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Flabs
09-20-2010, 01:09 AM
I could go into great detail about the previous plans I've tried to start and ultimately failed, but there's only so much room left on the Internet, and I think we all agree that the porn must flow. Let's skip all that.

I'd like to stop the constant false starts I've been having with my routines, and I hope (as I've hoped before) that this will be the last of that. Every time I head to the gym after not being there for several months, I leave wondering, "WHY HAVE I NOT BEEN HERE FOR SO GOD DAMN LONG" - as exercise tends to make me forget about being a fat snacking slob for a good hour or so.

After some research and ordering some new supplements (along with digging out some of the old ones), I've constructed the following routine for myself, based on the new HCT-12 program at the top of the page.

Supplements: Creatine, Nitrean, ECA stack for days when I'm feeling sluggish, Fish Oil. I'll soon be taking B-Alanine and HMB with the creatine. People have told me to avoid taking protein powder and just eat more food. I really like the taste of the Nitrean protein powder, and it's the only way I can justify having a chocolatey treat before and right after I work out. When I'm dieting I cut out junk food entirely. No chocolate, no fried chicken, pizza, ice cream, etc etc. I don't even drink alcohol. It's easier for me to cut all that **** out entirely instead of trying to justify the odd buffet run or two.

Diet: I used to be under 180lbs, and have now managed to get myself up to 220lbs. This is all fat I'm sure, considering I haven't been lifting weights on a regular basis for years. My current plan is to lose as much fat as possible while retaining my muscle mass, which will be done as follows:

Calories per day: 1800. My maintenance is 2500, believe it or not. I can gain weight like a pro; losing it and keeping it off... not so much. I eat very clean, and naturally enjoy healthy homecooked food. I tend to enjoy it a bit TOO much, and let my portions get out of control.

Macros: The only specific thing I'm focusing on is keeping my protein at 200+ grams per day, with my carbs and fat sharing roughly the same number of calories. My Fitday chart tends to be half protein, with a quarter fat and a quarter carbs.

Workout: I'm using the HCT-12 program set up as follows:

Workout A: Chin Ups, Hammer Rows, Bench Press, Military Press, Dips.
Workout B: Squats, Seated Calf Raise, Bicep Curls, Rack Pulls

Monday - A Tuesday - B Wednesday - Break Thursday - A Friday - B Sat, Sun - Break

The workout I used to do was a modified version of Built's BGB. When I say 'modified', I mean a watered down version of a skimmed down version. I figured, "Hey, I can work out my legs doing cardio! So I don't need a leg day!" This logic now has me in considerable pain, as I've been doing the HCT-12 program for a week now and the leg day has absolutely kicked my ass (literally. My glutes hurt). Also, doing 6x6 sets of squats when you've pretty much never done squats before is a hell of a cardio workout for a fat ass like myself.

My goal: I have no real idea of a weight goal for myself, I essentially just want to shed as much fat as possible while keeping as much lean mass on as I can. I'm thinking a goal of 185 for now, and I'll decide where to go from there. Once I hit slim territory, I'll start a slow and gradual bulk and see how much mass I can put on while doing that. Considering that's many, many months away, I'm going to try and forget about it for now. I'm just going to focus on not giving up this time.

I'm for a workout now - I'll post my numbers once I get back.

Flabs
09-20-2010, 05:59 AM
Workout A

Felt good and spry for today.

Chin Ups (supported - I'm fat. Lower numbers = more bodyweight = harder)

80 x 6
80 x 6
70 x 6
70 x 6
60 x 6
60 x 6
50 x 2
50 x 2
50 x 2

Hammer Rows

180 x 6
180 x 6
190 x 6
200 x 6
200 x 6
210 x 6
220 x 2
230 x 2
240 x 2

Bench Press

180 x 6
180 x 6
190 x 6
200 x 6
200 x 6
210 x 5
210 x 2
210 x 1
210 x 2

Military Press

90 x 6
100 x 6
110 x 6
120 x 6
130 x 6
130 x 3
130 x 2
130 x 1

Dips (again, supported. Lower numbers = better/more weight)

90 x 6
80 x 6
70 x 6
60 x 6
60 x 6
60 x 6
60 x 2
60 x 2
50 x 2

Supplements used: ECA, Creatine. Nitrean drank before workout, yogurt eaten afterwards. ECA is awesome for maintaining intensity. When I take it on my leg day, I can barely walk out of the gym afterwards.

Flabs
09-21-2010, 03:25 AM
Workout B

I really can't squat that much, but still, my legs are absolute rubber after this workout. I've never incorporated a leg day into my workout routines before and I'm paying for it now.

My B-Alanine and HMB arrived today. I threw them into my Nitrean shake and enjoyed a good half hour of pins and needles all over my body. I took an ECA stack and headed to the gym.

Squat

70x6
80x6
90x6
100x6
110x6
120x6
120x2
120x2
120x1

Seated Calf Raise

135x6
155x6
165x6
180x6
205x6
215x6
215x2
215x4
215x2

Bicep Curl

55x6
60x6
65x6
70x6
70x4
70x3
70x2
70x2
70x2

Rack Pulls

I had a PR last week of 505lb, and the day after I had a sharp pain shooting through the lower right part of my back. It's still sore and tender there, so I'm giving rack pulls a break until it goes away. I gave a quick test lift of 135x6 today, and could feel that area straining painfully.

Flabs
09-22-2010, 06:46 AM
Off Day

Lower back is feeling better, I'm hoping I'll be able to work in rack pulls again by Friday. They make me feel a lot stronger than I actually am. I have a sore spot in my upper left shoulder, feels like I need to crack it but it just won't crack.

I'm eating a ton of yogurt. And chicken. And yogurt. And protein powder. And yogurt.

I'm adjusting a bit to the ECA, I'm not bouncing off the walls like I was a couple of days ago. Once I feel good about it I'll add another dose earlier in the day. I have a bottle of Nitor hiding in the cupboard somewhere, but I'm afraid to dip into it again. I went a little berserk the last time I took it.

Flabs
09-23-2010, 03:40 AM
Workout A

Felt absolutely AWESOME today. Tons of energy compared to last time - on Monday my bench press was really weak and I had to take a break halfway through. This time I powered through everything, stopping occasionally for a trip to the fountain in between sets.

Chin Ups (supported - I'm fat. Lower numbers = more bodyweight = harder)

80 x 6
70 x 6
70 x 6
60 x 6
50 x 6
50 x 5
50 x 2
50 x 2
50 x 1

Hammer Rows

190 x 6
200 x 6
210 x 6
220 x 6
230 x 6
240 x 6
240 x 2
240 x 2
240 x 2

Bench Press

180 x 6
190 x 6
200 x 6
210 x 6
220 x 6
230 x 6
230 x 2
230 x 2
230 x 1.5

Military Press

100 x 6
110 x 6
120 x 6
120 x 6
120 x 6
130 x 6
130 x 2
130 x 2
130 x 2

Dips (again, supported. Lower numbers = better/more weight)

80 x 6
70 x 6
70 x 6
60 x 6
50 x 6
40 x 6
40 x 2
30 x 2
30 x 2

Supplements used: ECA, Creatine, B-Alanine, HMB. Nitrean drank before and after workout. Magnesium, Vitamin C, Fish Oil, and Vitamin E also taken.

Flabs
09-24-2010, 02:07 AM
Workout B

Bad day today - felt great until I started my squats, then POW! Sharp stabbing pain at the top right side of my right quad. Couldn't do squats today, but was able to start working rack pulls in again since my back is feeling better.

Squat

80x6, then SNAP!

Seated Calf Raise
Didn't do these either, giving legs a total rest. I've learned my lesson from trying to power through any sort of pain. Best to leave this whole region alone for today.

Bicep Curl

65x6
70x6
75x6
80x6
80x5
80x4
80x2
80x2

Rack Pulls

135x6
185x6
185x6
285x6 - Stopped after this. I don't want my back going out along with my leg.

Supplements taken as usual. I'm considering dropping an extra 100 calories a day next week, depending on what I weigh tomorrow morning. My weight is 219, down from 224 two weeks ago. I feel great and am never hungry, so I'll probably keep doing what I'm doing.

My macros are basically p 50 f 25 c 25

Flabs
09-24-2010, 06:15 AM
Weight Loss Goal

My ultimate goal is to have 9% BF, as I've never had sub-10% BF ever. EVER. I've always been a fat kid and am interested in seeing what my abs look like.

I'm heading to Thailand right around Christmas, and will be hauling a lot of stuff around in a backpack. I'd like to be in reasonably good shape by then, since it's hot and I'll probably want to take my shirt off on the beach. I doubt I'll have a six pack, based on the calculations I've made below.

Timeline: 12 weeks
Current caloric deficit, diet: 600/lifting days, 800/non-lifting days 4800/week
Current caloric deficit, exercise: 200/lifting day = 800/week
Total current deficit: 5600kcal, or 1.6lbs of weight loss per week.

By Christmas, I will lose 19.2lbs, and weigh 199lbs.

People say that using an ECA stack will help lose pounds, but I have no idea how to measure that. I'm still going to use it, but I won't add it into the equation.

Now, if I want to lose a bit more weight, I can slice calories off my diet in increments of 100, which I'm not sure I want to do considering I feel great on my current diet, and never have cravings/hunger pangs/headaches/weakness etc. But still, it's fun to figure stuff out.

199lbs - Current plan
197lbs - 100kcal additional deficit
195lbs - 200kcal additional deficit
193lbs - 300kcal additional deficit
191lbs - 400kcal additional deficit
189lbs - 500kcal additional deficit

Running a 500kcal deficit on top of my current diet will put me at 1300kcal per day - which is way too low. I was a part of Weight Watchers back in the day, and used to do 1200kcal per day, and it was absolute hell. Exercise was out of the question, and I constantly felt like ****. I want to eat enough to maintain muscle mass and be able to go to the gym still.

I'd consider running a 200kcal deficit, but I'm going to wait another 2.5 weeks and see where my weight is at then. If I'm lagging behind my current goal, I'll decrease my food a bit.

Flabs
09-25-2010, 05:35 AM
End of week weight update

My weight today was 216 - down from 224 last week and 220 the week before. I started creatine two weeks ago and had some crazy water fluctuations, but I think it's all settled down now. I should be able to have an accurate measure of my weight loss from this point on.

Flabs
09-27-2010, 04:13 AM
Workout A

Felt awesome today - had a giant sleep and the pulled muscles in my back/leg are feeling better after resting for the weekend. I noticed that with the increase in protein in my diet and the decrease in carbs, my body had decided to stop making poop poop. Adding All Bran Buds to my yogurt session has the pink pipe cranking out pretty brown loafs once again.

I'm keeping my ECA stack to just one dose a day, as I take it for energy before a workout and the appetite suppression. I'm not too interested in the extra 3% metabolic burn, as taking ECA 3 times a day puts me a little on edge. I'm Bipolar II, so I really can't risk jamming too many stimulants down my throat.

Chin Ups (supported - I'm fat. Lower numbers = more bodyweight = harder)

80x6
70x6
70x6
60x6
50x6
40x5
40x2
40x2
40x2

Hammer Rows

200x6
210x6
220x6
230x6
240x6
250x6
250x2
250x2
250x2

Bench Press

190x6
200x6
210x6
220x6
230x6
240x6
250x2
250x2
250x2

Military Press

100x6
110x6
120x6
130x6
140x5
140x4
140x2
140x2
140x2

Dips (again, supported. Lower numbers = better/more weight)

80x6
70x6
60x6
50x6
40x6
30x6
20x2
20x2
unsupported x 2

Supplements used: ECA, Creatine. Nitrean before and after workout, HMB and B-Alanine.

I'm looking forward to being able to do dips unsupported again. Before I decided to stop working out and become a fat ass again, I was doing dips unsupported on bars, hanging plates from a belt on my waist. Now I get to work out like an old lady on the machine. Angry Bald Guy seems to walk past me every time I use this thing, and smirks to himself - sometimes making a disappointed sound effect of sorts.

If things go well for the next two weeks, I'm going to try and add a bit of cardio in somewhere. One of my goals is to start running again, as I used to jog 10k a day back when I was 19. I'm one of these weird people that actually enjoy long jogs in the morning, except my extra weight and lack of training tends to bring out a nasty knee pain if I try to work in any sort of jogging now. I plan on working up my leg strength and dropping the pounds, and hope to do 10k again by summer 2011.

Mark!
09-27-2010, 04:47 AM
Hey man, looking food. Workouts coming along nicely. Keep at it bro.

Flabs
09-27-2010, 05:53 AM
Thanks! I'm probably not working out with as much weight as I can be - I'm slowly progressing it until I eventually hit the weight I should be working with. That's probably why it seems like I'm getting good gains so far.

I tend to get ahead of myself when I start a routine and wind up hurting myself or giving up because I can't do the reps I should be. It's slow sailing from now on.

Flabs
09-28-2010, 02:55 AM
Workout B

My back and my right thigh are feeling much better, but I still took it easy on them today. I also switched to doing leg presses, since my shoulders bruise up like crazy on the squat machine. I also find it's easier to slowly warm up with the leg press, as I can start with practically no weight and work my way up comfortably.

Leg Press

I took it super slow and super easy on these. I've never used the machine before, and I didn't want my thigh to start acting up again, so I started as low as I could and worked my way up to a comfortable weight. I'll start my rep weight at 90 on Friday, then probably 110 on Tuesday.

20x6
50x6
70x6
90x6
110x6
130x6
140x6
160x6
180x6
200x2
200x2
200x2

Seated Calf Raise

145x6
160x6
180x6
190x6
200x6
225x6
225x2
225x2
225x2

Bicep Curl

I moved to the preacher curl lever machine instead of using the barbell. I wind up cheating or twisting or bending too much with the barbell, and the preacher curls force me to lift the weight properly. It's also easier to ramp up the weight, since I can do 2.5lb increases instead of 5lb increases. My biceps have always lagged behind the rest of my muscle growth.

65x6
67.5x6
70x6
72.5x6
75x6
77.5x6
77.5x2
77.5x1
77.5x0 - Couldn't lift it anymore, biceps out of gas.

Rack Pulls

Like the leg press, I started low and worked my way up. My back felt fine, just a wee bit tender, so I took it easy. I should be able to ramp the weight up a bit at the end of the week, and plan to be doing my normal weight by the end of next week.

135x6
185x6
205x6
225x6
245x6
275x6
295x6
315x6

Flabs
09-28-2010, 04:06 AM
A note on my bench press

My bench press numbers are high because I'm using the decline press machine - and I feel weird putting so much weight on a machine that I obviously can't lift with a regular bench press. To make things a bit more accurate, I just might try benching with a bar on Thursday, or will simply use the flat bench machine. I'm paranoid about moving free weights over top of my neck/chest, since I work out in the middle of the night, and the gym is empty of people that will save me when I crush my windpipe.

Mark!
09-28-2010, 04:11 AM
What about benching in a power rack with the safety pins set? Or worse case scenario, a smith machine?

Flabs
09-28-2010, 04:18 AM
What about benching in a power rack with the safety pins set? Or worse case scenario, a smith machine?

Thanks for the idea - I think I'll give the power rack a shot. I like working with free weights as much as possible - this should help quite a bit.

Flabs
09-29-2010, 04:53 AM
Cardio

Added some steady state cardio today - nothing too much, 35 minutes uphill on the treadmill. I work from home and hardly ever walk farther than 5 meters, so taking a bit of a stationary stroll every day should be good for my legs.

Focused70
09-29-2010, 06:12 AM
Love the Dune reference. I'll be watching.

Flabs
09-30-2010, 04:40 AM
Love the Dune reference. I'll be watching.

Dune rules! Thanks for watching!

Flabs
09-30-2010, 04:55 AM
Workout A

Still feeling good today, even after adding cardio yesterday which puts me at an extra 300 calorie deficit. I switched to free weights today for my bench press and military press, and as I expected the weight I can lift on both dropped quite a bit. Even though I was working out with less weight than the machines, I could easily feel more stress being put on my arms, shoulders, back, abs, etc, since I'm not used to holding free weight without some sort of support. Free weights also offer me a bit more motivation - either lift it properly or drop it on your head.

I like my head.

Chin Ups, supported due to fat

80x6
70x6
70x6
60x6
50x6
40x6
40x2
40x2
40x2

Hammer Rows, possibly becoming Bent Over Rows w/ barbell next week

210x6
220x6
230x6
240x6
250x6
250x6
250x2
250x2
250x2

Bench Press, now with bar

bar x 6
95x6
115x6
135x6
145x6
155x6
155x5
155x2
155x2
155x2

Military Press, now with bar

45x6
65x6
65x6
75x6
80x6
95x6
95x4
80x2
80x2
80x2

Dips,supported due to fat

70x6
60x6
50x6
40x6
30x6
30x5
30x2
20x2
10x2

Cardio

35 minutes @ 2.7km/h @ 10.5 incline, avg heart rate = 130 -140 bpm.

Flabs
10-01-2010, 09:46 AM
Workout B

Feeling the hunger that cardio brings on. Luckily I've adjusted to my regular dose of ECA, and can add an extra one in the morning to help keep the cravings down.

My weight is currently on the light side of 215, and will most likely be 214 tomorrow after a glorious movement of my bowels.

Aside from it making me tired and a bit hungrier, the addition of cardio to my routine hasn't killed my energy at all. I definitely feel it after my workout, so much so that I'm probably going to have to switch up my daily schedule to adjust to it. Since I work from home and work whenever I feel like it, it should be easy to do.

Leg Press

50x6
90x6
110x6
130x6
180x6
200x6
200x2
200x2
200x2

Seated Calf Raise

145x6
160x6
180x6
190x6
215x6
225x6
225x6
225x6
225x6

Bicep Curls

65x6
70x6
72.5x6
75x6
77.5x6
80x5
80x2
80x1
75x2

Rack Pulls

135x6
225x6
275x6
315x6
365x6
405x6
405x2
405x2
405x2

Cardio = 40min @ 2.7kph 11 incline. Avg bpm 130-150.

Weekend off, back Sunday night/Monday morning.

Flabs
10-04-2010, 07:42 AM
Workout A

I've switched my schedule - instead of staying up all night and working out before bed, I'm waking up super early and working out first thing. Energy is good, and should carry me through the rest of the day.

Chin Ups

80x6
70x6
60x6
50x6
50x6
40x5
40x2
30x2
30x1

Hammer Rows

210x6
220x6
230x6
240x6
250x6
260x6
260x2
260x2
260x2

Bench Press

95x6
115x6
135x6
145x6
155x6
165x5
165x2
165x2
165x2

Military Press - I lose power with these about halfway through, like a sudden drop off, and have to be careful not to drop it on my head.

45x6
65x6
75x6
85x6
95x5
95x4
95x2
95x1
75x2

Dips

70x6
60x6
50x6
40x6
30x6
20x6
20x2
20x2
20x2

Cardio - 35min 11.5 incline @ 2.9kph, about 300 calories burned. Heart rate avg 140 - peaked at 165,

Flabs
10-05-2010, 06:54 AM
Workout B

Early morning workouts are a great way to start the day. Aside from some soreness in my back, I felt pretty good. I'm considering getting some microlactin to help my joints out, but it's hard to come by up here in Canada.

While I was doing my preacher curls, I got frustrated that I barely finished 70lbs and stalled at 5 reps of 75, as I was doing 80lb last week. I took a look at the weights I'd put on the machine, and realized I forgot to count an extra 10lbs, and was doing 85lbs the whole time.

Leg Press

70x6
90x6
140x6
180x6
200x6
220x6
220x2
220x2
220x2

Seated Calf Raise

145x6
160x6
180x6
200x6
225x6
235x6
235x2
235x2
235x2

Preacher Curl

65x6
70x6
72.5x6
85x5
85x5
85x4
85x2
85x2
85x0 - I can never finish the last set of 2 with curls.

Rack Pulls - I was feeling spry today, so instead of doing three sets of two reps at the end, I did three sets of six.

135x6
225x6
275x6
315x6
365x6
405x6
405x6
405x6
425x6

Flabs
10-07-2010, 07:25 AM
Workout A

I had a bit of a stress bomb yesterday and treated myself to somewhat of a cheat day. I still ate under my maintenance, but screwed up my macros and had alcohol for the first time in over a month. I'm a bit disappointed in myself, since I wanted to stay off booze until at least Christmas.

I switched back to the shoulder press machine, as doing presses with the barbell sort of freaks me out when I'm on my last rep and the weight is shaking dangerously over my head. I don't want to crush my brain, because I might need it later.

A subgoal that I'm setting for myself is doing a single chin up. I know that sounds silly, but I've never done a single chin up before in my entire life. I was the fat kid in class that used to stare sadly at the track and field board, seeing that you need at least five chin ups to get a participation ribbon. Once my weight gets down 20lbs or so, I'll see if I can make it a reality.

Chin Ups

80x6
70x6
60x6
50x6
40x6
40x5
40x2
30x2
30x1

Hammer Rows

210x6
220x6
230x6
240x6
250x6
260x6
260x2
260x2
260x2

Bench Press

90x6
110x6
130x6
140x6
150x6
160x6
160x2
160x2
160x2

Military Press

100x6
110x6
120x6
130x6
140x6
150x6
150x2
150x2
150x2

Dips

70x6
60x6
50x6
40x6
30x6
20x6
10x2
unsupportedx2
unsupportedx2

Cardio

35min - 11 incline @ 2.8kph, avg heart rate = 145

Flabs
10-08-2010, 07:07 AM
Workout B

Had a celebration dinner yesterday, which consisted of a 14oz steak and a baked potato, along with beer that I swore off once again. Tasty, but blew my diet once again.

I've been stuck at 215 now for the past 2 weeks, but I'm not too worried about it since I lost a belt notch during this time. I'm sure I'll be able to lose a decent amount of weight by Christmas, so long as I keep the steak celebrations to a minimum.

Leg Press

I'm getting more comfortable with the weight on the leg press machine, and the sore spot on my right leg has long since vanished.

90x6
130x6
180x6
230x6
250x6
270x6
270x2
270x2
270x2

Calf Raises - Tried the standing machine this time around, since something doesn't feel right about the sitting calf raises.

145x6
155x6
175x6
195x6
215x6
215x6
215x2
215x2
215x2

Preacher Curls

70x6
72.5x6
75x6
77.5x6
80x6
85x5
85x2
85x2
85x1

Rack Pulls - My back has fully recovered as isn't sore as hell when I wake up anymore.

135x6
225x6
315x6
365x6
425x6
455x6
455x2
455x2
455x2

Cardio - 35 minutes, 12 incline, 2.8kph, avg heart rate 150, peaking at 160.

Flabs
10-12-2010, 09:02 AM
Workout A

Forgot to enter these numbers in yesterday, so here they are. I'm leaving for the gym in an hour or so, so today will be a funtime double update day.

Chin Ups

80x6
70x6
60x6
50x6
40x6
40x5
40x2
30x2
30x1

Hammer Rows

210x6
220x6
230x6
240x6
250x6
260x6
270x2
270x2
270x2

Bench Press

90x6
110x6
130x6
140x6
160x6
180x6
180x2
180x2
180x2

Military Press

100x6
110x6
120x6
130x6
140x6
150x5
150x2
150x1
150x0 - Arms gave up

Dips

70x6
60x6
50x6
30x6
20x6
10x6
unsupportedx2
unsupportedx2
unsupportedx2

Cardio 35min @ 11.5 incline, 2.8kph, heart rate max 165.

Flabs
10-12-2010, 11:52 AM
Workout B

Thanksgiving dinner yesterday = influx of superfluous carbs. Still stayed under maintenance though, just destroyed my macros.

Ran out of Nitrean and started on a bag of Matrix chocolate protein powder. It's alright, not as good as Nitrean but I typically slam down the entire thing in about five seconds, so I suppose supreme taste isn't the most important thing in the world. AtLarge is shipping to Canada again, but the cost of shipping is a bit of a deterrent, considering I can order from a place in Canada and shipping is free.

B-Alanine isn't giving me pins and needles anymore, and I'm getting no side effects from my ECA stack at all anymore.

Leg Press

135x6
180x6
200x6
240x6
270x6
290x6
290x2
290x2
290x2

Standing Calf Raises

155x6
175x6
210x6
235x6
255x6
275x6
275x2
275x2
275x2

Preacher Curls

70x6
75x6
77.5x6
80x6
82.5x6
82.5x5
82.5x2
82.5x1
82.5x0 Arms out of gas

Rack Pulls

135x6
225x6
315x6
365x6
405x6
455x6
455x2
455x2
455x2

Cardio 30 minutes @ 2.8 kph 11.5 incline, heart rate max 165

Flabs
10-12-2010, 11:55 AM
I forgot to add my ab workout to my last couple sessions. I basically put some weight on the sitting ab machine, and do about 50 crunches without returning to the starting position, so that my abs are contracted the entire time. Nothing too crazy, just enough to make me feel like I'm about to throw up.

Flabs
10-14-2010, 08:25 AM
Workout A

Absolutely dead tied today. Left shoulder loudly popped and crunched during a set of shoulder presses. I managed to finish up the rest of the sets, but it's still pretty sore - good thing the weekend is coming up so it'll get a lot of rest.

My weight has been stuck at 215 for the past two and a half weeks, and yesterday it managed to go up to 217. I'm not too concerned about this, since my pants are fitting looser and old shirts are starting to fit again. I know that I'm eating under my maintenance and I'm getting plenty of exercise, so I'm probably going to avoid the scale from now on.

Chin Ups

80x6
70x6
60x6
50x6
40x6
30x6
30x2
30x2
30x1

Hammer Rows

210x6
220x6
230x6
240x6
250x6
260x6
260x2
260x2
260x2

Bench Press

110x6
140x6
160x6
170x6
180x6
190x3
190x2
190x1
190x1

Military Press

100x6
110x6
120x6
130x6
140x6
150x5 - shoulder went POP/CRUNCH
150x2
150x1
150xouch

Dips

60x6
50x6
40x6
30x6
20x6
10x6
unx2
unx1
unx0 - ouch

Cardio

30 minutes, 14% incline, 2.8kph, hrt rate avg 160

Flabs
10-19-2010, 01:42 AM
I've had a rough week - when I woke up for my workout on Friday I felt like I'd been hit by a semi truck. I missed my workout that day, and wound up splurging on food instead. That turned out to be a good decision, since my energy built back up over the weekend and I feel much much better now.

I blame my crash on the cardio I was doing. I really want to drop a lot of extra weight by Christmas, but I don't think sweating it out on the treadmill is the way to do it. I'm only on 1800 calories a day, so doing 300 cal worth of cardio took way too much out of me.

I had a nasty crack/pop come out of my shoulder last week, and I was worried I'd pulled something fierce in my back. My long weekend of rest healed everything up, so I'm good to go again.

I forgot to enter my numbers in from yesterday, so they'll be a part of one long giant post today.

Workout A

Chin Ups

70x6
60x6
50x6
40x6
40x6
40x4
40x2
40x2
40x2

Hammer Rows

220x6
230x6
240x6
250x6
260x6
270x6
270x2
270x2
270x2

Bench Press

120x6
130x6
160x6
180x6
190x6
190x2
190x2
190x2

Military Press

100x6
110x6
120x6
130x6
140x6
150x6
150x2
150x2
150x2

Dips

50x6
40x6
30x6
20x6
10x6
unx6
unx2
unx1
unx0 - tired!



Workout B

Leg Press

90x6
140x6
180x6
230x6
270x6
320x6
320x2
320x2
320x2

Calf Raise

155x6
175x6
195x6
215x6
235x6
255x6
255x2
255x2
255x2

Preacher Curl

70x6
72.5x6
75x6
77.5x6
80x6
82.5x6
82.5x2
82.5x2
82.5x2

Rack Pull

135x6
225x6
275x6
315x6
375x6
405x6
455x6
455x2
495x2
515x2

Flabs
10-25-2010, 11:15 PM
Work is getting hectic and I've gotten lazy with my journal entries for the past week, so here's my workout from yesterday. I'll be entering my numbers for today in a few hours.

My shoulders have a nagging stiffness to them, I feel like I need to crack my upper back but it's just not going to happen.

Also, I ALMOST did a full chin up yesterday. I gave it a try at the end of my workout, and nearly got all the way up but ran out of gas. I'm going to give it a shot again today before I do any sort of lifting. Like I mentioned before, a single chin up seems like a silly thing to get excited about, but I've never managed to do one in my whole entire life.

Workout A

Chin ups

80x6
70x6
60x6
50x6
50x6
40x6
40x2
40x2
40x2

Hammer Rows

220x6
230x6
240x6
240x6
250x6
250x6
250x2
250x2
250x2

Bench Press

140x6
150x6
160x6
170x6
180x6
190x6
190x2
190x2
190x2

Military Press

110x6
120x6
130x6
140x6
150x6
160x6
160x2
160x2
160x2

Dips

50x6
40x6
30x6
20x6
10x6
unsupportedx6
unsupportedx2
unx2
unx2

Flabs
10-26-2010, 02:05 AM
Workout B

Still no chin up. :(

Leg Press

140x6
180x6
230x6
270x6
320x6
360x6
360x2
360x2
360x2

Calf Raise

175x6
195x6
215x6
235x6
255x6
275x6
275x2
275x2
275x2

Curls

72.5x6
75x6
77.5x6
80x6
82.5x6
85x6
85x2
85x2
85x2

Rack Pull

135x6
225x6
315x6
365x6
405x6
455x6
500x4
500x2
500x1

Flabs
11-02-2010, 05:45 AM
I've been getting lazy with my journal updates, but I haven't stopped going to the gym. I've switched a couple things during my workout - I do T-Bar rows instead of Hammer Rows, and I'm switching over to deadlifts instead of rack pulls. I managed to rip a big callus off of my hand during my last bout of rack pulls, which hasn't been a lot of fun, and find that deadlifting less weight gives me a much better work out than simply lifting it off the rack..

I switched to t-bar rows since I found myself starting to cheat in the hammer row machine, plus it's good to switch things up a bit. I'm using a bar stuck in the corner, along with a sort of V-handle to hook around the top and lift the weight up. I really like this, since I don't have any sort of support except my legs and my back, and the setup is right in front of a mirror so I can watch for any sort of bad form starting to develop.

I've started eating a bit more food, and will go on a diet at the beginning of November. I've got a project I need to finish up in the next month and can't tolerate hunger headaches and skipping gym days. Since I've sworn off alcohol for the next foreseeable future, lifting weights is the only stress relief I've got, so I really can't afford to miss a day in the gym.

Something that I like about eating more food is that I have WAY more energy in the gym now, and my lifts have started progressing again. I'm also not running out of energy halfway through my workouts anymore. I'm debating whether or not to go on a cut again after my contract, or if I should just keep working out and eating what I'm eating. I don't see the point of losing weight if I'm just going to wind up skinny-fat again.

I'm not going to enter in the numbers from last week, but here's yesterday and today's workouts.

Workout A (Yesterday)

Chin Ups

70x6
60x6
50x6
40x6
30x5
30x4
30x2
20x2
20x2

T-Bar Rows

35x6
45x6
70x6
90x6
100x6
100x6
110x5
100x6
110x2
120x2

Bench Press

150x6
160x6
170x6
180x6
190x6
200x5
200x2
200x2
200x2

Military Press

120x6
130x6
140x6
150x6
160x5
160x4
160x2
160x2
160x1

Dips

40x6
30x6
20x6
unsupportedx6
unsupportedx5
unsupportedx4
unsupportedx2
unsupportedx2
unsupportedx2


Workout B (today)

Leg Press

I'm really pleased with how my leg presses have come along. Since I never used to do leg workouts, my first leg press session was really embarrassing. I believe I did 50x6, and broke out into a weird itchy sweat, started breathing funny and had aching legs for days afterwards. I think I also managed to pull a muscle in my thigh somewhere when I tried bumping it up to 70lbs. My legs weren't used to bending at all.

180x6
270x6
330x6
360x6
410x6
450x6
450x2
450x2
450x2

Standing Calf Raise - I stopped myself from cheating on these, I'm now doing a slow raise and a five second negative on each rep.

155x6
175x6
195x6
215x6
235x6
255x6
255x2
255x2
255x2

Preacher Curl

75x6
77.5x6
80x6
85x6
90x6
95x4
95x2
95x1
95x1

Deadlifts - Yeah, these make rack pulls seem like a complete waste of time now. I felt like walking death afterwards.

95x6
115x6
185x6
205x6
225x6
270x6
270x2
270x2
270x2

Flabs
11-05-2010, 02:41 AM
I decided to try putting 80g of dextrose in my shake to see if it had any sort of impact on my lifting. I really never eat sugar in any large amount, so having that all at once almost made me yak all over the counter. I could barely finish drinking the stuff, and noticed no boost of any sort in the gym. I was looking for a little extra gas in my muscles in the later sets of my workout, but didn't notice anything that different, and figure I can live without the extra 300 calories in my routine.

I switched my leg presses with actual squats and rack pulls with deadlifts. I tried doing a couple of regular body weight squats the other day and found I was finally able to do them. I've always been able to croutch down, but severe hamstring flexibility issues forced me to balance on my toes while doing it. I think doing leg presses for the past month and a half has limbered me up somewhat, as I'm now able to squat down past parallel without going on my toes.

As usual I didn't enter my numbers in yesterday, so they're included below (workout A).

Workout A

Chin ups

70x6
60x6
50x6
40x6
30x5
30x4
30x2
30x2
30x1

T-Bar Rows

45x6
70x6
90x6
100x6
110x6
120x6
130x2
140x2
140x2

Bench Press

95x6
135x6
155x6
165x6
175x6
185x6
185x2
185x2
195x2

Military Press

120x6
130x6
140x6
150x6
160x4
160x5
160x2
160x2
160x2

Dips

40x6
30x6
20x6
10x6
unx6
unx5
unx2
unx2
unx2


Workout B

Squats - It's been a while since I've attempted squats, so these numbers are going to be pathetic for quite some time.

45x6
65x6
95x6
115x6
135x6
155x6
155x4
155x2

Calf Raise

155x6
175x6
195x6
215x6
235x6
255x6
255x2
275x2
295x2

Curls

80x6
82.5x6
85x6
87.5x6
90x5
90x4
90x2
90x2
90x2

Deadlifts - Just like squats, I'm just starting out. Once I'm comfortable with my technique, I'm sure these numbers will improve.

45x6
65x6
95x6
135x6
135x6
155x6
185x6
185x6