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goobermor
12-05-2002, 10:22 PM
Ok I'm finally kicking my butt into gear. I slacked off with my participation on the boards for a long time (though I was always browsing), but now I've made it a point to really add an opinion. Whether that opinion is a well informed one or not is up for debate, but I'm welcome to critiques of all my posts, and by starting my online journal I welcome/encourage you to criticize my routiene.

Here's my story: I've used all WBB routienes so far, and right now I'm using a slightly modified version of WBB3 since September 10th. My current lift days are Tues, Thurs, and Fri. I moved back my last lift to Fri cause I think it was a reason why my Incline db presses were suffering on Tues. Obviously I'm sure some might say that is a no no lifting one day right after the other, but come out and say it! I really want to get feedback from this journal so hopefully I can gain enough knowledge to help others on the wbb board out!

All weights with barbells will be posted without the bar weight, and machiene weights will be used for leg curls and leg extensions.

Oh, wanted to add my current stats as of 12/5 in too:
Height: 6'2"
Weight: 175
Years Training: 1
Caloric Intake: ~2000-2400 (currently cutting to loose a little bit of fat in my lower abdomen)

Current Supplementation (per day)
Creatiene Monohydrate 5g mixed with 22g of Whey Protien
Vitamin C 1000mg x 2
B-Complex 100mg x 2
Fish Oil 1g x 6
Vitamin E 400IU x 1
Multivitamin x 1
Ripped Fuel x 6 (so 60mg ephedrine and 600mg caffeine total)

goobermor
12-05-2002, 10:41 PM
12/03 (Chest/Back)
Weight: 174
Forgot to include this in my last post, but I am 6'2", and after finals I will post some pics.

Chest:
Incline db presses (2x 6,10): 35-6; 75-FAILED; 70-7; 70-5;
Flat Flys (2x 6,10): 50-7; 40-8 (Great ROM and form here, tried hard not to cheat)
Dips (2x 6,10): 75-6; 45-10 (10th rep was a bit shaky) + 0-2;

Back:
Shrugs (2x 10): 105-12; 105-12;
Close Underhand Chins (2x 6,10): 40-6 (this is a warm up on assisted weight); 20-6 (last rep was 3/4ths completed); 0-7;
Cable Row (2x 6,10): 140-6 to chest, 8 with elbows @ 90 degrees; 120-10 + 70-4 (5 was half a rep);
Deadlift: 0-6; 90-9; 180-7; 180-6;

Comments:
I've failed on the inclide presses with 75's a couple times, the week before I almost got 7 reps, and now I failed...this has happened to me a lot on this lift the past month. I'm not sure whats going on. The cable rows have been weird for me lately, cause I'm trying to get a full ROM, so I've been debating between going till my elbows are at a 90 degree angle and going till I pull the bar to my body.
Deadlifts: Well I did 255 last week, with good form, but my back hurt for a few days after it, so I played it safe and went with 225. I don't know if the pain in my lower back was the same as with my other muscles after I lift, or if I hurt something. The back is a tricky area, and I rather not assume thats normal lifting pain and then truly hurt myself due to ignorance. Opinions on this and any other aspect of my journal would be welcome.

Franjipani
12-06-2002, 12:30 AM
Originally posted by goobermor
I don't know if the pain in my lower back was the same as with my other muscles after I lift, or if I hurt something. The back is a tricky area, and I rather not assume thats normal lifting pain and then truly hurt myself due to ignorance. Opinions on this and any other aspect of my journal would be welcome.

If this is a burning issue for you Goober, I'd post it in the other forums also for a prompt response :).

Welcome to journal land......hope you achieve your goals :D

goobermor
12-06-2002, 01:52 AM
Thanks for posting in my journal!

Yeah it has been an issue in the past..discerning between normal post workout pain and a light lower back injury.

Oh and leg day was today!

12/5 (Legs/Abs)
Weight: 174.5

Legs:
Squats (2x 20): 20-6; 50-6; 145-17 pause then hit 20; 115-15 pause then got to 20;
*Lunges (2x 6,10): 50-6; 40-9;
Leg Curls (2x 6,10): 14-5 (6-7 partial); 12-8 (9p) + 7-5 (6 partial)
Leg Extensions (2x 6,10): 170-8; 155-7;
*Calves (3-4x 10+): 90-10; 220-10 (410 tempo); 220-12; 180-14;

Abs:
Weighted Swiss Ball Crunches: 45-15; 45-14; 45-11 + 25-5;
Russian Twist: 10-10;
Side Raises (Performed for each side): 65-12; 70-12; 70-12;

Comments:
It was a good day for lifting, same weight on the squats as last week and paused sooner than last time, but my form held. Right now I'm using the 45lb plate for the weighted swiss ball crunches cause using a dumbbell is still very weird to me. Next week I gotta find a way to get used to the dumbebll for sure.

goobermor
12-11-2002, 07:44 PM
Gah, had to contend with finals, so now I'm playing catch up on my journal!

12/7 (Shoulder/Bi/Tri)
Weight: 175

Shoulders:
Standing Military Press: 55-6; 115-6 (last rep was a bit shaky); 100-9
Front Raises: 40-9; 40-8: Trying a more explosive movement on the way up

Triceps:
Dumbbell Close Grip Press: 30-6; 65-8; 55-10;
Cable Press Downs: 150-4, 5th rep was assisted; 120-9, 10th was only 1/2

Biceps:
Barbell Curl: 35-6; 90-5, 6th was about 1/4 completed heh; 70-10;
Concentration Curl:
Left Arm: 45-4, 5th was Assisted; 30-10;
Right Arm: 45-3, 4th was A; 30-10;


Comments:
Biceps burn....ouch! I've always had a problem with Front raises, and lateral raises...as I raise the weight I need to go to an explosive movement to lift the weight. Basically I can't perform any 4-7RM lifts for those exercises...well unless I go to an explosive concentric. But maybe its time I started to work in more explosive movements :D

goobermor
12-11-2002, 08:00 PM
Ahh here we go, a new week was upon me. I promised myself that I wouldn't cram for finals and that I was going to get proper rest. Weel Sunday night I didn't study at all, hopped in the bed around 11pm and I just couldn't fall asleep. Finally went to sleep around 7AM and then woke up at 8. @!#@!$

Anyways my lifts for the week start on a Tuesday so its all good :cool:

12/10 (Chest/Back)
Weight: 175.5

Chest:
Incline Dumbbell Press: 35-6; 45-5; 70-7, 8th rep slow; 65-8; I crapped out here, I should have attempted 75's, but since I've failed so many times in the past two months at them I was chicken****.
Flat Flys: 40-12; 45-8;
Dips: 80-5; 45-8 + 0-2, 3rd was 3/4ths; Ahh good ole 80's, at least something is progressing a little bit!

Back:
Deadlifts: 0-10; 90-10; 180-10, 11th slow; 200-5 grip failed, put straps on and did 200-6 about 10 seconds later;
Close Underhand Chins: 14-6; 20-6, 7th 1/3rd; 0-6, 7th 1/2
Cable Rows: 150-5 to chest, 7 @ 90 degree arm angle; 130-8 + 80-4;
Shrugs: 110- grip failed even with straps; 85-6; 85-10;

Comments:
I'm going to have to work on a lot of stuff here. First there is that prob with failing on the 75's so often, yet being able to ace the 70's...uber lame. Second prob is my grip...it SUCKS. This time I put my deads at the start of the back routiene, and by the time I got to my shrugs I couldn't even do 85's without my grip causing me to fail. My hands suck...maybe I don't masturbate enough...that'll build grip strength!

Deadlifts felt real good though, no pain in my lower back this week. Doing 225 was easy, and so was 245, but I didnt want to push it and hurt myself. Anyways, the prob with my deadlifts is explained in last weeks chest/back split on 12/3.

oh oh oh, WINTER BREAK IS HERE! , all I gotta say is that I'm stoked. And tommrow is leg day, yay much fun to be had!

bradley
12-12-2002, 06:31 AM
Originally posted by goobermor
Current Supplementation (per day)
Creatiene Monohydrate 5g mixed with 22g of Whey Protien
Vitamin C 1000mg x 2
B-Complex 100mg x 2
Fish Oil 1g x 6
Vitamin E 400IU x 1
Multivitamin x 1
Ripped Fuel x 6 (so 60mg ephedrine and 600mg caffeine total)

Just curious why you don't add any simple carbs to your post-workout shake. I am assuming th protien and creatine are taken post-workout. I know you are cutting down a bit but I would cut calories from other areas before removing them from my post-workout shake. Good job on starting up the journal, and best of luck.

goobermor
12-12-2002, 10:51 PM
Good point, its something I should think about doing. Any specific suggestions on what to add as far as simple carbs go? I was thinking I might just go out and buy some dextrose.

bradley
12-13-2002, 09:19 AM
Originally posted by goobermor
Good point, its something I should think about doing. Any specific suggestions on what to add as far as simple carbs go? I was thinking I might just go out and buy some dextrose.

dextrose would be ideal

goobermor
12-13-2002, 01:28 PM
used non-fat milk this morning as a substitute.

Oh leg day was yesterday...ahh squats, my buddies, my home, my way to h00ge and massive legs!

12/12 Thursday (Legs/Abs)
Weight: 174.5

Legs:
Squats: 20-8; 50-6; 145-18 pause (p) then hit 20; 115-16 pasue then hit 19 p 20;
Lunges: 55-6; 40-9; First set wasn't all the way down to my knees, fix that on the second set thou
Leg Curls: 14-6, 7th assisted; 12-7, 8th assisted + 8-4;
Leg Extensions: 175-7; 155-6, 7th assisted, 8th 3/4ths
Calves (sitting calve extensions): 90-10; 220-10 (140 tempo); 220-13; 180-17; 180-10 (140 tempo);

Abs:
Weighted Swiss Ball Crunches: 0-6; 45-15; 45-13; 45-13 + 25-4;
Russian Twist: 10-10;
Side Raises: 70-12; 75-10; 70-10;


Comments:
Was a pretty good day for lifting, but my leg day takes forever with abs tacked onto it. Besides the fact that I throw in 2 more sets on the calves, and 2 sets of leg extensions. My legs were hurting by the time I got to my lunges, I have to say the first part of my leg day is the worst, having Squats then Lunges, it hurts!

I'm debating weather or not to do some cardio today (Friday), but since I did my leg workout yesterday I'm shying away from that idea.

My diet has been getting better, I've upped my protein intake so I'm getting atleast 200grams of it in a day. Even when trying to cut (w/o cardio so far) I've noticed that I'm gaining mass. Over the past 2-3 weeks of upping my protein intake I've seen a noticeable difference in the mirror.

kartwheel
12-13-2002, 02:12 PM
sup man......

gotta compliment you on your journal thus far..... i like what i'm reading, except for one thing?

are you sure you really need to be cutting? i only ask because your 6'2" and weighing in at 175lbs. what makes me ask this is when i'm weighing in at 175, i feel i am way too skinny and that i don't have enough fat or muscle on me, and i'm 6'0". .....

but i know everyone's different, that is why i'm asking.

goobermor
12-13-2002, 04:35 PM
Woot, another very good question. First I gotta say thanks for postin in my journal!
I really should take some pics this weekend to add some more information to my journal.

To answer your question thou, I have some fat left on my lower abs, right below/around my belly button. I was hoping to work this off and maybe during my bulk the fat would pack on more evenly. I dunno, maybe thats a fruitless thing to hope for? Since I'm on winter break, now might be a good time to assess my situation and decide what I really need to do. Thanks for bringing the issue up!

bradley
12-13-2002, 05:08 PM
You could try keeping your cals very close to maintenance and see how you fair. Althoug it all boils down to your own personal goals. Keep up the hard work.

goobermor
12-15-2002, 06:38 PM
ahh the weekend, well the weekend and the week are the same now that im on winter break! my workouts are goin to be the only reason why i know what day of the week it is heh :D

havent had time to fetch my lifting numebrs for saturdays routiene...ill do that sometime today, but i gotta say Metroid Prime rocks. what an awesome game! if you own a gamecube, buy it.

also ive decided to get the hair off of my chest and back, im thinking about using nair. seems like it worked for some people on these boards, if not ill just wax. only reason im thinking of using nair is cause it seems like a much cheaper option...somthing like 5 bucks a bottle.

kartwheel
12-16-2002, 02:05 PM
yeah, i have thought waxing my arms and my legs....but i haven't made the decision to do it yet

bradley
12-16-2002, 02:12 PM
Originally posted by goobermor
also ive decided to get the hair off of my chest and back, im thinking about using nair. seems like it worked for some people on these boards, if not ill just wax. only reason im thinking of using nair is cause it seems like a much cheaper option...somthing like 5 bucks a bottle.

I have heard mixed opinions on using Nair so let us know how it goes if you decide to use it.

goobermor
12-22-2002, 10:59 PM
holidays are busy....still havent bought presents yet =p

anyways here goes my leg/ab day!

12/19
Weight: 174
p = paused
a = it hurt, forms goin a lill bit, but im pushing on

Legs:
Squats: 20-8; 50-6; 90-3; 145-18 p 20; 115-20;
Lunges: 55-6; 40-10;
Leg Curls: 15-5 6(1/2); 12-8, 9a + 8-3;
Leg Entensions: 180-7; 155-8;
Seated Calves: 90-10; 220-8 w/ 140 tempo; 220-12, 13a; 180-12 w/ 140 tempo; 180-14;

Abs:
Weighted Swiss Ball Crunches: 0-6; 45-15; 45-15; 45-12 + 25-3;
Side Raises: 75-12; 75-10; 75-10
Russian Twist: 10-10

Comments:
Well my routine is starting to stagnate, more on that when i post my shoulder/bi/tri workout next.

kartwheel
12-23-2002, 05:25 PM
no stagnating man....you gotta keep it going......that is just the way it is.....nothing you can do about it.....the forums won't let you just stagnate.......go kick arse.

goobermor
12-25-2002, 12:52 AM
had my back/chest workout today
Weight: 172.5lbs, down 1.5 lbs
Date: 12/23
One thing ive learned is that its prolly not the best idea to cut in the middle of winter cause chances are the weather will deter me from doing HIIT cardio.

Chest:
Incline Dumbell Press: 35-7; 45-5; 70-6, 7-8slow; 65-7;
Flat Flys: 50-6; 45-8; The 50's seemed pretty tough
Dips: 75-6; 45-9, almost got the 10th;

Back:
Shrugs: 100-14; 100-11;
Close Underhand Grip Chins: 25-5; 0-7;
Cable Rows: 150-6, 9 to 90 degree elbow bend; 130-9, 10th to 90 degree, then 80-5;
Sumo Deadlifts: 0-10; 90-8; 180-6; 180-9; I'm really holding back here cause of my grip (which sucks), and cause I don't want to hurt my lower back. At 6'2"+ dl's just seem to wreak havoc on my back. Thou I seem to do ok with sldl's, so maybe that could be a substitute?

Comments:
Definately stagnating....starting to look at new routines for next week. Posted on the training forum for suggestions on what routine I should pick up next.
I like what I've been reading as far as rep range(no more than 10) and volume (4 sets per part) go in Chris Mason's posts. I'm not ruling out HIT, or westside, but I've grown to like low volume, low reps found in the wbb routines. Thou, going with 4 sets per body part would be even less sets than found in the wbb routines.
Either way, I've got to eat a lot more. Currently, I eat really clean foods, which some will say doesn't make a difference. One thing I've noticed lately is that since I've upped my protein intake to around 200grams a day I've seen a real increase in size. Seems like I'm loosing the fat and gaining muscle. My weight for about 3 months has stayed just about the same (172-176), except now I look a bit more ripped. No matter what I do in the future, I learned that my body benefits from a large amount of protein.

goobermor
12-28-2002, 04:06 PM
Well today was supposed to be the last day using WBB3, but since I'm going to start up Chris Mason's routine (posted below), I figured the rest was needed. Especially since this routine hits up my muscles with a bit higher frequency (abiet less volume on an individual day).

Heres the routine:

Mon/Thurs
bench press- 2 sets x 5/10
dips- 2 sets x 10/10
skull crushers- 2sets x 10/10
squats- 2 sets x 8/15
leg extension- 1 set x 10
leg curl- 1 set x 10
calf raise- 2 sets x 10/10

Tues/Fri
chins- 2 sets to failure
rows (T-bar)-2 sets x 6/8
v-bar pulldowns- 1 set x 10
military press- 2 sets x 10/10
straight-bar curl- 2 sets x 8/10
shrugs- 2 sets x 10/10

One question I had on it though was if I could switch up the leg days so I could work in some Plate Loaded Squat Presses. Other question I had was how to implement his rep scheme. Take for instance the bench press. Does he mean to do 2 sets x 5 reps on monday, then 2 sets x 10 reps on thursday, or does he mean to say for each day do 2 sets, one at 5 reps the other at 10 reps? I think it is the latter, but assumptions are tuttut

Franjipani
12-29-2002, 06:14 AM
Originally posted by kartwheel
no stagnating man....you gotta keep it going......that is just the way it is.....nothing you can do about it.....the forums won't let you just stagnate.......go kick arse.

:withstupi

goobermor
12-29-2002, 04:09 PM
true that, some of the best advice you can give!

thou it will be interesting come new years eve, gotta have some fun :p

goobermor
01-11-2003, 05:58 PM
Dunno how it happened but the backside of my left elbow has a little pressure and swelling. I think its bursitis, trying to ice it. I really dont want to stop lifting weights cause it doesnt hurt when I lift. Maybe I should ask for some advice in the training forum.

There is no pain, only a dull pressure at times. I think I hurt it on new years eve, or banged it (the tendon) somewhere along the way...i forget thou.

On the bright side thou my lifts are goin well, now that i switched routines.