.

Nautilus Tri Machine
55x12
70x12
85x12 (+1 rep), 6

Notes: The first top set absolutely killed me. I had nothing left for the second set.

Hammer Strength Preacher Curl
45x10
55x10
65x6, 5
45x6

Notes: Lost reps here, but had a great contraction on each rep.

Overhead Cable Tri Extension
5x12
6x12
7x7, 5

Notes: My tris were so pumped at this point it was painful.

Reverse Curls
45x15
65x6, 5

Wrist Curls
65x20
75x20
85x13, 9

Notes: Lost a lot of reps here. Good sets, though.

Chris407
07-31-2010, 10:52 AM
Overall today's workout was excellent despite losing reps on several exercises. I had a great focus on each muscle contraction.

I also changed my pre- and post-workout diet/supps around. I decided to try a nitric oxide drink before my workout, just for the heck of it. I wasn't expecting much, but it was great. I had just an incredible pump in my arms.

Instead of my usual pre-workout smoothie, I had it after, along with a big breakfast. In some ways I like training on an empty stomach and having a big meal afterwards. I feel a little "lighter." But I also feel like having a lot of carbs pre-workout gives me a little extra endurance.

So... we'll see. I may change my workout supps and nutrition around a little.

Chris407
07-31-2010, 11:57 AM
I meant to note that, as great as it feels to be back doing dips, the dip bars at my gym kind of suck. Back at my old gym the dip station had two really thick (about wrist-diameter) metal bars with nothing covering them. At my current gym most of the equipment is really good, but the dip bars suck. Each bar is way too narrow, and is covered by a soft rubber grip (like a mountain-bike handlebar grip). The grip is way too squishy. It kind of squirmed a little as I started adding weight. I think it'll be okay, though.

The one thing I do really like is that the dip station is rock solid other than the grips. Nothing is worse than when a dip station flexes or sways when you're on it.

Also, while I was doing dips there was a crazy guy nearby talking to himself incessantly. I think he was trying to psych himself up, Ronnie Coleman-style. But he came off more like a raving lunatic...

Chris407
07-31-2010, 07:50 PM
Well, I decided to give blood this afternoon. I ate a big dinner to make up for it. :)

I'll just do some light cardio tomorrow morning. Generally, in the past when I've given blood, my lifting suffers the next day but after that first day I don't seem to lose much. So hopefully my weights won't fall off too much on back day, Monday.

I meant to mention this morning, I did a new shoulder warmup that I really liked: http://www.youtube.com/watch?v=xCp-YynBEvE

My shoulders felt great after this, and I will definitely be doing it before every upper body workout.

Chris407
08-02-2010, 05:31 AM
AM Weight: 195.8

Chris407
08-02-2010, 04:20 PM
This morning's workout:

8/2/10 - Back/Triceps

Chins
bwx5
+10x5
+20x5
+30x4, 3

Notes: Same as last week, but felt a little easier. I think I'll be able to get +30x5 next week.

Rolling DB Extension
20sx12
25sx12
30sx12, 12

Notes: I like these better than the DB skulls I was doing. I'll probably keep working with 30's until I get to 15 reps before I move up. I feel like this is a better high-rep movement.

Hammer Strength Low Row
50x10
90x10
120x9, 9

Notes: Added 10 pounds for the top sets. Very strict, again.

Triceps Pushdown
9x12
10x12
11x8, 6

Notes: Moved up by .5 this week, and the sets at 11 were really challenging. Good sets, though.

Low Cable Row
10x10
11x10
12x10
13x5

Notes: Really good sets. 12 felt too easy, so I moved up to 13. Felt like a huge step up.

DB Overhead Tri Extension
50x10
55x10
60x9, 8

Notes: 60 actually felt a lot harder than last week. I think the pushdowns took a lot out of me.

Pretty good workout. The triceps work felt great. Pullups were a little disappointing, but the rows were nice.

The scab on my arm from donating blood was bugging me a little during pullups. Its right in the crook of my elbow, and at the top of each rep I could feel some pressure on it. Fortunately, it didn't burst off or anything. Although it would be pretty hardcore if my arm started gushing blood in the middle of a set of pullups... :p

Chris407
08-03-2010, 09:11 AM
Forgot to post this last night: I went back to the gym and did a little conditioning session before dinner. I did 5 min running at a 6.5% incline on the treadmill, then 5 sets of 20 DB swings with a 35lb dumbell, then super-setted 10 DB snatches with 10 jumping step-ups for two sets each. It was only about 20 min total, but pretty brutal.

I have a lot more free time right now, so going to the gym twice a day will probably be a more frequent thing. I have plenty of time, I can get lots of sleep and I'm eating a ton, so I'm not worried about overtraining. I think this will help me bulk without adding any more fat.

Chris407
08-03-2010, 09:22 AM
AM Weight: 195.8

8/3/10 - Shoulders

Seated Military Press
95x8
105x8
115x8
125x5, 2 (?? -3 reps!)

Notes: What the @#$%! Last week 125x5 was pretty easy. This week the first set was absolute murder. The first 4 reps were fine, but I completely crapped out on rep 5, and it probably took 15 seconds to get the bar up. After that I was toast, and the second set I could only get 2 reps.

Seated Neutral-Grip DB Overhead Press
40x10
50x8 (-2 reps)
60x4, 3 (-1 rep)
Regular grip: 60x3 (??)

Notes: Again, completely baffled at losing reps here. And normally using a regular (palms away) grip, rather than a neutral (palms facing grip) I'd be much stronger, yet those three reps were incredibly hard. At this point, I'm at a loss.

Strict Lateral Raises
20sx10
25sx7, 6, 5

Notes: Decided to go heavier today. Nice sets.

Rope Face Pull
8.5x12
9.5x12
10.5x10 (+2 reps!), 8

Notes: So... After my first set at 10.5 I was confused, because the whole workout I'd been weak as @$#% on pressing exercises, but my lateral and rear delt work was going great. Then I realized... I did 120 reps of DB swings and snatches 12 hours ago! Of course my freaking front delts are dead! At this point I felt much better.

Hammer Strength Shoulder Press
140x13

Notes: Very happy just to match last time. Very nice reps.

Rear Delt Machine
65x15
70x15
75x14, 10

Notes: This station was occupied until the end, so I had to move these back. No problem. Great sets. 75 was a new weight, but felt terrific.

Well, midway through this workout I was seriously confused about my lack of pressing strength. Then, when I realized that I had stupidly done DB swings and snatches the night before shoulder day it all made sense. I always think of swings and snatches as posterior chain movements, so I figured I'd have a day to rest my hams before leg day. Somehow I forgot that swings, especially, bring in a good amount of front delt.

So... I won't make that mistake again. Still, not a bad workout. Next week I will be smarter, and if I do conditioning the night before, make sure its just lower body stuff.

Chris407
08-04-2010, 05:04 AM
AM Weight: 197.2

Chris407
08-05-2010, 06:26 AM
AM Weight: 196.0

Yesterday I had to do a shortened Leg day. Still solid work. I re-aggravated an old chest injury on Tuesday. Its feeling mostly better, though, so I think I'll be good to go for chest/biceps this morning. Fingers crossed.

Chris407
08-05-2010, 11:47 AM
7/22/10 - Chest/Biceps

Incline DB Bench
45x10
55x10
65x10
75x7 (-1 rep), 3 (-2 reps)

Notes: Wow. I felt strong through the first several reps, but just ran out of gas. That was the theme of this workout... See below for theories as to why.

EZ Curl
50x10
60x10
70x10
80x7 (-1 rep), 3 (-1 rep)

Hammer Strength Chest Press
90x8
110x8
140x6 (+2 reps), 3

Notes: These sets actually felt really good, but still just felt like I ran out of gas on the second top set.

Seated DB Curl
35x10
40x10
45x5, 4

Notes: Same reps as last week, but these felt excellent. I almost got 5 on the second set at 45, but I had to lean too much, so I didn't count it. Other than the final rep, everything else was super strict and I really felt the tension in my biceps.

Pushups
bwx17, 7

Notes: Again, really fatigued at this point. But these were super strict, controlled pushups, with a short pause at the bottom of each rep.

Chris407
08-05-2010, 11:54 AM
A couple of thoughts on why I've felt weak the last two workouts:

1) Donating blood on Sat. I might still be short a few red blood cells. I guess it can take a few weeks to recover. The last couple times I've donated, I guess its been on a deload week, so I might not have noticed. But that could definitely explain feeling fatigued.

2) My pre-workout nutrition/supplementation. On Sat I had a great workout after having a pre-workout caffeine/NO drink. So I've played around with that the past couple days. I did it on Tues (shoulders) and today (chest/biceps) and both workouts have felt kind of weak. On Monday (back/triceps) I felt pretty strong, despite the fact that it was closer to my blood donation. So I'm thinking the problem is a lack of pre-workout nutrition (especially carbs, I think).

I'm not sure which it is. Obviously its impossible to gauge cause and effect when you're changing multiple variables. But as explained above, I think its probably not getting any carbs preworkout. Because I feel strong on my warmup sets, and even into the beginning of my heavy sets, but then I just seem to crash.

I might play around with a smaller pre-workout meal/shake, because I like training without too much in my stomach. But I also like having enough energy to get a great workout...

Chris407
08-06-2010, 02:50 PM
AM Weight: 196.0

This morning I did 35 min of cardio. 5% incline, 3.5-4mph.

Also got a great massage. My upper back feels 100% better. My first time trying active release massage, and it was definitely worthwhile. The huge knot in my upper back--that I'd had forever--is gone.

Chris407
08-07-2010, 07:12 AM
AM Weight: 195.0

Didn't eat very much yesterday, so I'm a little light. That will probably change today :)

Chris407
08-07-2010, 10:47 AM
8/7/10 - Arms

Dips
bwx6
+10x5
+20x5
+25x5
+35x5
+37.5x5 (+2.5lb)
+40x5, 5 (+5lb)

Notes: Great sets. Next week I'll probably work up to 45lb and then focus on adding reps after that.

Barbell Curls
65x8
85x8
95x7 (+1 rep), 4, 5, 4

Notes: Back up to 7 reps and felt good. The set of 5 was really tough, but I got it cleanly. I'm going to keep working at this weight. These sets were super strict and felt great.

Overhead Cable Tri Extension
5x12
6x12
7x8 (+1 rep), 6

Notes: Had to move these up in the workout. The Nautilus machine I like was occupied by this guy who spent about half an hour sitting on it. I would have asked to work in, except that this guy was gross and I didn't want to have to clean the machine in between his sets...

Hammer Strength Preacher Curl
45x10
55x10
65x7 (+1 rep), 4

Notes: Nice sets.

Nautilus Tri Machine
55x12
70x12
85x9, 7

Notes: Lost reps here, because I had to move this machine to the end. Still, nice sets. Lots of time under tension on these.

Reverse Curls
45x15
65x9 (+3 reps)

Wrist Curls
65x20
75x20

Notes: Had to drop some forearm work due to time issues. Still, good sets with a nice pause at the top of the reps.

Overall, a good workout. Not great, but good. I tried a new preworkout supplement (got a free sample). I didn't like it very much. I felt kind of lightheaded, and not especially strong. But I had a good workout in spite of that. I think I definitely need carbs before I lift. I may give AtLarge's Results a shot.

Chris407
08-07-2010, 04:50 PM
Just went for a hike with the dog. Probably about 1.5-2 miles. Nothing too intense, but probably burned a few extra calories.

Chris407
08-08-2010, 05:59 AM
AM Weight: 195.8

Chris407
08-09-2010, 05:30 AM
AM Weight: 198.0

Also, forgot to note that yesterday I did 40 min of AM cardio. Then some stretching work. As usual.

Chris407
08-09-2010, 12:29 PM
8/9/10 - Back/Triceps

Chins
bwx5
+10x5
+20x5
+30x4
+45x1, 1, 1 (short rest between sets)
bwx5, 4

Notes: Slightly disappointed not to get 5 reps at +30. I felt strong coming into the workout, but maybe its cause I'm a few pounds heavier than last week. After that I decided to go a little heavier, and got 3 nice reps with +45. I rested 30s or so between each set with 45 (didn't take the dip belt off). Then some bodyweight pullups to add some volume.

Rolling DB Extension
20sx15
25sx15
30sx14 (+2 reps), 12

Notes: Nice sets. I really like these for high reps.

Hammer Strength Low Row

90x10
120x10 (+1 rep)
130x9, 7

Notes: Dropped the set at 50 (way too easy). Added a rep at 120 and worked up to a new weight with 130. Nice sets.

Triceps Pushdown
9x12
10x12
11x9 (+1 rep), 7 (+1 rep)

Notes: Happy with adding a rep to each top set. Very controlled too.

Low Cable Row
10x10
11x10
12x10
13x6 (+1 rep)

Notes: The final rep wasn't perfect. I couldn't hold a pause at the top of it, but it was still full ROM, so I'll count it and try to get it with a pause next time.

DB Overhead Tri Extension
50x10
55x10
60x8, 7

Notes: These didn't feel great. Lost a rep on each set. I was struggling with where to grip the dumbell, and that took away from the actual sets.

Not a bad workout. Pullups are frustrating when you're gaining weight, but I'll keep chipping away at them. Triceps work was generally good, as were the rows.

Chris407
08-10-2010, 10:49 AM
AM Weight: 196.6

I did things a little differently today. I went down to my apartment's gym and did 35 min of cardio on the treadmill (5% incline, 3.6mph). Then, I had my usual pre-workout smoothie, and went to the gym to do shoulders.

8/10/10 - Shoulders

Seated Military Press
95x8
105x8
115x8
125x6 (+1 rep), 4

Notes: Much better than last week. Very controlled.

Seated Neutral-Grip DB Overhead Press
40x10
50x6 (-2 reps)
60x4
40x10, 7

Notes: Man, the Military Presses must have taken a lot out of me. Even 40's felt heavy, which is crazy. I just had no endurance with the 50's. I'll have to think about this, but I might go with lower weights and higher reps next week.

Strict Lateral Raises
20sx10
25sx8 (+1 rep), 6, 6, (+1 rep)

Rear Delt Machine
65x15
70x15
75x15 (+1 rep), 15 (+3 reps)

Notes: These were great. I'll move up again next week.

Rope Face Pull
8.5x12
9.5x12
10.5x11 (+1 rep), 9 (+1 rep)

Notes: Nice sets. Good pause at the top and controlled negative.

Hammer Strength Shoulder Press
140x13 (15 sec pause, then 2 more)

Overall, happy to set a fair number of PR's. However, the DB presses were weird. These have really fallen off since I switched to seated military presses. The seated BB presses are much more strict and these seem to really kill my pressing strength on the DB presses. So, I might drop the weights and focus on high reps for the DB presses.

Chris407
08-11-2010, 10:40 AM
AM Weight: 196.4

Before doing legs I did 30 min on the treadmill (3.5mph, 6% incline). I also did some pretty extensive stretching. I need to get more serious about improving my flexibility.

8/11/10 - Legs


Oly Squats
135x3
185x3
205x3, 2

Notes: Squats are back! My lower back and knees have felt good, so I'm going to start working these back in. Nothing heavy today, just getting back into the movement. I'm going to take this very slowly. I may also buy a belt.

Leg Press
2ppsx15
3ppsx15
4ppsx7 (+1 rep)

Notes: Nice sets.

Leg Press Calf Raise
3ppsx20, 20
3.5ppsx12 (+1 rep)

Notes: Wow. These were tough. Controlled tempo.

Romanian Deadlift
135x5
185x5
205x5, 5

Notes: Good stretch.

Nice leg workout. The plan with squats is to do them Oly style from now on. PL style seems to put too much stress on my lower back. I'm not going to push near failure on these any time soon. Just try to slowly work back up to around 245 for sets of 3 over the next few months.

I'm also going to work really hard on improving my hip and ankle flexibility, and core strength.

Chris407
08-12-2010, 09:49 AM
AM Weight: 195.4 - Must have been a little dehydrated. Feel like I should be waking up in the 197's right now. Oh well.

Did 30 min of fasted cardio on the treadmill (4% incline, 3.6mph). Definitely good to get some blood flowing to my legs, as they are super sore today.

Then to the gym.

8/12/10 - Chest/Biceps

Incline DB Bench
45x10
55x10
65x10
75x7, 6 (+3 reps!), 4

Notes: Well, the first set with 75s was disappointing. My setup was sloppy and I had to adjust my grip mid-set, which really killed me. I was very happy with the other sets, though. The second set in particular was really strong. I thought I might actually set an all time PR on that set, until rep 5 when fatigue really set in.

EZ Curl
60x10
70x10, 10, 7, 6

Notes: The 80lb bar was being used so I decided to do some extra volume at 70. Excellent sets. I may work at this lighter weight for a while.

Hammer Strength Chest Press
90x8
110x8
140x7 (+1 rep), 3

Notes: Nice PR on the first top set. I didn't rest very long before the second one, so not surprised not to get a ton of reps there.

Seated DB Curl
35x10
40x10
45x6 (+1 rep), 5 (+1 rep)
non-alternating: 30x8

Notes: Nice sets. 45's felt easier, and added reps on both of those sets. The non-alternating set at the end really finished things off.

Pushups
bwx18 (+1 rep), 7

Notes: Nothing exciting, but again, super strict form.

Nice workout. Added quite a few reps and had a good mind-muscle connection on all exercises. I really wanted to get back to 8 reps with the 75's on DB inclines, but oh well. Based on how good the second and third sets felt, I think I have a good shot at it next week.

Chris407
08-13-2010, 05:08 AM
AM Weight: 197.0

That's more like it.

Chris407
08-13-2010, 08:55 AM
Today was off from weights, so I did 30min on the treadmill (3.6mph, 6% incline).

Then I messed around on the basketball court for a while. Just shooting and dribbling for about 45 min. Had a good sweat going, though.

I also tested my standing vertical. Not pretty: ~23 inches. (I know I have a one-arm standing reach of 7'10" and I could touch the backboard ~3" below the rim from standing.) This is pretty pathetic for me. Around 5 years ago when I was playing a lot I had a 30" standing vertical and 34" running. Of course I was ~30 pounds lighter back then, and this was pre-knee injury. But hopefully as I increase my leg strength this will increase. It's not going to be a priority, but I'll probably test every so often.

Chris407
08-13-2010, 09:01 AM
Forgot to add: I also did about 10 min of intense stretching an ab work.

Chris407
08-14-2010, 09:05 AM
My usual schedule was off this morning, so no AM weight to report.

8/14/10 - Arms

Dips
bwx6
+10x5
+20x5
+25x5
+35x5
+40x5
+45x5, 5, 4 (+5lb)

Notes: Nice sets. Good, controlled eccentric, and nice focus on using my tris. 45 wasn't too hard. I'm going to start adding reps now. Next week I'll do the same weights but shoot for 6 reps on every set.

Barbell Curls
65x5
85x5
95x10 (+3 reps!!), 7, 5, 5, 5

Notes: Wow! So I decided to try something different, and I loved it. Rather than doing 8 reps on my lower sets, I just did 5. I felt like the set at 85 was sapping some of my strength... too close to my max weights. I couldn't believe I got 10 reps with 95. I was hoping for 8. And they were really nice reps too. The later sets were great too. I was thrilled with all my BB Curl work.

Nautilus Tri Machine
55x12
70x12
85x12, 11(+1 rep)

Notes: These were back to their usual spot in the workout, and they went great. 11 reps is a pr on my second top set, and these were really nice reps.

Hammer Strength Preacher Curl
45x10
55x10
65x8 (+1 rep), 5 (+1 rep)

Notes: Great sets. Super controlled, and a great peak contraction.

Overhead Cable Tri Extension
5x12
6x12
7x8, 6

Notes: Really happy to hit the same reps as last week, considering I moved these back to their usual spot towards the end of the workout.

Reverse Curls
45x15
65x7, 4

Notes: Lost reps here because a callous on my right palm started killing me. It made it really tough to hold the bar.

Wrist Curls
65x20
75x20
85x15, 9

Notes: Not an all-time high for reps, but really nice and smooth. I kept my forearms under tension the entire time (no jerking the weight or neglecting the eccentric) and paused on all reps. Nice sets.

Awesome workout. I felt like a monster the entire time I was there :strong:

Chris407
08-15-2010, 05:40 AM
AM Weight: 196.8

Chris407
08-15-2010, 02:00 PM
This morning I did 50 min on the treadmill. 45 min at 5% incline, 3.5mph. Then I lowered the incline to 0% and walked for a little while. Then I increased the speed to 10mph and ran a minute at that pace. Then cooled down. Not too bad.

Chris407
08-15-2010, 02:00 PM
Also, did some abs and stretching.

Chris407
08-16-2010, 10:39 AM
AM Weight: 196.0

Did 30 min of cardio (3.5mph, 6% incline) first thing this morning. Then to the gym:

8/16/10 - Back/Triceps

Chins
bwx5
+10x5
+20x5
+30x4

Notes: Not feeling great on these. Kind of groggy/dehydrated. I just hit the same reps as last week and moved on.

Rolling DB Extension
20sx20
25sx20
30sx20 (+6 reps!), 16 (+4 reps)

Notes: Wow. As crappy as I felt on pullups, I felt great on these.

Hammer Strength Low Row

90x10
120x10
130x10 (+1 rep), 9 (+2 reps)

Notes: Pretty good.

Triceps Pushdown
9x12
10x12
11x10 (+1 rep), 9 (+2 reps)

Notes: Very nice sets.

BB Row
135x10, 8

Notes: Did these instead of cable rows because my stomach started bothering me and it felt better to be standing up then sitting down. These were pretty good. Haven't done BB rows in a long time, but I liked it as a change. Not sure if I'll stick with these or go back to cable rows.

DB Overhead Tri Extension
50x10
60x10 (+2 reps), 9 (+2 reps)

Notes: Nice sets. The 55's were taken, so I skipped that set. I was also eager to leave, as my stomach was bothering me quite a bit. Felt great to add reps, though.

Well, I think I was pretty dehydrated for this workout, which explains why I didn't feel great. Still, I managed to add quite a few reps. It was really just pullups that didn't improve.

Chris407
08-17-2010, 07:03 PM
AM Weight: 197.2

This morning I did 30 min on the treadmill (3.6mph, 5% incline). Then I did shoulders:

8/17/10 - Shoulders

Seated Military Press
95x8
105x8
115x8
125x6, 4

Notes: Same as last week, but felt easier. If I really pushed I might have had an extra rep on the first set, but it would have been a real grinder.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x5 (+1 rep), 5 (+2 reps)

Notes: Nice! Finally broke through on these and added some reps. Felt much better than last week.

Strict Lateral Raises
20sx10
25sx8, 6

Lateral Raise Machine
10x12
15x12
20x12

Notes: I dropped a set of DB laterals and added the machine laterals. The machine laterals allow me to stay stricter and also to add weight in smaller increments. I think next week I'll just do the machine, or maybe 1-2 sets of DBs at most.

Rope Face Pull
8.5x12
9.5x12
10.5x12 (+1 rep), 10 (+1 rep)

Notes: Nice sets. Had to move these before the rear delt machine because it was occupied.

Rear Delt Machine
70x15
75x15
80x12, 11

Notes: Nice sets. First week at this weight, so there's room to add reps.


Hammer Strength Shoulder Press
140x14 (+1 rep)

Very good workout. Excited for legs tomorrow.

Chris407
08-18-2010, 05:02 AM
AM Weight: 196.2

Chris407
08-18-2010, 12:55 PM
This morning I did 30 min on the treadmill. 3.6mph, 6% incline. Then a bunch of stretching. Then weights.

8/11/10 - Legs


Oly Squats
135x3
185x3
210x3, 3

Notes: Added 5 pounds. Pretty nice.

Leg Press
2ppsx15
3ppsx15
4ppsx10 (+3 reps), 7

Notes: "And... infinity. Take that glutes." Added another set at 4pps. Really great sets.

Leg Press Calf Raise
3ppsx20, 20
3.5ppsx14 (+2 reps), 13

Notes: Added another set at 3.5pps. Very good sets.

Romanian Deadlift
135x5
185x5
205x5, 3

Notes: I was planning on adding another set at 205, but cut things short when my lower back started feeling tweaky.

Very nice workout, up until the last set of RDL's. Leg press in particular was really brutal. Also calves were really good... great stretch on all those sets.

Chris407
08-19-2010, 10:31 AM
AM Weight: 197.4

I did 30 min on the treadmill first thing this morning. 3.5mph, 5% incline. Then the gym.

8/12/10 - Chest/Biceps

Incline DB Bench
45x10
55x5
65x5
75x10 (+3 reps!)
80x3 (easy)
85x3
75x6

Notes: Wow, these were great. I did the same thing I did with BB curls last Sat: dropped the reps on the heavy warmups to keep for burning out early. I think this is a great way for me to bust through plateaus. Next week I'll go back to 10 reps for all sets and work at 50/60/70/80.

Also, this was the first time I've ever handled 85lb dumbells on incline, so that was fun. I might have even had a 4th rep if I had really pushed it.

EZ Curl
60x10
70x10,
80x8 (+1 rep), 7, 5

Notes: Nice sets.

Hammer Strength Chest Press
90x8
110x8
140x8 (+1 rep), 5 (+2 reps)

Notes: Good PR's on both top sets.

Seated DB Curl
35x10
40x10
45x7 (+1 rep), 6 (+1 rep), 4

Notes: Added a third set with the 45s. Really good sets. Very controlled and a nice peak contraction.

Pushups
bwx18, 8 (+1 rep)

Notes: For some reason the first set of these just kills me. The second set I just start to die after about 5 reps. Again, very strict form on all reps.

Great, great workout. I felt great on the DB inclines, and added reps on every exercise. Not only did I add reps, but every set felt great and was done with strict form.

Also, I'm going to have to change my schedule a little bit, I think. Starting next Monday I'm going to go to something along the lines of:

Monday: Chest/Tri
Tuesday: Back/Bi
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Sat & Sun: cardio

Or... I might do that same schedule, but with Mon-Friday reversed (start the week with Arms, finish with Chest/Tri). Haven't decided yet. I kind of like the idea of Arms, Legs, Shoulders, Back, Chest, because it will give my legs more time to recover, so that I can do some more intense cardio on the weekends (maybe start throwing some sprints back in.)

I'll miss my current setup (because I really like the Chest/Bi and Back/Tri pairing), but I'm going to be away on the weekend more frequently. But basically, other than swapping exercises on those two days, everything else will remain the same.

Chris407
08-20-2010, 05:33 AM
AM Weight: 199.0 (!)

Decided to do some quick measurements on waking this morning. All of the following are unpumped, before eating or working out. Arms, calves and forearms are flexed:

Chest: 43 (+.5)
Biceps(R/L): 15.75/15.7 (+.25/+.2)
Forearms: 12.5/12.375 (+.25/.25)
Waist (at navel): 36.125 (-.125)
Waist (at waistline): 36.5 (+/-0)
Thigh (halfway between knee and hip):24.5/24.5 (+1/1.25)
Calf: 16.125/16.325 (+0/.125)

I'm really happy with these changes. Legs showed a huge improvement, but I can't be sure I'm measuring in the exact same place, so that's a little frustrating. I should get a little tattoo on each quad marking my measuring point :)

I also did a 3-point bodyfat calculation with calipers:

Abdomen: 24mm
Thigh: 12
Pectoral: 14
BF%: 14.7
LBM: 169.7

Overall, happy that these haven't gone up much since last measurement. I tend to store all my fat in the lower stomach and lower back (spare tire) area, which is frustrating.

Off Road
08-20-2010, 07:31 AM
Nice progress.

Chris407
08-20-2010, 07:59 AM
Thanks, Off Road. I feel like I'm in a good place with my training and diet right now, and I'm very happy with how things are going.

After my measurements, I did 50 min on the treadmill. 45 min walking at 3.6mph on a 5.5% incline, then 1.5 min at 10mph, 0% incline. Then a short cooldown and some stretching. About 515 calories burned.

I really like doing this fasted cardio everyday on my bulk. I get the argument that I'm "wasting" calories, and should just use diet to stay lean... but I dunno... for some reason this seems to work better for me.

Chris407
08-21-2010, 07:43 AM
AM Weight: 198.2

I will post this morning's arm's workout later. Its going to be a busy weekend...

Chris407
08-25-2010, 09:44 AM
I'm traveling this week. I have access to a gym, but I don't have my paper log, so I haven't been recording my workouts.

Yesterday (Tues 8/24):

I was planning to do legs, but my left knee was bugging me. This happens a lot when I fly, so I did arms instead. Some highlights:

BB Curls
worked up to 105x5 and 115x2. Pretty sure these are both PR's. Then lots of volume with 95

Machine Dips
worked up to several heavy sets of 8. Also lots of volume here.

Then some other stuff to get a crazy pump.

Today (Wed 8/25):

I did shoulders. Highlights:

Standing Military Press
up to 135x3. These were a mess. I'm not used to standing mils anymore. Decided to do some push press...

Push Press
worked up to 185x1. could have done a lot more, I think, except my left wrist started bugging me. The whole movement felt awkward, but especially the rack position. I actually couldn't remember how I used to rack the weight for push presses. Whatever I was doing today wasn't right, though...

DB OH press
worked up to 60sx5. the dumbells at this gym had weirdly narrow grips. Very uncomfortable.

Then tons of laterals, rear delt work, and some machines. Tons of volume, especially for the medial delts. Had a great pump.

I figure if I can't work out at my normal gym and do my usual exercises on my usual machines and stations I may as well have some fun and get a giant pump :)

Chris407
08-26-2010, 08:51 AM
8/26/10 - Back/Biceps

Close Grip Pulldowns
Worked up to two heavy sets of 5, then worked back down with a lot of volume. The only pullup station at this gym was occupied. These were actually really good... I actually felt them more in my lats than I usually feel pullups.

EZ Curl
Worked up to 80x9, then worked with 70, and 60 for a couple sets each

Machine Row
Different machine from my usual one. Worked up to 130x10 for two sets. Really liked this machine.

DB Curl
45x5, 5
40s for a couple of sets
30s for a couple of sets

Overall, nice workout. Hard to compare to my past workouts because I had to do some different exercises and machines. Also, going back to back/biceps probably hurt my weights, especially on the biceps exercises. But I did a good amount of volume and it felt good.

Chris407
08-31-2010, 04:15 PM
Back to my usual gym today. I'll post the highlights from last Friday and yesterday, along with all the details of today's workout in a little bit.

Chris407
08-31-2010, 04:48 PM
8/27/10 - Chest/Triceps

Some highlights:

Worked up to 80x3 on incline DB bench. I didn't like the dumbbells... same problem I had before at this gym: the DB handles feel really narrow.

Did some high rep sets with 20s, 25s and 30's on rolling DB extensions. 20 reps for most of the sets (until I got fatigued with the 30's).

Did a bunch of sets on a pretty good chest press machine.

Tricep pressdowns: the weight stack on the machine I used here was much heavier than the one I normally use, so I actually started with some low rep sets and worked down to higher reps with lower weights. Good sets... got a lot of volume on these.

Then some sets of crossovers. Just for a little extra pump...

Chris407
08-31-2010, 04:55 PM
8/30/10 - Arms

Highlights:

Worked up to 95x10 on BB curls. Really nice. I had hit this number of reps before, but I think my form was better this time. Then added a bunch more sets with the same weight for 5-7 reps.

Couldn't find a good dip station, again, so I did BB bench, focusing on using my triceps. I actually used a slightly wider grip. I know this sounds weird, but I think my leverages make it so that when I try to do close grips I end up flaring my elbows more and using a lot of chest/shoulders.

Anyways, worked up to a pretty easy 225x3 on bench.

Then hit the Hammer Strength curl machine for a few high reps sets with just 45 on it. I don't remember the reps, but they were around 20.

Finally, did a ton of volume on the tri extension machine.

I had to cut the workout pretty short, but I was happy with it.

Chris407
08-31-2010, 05:09 PM
Finally, today:

AM Weight: 196.8

Surprised I didn't lose much weight while traveling, especially since I didn't have creatine with me, so I figured I might drop some water.

Today's workout:

8/31/10 - Legs

Olympic Squats
185x3, 3, 3
205x3

Notes: Happy with these. They felt good, especially considering how long I was traveling yesterday. No knee issues. I'll start adding weight again next week.

Leg Press
2ppsx15
3ppsx15
4ppsx8, 5

Notes: Wow, these were ridiculously hard. I did a sort of rest-pause to get all the reps. I lost reps on the top sets. I'm going to chalk this up to travel yesterday.

Leg Press Calf Raise
3ppsx20, 20
3.5ppsx15 (+1 rep), 14 (+1 rep)

Romanian Deadlift
135x5
185x5
205x5

Notes: No back pain... just some lower back fatigue. Decided to use leg curl, to finish hams instead.

Leg Curl
65x10, 10, 7

Notes: Nice sets. Very controlled negative.

Chris407
09-01-2010, 10:06 AM
AM Weight: 196.2

Did 30 min on the treadmill, first thing. 3.6mph, 5% incline. Then shoulders:

9/1/10 - Shoulders

Seated Military Press
95x8
115x8
125x7 (+1 rep), 4

Notes: The 7th reps at 125 was slow. Really slow. I'm shocked I got it, but I was happy with the PR.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x6 (+1 rep), 5

Notes: Nice. Feeling strong on these, despite pushing hard on seated mils.

Lateral Raises
25sx10, 9, 9

Notes: A little less strict, but still good form. Added a lot of reps with this weight.

Machine Lateral Raise
25x12
30x12
35x11, 10

Notes: Last time I used this machine, I think I recorded the weight wrong. In any case, this will be my new baseline. Excellent sets.

Rear Delt Machine
70x15
75x15
80x12 (+1 rep), 11 (+1 rep)

Rope Face Pull
8.5x12
9.5x12
10.5x12, 11 (+1 rep)

Hammer Strength Shoulder Press
140x15 (+1 rep)

Great workout. Felt really strong throughout the whole thing. Added reps or weight everywhere.

Chris407
09-02-2010, 01:05 PM
Stuff from this morning:

AM Weight: 196.6

Did 30 min on the treadmill at 3.5mph, 6% incline. Then stretching, then weights.

9/2/10 - Back/Biceps

Pullups
warmup on the lat pulldown
+30x5, 3
+20x4, 3
+10x5, 4
bwx5, 2

Notes: Arranged things differently this week and finally got 5 reps with +30. Then worked down, adding a lot of volume. By the last set I was totally out of gas.

EZ Curl
70x10
80x8, 6, 6

Notes: Nice sets, especially considering these came after so much pullup volume.

Hammer Strength Low Row
90x10
120x10
130x8, 7

Alternating DB Curl
35x10
40x10
45x7, 5

Cable Row
11x10
12x10
13x6, 4

Good workout. Pretty tough. I'm going to have to get used to doing back and biceps together. I couldn't handle as much volume because of the overlap. I'll try to build that back up, though, and hopefully get some gains because of it.

Chris407
09-03-2010, 10:29 AM
Got a horrible night of sleep last night. I was in bed for about 6.5 hours, but probably only slept half that. That's unusual for me and it really threw my AM routine off. So I didn't record my weight or do my AM cardio. That's probably just as well, as I didn't eat enough yesterday either.

Despite all that, I actually had a decent workout this morning:

9/3/10 - Chest/Triceps

Incline DB Bench
50x10
60x10
70x10
80x5 (+2 reps)

Notes: Pretty nice. I meant to do two sets with 80, but I just forgot somehow. Just as well, probably, considering that I wasn't feeling great.

Rolling Triceps Extension
20x20
25x20
30x20, 20 (+4 reps!)

Notes: Nice. I'll do 25/30/35 next week.

Hammer Strength Bench Press
90x8
110x8
140x5, 3

Notes: Wow. Really tough. Lost reps from last time, probably due to the additional tri work beforehand.

Triceps Pushdown
9x12
10x12
11x10, 7

Pushup
bwx18, 9

Pretty happy with this considering how terrible I felt this morning. The volume was lower than it has been, but that's something I'll build back up now that I'm on a slightly different schedule.

Chris407
09-08-2010, 05:55 PM
So I've been pretty busy since last Friday and haven't posted workouts. I've had some good ones, though, in particular this morning:

9/8/10 - Shoulders

Seated Military Press
light warmups
95x5
135x10 (!!!), 6, 4
125x6

Notes: Holy @#$%! I don't even know how to record the improvement here. Last time I did this I ground out 7 reps with 125. Granted, that was with more volume beforehand, but still... I still did a ton of volume after, and got more reps with 135 on my later sets than I usually get with 125. Even rep 10 was pretty easy... I might have had 11. Just ridiculous...

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x6, 6 (+1 rep)

Notes: Pretty easy. Pretty sure I should have 7 reps next time.

Lateral Raises
25sx11 (+1 rep), 10 (+1 rep), 9

Rear Delt Machine
70x15
75x15
80x13 (+1 rep), 11

Machine Lateral Raise
25x12
30x12
35x12 (+1 rep), 12 (+2 reps)

Notes: Next time, 30/35/40. Nice sets.

Rope Face Pull
8.5x12
9.5x12
10.5x12, 11

Hammer Strength Shoulder Press
140x13 (-2 reps)

Notes: Well, I guess I couldn't expect to gain reps on everything.

Wow, great workout. Seated mils blew me away. No changes in the station or the execution of the exercise... just a crazy bump in strength.

Shoulders looked great after the workout too. :nod:

Chris407
09-09-2010, 10:41 AM
This morning's info:

AM Weight: 198.2. Looking pretty lean too...

30 min of fasted cardio on the treadmill (3.5mph, 6% incline). Then weights:

9/9/10 - Back/Biceps

Pullups
warmup on the lat pulldown
+35x4, 3
+25x4, 3
+10x5, 4
bwx5, 3

Notes: Increase the weights. Nice sets. Felt strong today.

EZ Curl
60x10
70x10
80x9 (+1 rep), 7 (+1 rep), 5

Hammer Strength Low Row
90x10
120x10
130x9 (+1 rep), 8 (+1 rep)

Alternating DB Curl
45x9, 8
40x8, 8
35x10

Notes: Changed up the progression, here. Very good... I think I'll keep it like this until I'm getting solid sets of 10, then move back to the old rep scheme with 40/45/50.

Cable Row
11x10
12x10
13x7 (+1 rep), 5 (+1 rep)

Notes: Great sets. Good stretch, good pause, very strong.

Very good workout. Everything felt good and I felt strong the whole time. Grip was really fatigued at the end. Hopefully that's a good sign for my forearm growth.

Chris407
09-10-2010, 01:07 PM
AM Weight: 198.4

No gym today because of a very early morning. Friday's usual workout will be moved to Sat.

Chris407
09-12-2010, 06:51 PM
Yesterday's info:

AM Weight: 198.2

9/11/10 - Chest/Triceps

Incline DB Bench
50x10
60x10
70x10
80x5, 4

Notes: Disappointed not to get 6 reps on the first set, but I think my set with the 70's was a slower tempo than last week, so that may have fatigued me more. Added at set with the 80's, too.

Rolling Triceps Extension
25x20
30x20
35x13, 12

Notes: Good sets with the new weight.

Hammer Strength Bench Press
90x8
110x8
140x6 (+1 rep), 5 (+2 reps)

Triceps Pushdown
9x12
10x12
11x11 (+1 rep), 8 (+1 rep)

Pushup
bwx11, 10

DB OH Extension
50x10, 10

Notes: Added this exercise in just to finish the tris off. Good sets.

Good workout. Wanted more reps on incline DB bench, but still happy with this.

Chris407
09-12-2010, 06:58 PM
Today's info:

AM Weight: 200.2

First time ever weighing in over 200 upon waking. The crazy thing is, I looked in the mirror and I seemed leaner. I decided to measure my waist, and sure enough, it has dropped under 36" at the navel. It was at 35.75 this morning. Then I measured my arms (figured I may as well, as long as I had the tape measure out :p). They were both a solid 15 7/8ths (up 1/8th since I measured a few weeks ago). Anyways, I'm going to wait at least another month or so to take full measurements, but I'm very pleased with this.

I did cardio this morning. A full hour on the treadmill at 3.5mph, 5% incline. Then some abs and a little stretching.

Chris407
09-13-2010, 10:26 AM
AM Weight: 199.8

30 min on the treadmill at 3.6mph, 6% incline. Some stretching. Then weights.

9/13/10 - Arms

Dips
bwx8
+10x8
+20x8
+25x8
+35x8
+45x7, 5, 3
bwx8, 5

Notes: Pretty good. Added a lot of volume in the build-up sets. Wanted +45x8, but I was okay with this.

BB Curls
65x5
85x5
95x3
105x7 (!), 5
95x7, 5, 5
85x6

Notes: Awesome sets. 105x7 is a huge PR. Then got some additional great volume.

Nautilus Tri Machine
65x12
80x12
95x9, 7, 6

Notes: Had to up the weight this week because the 5/10lb pin was missing on the machine. Really nice sets. Added weight and reps.

Hammer Strength Preacher Curl
45x10
55x10
65x10 (+1 rep), 6

Notes: Smashed the back of my right index finger with the 45lb plate while loading the machine. Managed to still hit some good sets.

OH Cable Tricep Extension
5x12
6x12
7x10 (+1 rep), 7

Had to cut things short. My finger was bleeding. I washed it off and wrapped it in a rolled up paper towel to finish the HS curls and OH extensions. But I didn't think the paper towel would hold up for my forearm work.

Still, a very nice workout. BB Curls in particular were great.

Chris407
09-14-2010, 03:20 PM
This morning's info:

AM Weight: 198.2

30 min on the treadmill, 3.6mph, 6% incline. Stretching, then weights:

9/14/10 - Legs

Olympic Squats
135x5
185x3
205x3

Notes: Bleh. Squats felt horrible. 205 feels so light... except on my lower back. I may go back to box squats. I dunno...

Leg Press
2ppsx15
3x15
4x10, 5

Notes: Hard.

Leg Press Calf Raise
3ppsx20, 20
3.5x14, 14

1-Legged RDL
20x10, 10 (per leg)

Notes: Trying to find a good hamstring exercise that doesn't put a ton of strain on my lower back. The problem with these is that I seem to lose my balance before my muscles really fatigue.

Box jumps
24"x5
30"x5

Notes: Easy. Just trying out some leg work that doesn't load the spine much. Unfortunately, I doubt jumps are great for hypertrophy... fun though...

I'm really struggling with my leg day. Deads, RDLs and squats all seem to aggravate my lower back. Conventional deads are actually probably the best. I dunno... I'm going to play around with it... I feel like the rest of my training is going so well, I wish I could figure out how best to train my legs.

Chris407
09-15-2010, 10:13 AM
This morning's info:

AM Weight: 199.6

Same cardio as usual, followed by stretching and weights.

9/15/10 - Shoulders

Standing Military Press
95x5
135x3
145x3, 3

Notes: Seated Mil station was occupied, so I decided to do them standing. Not great. Just felt off balance after doing them seated for a while.

Seated Military Press
135x6, 4

Notes: This station opened up. Did a few sets, but was tired from the standing ones. Still, not too bad.

Neutral Grip DB Overhead Press
40x10
50x10
60x7 (+1 rep), 5, 5

Lateral Raise
25x11, 10, 10 (+1 rep)

Rear Delt Machine
70x15
75x15
80x14 (+1 rep), 11 (+1 rep)

Notes: Great sets.

Machine Laterals
30x12
35x12
40x12, 12

Notes: Still getting used to this machine, so these are improving fast. I'll move up again next week.

Face Pulls
8.5x12
9.5x12
10.5x12, 12 (+1 rep)

Notes: Good sets. I'll move to 9/10/11 next week.

Hammer Strength Shoulder Press
140x15

Good workout. BB pressing wasn't great, since I couldn't get the station I wanted at first. However, I got PR's on pretty much everything else.

Chris407
09-16-2010, 06:50 PM
This morning's info:

AM Weight: 199.6

Cardio was the same as usual, then stretching, then weights.

9/16/10 - Back/Biceps

Pullups
warmup on the lat pulldown
+35x4, 3, 2
+25x4, 3, 2
bwx4, 2

Notes: Increased the volume of the weighted sets. Not bad. +35x4 felt pretty easy, but the 5th rep wasn't happening.

BB Row
135x8
155x6
175x4

Notes: Really want to increase my upper back thickness, so I added these in. Really tough, as I haven't done them forever.

EZ Curl
60x10
70x10
80x10 (+1 rep), 7, 6 (+1 rep)

Hammer Strength Low Row
90x10
110x10
130x10 (+1 rep), 10 (+2 reps)

Notes: Will move up to 90/110/140 next week.

Alternating DB Curl
45x10 (+1 rep), 8
40x9 (+1 rep), 8
35x10, 8

Notes: Great sets. Really good contraction on each rep. Added a set with 35.

Cable Row
11x10
12x10
13x7

Notes: Used a really sharply knurled handle for these and it ripped my hands apart. I dropped the final set because one of my callouses was in danger of tearing. Nice sets, though. Felt lighter than usual.

Very good workout. Progression on pullups is slow, but that's not a shock due to my increasing bodyweight. I'm getting used to doing back and biceps together already.

Chris407
09-17-2010, 09:25 AM
AM Weight: 199.6

30 min on the treadmill at 3.5mph, 5% incline. Then weights.

9/17/10 - Chest/Triceps

Incline DB Bench
50x10
60x10
70x10
80x7 (+2 reps), 5 (+1 rep)
90x2

Notes: Awesome. All sets were excellent, and all the weights felt fairly easy. I threw in a set with the 90's at the end just for fun. Never used those before, so that was exciting.

Rolling Triceps Extension
25x20
30x20
35x15 (+2 reps), 14 (+2 reps)

Hammer Strength Bench Press
90x8
110x8
140x8 (+2 reps), 5

Triceps Pushdown
9x12
10x12
11x11, 9 (+1 rep)
10x9

Pushup
bwx12 (+1 rep), 10

DB OH Extension
50x10, 10

Great workout. Incline DB's felt terrific. Felt really strong on everything.

Chris407
09-22-2010, 08:32 PM
I've been busy the past several days, so I've neglected recording my workouts online for Mon, Tues and today.

From Monday:

AM Weight: 197.0 - Low because I was traveling this past weekend, and its always tough to eat enough on the road.

Did 30 min of cardio on the treadmill at 3.5 mph, 5% incline, then stretching, then weights.

9/20/10 - Arms

Dips
bwx8
+25x5
+45x10 (!!), 8, 6
+35x7, 6, 5
+25x8, 5
bwx5

Notes: Just a silly amount of volume. Next week I'll dramatically lower the volume, and increase the weights. Then I'll work back up to higher reps and more volume with the heavier weights. And so on...

BB Curls
65x6
85x4
105x9 (+2 reps!), 6, 5
95x8, 6, 5
85x7, 5

Notes: Another huge PR to go along with tons of volume. I'm getting really comfortable curling 100+lbs for a good number of reps. Similar to dips, next workout I will increase the weight and lower the reps and volume.

Nautilus Tri Machine
65x12
80x12
95x10 (+1 rep), 9 (+2 reps)

Hammer Strength Preacher Curl
45x10
55x10
65x10, 5

OH Cable Tricep Extension
5x12
6x12
7x10, 8 (+1 rep)

Reverse Curl
45x15
65x8
85x4

Wrist Curl
65x20
85x20
105x14, 12

Great workout. Tons of volume on the dips and curls. I like the pattern of: increasing the weight, if possible; if not, then increasing the number of reps I do with that weight; and if I can't increase the reps, then increasing the volume.

Chris407
09-22-2010, 08:41 PM
Tuesday's AM Weight: 196.0 - bleh... really dehydrated...

Did 30 min on the treadmill, 3.6 mph, 5% incline, then stretching then weights.

9/21/10 - Legs

Deadlifts
135x5
185x5
225x3
275x1
295x1
315x1

Notes: Pretty easy. See below for my new plan for squats/deads, and legs in general.

Leg Press
2ppsx15
3x15
4x11 (+1 rep), 8 (+3 reps)

Notes: Nice sets.

Leg Press Calf Raise
3ppsx20, 20
3.5x15 (+1 rep), 15 (+1 rep)

Leg Curl
65x10
80x10, 7

Hanging Leg Raise
bwx5, 5

Notes: I hate ab work.

So, I think I finally figured out my lower body workouts. The new plan is to alternate conventional deads and squats as the prime movement, from week to week. Deads I will work up to 1 rep, attempting to add 5 pounds every workout. This should be easy for a while, as I feel I am starting significantly below my 1RM. With squats, I am thinking I will work with 225. I'll start with 1 rep, and try to add a rep every workout. Again, this should be well below my max (for a PL style squat), so there should be lots of room for steady progress.

I'm hoping this plan will allow me to gradually add weight to both my squat and deadlift. I just don't seem to be able to do both every week without overstressing my back. So hopefully alternating is the solution. Maybe not the perfect solution, but I'll stick with it and hopefully that's good enough :)

Chris407
09-22-2010, 08:47 PM
Finally, today:

AM weight: 197.0 - Still low.

30 min on the treadmill at 3.6 mph, 6% incline. Stretching. Weights:

9/22/10 - Shoulders

Seated Military Press
light warmups
95x5
115x5
135x5
145x5

Notes: Nice reps moving up to a new weight. Will try to add reps and possibly sets next week.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x8 (+1 rep), 6 (+1 rep)

Notes: Strong.

Lateral Raises
25sx12 (+1 rep), 10, 10

Rear Delt Machine
70x15
75x15
80x15 (+1 rep), 15 (+4 reps!)

Notes: Very nice. Will move up to 75/80/85 next week.

Machine Lateral Raise
35x12
40x12
45x10, 9

Notes: Nice sets at the new weights.

Rope Face Pull
9x12
10x12
11x10, 7

Notes: Also a new weight. Very solid.

Hammer Strength Shoulder Press
140x14... brief pause, then one more rep

Nice workout. Unfortunately I haven't had enough to eat since then.

Chris407
09-23-2010, 04:57 PM
From this morning:

AM weight: 197.6

Cardio on the treadmill for 30 min, 3.6mph, 6% incline. Stretching then weights.

9/23/10 - Back/Biceps

Pullups
warmup on the lat pulldown
+35x5 (+1 rep), 4 (+1 rep), 3 (+1 rep)
+25x4, 3, 2
bwx5 (+1 rep), 2

Notes: Nice. Finally got +35x5. Next week I'll drop the volume and do sets of 20/30/40.

BB Row
135x10 (+2 reps)
155x7 (+1 rep)
175x5 (+1 rep), 5

Notes: These felt good. Still getting reacquainted with the movement, but really feeling it in my upper back. These are done with an explosive pull and a controlled descent.

EZ Curl
60x10
70x10
80x10, 10 (+2 reps), 6

Notes: Feel like I'm ready to move up to 70/80/90.

Cable Row
11x10
12x10
13x8 (+1 rep), 6 (+1 rep)

Notes: The HS low row was occupied, so I did these first. I actually like cable rows better here. Nice sets.

Alternating DB Curl
45x10, 9 (+1 rep)
40x10 (+1 rep), 8
35x10, 7

Notes: Pretty nice. I'll probably work with these weights for one more week before moving up to the 50s.

Hammer Strength Low Row
90x10
110x10
140x5

Notes: First time at 140. Went fairly easy and focused on contraction with these.

Very good workout. I had a great mind-muscle connection today, which can be a tough thing for me with my back.

Chris407
09-23-2010, 05:26 PM
Forgot to mention...

While unloading the bar after my BB rows I decided to see if I could curl 135. I did it pretty easily, with just a mild cheat to get the bar moving. Whoohoo. :rolleyes:

Chris407
09-24-2010, 02:15 PM
This morning's info:

AM Weight: 199.8 - That's more like it...

30 min on the treadmill at 3.5mph, 5% incline. Didn't sleep well last night and didn't feel 100% this morning, so I did a slightly abbreviated weights workout.

9/24/10 - Chest/Triceps

Incline DB Bench
50x10
60x10
70x10
80x8 (+1 rep), 4

Notes: Barely got the 8th rep with the 80s. Still very happy with this.

Rolling Triceps Extension
25x20
30x20
35x16 (+1 rep), 15 (+1 rep)

Hammer Strength Bench Press
90x8
110x8
140x7 (-1 rep), 4

Triceps Pushdown
9x12
10x12
11x11, 8 (dropset: 7x5)

Considering how tired I was feeling this was a good workout. Mostly I was very happy to get a PR on the DB incline. Next week I think I'll drop the reps a little on the build-up sets and shoot for 10 reps with the 80s. I'm not worried about losing reps on the HS press or the tri pushdowns because of how tired I felt and how much the DB Inclines took out of me.

Chris407
09-25-2010, 05:17 AM
AM Weight: 199.0. Headed to the gym for some cardio in a minute.

Chris407
09-27-2010, 02:59 PM
AM Weight: 199.8

No cardio this morning. Not enough time. I also cut the weights a little short:

9/27/10 - Arms

Dips
bwx5, 5
+25x5
+35x5
+45x5
+50x5, 5

Notes: Nice sets at +50. Pretty easy. I'll start working the reps back up over the next weeks.

BB Curls
65x5
85x5
95x5
115x5 (!), 3
95x6

Notes: Awesome sets. Really happy about 115x5. Not sure I could have done 115 for a single rep a few months ago. Also the set of 95x6 was extremely strict.

Nautilus Tri Machine
65x12
80x12
95x11 (+1 rep), 10 (+1 rep)

Hammer Strength Preacher Curl
45x10
55x10
65x10, 6 (+1 rep)

OH Cable Tricep Extension
8x12
9x12
10x10, 7

Notes: Had to do these on the x-over station, as my usual place was occupied. I think I actually like doing them this way better, and I'll probably continue doing them this way in the future. Really nice sets.

Excellent workout, despite having to cut things short.

Chris407
09-28-2010, 03:57 PM
AM Weight: 200.0

Cardio: 30 min on the treadmill at 3.5mph, 6% incline. Stretching, then weights.

9/28/10 - Legs

Squats
worked up to 225x2

Notes: Terrible. My lower back felt completely unstable. Didn't challenge my legs at all... but I had to stop because I was afraid something was going to badly tweak.

Leg Press
2ppsx15
3ppsx15
4ppsx13 (+2 reps), 9 (+1 rep)

Notes: Excellent.

Leg Press Calf Raise
3ppsx20, 20
3.5x16 (+1 rep), 16 (+1 rep), 10

Notes: Very nice. Added reps and also an additional set at 3.5

Leg Curl
65x10
80x10, 10 (+3 reps), 7

Hanging Leg Raise
bwx5, 5, 5

Man, squats are just so frustrating for me. As encouraging as last week's DL-ing was, this was disappointing. I think I'll just stick to DLs, work carefully with those and keep my fingers crossed that I don't overstress my low back.

Otherwise a good workout.

Chris407
09-29-2010, 11:31 AM
AM Weight: 200.4

30 min on the treadmill at 3.6mph, 6% incline. Then shoulders.

9/28/10 - Shoulders

Seated Military Press
light warmups
95x5
115x6
135x6
145x5, 2

Notes: Really close to 6 reps at 145. Trying for the 6th just killed me though.

Seated Neutral-Grip DB Overhead Press
40x10
50x10
60x6 (-2 reps)
regular grip
60x5

Notes: Eh. Again, that first set of 145 on BB military press killed my strength.

Lateral Raises
25sx13 (+1 rep), 11 (+1 rep), 10

Rear Delt Machine
75x15
80x15
85x11, 10

Notes: Nice sets at the new weight.

Machine Lateral Raise
35x12
40x12
45x12 (+2 reps)
50x7

Notes: Nice. Moving up again next week to 40/45/50.

Rope Face Pull
9x12
10x12
11x11 (+1 rep), 9 (+2 reps)

Hammer Strength Shoulder Press
140x15, +2, +2, +2

Notes: Did this with about 10-20 seconds between each mini-set. I liked it... nice way to finish things off.

Overall, not a bad workout, although the initial presses were disappointing. I might move to just DB presses... for some reason BB presses haven't felt right lately. Not that I haven't made some progress... but for some reason I feel like I'll progress faster with DB presses.

Other notes:

Initially I had planned to bulk until November of this year, then do a cut. However, I think the bulk is going to be extended at least until April 2011, and probably until fall of 2011. I've gained a lot of mass in the past year+, however I feel like I need more before I cut. Add in the fact that I'm keeping my bodyfat% in pretty good control, and I feel like I can keep adding mass for a while. Right now, the plan is to keep bulking for about 1 more year, and hopefully get up to around 220. Then I think I'll be in a position to drop 20-25 pounds and have a pretty solid physique.

Also, regarding leg training, I'm going to experiment a little more. Maybe try out heavy walking lunges, the hack squat machine, etc. I just need to find things that aren't going to aggravate my lower back. I'm planning on deadlifting again next week, so hopefully that feels okay. Ultimately, I just need to find something that works and be consistent with it.

Chris407
10-28-2010, 06:56 AM
Haven't been posting my workouts in a while, but they've been going great. Here are some measurements I did first thing this morning, along with the change from my initial measurements back in June.

AM Weight: 204.0

Chest: 43.5 (+1)
Biceps(R/L): 16/16 (+.5/+.5)
Forearms: 12.75/12.675 (+.5/.5)
Waist (at navel): 36 (-.125)
Waist (at waistline): 36.75 (+.25)
Thigh (halfway between knee and hip):24.25/24.25 (+.75/1)
Calf: 16.25/16.325 (+.125/.125)

3-point bodyfat calculation with calipers:

Abdomen: 27mm
Thigh: 13
Pectoral: 14
BF%: 15.9
LBM: 171.6

Overall, very pleased. BF went up from last measurement, although some of that might be subcutaneous water... which would also explain why my AM BW is about 2 pounds higher than its been lately.

I'm happiest about my arms because they've always lagged, but measured a full 16" this morning, completely cold. Also very happy with the chest measurement, and I feel that it visually looks much better too. Legs are good, although still frustrating to measure... the measurement changes so much depending on where I measure exactly.

Right now the plan it to stick with my current schedule until the new year. Then I'll likely switch to a more "balanced" program. The split I've been using has been to focus on what I consider my two biggest weak points: arms and shoulders. In 2011 I'll probably go to an upper-lower split, working everything 2x/week. My lower back and knee are feeling great... I've been working hard on flexibility the past several weeks. I've actually been doing yoga which has really helped.