View Full Version : My Big Journal

12-10-2002, 06:47 PM
Here goes: the start of My Big Journal
Comments always welcome ;)

Stats as of 10 Dec 2002:
5'7", 170 lbs, bf 12%, (150lbs lean mass)
Girths: Shoulder: 50 Bicep: 15 Chest: 42 Waist: 33
Glutes: 39 Thigh: 24.75 Calf: 16.25

Goals: (Off-Season Bulk) [end of March 2003]
180 lbs, bf 10%, (162 lean mass)
Shoulder: 51 Bicep: 16 Chest: 43-44 Waist: 32.5
Glutes: 40 Thigh: 25.5 Calf: 17

Resistance Training: High volume/Moderate-to-High intensity
70-85% 1RM, 8-12 reps/set, 3-5 sets/exercise,
45-120 second rest between sets, 2 days on, 1 day off
Looks something like:
Day 1:Back/Biceps/Delts
Day 2: Legs/Abs
Day 3: Recovery
Day 4: Chest/Triceps/Abs
Day 5: Back/Biceps/Delts
Day 6: Recovery
Day 7: Legs/Abs
Day 8: Chest/Triceps
Day 9: Recovery
Repeat Full Cycle
25-35 minute treadmill cardio done on recovery days #3 & 9

Eating for gains-type diet
Goal: Meet body’s need for extra protein, carbs & overall calories
Macronutrient Rx: Increase total calories 500 - 750 calories above Daily Caloric Expenditure (DCE) 30-50-20% (Protein-Carb-Fat percent of total calories)
Supplementation: Multivitamin/mineral, creatine, L-glutamine, HMB (beta-hydroxy-beta-methylbutrate), glucosamine/chondroitin blend, protein powder

Daily Caloric Expenditure = Basal Metabolic Rate + Exercise Cost
I could be very anal about figuring out my dce, but I'm not (okay, just a little, lol). Whenever I change my routines significantly or when dieting up or down, I take a closer look at my logbooks and make some estimates. My current dce estimate is something like:
170 pound male, BMR = 170 X 12 =2040calories per day
60 minutes weight training = 60 X 8 =480 calories burned
30 minutes cardio training (treadmill,) = 30 X 8= 240 calories
Total exercise cost = weight + cardio = 480+240= 720
BMR + Exercise Cost = 2040 + 720 = 2760 calories expended daily.
Since my goal is to meet my needs for more calories, I can increase my estimated dce 500-750 calories.
On average, I'm looking at getting about 3260-3510 calories on workout days and I can scale down on recovery days.

Macronutrient Translation: 245-265 grams of protein; 410-440 grams of carbs; 72-78 grams of fat
I eat 6-7 times per day so, if each meal were in the same ratio 30-50-20, then I'd be looking at 34-37 gr/pro, 58-62 gr/carb, 10-12 fr/fat per meal.

I've been using www.fitday.com (http://www.fitday.com) to keep track of my daily food intake. Highly recommend.

Well, this is page one of MY BIG JOURNAL so if anyone cares to comment, you know, please do :)

The Calvinator
12-10-2002, 07:49 PM
thanks for writing the full name for HMB. on behalf of all of the members on this board, I congratulate you on knowing such information. you must be some kind of wizard or something.

12-10-2002, 08:36 PM
no, lol, not a wizard........but if I were I'd be big like that ::snaps fingers:: and I'd have to make you as big as you wanted just fo' being the first to reply to my journal thread....;)

12-11-2002, 06:17 AM
Seems like you will be keeping a detailed journal. Look forward to reading and maybe learning a little something. Good luck.

12-11-2002, 04:31 PM
Thanks Bradley. Yup -- I'm a detail kind of guy.

Here's yesterdays "details"
10 December 2002 -- Training
After 12 days off (not typical of me to miss more than 3 days in a row, but this was necessary), finally, I'm back in the saddle. The break was beneficial for recovery -- I feel fresh, baby! It's BBD Day (back, bis, delts) and i'm ready to get in there and dig. I'm looking to ease in a bit, a little lighter, and focus on a full ROM -- full stretch, solid contraction.
Treadmill warmup (w/u) 2%incline, 5mph, 10:00
Stretch 10:00
Deadlifts 2x10 [95/95] (w/u); 3x10 [115/135/155]
BB Rows 3x10 [115/135/155]
T-Bar Rows 3x10 [55/65/75]
Oh yeah, baby! Feeling good about back today! Every rep, every set, right on the money.

BB Curls 3x10 [65/75/75]
Seat Alt DB Curls 3x10 [25/25/25]
Preacher Curls 3x10 [45/45/45]
Stand CBL Curls (D-Bar) 3x10 [60/70/80]
Solid on the bb curls, today. I kept my wrists under firm controll as I'm given to get a bit sloppy when fatiguing. Not today, though. A little sloppy on my db curls; I found these sucking until mid-way through second set. As usual, I want to curl more weight, but I can't seem to get past those quarters without loosing form & ability to complete rep scheme. Preachers & cable curls went well.

Military Press (Hammer) 1x12 [50] (w/u); 3x10 [70/90/110]
Seat DB Press 3x10 [35/35/35] superset with
Front DB Raises 3x10 [15/15/15]
I love this delt routine -- it kicks my ass but I love it. Form, focus, energy all in the right place.

NUTRITION also posted at http://www.fitday.com
Meal 1 (Preworkout) 3/4C oatmeal, 2 scoops Cytogainer in 12oz skim
Meal 2 (Postworkout) ABB Pure Pro, Creatine xxx-cell in water
Meal 3: 150 gr Yam, 5 oz. chicken breast, 1/2 tbsp olive oil
Meal 3.5: 12 oz. Skim Latte
Meal 4: 105 gr turkey breast, 1 ww roll, 1 tbsp mustard
Meal 5: 150 gr Yam, 5 oz. chicken breast, 1 cup mix veg
Meal 6: 1 ww bread, PB&J, Genisoy PB Protein Bar
Meal 7: 2 scoops Cytogainer in 12 oz skim
Daily Totals:
Calories 3883 Fat 77g (19%) Carb 491g (49%) Pro 291g (32%)
Overall I'm happy with today's nutrition. I wanted to eat clean, and I did. As a result, I hit my targets pretty darn close (30-50-20 p-c-f) and my caloric target of 3510 was pretty much not missed. Good!

Tah for now ;)

12-11-2002, 04:57 PM
11 December 2002 TRAINING

IN BRIEF Yesterday was a good day for me, so I was looking forward to today's wo. Today is all about LEGS. No crap, just get in there and work hard. Everything about my legs is growth; squats, dl,presses, whatever, they just blow my legs up. Today is about power; it's about moving through thresholds and beyond.

Treadmill warmup: 2% incline, 5mph, 10:00
Stretch 10:00
Parking Lot Lunges (w/u) 2x150metres [30]
Squats 2x12 [50/50] (w/u); 4x12 [135/155/175/195]
Leg Presses 3x12 [180/270/360]
It was pissin rain so no PL Lunges -- did em inside up & down the length of gym floor until I felt warmed up. I love doing lunges for a warmup -- just wakes up everthing. Man, really into my squats today, too. Just kept with em. A little awkward at first 2-3 sets getting breathing right. Eventually got it right. Presses went well -- nice wide stance to work inside thighs. Ugh! Swear I coulda rolled right off machine into a puddle on the floor.
Stiff-Leg Deadlifts 1x12 (w/u) [50]; 3x12 [115/125/135]
Seat Leg Curls 3x12 [60/60/60]
[size=1]A tad weaker on hams than I can be strong. sld were a bit of a, er, a stretch. I had some doms in low back from yesterdays deadlifts so my strength was down. Same with curls, a little faster to fatigue than usual. Still, my ROM was good for both.
Toe Presses 4x12 [180/270/360/360]
Stand Calf Raises 3x12 [170/170/170]
Just got in there and did em and did em well.

I'll post separate for NUTRITION -- pretty much a repeat of yesterday, too.

12-11-2002, 05:02 PM
Like the journal a lot man, good luck with your training and everything like that. Looks solid.

12-11-2002, 05:12 PM

Just had a couple of questions. I was wondering why perform legs immediately after back day? I tend to think that these two days should be the farthest apart to allow ample time for the lower back to recover from the DL's. What about the side delts, or do you feel they get ample work from the pressing movements? Diet looks spot on. Keep up the good work.

12-11-2002, 05:15 PM
Good luck with the training!!! Just had a quick question for ya though... it says in your goals that you want to bulk up 10 pound but drop your BF 2%. If you're bulking, you're planning on losing BF too? You're gonna have to eat super clean to do this... but good luck!!

12-11-2002, 05:36 PM
Thanks MonStar :D

Bradley: Thanks for the q's. I like doing legs between back & chest so ina 9 day cycle I'll do BBD, Legs, Rest, CT(Chest,Tris), BBD, Rest, Legs, CT, Rest...repeat cycle. So over 9 days, everything is hit twice. Yeah, high volume :angel: -- DLs happen to fall in first cycle but not in second so...they can get hit twice, albeit for back I'm doing full-on deads and for legs, SDLs...not for the faint of heart. I do lateral raises on my second delt cycle, not on first. You'll see what I'm up to better after a few more posts....

Workhorse: Thanks for the q's. You've got an eye for detail, too, I see...hmmmm ;) . Well, i am striving to eat super clean. Perhaps bringing my bf down a couple of notches is not as realistic as expecting to remain at 12% (or higher). You've made a good point. Thanks.

12-12-2002, 12:58 PM
12 December 2002
Recovery day
Oh man am I sore today :cry: .........
I'm glad its a day off but man, I kicked my own *ss yesterday on legs -- me hams are screaming at me every time I move. Ugg. Back to work this afternoon and anticipate lots of running around so if my soreness doesn't subside, I'll nab an advil (or 2).
Stretching 15:00 -- focus on legs
Feel a bit better after that but limited rom. Still, pretty good stretch.
Pelvic tilts 4x60sec
Swiss Ball Crunches 3x20
SB Crunches w/ twist 3x20
OK. Ireally need to get back in the havbit of doing ab work. I so haven't done a solid ab routine since July. I don't hate doing my abs, I simply don't prioritize them like i used to. But today, I so no go. I can't "feel" my lower abs, so I sense a limited core stability. Anyhow, tilts were fine -- like doing these coz it rehearses the movement my hips need to go through during some exercises/poses. Crunches, generally, I sucked. Need to practice stabilizing on the ball again and feeling the contraction and smooth movement when crunches done right.

Today I'm looking at dropping cals to about 3260 to allow recovery. Yesterday's caloric counts were:
Actual Cals: 4053 Pro: 327g Carb: 468g Fat: 95g
Goal Cals: 3560 Pro: 245g Carb: 408g Fat: 72g
I had one of those days when I've let myself sleep an extra hour than usual so my feeding schedule for the rest of the day was out of whack. I ate more than I was "supposed to" but my metabolism was all ramped up, so I ate eery 2 to 2-1/2 hours. I went over my targets but I feel ok with that.

12-16-2002, 06:41 PM
13 December 2002
Chest n' Triceps
No sh*t today--just get in there & press myself into oblivion. I was going for tight control of my rom: explosive positives, controlled negatives. This is what happened -- except for the brief moment on my last set of closegrip presses when the bar laid across my chest...
Treadmill w/u: 2% incline, 5.0mph, 10:00
Stretching 10:00
BB Press w/u 2x20 ; 3x12/10/8 [115/135/145*pb]
Smith Inc Press 3x12 [bar+70/90/110]
Flat DB Press 3x12/10/8 [40/45/50]
Flat DB Flyes 3x12 [25/25/25]
Tried pyramiding the weight loads on my bb & db presses to max out my weight. As a result, I pb'd on my bb & would've on my db if I used a spotter -- but I didn't. Nice!
Seat French Curls w/u 1x15 [bar]; 3x12/10/8 [30/35/40]
Seat DB Overhead Ext 3x12/10/8 [45/50/55*pb]
Close-grip BB Press 3x12 [95/95/95] (completed 10/8/8)
As with chest, I pyramided the weight on my heavier moves -- both overheads. I pb'd on overhead db presses at 55# ! For some reason -- oh yeah, I didn't have a good spotter around -- I straight setted on my closegrip presses. I totally crapped out well b4 my targeted reps. In fact, my final rep ended with the bar laying across my chest until Luc came over to take it off me. We laughted about getting stuck under the weight. Sh*it happens!

coming soon....I've got some tweaking I wanna do to this format....

12-16-2002, 06:51 PM
14/15 December 2002
Rest body, sleep, eat
I was supposed to wo Saturday (14th) but chose not to b/c Rob was leaving for Ontario to visit his family on Sunday (15th) and we wanted to hang out. It's all good. We shopped, I went to work in the afternoon. On Sunday we went to the airport. I went home to my ps2 and Dead to Rights (a kick-*ss game). On both days my eating was off schedule and not very productive. I'll post my nutrition stuff later. On Saturday I didn't carry enough food with me so, being unprepared, I was left to buy whatever jumped out at me. Then I was eating erratically, rather than every couple hours. I was hungriest during the early evening which sucked cuz I couldn't take much time to eat a meal....Just not a good eating day. Sunday was similar in that I wasn't eating on a schedule so at times I felt super hungry then I'd overeat in on sitting. tuttut

Coming soon.....

12-16-2002, 07:19 PM
16 December 2002
Back, Biceps, Delts
After sleeping a full 8 hours, I was raring to get going this morning -- which was good cuz today was my second BBD day this 9-day cycle and I ought be ready for it. My plan was to get in there and dig deep for strength and stamina. I did just that.
BB Rows warmup 2x20 ; 3x10 [115/135/155]
CBL Rows 3x10 [140/140/140]
Wide-grip Pulldowns 3x10 [110/110/110]
Close-grip Pulldowns 2x10 [110/110]
Very focused today...getting it done & done well. All reps done with full rom. Su-weet!
Inc Alt DB Curls 3x10 [20/20/20]
Machine Curls 3x10 [45/45/45], superset with
EzBar Curls 3x10 [40/40/40]
Stand Overhead CBL Curls 3x10 [40/40/40]
Today's bi wo went well. That superset is killer, but fun! Really get the pump through both heads.
Seat DB Press 3x12 [35/35/35]
Front DB Raises 3xDropsets [15/10/5 x3]
Lateral DB Raises 3xDropsets [15/10/5 x3]
Again, delt wo went well. I was a little tire going into it so I took an extra 5 minutes b/t bis & delts. I think I could bump the weight up on seated press to 40# next time. The triple dropsets on the front & laterals really kicked my *ss. Total mental focus required for these -- truly not something to do all the time. I likely ended up doing between 26-36 reps each set! Kewl!

Coming soon........

12-16-2002, 07:55 PM
This is a pretty good journal. I have never seen anyone talk about parking lot lunges with the exception of MR. O (Ronnie Coleman) and Branch Warren both from Texas. One of these days you should show us those wheels.


12-16-2002, 08:19 PM
Originally posted by X-RAY
This is a pretty good journal. I have never seen anyone talk about parking lot lunges with the exception of MR. O (Ronnie Coleman) and Branch Warren both from Texas. One of these days you should show us those wheels.


Fair enough XRAY -- you've discovered my inspiration for parking lot lunges and in return, I will reveal my wheels. Just not yet cuz I (1)need to take pics and (2)need to upload pics.....
truly coming soon.....

12-17-2002, 12:25 AM
Originally posted by seance69ca

I was supposed to wo Saturday (14th) but chose not to b/c Rob was leaving for Ontario to visit his family on Sunday (15th) and we wanted to hang out. It's all good. We shopped, I went to work in the afternoon. On Sunday we went to the airport.

I hope he pack a warm coat. It snowed and the temp dropped to -10 at least.

Looking forward to the updates.

12-17-2002, 04:10 AM
Looked like a solid chest a tricep workout. Congrats on the PB's.

12-17-2002, 02:15 PM
17 December 2002
Got an early start on things today, hoping to get in-get out. Had a good warmup/stretch and got going on a killer opening set of 30 leg extensions -- x3 more. Really psyched today. Going for pumped up quads & burstin' hams and very likely burning calves. Did just that.
Leg Extensions warmup 1x15 [30]; 3x30 [70/70/70]
Front Squats warmup 1x12; 3x10 [95/115/135]
As much as these are killer wake-me-ups, they really get the blood flooding the quads. It's getting beyond the burn at about 18-20 reps that really gets freaky ::grunt,grunt::. Then walking is a challenge for 3 minutes! For front squats I tried a different grip -- underhanded with bar resting across elbow joint, arms crossed to cradle the bar in front of chest. This dude was doing these yesterday and he was so right about how this grip takes any load off the spine and places it all on the quads & glutes -- right where I want it. Totally doing them this way again.
Seat Leg Curl 3x12 [55/65/75]
Lying Leg Curl 3x12 [60/70/80]
Right on the money here today. Thinkin "extend & contract" all the way through. Fighting off distraction from A-hole mouthing off to his buddy about this bad experience he had with some chick last night. (see "rant" at bottom). Had to push my focus on my hams -- which wasn't ez.
Seat Calf 3x10 [50/60/70
Stand Calf 3x12 [170/180/190]
Toe Presses 3x12 [270/360/450]
After the A-hole left, my focus improved 100%. I blasted & burned my calves -- even did the extra toe presses (unscheduled) cuz I could!

Once again, coming soon....... :(

Ok. Buddy who trains with Dave (PT at the gym) shows up. I roll eyes whenever I see buddy cuz he does sweet-d*ck all while he's there (and it shows!) except brag (loudly) about what chick he banged last night/weekend. If Dave's not with him, he talks on his cell (loudly). Today he's going on about this woman he was with last night (typical!) who likes to blah blah blah with her blah blah blah. Whatever! My rant is that everything that comes out of this guy's mouth is punctuated with f-this, f-that, and ha-ha-ha I *ucked her so hard...Total grade 10 (no offence to any grade 10ers out there but this guy's in his 30s. Grow up! I just want to kick his teeth in.
On the upside, his a-holiness made me fierce & I put this energy into forced reps and extra effort.

beastin v6
12-17-2002, 02:29 PM
Very Nicely setup journal. I will certainly read it more often.

12-17-2002, 05:59 PM
I agree, lots of details. I'm 5'6 175lbs, so the calorie estimates were good for me to read. I need to work on my journal with details like you include seance69ca , nice job!

12-19-2002, 01:05 PM
18 December 2002
Generally took er easy today. Enjoying the sensations in my quads that reminds me of yesterday's burners on the leg extensions. Yeah.

Details are coming soon.... I'm working on a way to record then report that works for me. Oi veh! I'm eating good -- withing my guidelines.

12-19-2002, 01:28 PM
19 DECEMBER 2002
Chest & Triceps -- 2nd cycle

A little bit short on sleep (<6hrs) but I was ready to get down to the business of today's 2nd cycle through chest/triceps. Today's focus was to do moderate weight in the 10-12 range with 60 rest b/t sets. I got in there, grunted a bit, did what I set out to do.

Inc DB Press: warmup 2x15 [20]; 3x12 [35/40/45]
Dec Hammer Press: 3x12 [90/140/160]
Inc DB Flyes: 3x12 [25/30/30]
Dec DB Press: 3x12 [30/30/30]
Good sh*t going today. Nice mental focus, solid through movements. I'm still getting used to the declines -- which I have little experience with. A bit lighter on the dec db press -- can handle probably 35, 40 next time. Challenge getting the db into start position (any suggestions?)

Incline CBL Rope Ext: warmup 1x15 [30]; 4x12 [70/90/110/100]
Dips: 3x12
CBL Pressdowns: 3x12 [110/130/150]
My lead off exersie is new to me (thanks to my ingenious tp Brad) and quite an excellent alternative to doing lying french presses. Need assistance to start the movement, then it's killer like overhead cbl extensions can be -- good for long head of tricep. I've also never before did sets of dips -- if you can believe that! I've always been weary of the stress dips put on ant delt. Not so bad & good burn for tris. I could probably add weight next time. Nice work today.

Coming soon ... likely start updates in Jan.

12-19-2002, 01:30 PM
Originally posted by beastin v6
Very Nicely setup journal. I will certainly read it more often.

thanks... your comments are always welcome

12-19-2002, 01:31 PM
Originally posted by Vegasbound03
I agree, lots of details. I'm 5'6 175lbs, so the calorie estimates were good for me to read. I need to work on my journal with details like you include seance69ca , nice job!

thanks VB03....good luck w/ your journal.

12-19-2002, 02:43 PM
Originally posted by seance69ca
Challenge getting the db into start position (any suggestions

I usually pick up the db's and balance them on my quads on then slide my legs under the pads and slowly let myself down while holding the db's against my side. I don't know if that really makes sense but I hope it helps. You could just get your training partner to hand them to you.;)

Journal is looking good.

12-24-2002, 10:31 AM
20, 21, 22, 23, 24, 25 December 2002

::shrieks:: then ::sighs::

Non-Training Days
20th: Scheduled BBD day was so damn tired I went back to bed that morning. I thought 'd postpone to 21st.......

21st: Supposed to do BBD today and, again, very tired. Working 16 hours last couple days as it's the busiest time at store (duh). Chose to sleep in again, let myself recuperate......

22nd: Scheduled recovery day and only work day off before christmas. Went to friend's party last night, stayed out late.... Don't anticipate getting to gym until 26th at earliest. Sucks but it's so damb busy before this ridiculous holiday.....

23rd/24th: Both days are all about making sure customers are happy and staff aren't freaking out about the busy pace too much..... [::remembering what it felt like doing those front squats last week.........:strong: oh yeah.....]

25th: The one day I can get to the gym, it's closed. Oi veh! I guess I'll just hang with friends, go see LOTR, eat lots of stuff...

I'm not detailing right now (start in January) but I "feel" as though I'm eating alright for my current needs.

12-30-2002, 06:15 PM
30 December 2002
Back, Bis, Delts --- first cycle

After a 11 day off recovery/deal-with-holidays period, I was rip-raring to go this morning. Damn the holidays! It's fine to have a break, but it's down-right annoying to want to be at the gym but can't because of all the extra sh*t that has to get done.... Anyway, I got in there today and worked hard. I was aiming for full rom on every rep at 75-80% intensity. Consider it done.

BB Rows: 2x20 warmup; 3x10 [115/135/155]
Deadlifts: 3x10/8/6 [155/175/195*pb]
TBar Rows: 3x10 [55/65/75]
1Arm Rows: 3x10 [50/50/50]
I switched the order from previous weeks putting bb rows first, then deads. I thought that I'd be able to go heavier on deads if I did them after I warmed up with rows. I was right, getting a pb as a result!I was tired after these two starting exercises and for a minute, thought about packing it in. I couldn't believe a part of me wanted to leave! Must've been the same part of me that totally enjoyed eating anything he wanted these past two weeks....But I stayed and worked throughmy next sets of rows, coaxing my focus to fall in line.

BB Curls: 1x20 [bar] warmup; 3x10 [65/65/65]
Preacher Curls: 3x10 [30/30/30]
Seat Alt DB Hammer Curls: 3x10 [25/25/25]
Stand CBL Curls (D-Bar): 3x10 [60/65/70]
Felt my energy/focus coming back for my bis session. Good overall -- nice form and rom plus a bit of pushing hard.

Military Press (Hammer): 3x10 [70/90/110]
Seat DB Press: 3x10 [40/40/40]
Front DB Raise: 3x10 [15/15/15]
I wasn't sure if I'd even make it to shoulders, but I did & I'm glad I did. Nice focused form on these exercises so in the end, I was happy with my progress through to the end.

I haven't been keeping track of my diet nor have I stuck to a "clean" eating routine these past two weeks (month?). It's to be expected over the holidays, and to an extent, a welcome relief from an otherwise planned & structured diet, but I don't like the fx on ,y physique. I feel/look soft.
My plan is to cut back on empty cals from sugar foods & booze by the end of the week, reintroduce some veggies and fruit, and maintain a daily food log. I'll use a little notebook to record what, when, how much, etc. then, at the end of day, input into fitday.com. When I record in my journal, I'll note my nutrition goals for the day and how I progressed toward those goals. It's a plan.

>Robert's back from his 2 week holiday in Ontario. I'm glad he's back because he's a huge motivator in my life. His being back also adds a little structure to my life; just the way we function, I guess.
>I could've mentioned this before (like on the 12th of Dec) but I got the job promotion I'd applied for in September. Yeah! Well, I start it next week and can expect to experience some time of adjustment to the new store, manager, and everything that could possibly be thrown at me as an assistant manager. I expect to have a workout schedule in flux and/or all over the place. I'm used to A.M. workouts but I'll probably have to do some evening workouts. I'll continue to update on this transition....

12-31-2002, 08:30 AM
Congrats on the promotion and I know you are happy about being back in the gym.

01-16-2003, 10:58 AM
Geesh! So I've started a new job and had one the nastiest sinus infections I can recall to start off the new year. Not much could keep me from a gym but for these circumstances. I completed no training from the 30th of Dec to 13th January. On Tuesday (two days ago) I tackled a Legs workout and on Wednesday a chest/tri/ab routine. ....About effen time, too. I was started to go flat & flabby.

Details on these workouts to follow.

First, though, I should mention that I have altered my routine somewhat with a new focus & schedule. My previous program worked well for me in terms of making some strength gains and enabling me to put out full effort both in & out of the gym. The way program split over 9 days, hitting each bodypart twice, worked well. Also, I scheduled regular recovery days and made full use of these days to let my muscles repair & grow. I would use this program again next fall.

In the meantime, my work schedule has changed enough to impact my ability to maintain the same type of training schedule I've accustomed myself to. For one, I gotta get into the gym by 730am & out by 915am. Sundays, Mondays, & Thursdays will likely be recovery days as I work 9-? on these days & early or late day wo aren't gonna work for me.

So I'll be on tue, wed, fri, & sat & splitting bodyparts in such a way to get the results I want (size) while allowing for plenty of recovery time. As far as it goes, ABs are getting a priority (due to neglect) and I'll work up to 3x's per week over the next couple of weeks (by 4weeks). Also, I want to make use of the mass/strength building benefits associated with doing the big 4 compound exercises: squats, deadlifts, chest presses, & military presses -- so my workouts will be constructed around these foci. I'll be posting the complete training schedule shortly.

As for nutrition: yikes! My daytime feeding schedule is whacked now that I'm working 9-5pm or 1230-830pm. I am used to a 3-11pm work schedule when I would eat every 2-3 hrs during the morning up to evening and my feeding would taper down from 7pm on. Now it's flipped. And I'm having difficult getting in feedings in the 2-3 hrs range and it's been more like 4-5hrs or skip a meal, eat at like 10pm when my body is not used to eating. Any suggestions welcome. I would prefer to stick to solid, unprocessed foods as much as possible...