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Alke
02-19-2003, 01:20 PM
Okay, Maybe this will help me keep better track of things for myself and I am open to comments/suggestions/opinions about my workouts. I am posting before pictures here and update them once a month. Here are my stats thus far after a serious cutting phase:

19FEB03

Height 6'2"
Weight 174
body fat: 6.8%
chest: 43
arms: 15
forearm: 12.5
thigh: 21.5
calf: 15.5
neck: 15
waist: 32


Stated working out today: did arms which is my favorite to work:

Standing BB curl:
95x8
95x8
105x8
105x8

Standing DB curls:
40x10
50x10
50x10

Supine Grip Chins:
3 sets of 10

Triceps PressDowns:
130x10
130x10
140x10

Comments:
just wanted to get a feel for things again. Havent done the iron game in 7 months and will take it easy for the first two weeks to get the initial soreness out of the way. Nice good workout today

diet:
gained 2 lbs this week, will cut back just a little I dont want to gain more than 1-2 a week.

9:00 yogurt with 2 scoops of Whey
11:00 tuna, 2 slices of bread
1:00 protein bar, handful nuts
3:00 grilled chicked breast, i cup rice
6:00 protein bar, fig newton
8:00 tuna, brocolli, cauliflower
10:00 cottage cheese, banana,strawberries

EdgarMex
02-19-2003, 01:41 PM
Welcome to Journal-land. You look a bit skinny for your height, but looking good. What kind of routine are you planning on following?

Alke
02-19-2003, 02:12 PM
Hey Edgar. yea more than a bit skinny LOL but the gym and muscle memory will take care of that. I am eating MUCH better than I was last year and I want to add quality mass. This was what I was doing last year, and prob keep it similiar to that with minor changes.

Monday:
Back
Chest
Abs

Tuesday off

Wed
Legs
Biceps
abs

thursday off

Friday
Shoulders
Triceps
abs

I use a variety of movements and switch the order around everytime. My calves are my weakest area so Ill be focusing on those a lot. My favorite use to be arms, but now that I can do pullups with weights, I can see those being my favorite now.......

Alke
02-20-2003, 05:08 PM
20FEB03

just checking in to update my food intake. when I post my diet it is for stuff I the day before.

7:00 protein shake (nitro-tech-1/2 cup milk)
9:00 yogurt, 2 teaspoons wheat germ, 1 slice whole grain bread
12:00 protein bar, 1 serving carrots
3:00 salmon, 1 orange
6:00 protein bar
8:00 1 slice bread, 1/2lb leanest ground beef, 1 onion, handfull sunflower seeds
10:00 cottage cheese, strawberries

comments:
got the expected soreness from initial workout after my leave of absence. My workout partner cant get in to the gym yet, but I wont need a spotter for the first two weeks anyway since Im going light to get the feel of things again.

The first month I will be doing 3 things per bodypart. Two core movements that dont change and the third is something random everytime.
my training will be:
chest: BB flat benchpress, DB flat press, ?
back: deadlift, widegrip pull, ?
legs: squat, calf raises, ?
biceps: standing BB curl, standing DB curl, ?
triceps: close grip bench, dips, ?
shoulders: standing side laterals, military press - front, ?

I always change the orders and once I get rollin I will have four things I do for each bodypart - not counting those days once a month I do some form of drop set or superset (I love drop setting my arms!)

tomorrow shoulders, Triceps!

EdgarMex
02-20-2003, 05:22 PM
I would add some BB rows on the back routine or maybe some pullups, deads are good, but they dont' work the lats much. Also, for legs, people usually divide them in quads, hams and calves, so it would be better to do 2-3 exercises for quads, 2-3 for hams and 1-2 for calves, otherwise your hams will start lagging compared to your hams.

How many cals do you consume per day and what's your weight?

MonStar
02-20-2003, 05:25 PM
Agreed with Edgar, I would add some kind of row to that back routine. Your lats really wont take much stress from the deadlifts, and pull-ups are good, but thats not enough. Throw in some supported rows, or bentover rows, or DB rows and youll be set.

AstronautJones
02-20-2003, 05:35 PM
Best of luck to you on the journal! Looking lean by the way. :spam:

Alke
02-20-2003, 05:41 PM
I will definitely be doing some form of rows for the third excercise in back, then when things get going and I have four excersises I will be including a row movement as one of three staples with a fourth excercise being random and only if I feel up to it

Leg day is gonna go through quite a few changes as I was never big into them, but I better start now cause I am starting to look outa proportion. I always did squats but never really dug into them. I will look into breaking them up like you say edgar, (in truth I have never done a ham excersise) so legs/calves are very weak in comparison to my other lifts.....

I appreciate the info guys, Ill let you know what I come up with for legs

Alke
02-20-2003, 05:48 PM
oh yea - on the question of those cals - right now its similair to what I been eating to cut (from 1500-2000 a day). I am gaining now, (174 from 172 last week) but that is prob something to do with being in the gym again and my body is primed to grow after cutting back so much?.

I will be increasing them starting saturday to 2500 and stay there even if I gain more than 2lbs a week as I probably need it anyway.....once my weight stabilizes at 2500 cals a day I will up to 3000 and take it from there hoping to gain 1-2 a week, upping as needed. Does that sound about right?

EdgarMex
02-20-2003, 06:04 PM
If you're looking to gain weight you should probably slowly increase your calories to reach around 3100 (174 lbs x 18 cals). 2500 would be just around mainteinance (174x15).

Coke
02-21-2003, 10:28 AM
Good luck on your plans Kenn :spam:

Alke
02-21-2003, 02:47 PM
21feb03

thanks for stoppin in guys, normally the only people who see my workouts are the few guys who happen to be in the gym when I am.

Todays workout - Shoulders and Triceps

SHOULDERS
warmup- 20 front raises,side raises and rear lat raises with 10lb DB
Military Press - 1-2 minute intervals
95x8
95x8
105x8
95x10

Standing side lateral raises
3 sets of 12 reps with 15lb DB - 30 sec intervals

Rear lateral raises with cable machine/ one arm at a time
3 sets of 12 reps set at 20lbs - 30 sec intervals

TRICEPS
Partial Dips - 3 sets of 10 reps - 1 minute intervals

CGBP - I always stop just short of locking out to keep stress on Tri's
- 1-2 minute intervals
95x8
115x10
115x10

Rope PullDowns - one arm at a time - 30 sec intervals
50x12
50x12
50x10

ABS
okay - I been doing abs on the floor as a standard crunch and can do quite a few before getting tired. I did these on a decline bench and can really feel a difference doing them here. I did 25 and got SUCH A BURN! I will continue to a regular crunch but I can tell this is a much better way to exhaust the abs in a shorter time!

Hanging leg Raises - doing the straight legged raises is noticibly harder!
10 knee raises
5 straight leg raises, 5 knee raises
3 straight leg raises, 7 knee raises

Decline Abs - after killing my abs in a normal crunch position so long, the decline position is definitely going to make a difference I think.
25 warmup
4 sets of 15 with 10lb plate - OUCH! I got such a burn on this


Comments - started out still pretty sore form arms on wed but as I got into it things went better than I thought. Just goota get through this initial soreness and keep eating. I can already see changes and feel much better after the calorie deficiet I went through and all those pushups and stuff. I would not suggest anyone lower their calories like I did, I lost a LOT of muscle doing that. Im glad to be back in the gym! (on a side note though- This is the first time in my life I can do 100 pushups straight!)

DIET
7:00 Protein shake
9:00 2 eggs, 2 slices of bread
12:00 protein bar, serving carrots
3:00 1 cup rice, chicken, string cheese
6:00 protein bar
8:00 serving black eyed peas - love those!
10:00 cotage cheese, strawberries

diet is jumpin around 2000-2500 cals right now and will be bumpin it up slowly. doing good right now, feel better overall and can see changes already, I always gained pretty fast. I am starting to get that HUNGRY feeling now that I am stressing the muscles in the gym. saturday is cheat day and I will be loadin on the carb side to take care of that! Been a good week!

Cheers!

EdgarMex
02-21-2003, 03:02 PM
Workout looks pretty good, kenn. About the diet, try to increase your calories about 200 per week to keep fat gains to a minimum and make sure your protein intake is around 1gr per pound of body weight, fill the rest with fats and carbs..

rookiebldr
02-21-2003, 09:10 PM
Originally posted by Kenn

thanks for stoppin in guys, normally the only people who see my workouts are the few guys who happen to be in the gym when I am.



Yes, but the beauty of an online one is all the spamming!

Alke
02-24-2003, 06:49 PM
24FEB03

okay, quickrundown on diet last weekend then my workout today:

saturday:
10:00 2 slices bread, protein shake
12:00 2 bodybuilder pancakes, milk
2:00 2 BBP's, milk
5:00 protein bar
7:00 tuna, 2 slices bread, 2 Bavarian CremeFilled DONUTS and Chocolate milk! YEA cheat day :)
9:00 half a burrito
11:00 cottage cheese, strawberries

sunday:
7:00 protein shake
10:00 yogurt, 2 scoops wheat germ
12:00 tuna, 2 slices bread
2:00 2 eggs, broccoli, cauliflower, string cheese
4:00 protein bar
6:00 beef jerky, large baked potatoe, milk
9:00 chicken breast, 2 slices bread
11:00 cottage, strawberries (getting used to the taste of cottage cheese now, I only started eating it two weeks ago and didnt like it too much)

Workout = Chest and Back:

Deadlifts:
135x10
185x8
205x8
185x10

HyperExtensions
3 sets of 10

BB Flatbench Press
135x10
165x8
185x6
185x6
165x8

DB Flatbench press
60x8
70x8
80x8 !!!!!!!!
(not sure where these came from, maybe all those pushups I was doing? I might could have done more but......)

Widegrip PullUps:
3 sets of 10 (i really wanted to add a few plates to my pullups but I forgot my chain I use!)

1 Arm DB Rows
35x10
35x10
35x10

BB Rows in supine grip
75x10
75x10
75x10

Decline Bench Crunches
25 with BW
25 with 10lb weight
15 with 10lb, then finished out 25 with BW
10 with 10lb, then finished out 25 with BW
25 with BW

Hanging knee raises
3 sets of 5

(knee raises were much harder doing crunches first this time!)

Comments:
Started out with deads, my hamstrings were SUPER tight! Did hyper's and felt much better, they seemed to stretch them out a little. Legs were sore the whole rest of the workout. Next time I might do hyper's first. Chest routine was really weird, didnt expect to be able to do DB 80's like that.....much less rows were way outa whack!! Im gonna need some help with those.....

I dont like how my hams were so tight on those dead's. Overall my leg's are gonna need a lot of focus, and I will more than likely ask a few questions on the way to bring those up to par with my arms and chest.

for second week back I feel pretty good, and my appetite is coming back so Ill be upping the food intake as I go along!

EdgarMex
02-24-2003, 07:35 PM
The workout looks good, Kenn. The only thing I find a bit odd is that both BB and DB rows seem a bit light compared to your bench. For me, and from what I've read here it is very common, they are usually very close.

About the deads, you might want to do a set or two using only the bar to stretch your hams and loosen them up a bit.

Alke
02-26-2003, 06:59 PM
25FEB03

General comments:
Legs sore as f*ck, just have to face the fact that my legs and back are weak as hell and will need some time to play catch up.

Diet:
23FEB03
7:00 protein shake
10:00 yogurt, 2 scoops wheat germ
12:00 tuna, 2 slices bread
2:00 2 eggs, broccoli, cauliflower, string cheese
4:00 protein
6:00 beef jerky, large potatoe, milk
9:00 chicken, 2 slices bread
11:00 cottage cheese, strawberries

24FEB03
9:00 protein shake, 2 slices bread
12:00 Protein Bar
3:00 1 cup rice, chicken, green beans
5:00 protein bar, carrots
7:00 chicken, 2 slices bread
9:00 can of blackeyed peas
11:00 cottage cheese, strawberries

Comments on diet:

Thanks for the help on this edgar! I weighed in at 175 today. That is 1lb gain over last week! I am taking in between 2800-3000 cals right now a day and hope to gain another pound next week, if not: I'll add another 200 cals. It felt like I was eating a LOT of food, and thought I gained more than a pound, but when I weighed in it looks like it is working!

Workout: LEGS and BICEPS

SQUAT
115x10
115x10
115x10

Legs are one sore muther, prob couldave done more but dont want to push it too fast, as sore as they are I didnt want to pull anything. My legs look really skinny in the mirror right now :(

BB CURL
95x10
115x8
115x6
120x6

STANDING DB CURL
50x10
60x6
65x2
60x6

DB curls felt awesome today! way higher than last week. tried the 65's but d*amn they just didnt want to move after two! went back to 60's and did fine again.....guess that is how it goes

SUPINE GRIP CHINS
BWx10
+15x8
+25x5
+15x6

chins felt really good as well, first time with weights on a chain, I love that!

SEATED CALF RAISE
4 sets of 50lbs for count of 15 / 30 sec intervals

that was it for legs, was gonna do SLDL's and hack squats but with hams still this tight, dont want to chance anything this early back in the game.

crunches same as last time......

COMMENTS ON WORKOUT:
cept for legs I felt really motivated this workout, I always liked arms. I dont think I could get any more veins poppin than I had today! I met a friend I used to workout with today, he saw me and flipped! last time he saw me I still had a gut and weighted a lot more. He said I need a new nickname, now he is telling everyone to call me the "shredded moose" since I got so shredded LOL.

EdgarMex
02-26-2003, 07:23 PM
Are your legs sore from last week's workout or from doing deads on Monday?

Strenght on those curls looks pretty good :thumbup:

good job on the diet too, it looks solid, just keep gains around 1 lb per week and you won't be gaining much fat.

Alke
02-26-2003, 07:34 PM
Yea their sore from deads, that was the first time I used legs for anything, and I guess I should metion I been walking about two hours a day for the last year (30 minutes to school/30minutes back 30minutes to work/30minutes back) so I dont need to do anything for cardio, actually I need to look into taking the bus and cut the walks down a bit.

I never worried about hams or legs strength too much back in the day when I biked everywhere, but all that has changed...........I want to get into mountain biking this summer, I have done road racing, but I think it'll be more fun.

Alke
02-27-2003, 03:40 PM
27FEB03

General comments:
feeling good today! general soreness is easing up in the legs. I knew there would be intitial pains after such a long break, just forgot how intense it can be LOL. It's all good, wasnt a bad pain, just a INTENSE general soreness. Arms feel beat up from yesterday, but in a good way.

Edgar: thanks for the encouragement on my curls! I feel real good about those.

Diet:

26FEB03
9:00 protein shake, 2 slices bread, yogurt, 2 scoops wheat germ
11:00 protein bar
1:00 grilled salmon, 1 cup rice, green beans (I found a place close to school that has this for $7.00 so I try to eat here whan I can)
3:00 protein bar milk
6:00 protein bar, 2 slices bread
8:00 tuna, milk
11:00 cottage cheese, strawberries

lotta protein bars lately, need to pack something to take to school. Got lots of assignments lately to get done, so sleep in general is gonna suffer the next few weeks........

SWOLE
02-27-2003, 03:57 PM
diet looks real good man, keep it up!!! soon you will be huge with out the extra fat that goes along with bulking.
Have you ever heard that protein bars actually have "dead" proteins in them?? They way they are cooked actually breaks down the proteins a certain way so that they cant be absorbed by the body, but they can still be considered proteins by the FDA definition. That is why i only stick to powders. just a thought.
i am trying to do a lot of research on this topic, so when i find out a good answer, i will let you know. of course it will be very hard because you be able to find the truth because so many conglomerates out there own everything.

Alke
02-28-2003, 04:12 PM
28FEB03

RANDOMNESS:
Starting to really get into workouts now, not sure why or how I could have stopped in the first place! people at school are starting to notice that i'm workin' out again :)

SWOLE: thanks for stoopin' in bro'. Yea, Im trying to eat clean, doing good thus far. thanks for the encouragement! It helps putting diet in my journal, It reinforces my motivation. I remember reading bits and pices of stuff about protein bars, which is why I try to limit it to 1 maybe 2 a day to supplement. I usually eat nitro-tech bars, but I tried some other brand yesterday - the cassinieate, collagen kind? that bar really left me full for like 5 hours, Im not doing that again, it got in the way of eating real food.

Diet:
8:00 protein shake, yogurt, 2 scoops wheat germ, 2 slices bread
10:00 protein bar, milk
12:00 2 eggs, 1 slice bread, broccoli, cauliflower
3:00 grilled salmon, 1 cup rice, green beans
5:00 protein bar
9:00 tuna, 2 slices bread, string cheese
11:00 cottage cheese, strawberries, yogurt

COMMENTS: I also drink like 2 cups coffee, take flax seed oil, a multi-vitamin, and 2 bee pollen capsules everyday, just never mentioned it before but its always a given!

WORKOUT - SHOULDERS and TRI'S

Seated Front BB Military Press
95x8
105x8
115x8
120x8
115x8

I do these with little finger on the ring, different than when I bench - which is index finger on ring.

Seated DB Front Raise
25x8
35x6
30x10
30x10

the 25's felt light, jumped into 35's and they were heavier than I thought they'd be- dropped to 30's and rep'd em' out

Standing side Lateral DB Raise
4 sets of 20 with 15lb DB's / 30-sec intervals

CGBP
115x10
115x10
135x10
135x10

Dips
BWx10
+15x10
+25x10
+35x10
+35x10 (and again, wheee!!!!!!)

I really dug into these, first time doing weighted dips! felt awesome:D Arms just got ripped on these!

1 arm ReverseGrip Presses
50x15
60x10
70x10

did these with 30-sec intervals. Only went three sets, my tri's were toast from dips. I plan on going light on dips next time and digging into the CGBP's.

GENERAL COMMENTS:
Really good workout today, that intense initial sorenessness is going away quickly now, to be replaced by the general fatigue you get after a good workout. starting to have fun now!!!!

EdgarMex
02-28-2003, 04:17 PM
Both workout and diet look very good, Kenn. Keep it up, man

Alke
03-03-2003, 08:43 PM
03MAR03

General Comments
Feeling really awesome today, had a great weekend, work sucked as usual but what can you do? Couldnt wait for school to end to get in the gym! Triceps are still sorta raw from friday, I will be switching the friday workout tri's and shoulders) to wednesday (doing legs and bi's on friday), I need fresh tri's and shoulders to dig into chest day!

Edgar Thanks for stoppin by man' I apprec it. looks like were both on target at the moment and making awesome gains:thumbup: :thumbup:

Diet
Rather than bore you with 3 days of diet, just assume I am stil eating clean. Cheated on saturday with Honey Bar-B-Cue Frito Lay chips and 2 Chocolate Donuts. Hope I can keep this up!

Workout: CHEST and BACK

Deadlift
115x10, 115x10 (two warm-up sets)
185x10
205x8
225x6
185x6
This felt MUCH better than the first week! Hams were tweaked just a bit, but nothing at all like last time. Stretching all through the week seemed to help quite a bit I think. I'm very happy with 225:D

BB BenchPress
115x10, 115x10 (two warm-up sets)
165x8 (index finger on ring)
185x6 (middle finger on ring)
165x10 (pinky finger on ring)
No surprises here, I wanted to go light and dig into the DB presses to see what would happen next! Also decided to start varying grip on each set. I have always used the same grip and thought this would kick-in some new muscle?

DB Press
70x8
80x6
85x4
85x4
70x6
These felt AWESOME! prob would have tried the 90's but for tri's still sore from friday, didnt want to chance it. Really felt good to get the 85's though.

HyperExtensions
3 sets of 10 reps

BB Rows
95x10
115x10
135x8
All of these felt great! First week out couldnt get more'n 75lbs. My lower back and lats just turned into marshmellow I guess from the long layoff, should be doing good in a few more weeks though!

Wide Grip Pull-Ups
BWx10
+15x8
+25x6
BWx10
Pull-Ups wore my a$$ out. After all the other sh*t, my forarms are swiss cheese today.

Static Hold
85lb DB's for 40 seconds.....those were heavy mofo's, just let em roll right outa my hand when I couldnt hold em' no more. We gots rubber mats at the "Y" here, so only made a sort of THUMP when they fell.......Forearms are still fried typing this!

Crunches / done on decline-bench / 30 sec intervals between sets
BWx25
+10x25
+15x25
+15x25
+10x25
BWx25
Abs felt good today, made some improvement on these as well.

Comments
Lotta progress today! I am just about over any intial soreness from getting back in the game and will be diggin' into my workouts now! I am adding speed work to friday evenings as well, I did this last friday and felt really pumped afterwords, which works out great for cheat day on saturday when I can eat more food! I am adding 100 push-ups and 500 crunches (no weighted crunches in the gym on this day). This addition adds 20 minutes (including warm-up) to my evening, as I work out in the morning on fridays. I am shooting for 100 push-ups in a minute. Right now I am at a minute 25 seconds.

BOOYAH!

Kirman
03-05-2003, 06:15 AM
Hey kenn im a newbie and i just read your whole journal and F**K your doing extremely well.
I'm 17 5"11 and have just got into weight training as from january i've made some good games and bulked up quite a bit. I was really skinny and toned b4 i started because i used to do crosscountry for my home town and i played a lot of football.
Now i've quit the crosscounrty until im on my toning faise and i play football every so often just a kick around.


I'm doing a full body routine just until i start my new job in spain :cool: :D :cool: My brother alrdy works there and says i'll love the gym over there.

But until then im doign pullups (weighted aswel) and the rest my diet is cool and well your an influence basically... your tattoo's are pretty cool aswel i've got 9 and going for my tenth 2morrow just a bit more to my dragon on my arm..

anyhow train hard and play hard my friends.. and good luck :thumbup: :strong:

EdgarMex
03-05-2003, 11:33 AM
Great workout there, kenn, well done on the deads. After doing the for a few weeks you probably won't be feeling them as much on your legs as you were when you started. Have you considered doing Chest-Tris, Back-Bis and Legs-Shoulders instead of Chest-Back, Legs-Bis and Shoulders-Tris? I like doing it that way (except that I do shoulders and legs in separate days) because that way my tris are fresh when I do chest and also because by doing chest I pre-exhaust them and I only have to do little direct work on them. It works the same way for Back-Bis. Just a thought.

Alke
03-05-2003, 03:35 PM
05MAR03

General Comments
I decided today is GROW day, meaning no workout. The last 2.5 weeks have been really good and my body has done a great job of playing "catch-up" in the gym. I am about 3/4 of my strength was when I weighed in at 220. Muscle memory DOES exist!! The real challenge will be to keep gaining once I reach my previous strength levels.

Edgar good comments Edgar, I will give that a thought. Once I get into pushing consistent weights around, probably putting two large muscles groups (chest/back) together like that will leave me wasted at the end of my workout? I didnt expect to be so raw after tri's friday, but I never did weighted dips before either....so I think changes are in order all around!

Kirman Hey Bro', thanks for stoppin' by! Tattoos are awesome! I wanna get more, but no money currently, I wanna finish my tiger claws this summer.

I did a full body routine when I first started out as well, then progressed into seperating muscle groups into different days. I totally believe that you can build a strength base doing push-ups and pull-ups (which is why I did 4 months of them before hitting the gym.) Trouble is they are both hard, and take lotsa discipline. Weighted pull-ups are awesome arent' they? theyre' kinda flinstone when your hangin a chain from your waist with a weight LOL, but I love em'

Diet
7:00 Protein Shake, 2 slices bread
9:00 Yogurt, 2 scoops wheat germ, slice bread
11:00 Protein bar
1:00 grilled chicken, 1 large potatoe
2:00 grilled salmon, 1 cup rice, green beans
3:00 2 eggs, 2 slices bread
6:00 protein bar
8:00 brocolli, cauliflower, apple, tuna
10:00 tuna
12:00 cottage cheese, strawberries

Comments
LOTTA food today! Just couldnt get full around midday LOL, thats when I just listen to my body and eat, cause it says "I'm Hungry", no sense fighting it since I am bulking. Weighed in today - 176 which is another pound! still right on track with a pound a week. Never ate this clean before, my friends are starting to give me sh*t about carrying around bread and rice and stuff, but thats okay, I'm bigger than them LOL

Kirman
03-05-2003, 03:52 PM
My friend has designed my tattoo's he's 18 this april and he wants to be a tattooist he's really good artist.. He did once do bodybuilding but didnt stick to it like i have and well i've just basically grown around it. I'm the younger one as im 18 next january..
I was in the Royal Navy until December and while i was in there all i did was pressups and pullups.. I love pullups my target is one handed ones and pressups i love experimenting with them..

I havent quite sorted out a split routine yet but i've been looking into this HST and seems worth a try but i cant get into anything big until i start my new job in spain as i can join a gym while im out there...

So while im at home i'll stick to the full body+pullups...

Alke
03-06-2003, 03:36 PM
06MAR03

General Comments
Not much going on today, just school. Went out yesterday with friends and had a few beers, first time I drank since I started workin'out. Lotsa fun, just dont want to make a habit of it - course Im supposed to go out again friday night :)

Kirman Good luck on the workouts! you got a good start, dont let life get in the way of workin' out. Sometimes its hard, and lotta sh*t happens to get in the way...I wish I would have started when I was a bit younger

Diet
8:00 Protein Shake, 2 slices bread
10:00 yogurt, 2 scoops wheat germ, 1 slice of bread
12:00 protein bar
2:00 grilled chicken, black beans, 1 orange
4:00 tuna
6:00 1/2 lb ground beef, milk, 1 slice bread
7:00 3 beers
9:00 can of Blackeyed beans
11:00 tuna
12:00 cottage cheese, Strawberries

Cheers!

Alke
03-07-2003, 04:06 PM
07MAR03

General Commments
Wasnt motivated at all to get in the gym today, ah well. Just got lots of school and work wants me to come in tonight for an extra shift cause someone else didnt show up, so I dont think Im gettin much sleep this weekend. D*mnit!

Diet
8:00 protein shake, 2 slices bread
10:00 yogurt, 2 scoops wheat germ, 1 slice of bread
12:00 protein bar
2:00 tuna, handful nuts, milk
4:00 protein bar, milk
7:00 tuna, slice of bread, cauliflower, carrots
9:00 can of chili with beans
11:00 cottage cheese, strawberries

Workout Legs & Biceps
Squats
95x10
135x10
155x8
135x10
Felt alright on these, dont want to go too fast. I am still making quick gains based on previous strength levels.

BB Curls
95x8
115x6
135x4
115x8
125x4
115x6
Going heavy on these today, and light on other stuff. Wanted to crank out the BB curls, felt good to curl a 45 on each side. The real test begins when I get where I was before last year!

SLDL
Barx10
75x10
95x10
Never did these before, and by the look of the people in my gym here, they never saw them before either LOL. I did them on a 8" box they use in another room for aerobics. Only did three sets to get a stretch and feel for them, I like them though, Can't wait to add more weight on them!

Chin-Ups
BWx10
+15x8
+15x6
BWx6
Arms are fried! The BB curls just wasted em'! chins were hard as hell!

Calf Raises
+50x20
+75x15
+75x15
+75x15
+50x20
Calf raises were better this time, didnt get a cramp like I was getting the first time around on em'! A little stretchin' tonight and I should be fine.

Leg extension
three sets of 10 on #4 (somewhere like 30-40lbs)
These sucked, I havent done these in three years, and it shows! LOL

Hammer DB Curls
Three sets of ten with 45

Comments
Well, made some gains, probably feel better about them tomorrow, Im really tired today. I think I need to buy new clothes too this weekend, everything I got now is too big after losing weight, I look like I am wearing other peoples clothes LOL. Well, Im off to work. I shouldnt complain too much, at least Ill have a good paycheck, maybe Ill use the money to buy some cell-tech.......

DK
03-07-2003, 04:13 PM
Lol. Its great when you do something that no one in your gym has ever done before. I remember the first time I did board presses for example. I also got some odd looks when doing floor presses. Trying to do Good Am's with no rack..........etc.

Alke
03-10-2003, 07:21 PM
10MAR03

General Comments
Long weekend, lotta hours at work and couldnt wait to get in the gym to push some weight around! Really wish my friend would get a job so I could have a steady workout partner though, I hate not knowing who is gonna spot me next- the little guy over in the corner or the big guy with the headphones who doesnt look like he wants to be interrupted. Ah well, its all good.

dkliewer Yea, since I found this forum I am doing a few new exercises. I really feel like these will help me a lot though! I get looks on the BB Rows too, and I never see anyone else doing them. or good mornings, etc - lotta people benchin and curlin though LOL. They'll figure it out just like I did.

Workout Chest and Tri's
BB Bench Press
115x10, as well as 1 set of 20 front,rear,side laterals with a 10lb weight Warm-Up
165x8 ring finger on ring
185x6 middle finger on ring
195x4 index finger on ring
205x4 middle finger on ring
185x8 pinky on ring
Today is HEAVY day on bench. Felt good on all the presses today. Didnt think I would get 205 up, Im getting close to where I was before. The best I ever did was 225 1RM. It's all good though, I shouldnt be too concerned with how much I am pressing, I LOOK like I can do more, which is what I want. After pushin 205 My chest is just ripped! LOL

DB Press
70x8
80x6
80x5
70x8
Got an INCREDIBLE pump on that last set! Chest was tight as Hell! Figured I would add flyes as my last exercise to stretch out.

Flat Bench DB Flyes
3 sets of 10 with 20lb DB

CGBP
115x10
135x8
145x6
145x6
145x6
These just TORE my Tri's up in a good way! Today was heavy day on CGBP and after working my chest, tri's were already beat up. Taking your advice and doing Tri's on chest day this week Edgar:thumbup:, as well as back/bi's and legs/shoulders. I figure I will switch between your routine and mine. Tri's were toasted! Would have done more than 6 but you know what? The first 6 went up like bats out of hell, then it like there is nothing there! On the seventh rep there was no going up!

Vgrip Pressdown
50x15
70x10
80x10

One Arm Reverse Grip Pressdown
50x10
60x10
70x10

Hanging Straight Leg Raises - 30 sec intervals
6 then finished to 10 with knee raises
5 then finished to 10 with knee raises
3 then finished to 10 with knee raises
Doing better on these.....slowly

Crunches on a Decline Bench - 30 sec intervals
BWx25
+10x25
+10x10 finished with BW to 25
+10x15 finished with BW to 25
+10x15 finished with BW to 25
BWx25
Crunches were on FIRE after doing leg raises. Nothin to do but focus and hammer em' out though!

Comments
Good workout today, I am starting to get some size on me now! Thanks for the suggestion on the routine there Edgar, I think by alternating my split each week my muscles will only have one option - which is to GROW! Oh yea, my diet was still good over the weekend, ate some donuts and a chocolate bar to cheat on saturday, and I ate like a ton of BBP Pancakes! And I did my pushups on Friday, got a hundred at 1 minute thirty seconds - which is not as good as the week before, but I wasnt too motivated on friday to do very much since I had to work an extra shift!

Peace.

EdgarMex
03-10-2003, 07:49 PM
Great workout, Kenn. Good job on that PR on the bench. Volume looks a bit high to me, but if that's working well for you then there's no problem.

SWOLE
03-10-2003, 08:30 PM
nice chest/tri's liftin man, it seems like you are already goin up. i am sure you can do a lot more than 225 now. keep up the good work man, you will be huge in no time.

MonStar
03-10-2003, 09:18 PM
Nice chest/triceps strength Kenn, impressive man. Keep up the hard work, seriously. Good job overall on the entire workout.

Alke
03-12-2003, 04:21 PM
12MAR03

General Comments
In a really good mood today, I went to an interview with GNC last night and might be working for them soon! They give 30% discount on stuff all the time if your an employee:)

Diet
8:00 protein shake, 2 slices bread, yogurt, 2 scoops wheat germ
10:00 bagel, milk, handful nuts
12:00 protein bar, milk
3:00 salmon, 1 cup rice, green beans
5:00 2 eggs, 2 slices bread
7:00 protein bar
9:00 tuna, 2 slices bread, brocoli
11:00 cottage cheese, strawberries
One week later, time to weigh in again, came in at 175 almost 176:(. This puts me in same bracket as last week with no gain in weight. Guess its time to up calories again. Probably shoot for around 3300 this week and see if that helps, been kickin around 2800-3000 the last three weeks.

Monstar, Swole, Edgar Thanks for the support guys, I really feel like I am coming back stronger than when I left, and I am doing a wider range of exercises than I did before thanks to this site, so that could be helping. I am feeling really positive thus far!

Workout - Back & Biceps
Deadlift
135x10, 135x6 warm-up
205x8
225x8 (+2)
250x6
Deads felt AWESOME today! Not a twinge at all in me hammies, all back today. I think my form is way better than before as well. I get a nice rhythm going: lift-straighten legs-straighen back-drop and repeat. Next week is heavy day on Dead's.

Hyper's
3 sets of 10
I will be adding weight to these next week, it took a while to get used to the movement but I feel comfortable enough with the exercise to increase resistance. Never used to do these.

Wide Grip Pull-Ups
BWx10
+25x8
+35x5
+35x5
+25x6
WASTED my back on these! Today was heavy day for pull-ups and I really got into it. First time doing 35's, let me tell you it felt awesome! Back was just wore out though!

BB Curl
95x8
115x6
115x6

Standing Alternating DB Curls
50x8
60x6
70x2
65x4 (+2)
60x6
Heavy day on DB curls, and I had to really focus on these after doing pull-ups! Wasnt sure if I was ready for 70's yet, this was my personal best last time around in the gym, but I nailed it! This means any gain in strength on DB curls from this point on is virgin territory for me!

BB Rows
115x10
145x8
145x8
Starting to get comfortable with these as well. They still feel a little weird to me, and I will stay around 145 until I get more confident on form with these. I never used to do these either.

Concentration Curls - 30 second intervals
3 sets of 10 with 30lbs DB
Whew! by the time I got to my last set of exercies I was plumb wore out! Cant wait to dig into a big plate of food!:D

Decline Bench Crunches - 30 second intervals
BWx25
+15x25
+25x25
+25x25
+25x25
These felt incedible, The 25 felt pretty light and I didnt start getting a burn until the middle of the second set with the 25. just rocketed through the sets!

Hanging knee raises
3 sets of 7
After crunches I couldnt handle a straight legged lift, so I did knee raises as many as I could = 7

Comments
Well, looks like I am just about where I was when I stopped workin out in 2001 and I am feeling pretty good. I think I will be stronger in some areas than before, and I think because I am doing better exercises my other lifts will hopefully continue to increase = size increase and any comments, suggestions are always welcomed! My stomach is starting to grumble, so I'm outa here!

Peace

EdgarMex
03-12-2003, 04:29 PM
Congratulations on the dealift PR , you' re progressing pretty good on those. it's great that you're catching up with the numbers you had when you stopped working out :thumbup:

MonStar
03-12-2003, 09:48 PM
Nice work with +35 on the chins Kenn! :thumbup::thumbup:

Impressive strength all around. Two sets of 115 for 6 is damn impressive for BB curls. Overall workout looks good if you ask me. I used to love training back and biceps pre-Westside.

By the way, I am assuming theyre wide-grip overhand chins, correct?

Alke
03-13-2003, 03:59 PM
13MAR03

General Comments
Upper body is feeling a little sore. I can really feel it in my back, nothing bad, just a general soreness. I think that increasing my food intake will help the state of repair my body is in. I am adding another serving of cottage cheese and a bagel to my diet every day = additional 330 cals

Edgar Thanks Bro'! Yea I feel good about my deads. Next week I am going for @300 which is where I was at when I stopped back when. I am confident I will be doing lots more soon!

Monstar thanks man! If I never got anything else out of this, I have ALWAYS wanted to do pull-ups. There was a time back when I could never do more than 2-3 at a time. By losing weight, and essentially starting over again, I am doing way better at them. I NEVER thought I would be doing 'weighted' pull-ups. oh yeah you are correct in assuming they are wide grip over hand.

Diet
8:00 protein shake, 2 slices bread, yogurt, 2 scoops of wheat germ
10:00 protein bar, bagel
12:00 chicken, 1 large potato
2:00 protein bar, banana, milk
4:00 can of black-eyed peas
7:00 tuna, 2 slices bread, cottage cheese, strawberries
9:00 1/2 lb extra lean ground beef
11:00 cottage cheese, strawberries
The ground beef probably kicked the calories up higher. I usually eat tuna or chicken, but thought I should maybe add 1/2 lb ground beef into my diet twice a week.

bradley
03-14-2003, 02:49 AM
Nice workout Kenn. The weighted chins are impressive and you seem to be progressing nicely on the deads:thumbup:

Go with the ground beef man. A little variety never hurt anyone. I usually eat the 96% lean ground beef and it tastes pretty good IMO. Might want to think about throwing in an EFA supplement to make sure that you are getting enough of the healthy fats in your diet. I saw on some of the other days where you had some nuts at times throughout the day, which is also a good way to get some healthy fats.

Alke
03-14-2003, 05:33 PM
14MAR03

General Comments
Pushed myself pretty hard a few times this week, so today I plan on just going in and getting my workout done rather quickly, go home: eat, watch a movie, eat again, and go to sleep!

BradleyYeah, ground beef sounds good to me right now. It's hard to forget that I am not cutting anymore and its okay to eat LOL. I was pretty strict on myself there for awhile. I should eat nuts more often, and I do take Flax Seed Oil everyday, as well as a mulitvitamin and 2 capsules of Bee Pollen every morning.

Diet
7:00 Protein Shake, 2 slices bread, yogurt, 2 scoops wheat ger,
9:00 2 slices bread, string cheese, beef jerky
11:00 protein bar, milk
1:00 protein bar, Bagel
3:00 Chicken, 1/2 lb Tortellini
6:00 cottage cheese, strawberries
8:00 tuna, 2 slices bread, apple
10:00 peanut butter sandwich
12:00 cottage cheese, strawberries
I am increasing the amount of carbs I get now as well as the cals by @300 so I should start gaining again. Find out next week how this goes......

Workout Legs and Shoulders
Squats
95x10
155x10 (+2)
170x8
170x8
155x8
Went up a little bit here, I think increasing carbs will help get my legs to grow and repair quicker. The best I ever squated was 250 so I still have a bit to go here.

BB Military Front Military Press
95x8
115x8
125x7
135x4
115x6
these turned out better than I thought they would. I would have tried for 8 on the 125 but I didnt like how my spotter was handling his job so I stopped at 7. When I hit seven I grunted and he thought that meant launch the bar up and onto the spotter pins! I was just getting into the lift, much less he surprised the hell outa me when he grabbed the bar outa my hands! All I needed was a little touch on number 8 if I would have been given the chance to hit it! They should offer classes on how to spot before you can join a gym!

BB Front Raise
Barx10
55x8
Barx10
Just getting used to these again, wanted to get a few sets in for the hell of it.

DB Standing Side Laterals Raises
15x10
25x8
30x6
20x10
20x10
These Felt AWESOME! Just went for a good pump on them, and getting form down to start going heavy on them again one of these days.

SLDL
Barx10
75x10
75x10
95x10
Nothing special here - These still feel weird, and my back gets a little tight yet. I am staying at this weight until I get used to them. Never did these before this month either.

Seated Calf Raise - 30 second intervals
55x20
90x15
90x15
90x15
55x15
These are feeling better and better each week! starting to get into them. I hold the top position for a second before going back down.

Leg Extensions
#3 Pin x 10
#4 Pin x 10
#5 Pin x 10
These still suck, but I made it to #5! thats like 50 lbs, I think they have 12 or 13 lb plates on this machine.

Comments
Overall good workout, I was only in there for an hour today! I usually go easy after the fourth week, and then do drop sets the following week, then I start the cycle over from where I started with this journal going heavy on a different bodypart for one exercise for four weeks.

BOOYAH!

EdgarMex
03-14-2003, 05:44 PM
Good job on the squats, Kenn, they're looking good, and those militaries are pretty good too.

MonStar
03-16-2003, 12:26 AM
Good workout Kenn---squats and military presses were excellent. Good to see someone else doing BB front raises for a change. Great exercise if you ask me.

Alke
03-17-2003, 05:43 PM
17MAR03

General Comments
Its a monday and like all mondays, I felt like I didnt get enough sleep last night. Set the alarm for 8:00am, didnt actually get up until 11:00 LOL sometimes you just gotta say f*ck it and sleep in!

Edgar Thanks for stoppin in again edgar, it helps to get encouragement on lifts. I was never really into squats so I need all the motivation I can get, I HATE them! Being tall just makes them feel like SUCH a long way down and up again LOL.

Monstar Yea, I remember I used to do BB front raises "all the time", then I forgot about em', then I read your journal, and remembered em again. I think they are better than DB front raises cause you can feel the fronts fighting to stabilize the BB as you raise it, and it takes a lot of focus to keep tension equal on each delt as you raise the BB. I think this recruits more muscle fibers or something, cause my front delts are in better shape than side and rear. I need to get a way to focus on those to bring them up more.......This is another exercise I get looks on cause no one else in the gym does them LOL

Diet
Diet over the weekend rocked! Saturday I ate like a HORSE! and topped around 4500 cals. Saturdays diet:
7:00 protein shake, yogurt, 2 scoops wheat germ, 2 slices bread
9:00 4 BBP pancakes (thats 880 cals right there), glass of milk
12:00 large slice of pizza, milk
3:00 protein bar, bagel
5:00 2 chocolate donuts (mmmmm), milk
7:00 3 eggs, 2 slices of bread, milk
9:00 large burrito (520 cals), milk
11:00 protein bar
1:00am cottage cheese, strawberries
I really wasnt hungry on sunday, but I ate like I was supposed to at 3300 cals.

Workout [i[Chest and Back[/i]
Deadlift
135x8 warmup-up
205x8
250x8 (+2)
250x8 (1 more set than last time)
Was disapointed and pleased at the same time on these. Really thought I would hit 300 or 275 this week, but just didnt feel it today, so I went for another set at 250. Weight just felt heavy and took a lot of focus, so I was pleased to get another set out of it.

Hyper Extensions
BWx10
+10x10
+10x10
These felt really good, adding weight slowly. I might could have added more weight, but I am in it for the long haul this time, and I dont want to go too fast and be out of the game again due to my foolish pride!

Flat BB Bench
135x10
185x6 (pinky finger on ring)
185x6 (middle finger on ring)
185x8 (index finger on ring, with a spot)
Didnt push too much here either, going for a good pump and working on getting form down for heavier weight. I have always used a wide grip, as it reduces the distance I have to push up, but I am starting to feel more comfortable using a grip inside the rings as I can squeeze my shoulder blades in tighter for a better push. I can feel my tris and shoulders working more to assist when I use a "pinky on the ring" grip.

Standing Cable Pec Squeeze ? - 30 second intervals
3 sets of 10 on #6
Just thought I would do something different for a good pump!

BB Rows
115x10
115x10
145x6
145x6
these felt absolutely perfect!!!!!!!! First time in four weeks that I was able to really focus on using lats to pull the bar in. After four weeks of getting used to these I can really tell that I had good, stable form on these!!! Another week at this weight and I think I will be ready to up the ante :D

DB Rows
50x8
60x8
70x6
60x8
MUCH better than the 30lbs I was using my first week out (My hams were so tight that first week in the game, I didnt want to pull something). Form was good, I would have hit more reps on 70lb DB but after 6 form was gonna suck ass, so I lowered the weight and finished out at 60 DB. these felt AWESOME!!!! Doing them on the left side still feels weird though as I am right handed....
DB Press
70x10
70x12
70x8
Did these last to finish out with a good pump on pecs.

Hanging Leg / knee Raises
Straight Leg Raises x 10 (+4)
Straight Leg Raises x 6, finished to 10 with knee raises
Straight LEg Raises x 4, finished to 10 with knee raises
These were a high spot, didnt think I would hit 10 the first set but d@mn! they felt easy!!! so these are still progressing nicely!

Decline Bench Crunches - 30 second intervals
BWx25
+25x25
+25x25
+25x25
+25x10, finished off to 25 with BW
These were better as well, didnt think I would be able to hit 25 reps after hanging leg raises, but they just kept going, and going.....:)

Comments
Felt good to just work it today, this whole week I am just focusing on getting a good pump going. I am still alternating workouts weekly - this week is chest/back, shoulder/tri, legs/biceps and next week is chest/tris, back/biceps. legs/shoulders.

Pushups on last friday came out at 1:25 for 100 pushups. the first 70 I can fire out rather quickly at about the 40 second mark, its the last 30 that are hard as f*ck to squeeze out. I dont think it is possible to hit 100 in under a minute, so thats probably an unrealistic goal. Did 500 crunches as well, sets of 50 with 30 second intervals. Yea they're boring as hell, but you gotta do em for the sh!t to work!!!

Will post new measurements on wednesday, I taped my arm cold last night and I gained 1/4 almost 1/2 inch since last month:D, So im happy with that!! course my strength levels are topping out now, so itll be harder to kick more growth out of them after this next taping, any advice is greatly appreciated!!!

BOOYAH!

MonStar
03-17-2003, 05:47 PM
Damn! Lotta volume in that workout. Overall workout though Kenn looks solid. Nice job.

Xg74
03-17-2003, 06:02 PM
http://www.recordholders.org/en/list/pushups.html

More than 100 in a minute is more than possible. You certainly are a pushup machine. My record is only 122 in two minutes. At your pace, you could certainly do many many more. Good job!

Kepp up the nice workouts.

Alke
03-17-2003, 06:08 PM
Hey monstar, yea seems like a lot but really knocked it out pretty fast. I was in and out of the gym in an hour 15 minutes (could have got out in an hour, but stopped to talk to some friends). It usually takes me anywhere from 1 1/2 hour to two hours for my workouts. And since I am not pushing too hard this week, I can fire it up and get out quick!

bradley
03-18-2003, 03:13 AM
Sounds like you are progressing nicely Kenn:thumbup: Instead of two flat bench pressing movements have you thought about throwing in a few sets of incline bench? Just a thought.

Skillz
03-18-2003, 04:40 PM
log is lookin pretty nice man! good job on the deadlifting and benching, your back and chest is looking pretty strong

keep up the good work

Skillz

Alke
03-19-2003, 02:24 PM
19MAR03

General Comments
Man! do I have a lot of homework due this week for school!, been playing too much Diablo II so I am staying at school to get stuff done. If I go home I will just play more diablo:D Two weeks left for finals, then I get a week off before the next quarter!

Xg74 Thanks for stopping by man! apprec the link, I always wondered what the record was for pushups in a minute! 135 s like 2 a second, thats pretty damn fast!

Bradley Yea, you reading my mind bro'! I am adding incline bench very soon to my workouts, I am going to alternate between flat and incline the next four weeks after doing a week of drop sets next week!

Skillz Thanks for stopping by man, yea I am focusing on my back a lot more than I used to. Can you believe I NEVER did rows of any type before? I think I am lucky I never injured anything by neglecting my back.

Diet
8:00 protein shake, 2 slices bread, yogurt, 2 scoops of wheat germ, 2 bee pollen capsules
10:00cottage cheese, strawberries, 2 slices bread, flax seed oil, apple, milk
12:00 1/2 lb extra lean ground beef, 2 slices bread, milk
3:00 chicken, 1/2 lb pasta, brocolli
5:00 protein bar, bagel
7:00 tuna sandwich, handful of almonds
10:00 cottage cheese, strawberries
This bulking diet is working very well for me! I am keeping cals at @3300 with like 4500 on saturday for cheat day. I weighed in today at 179 which means I gained 3 lbs over last week, but thats ok cause I didnt gain any the week before at 3000 cals. I measured my bodyfat and it is at 6.6%, which is .2% LESS than last month! I will keep my cals at 3300 this week and see what happens, I am still trying to only gain 1lb a week, but as long as my bodyfat stays low, I am not going to sweat a 2-3 lb gain!!!!I am right on target at the moment - gained 5 pounds this month!!!

Workout Shoulders and tris

Warm-up = 1 set of 15 for front/side/rear lateral raises with 10lb DB

BB Military Press
95x8
120x8
120x8
120x8
these felt good, steady as she goes!

DB Side Lateral Raises
25x8
25x8
30x8 (+2)
25x10
LOVE doing these! Good form on them, and my shoulders just BURNED on the last set!

Standing BB front raise - 30 second intervals
BBx10
BBx10
BBx10
Nothing special here, just trying for that mind muscle connection thing while looking in the mirror!

CGBP
115x10
135x10 (+2)
135x10 (+2)
145x10 (+4)
These surprised the hell out of me! I was going to just shoot for reps at 135 but they felt light, so I loaded another 10 and rep'd out at 145, which was my max last week! no spot, just nice and easy!

Dips
BWx10
+25x10
+35x10
+35x10
Nice and easy, just wanted to get a good pump going! I am only going partial of the way down to focus on tri's.

1 Arm Rope Pressdowns - 30 second intervals
50x10
60x10
70x10

Decline Bench Crunches - 30 second intervals
BWx25
+25x25
+35x25
+35x25
+35x25
These are going awesome, I tried a 35lb plate, but the thing was too large too keep the bulk of weight on my upper chest (and it is hard to crunch properly with it), so I held a 25 and a 10 on my chest as I did the crunch. Good Burn!

Hanging Leg Raises - 30 second intervals
5 straight leg raises - finished to 10 with knee raises
5 straight leg raises - finished to 10 with knee raises
5 straight leg raises - finished to 10 with knee raises
5 straight leg raises - finished to 10 with knee raises

Comments
Things are going well all around, and I apprec the help and support guys! I am doing drop sets next week for chest, arms, and shoulders (I dont think my legs and back are ready to be drop setted yet!) so my workout time will be shorter and I will be cutting out an exercise. What I do is one drop set then a second exercise for 6-8 reps. I only do drop sets one week out of 5.

Catch ya on the flip side! BOOYAH!

Alke
03-19-2003, 02:34 PM
19MAR03

Oh yea!, new tapings taken last night, these are cold measurements... I think it is cheating to take a measurement after working out, I mean my arms so pumped with blood I cant touch my shoulder!!!! LOL

chest 43 1/2 (1/2 inch gain)
arms 15 1/4 (1/4 inch gain)
forearm 12.5
thigh 22 1/4 (3/4 inch gain)
calf 15.5
neck 15
waist 32

all other measurements are same as last month, 'cept for the gains! All around nice bulk going on I think! just finished my shoulder workout and barely had time to enter it on page 2 before getting hungry again LOL

- Peace

Skillz
03-19-2003, 04:37 PM
never done any rowin! woah, its good that u started, really good back work outs...its good keep progressin on ur back man....i remember back when a few years ago in school, i wouldbe wearing 2 shirts and ppl said they could see my spine when i bent over n stuff....now everyone tells me (not boasting or anything, just saying that rows help alot, n so do pullups n all) everyone tells me my back is really ripped, and say its hella wide....so it goes to show how they go

good job man

Skillz

EdgarMex
03-19-2003, 04:41 PM
Good workout, Kenn, particularly those the dips. How is the bulk coming?

Alke
03-19-2003, 05:41 PM
Hey skilz, yea it was easy not to do any rowing movements LOL

I fell into the trap a lot of people do when they start out = doing just bench, curls and squat....I am better results now that I am doing pull ups and rows and I feel stronger, so that is a plus.....lotta talent here on the WBB, glad I found this place!

Hey edgar, yea the bulk is going great! I just posted my new weight/stats for the month. I really apprec the help starting out on this, your estimated calorie intake for me was right on target! 5lb increase in BW with BF levels @ the same as when I started = clean bulk:D :D

MonStar
03-19-2003, 06:14 PM
Kenn, awesome dipping strength man. CG bench also looks really impressive. What kinda grip are you using for the one-arm pressdowns? I use a standard overhand grip for those, really like 'em.

Awesome measurement gains by the way!

Alke
03-19-2003, 06:36 PM
thanks monstar, I apprec the props. I figured I would make good gains this month with getting back into the iron game and muscle memory and all......I am excited to see what happens next month though, now that I am better informed on nutrition and doing some new exercises.

Yea, I use the rope same as if I was doing them two-handed. I use a overhand-grip and twist out at the bottom and hold for second before going back up. I keep my elbow in one spot and just move the arm like its on a hinge....(I would use two-hands on these but my gym doesnt have the attachment to add plates onto the stack for heavy reps, so I do them one armed....)

Alke
03-21-2003, 03:40 PM
21MAR03

General Comments
Lotta schoolwork, finals are one more week, and I still have projects to turn in. Cant wait for break!!

Diet
8:00 protein shake, 2 slices of bread, yogurt, 2 scoops wheat germ, 2 bee pollen capsules
10:00 flax seed oil, tuna, 2 slices bread, apple
12:00 protein bar, bagel
2:00 salmon, 1 cup rice, green beans, milk, multi-vitamin
4:00 chicken, 1/2 lb pasta, brocolli, milk
7:00 can of black eyed peas
9:00 protein bar, cottage cheese, strawberries
11:00 cottage cheese, strawberries
Well, running out of Nitro-Tech = need to buy a source of protein. I dont have a lot of money right now so I bought a jug of Optimum Nutrition Whey for $36.00 this is wayyyyy less than Nitro-Tech and an extra pound of protein. If this works just as well this month, then I will be buying this instead of Nitro-Tech from now on!!!

WorkoutLegs and Biceps
Squats
95x15
165x8
165x8
165x8

Standing BB Curl
95x10
120x8
115x8
115x8
These felt good, nice and smooth rhythm going, just working it :)

SLDL
BBx10
75x10
75x10
75x10
75x10
These still feel off to me, will take a few more goes to get used to doing them.

Standing Alternating DB Curls
45x10
55x8
45x10

Supine Grip Chins
BWx10
BWx10
BWx10

Calf Raise - 30 second intervals
45x15
90x15
90x15
90x15
These still feel tight as well, will work at 90 till I can get good solid reps out with out any tightness in my calf. I am stretching a lot more, so that should help.

Leg Extension
#3x10
#5x10
#5x10
Getting a little better, did #5 for two sets on these......s-l-o-w progress here

Comments
In and out pretty quick today, next week I increase the intensity again:D

Keep it Real!!!

bradley
03-22-2003, 04:56 AM
If this works just as well this month, then I will be buying this instead of Nitro-Tech from now on!!!


Your wallet will thank you:) I am sure you will be pleased with the Optimum protein. Workouts looking good. I know how you feel about the SLDL. I find it hard to perform the exercise as well. You have probably seen this link, but I thought I would post it anyway. Has a lot of good illustrations on how to perform the various exercises.

www.exrx.net

MonStar
03-22-2003, 07:39 AM
Standing BB Curl
95x10
120x8
115x8
115x8

Damn Kenn, your barbell curl strength is extremely impressive. My PB for BB curls with 115 is only 115 for 10, damn. 120 for 8 is also extremely impressive. I am going to see how many reps I can get today with 135. I have gotten 5 in the past, I want 6-7.

Good work man! :thumbup::thumbup:

Kirman
03-23-2003, 09:00 AM
your workout and routine is looking really good my friend keep up the good work.

I'm just wonduring about how i can get my abs more cut as the horrizontal lines on my abs look as if they dont go all the way across in broad daylight... would it be a good idea yo do oblique crunches to make the lines appear?

i have a low body fat percentage and i eat well... have you got any ideas now my friend...

i looked at that website about the most pressups ever done and im like :eek: lol they're really impressive...

can you give me any advice kenn ?

Alke
03-24-2003, 02:46 PM
Bradley I hope the optimun nutrition works out!, I can use the money saved to get creatine maybe. I did a search on here for the best proein supp and most people here seem to be using optimum. It doesnt mix as easily as nitrotech, but I can handle it:)

Monstar Thanks man, I apprec the support......I was pushing it though, I cheated pretty hard on the last two for 120x8:D which is why I dropped to 115 for the last two sets

Kirman Hey man, thanks for stopping in! All I can say is good diet and get BF down. Once you do that, you need to find out how your body responds to training. For me it is high volume, specially for those endurance type muscles, like the abs. I kicked them around pretty hard four months before hitting the gym to add weight to my crunches.

I wouldnt do anything for obliques, Mine are pretty large(strong), but that is from bike racing I did for two years, and constant deep tension in sprinting low on the bike. You dont want them to get too muscular cause they will diminish your abs. Your obliques get hit by other exercises enough IMO.

My abs are coming in harder now that I am using weights on my decline crunches, but that is because I was doing high volume intensity for four months first, and by changing it up with weights they are growing again.....

Sorry for the long winded response, abs are so particular to the person carrying them LOL

I am including my 4 month pre-gym workout plan to give you an idea what kind of intensity/volume I used. I kept calories at 1000-1500 with re-feeds twice a month where I ate like 4500 cals. Granted I lost a LOT of muscle, but I also kicked my BF low enough to see my abs.

Two of my friends are following this workout as well and doing good with it, course they are not cuttting cals as low as I did either (I probably went too low with cals but it doesnt seem to have caused any problems)

This 4 month pushup/pullup/crunch routine has a rating of MOOSE FACTOR = 10

BOOYAH!

Kirman
03-24-2003, 04:21 PM
hey kenn thnx for that reply and here's what i've decided to do.

I'm doing
decline crunches with a weight + twist (4.5K 4X25)
weighted leg raises on a bench set to a high incline (5K 4X15)
incline crunch (4.5K 4X25)
seated twists (9K 4 X 20)

my brother told me to get my abs more defined and to look more seperated i need to add twists. He said my body fat is low and my diet is spot on well near enough.
He also said i need to bulk them up using weights so in with my full body workout i have added the above exercises with weights.


I move to spain on the 8th of april :D and i've only just got bak from italy. I'll hit the weights hard over there with my brother as we can help each other.

do you think my 4 ab exercises will work well to achieve a more cut look? i was them to look solid i feel they look soft :( It's mainly because they dont have the horrizontal lines which cut all the way across. But they look great under night light :D

any advice on that kenn :D thnx your a great help...

Alke
03-24-2003, 04:48 PM
Kirman Yea that looks good, the twists would be a good variation if you have already been doing stuff for abs. Any variation is always good! and depending how far you twist, you will hit your obliques as well :)

For myself and this is IMO, gauge the volume of sets by how sore you are the next day. If you are REALLY sore, it is too much. Increase intensity gradually so you dont overtrain. You should only be a little sore.

****As you do abs, make sure you keep the abs tense throughout the ENTIRE movement. If you only flex/contract your abs on part of the crunch you are selling yourself short. Imagine someone is about to "hit" you in the stomach during the ENTIRE crunch/twist/leg raise :D

I think if you already have abs and and want to bring them out more then weighted crunches should induce some growth and work wonders for you if you do them right. For me, this is IMO again, use a weight that burns you out at 10-15 reps, drop the weight and finish to 25 using BW. This is sorta like a drop set for abs.

I think you will get the lines you want when you get more growth out of your abs, you can see them when you lower BF, but you still need to train them hard to get them to grow and 'stick out' enough to create those ridges and lines of definition.

Good Luck Bro'!

Hercule
03-24-2003, 08:06 PM
Hey man,you are really progressing. Gettin real strong, keep up the good work.

MonStar
03-24-2003, 08:21 PM
Good luck with those abs Kenn, I agree that dropsets can be EXTREMELY effective for ab training. Thats something that I have really been doing the past few months or so and I really really like it.

Kirman
03-25-2003, 02:44 AM
hey kenn,
I'll be testing out my abb routine today to see how i feel afterwards.
I feel as if this combo of ab exercises will work really well :D
I'll add more weight as and when i feel the weight is to light and stay in the rep range of 10 - 15.

For my declined crunches i'll be holding a weight behind my head to add a force for my abs to go against.

My brother is like my home personal trainer lol he used to be obsessed with his training like i am now and he's been telling me what to do and how to do it.
He saw me for the first time in 6 months when i went to italy to see him and he was well impressed wiv my shoulders and arms. He told me to work my chest harder and he's got me doing flat flys on ma bench and literally tearing my chest muscles. I'm sore 2day but it feels great :D

IT's good to know he's there to guide me along..

How long have you been training for kenn? and you say your at school how old are you? I'm 17 and i live in england.. what bout you?

catch ya laters and thnx for the advice... :D

Alke
03-26-2003, 08:22 PM
25MAR03

General Comments
HERE WE GO! fresh off four days break and ready for my dropsets!

Kirman sounds good! although I would advise not to hold the weight behind your head IMO, that could cause you to bend your head to far forward when performing the crunch and the extra tension caused by this could cause problems in your form/back resulting in a pulled muscle. I would keep the weight centered on your upper chest right below your chin (holding it with crossed arms like a front squat) and roll up into a crunch. The weight sits nicely there and a 25lb plate is the perfect size, I tried the 35lb plate, but those are too big to keep the weight high enough to emphasize the abs. I am up to holding two 25lb plates on my chest now and my abs get hit pretty damn hard! Ask some others about keeping weight/hands behind the head in a crunch and Im sure most would advise against it.......

Also I'm 36 years old and been training off/on three years old school way - eat everything in sight and lift heavy (7 sets for reps = 8-6-4-2-2-2-2). Started out 175 lbs, made it 230lbs, dropped back to 174 now Im training the right way, and damn! I'm getting some awesome gains if I may say so myself LOL

Ive been to Italy, awesome place! lived in latiano outside Brindisi for 2 years. Always wanted to get to England, never did. I lived in Germany 3 years as well and that is where I raced my bike :)

Diet
Same as always, clean as a whistle......forgot my little book so I dont remember exactly what I had yesterday off the top of my head.

Weighed in at 180lbs!!!! this is great! I am still gaining a lb a week, although I barely made 180 this go round, I am upping my cals again to 3600, specially with these dropsets coming on! I am going to need it!

Workout Chest and Tris MOOSE FACTOR = 8
BB Bench Press
warmup with front/side/rear lateral raises 10lb DB for 3 sets of 15
135x8, 135x8, 185x8
185x5
175x5
165x5
155x5
145x5
135x6
TOASTED:evillaugh Loaded 1 plate and five 5lb plates on the bar, no breaks = just long enough to drop a five off each side and hit the reps again! Gave it an intensity level of 8 only cause I didnt get that puke feeling, mybe next time LOL

Incline DB Press
45x8
60x8
60x6
50x8

CGBP - 30 second breaks
135x8
135x8
135x8
135x8
These were hard as sh!t to do after that drop set! 135 felt heavy as hell! needed an assist on the last set!

Dips - 30 second breaks
BWx12
BWx10
BWx10
These were hard as hell! as well, usually my BW it pretty easy, but could hardly handle 10 reps after all that other crap!

Crunches on Decline Bench - 30 second breaks
BWx25
+25x25
+35x25
+50x25
25x15 - finished to 25 with BW
These were awesome! used two 25lb plates on my chest and rolled em on up into a perfect crunch each time! Last set was intense and needed to burn out with BW I was so toasted!

Comments
Alright ladies and gentlemen! That was my first drop set! Took all of 45 minutes and I got another coming up for friday for shoulders on the military press.....then I drop set arms on monday and take a few days off again!

Side Note - Question? I have went to a chiropracter and set myself up for 10 weeks of adjustments. I got x-rays of my back, no major problems but I had the money and have had my share of sport injuries in the past. Better safe than sorry, and I really want to keep making progress in the gym so I thought it was a good investment.

What are your guys opinions of chiro care? I dont have any problems yet, but the xrays show a bend in my lower hip area, and they say they can fix that to prevent any future problems? What do you guys think of chiropractice?

Kirman
03-27-2003, 03:05 AM
thanx for the help kenn i'm most greatful :D

My sister bought herself one of those ab balls the other day and i figured it would be good for me to try it out as it's a different range of motion so what the heck i gave it a try.

Day after i trained them on the ab ball and my abs are sore but not to sore :D

i did crunches with a twist with the weight on my chest and then i did normal crunches on there with the weight on my chest again.
I'm gonna stick to using this ball because i havent been sore after an ab workout for a while so i guess its working ok :D

lol too many smileys...

I was in a place called "Tanarly" and it was well nice and snowboarding was well good i was going over jumps and stuff and my brother and his friends was like he's only just learnt how to snowboard lol...

I'm thinking about doing dropsets on my workout especially on my bench press but im not sure if it's a good idea for bulking.. what do you think ?

MonStar
03-27-2003, 07:19 AM
Damn Kenn, that looked like a HELL of an intense dropset there with flat BB presses, good work man. Strength is impressive as usual. Nice job on the weighted crunches also.

Coke
03-27-2003, 07:32 AM
:) I think that plain ole physical activity will do much to help. The chiro care is ok but only if you 'surely and clearly' need it.
By the way, that was a very good Chest session you had as of late. :) Keep it going strong.

Alke
03-27-2003, 02:39 PM
27MAR03

General Comments

All I got to say is OUCH!

My chest is sore as hell LOL, pretty much what I expected. :D Only two more workouts like that and I can settle into a normal routine again. Now I remember why I only dropset once every five weeks or so LOL They really tear up the ole muscle fibers!

Kirman dropsets are great for kicking some life into a routine, but you gotta do them sparringly for them to work IMO. They really tear you up! I wouldnt do them if your a beginner because you will already be makiing big gains when starting out, and your muscles wont have enough background to get the most out of them. I didnt do any drop sets until I hit about 8 months of lifting experience. But yea, if you want to try something new they can get you motivated to new levels of growth!

Monstar Thanks man! Yeah I was pretty satisfied with my strength on those presses and I'm feeling it today LOL. I really think I will hit 215-225 on bench for heavy day when I get back into a regular routine of reps. Just wanna get this here week out of the way first, I am psyching myself up for my shoulder routine tomorrow:D

Cocoa Yeah, I dont know.....I will see if I feel any better in a few weeks. the chiro says I should have better mobility and more energy once he straightens a few things out? We'll see I quess, feels weird when he cracks my back though LOL

Diet
Going to go eat as soon as this is posted!!!! Im pretty hungry today, prbably will be all week with this kind of intensity.

Peace!

EdgarMex
03-27-2003, 02:51 PM
that was quite a work out, Kenn, the bench dropset looks nasty, good job, bro :thumbup:

Alke
03-28-2003, 05:03 PM
28MAR03

General Comments
Think I'm gonna take another day off before hitting shoulders LOL, That dropset really tore my pecs/tris up! I been hungry as hell too, so hopefully all this food is gonna go where it is supposed to!

Edgar Yea man! I got a few looks when I was dropping plates and jump on the bench again, and again, and again LOL.....Have you ever done any form of dropsetting?

After shoulders tomorrow, I am off for a week from school, I am getting a degree in graphic design and teaching myself motion graphics/web stuff......

I wont be back for a while, in the meantime everyone keep lifting BIG! I expect to some more PB's when I get back!

oh yea, also check out my first flash almost a game thingy, the arrow keys on your keyboard move the ship and some of the buttons work if you move your cursor over and click on them, I need to make the ship fire weapons when I get some more time.........

Alke
03-28-2003, 05:07 PM
Well, I thought I was going to attach my flash game,

It only lets me attach certain files in here and a .swf isnt one of them LOL, I will put it on my website and post a link to it when I get back:)

Hercule
03-28-2003, 05:20 PM
Dude, the dropset for bench looked absolutley brutal. I used to do them, but I just can't take the pain, heh. Anybody ever done dropsets for squats and lived to tell about it?? I'd be interested to hear how that went and how long it was before they could stand or walk normally.

Kirman
03-29-2003, 03:05 AM
hey kenn,
just a quick question do you always feel a burn in your stomach from doing ab exercises or not?

I mean i did my abs on a gym ball the other day and they felt hot as hell on my day off and well yesturday i did the same routine except 2day i don't feel nothing.

Perhaps its just me.... any ideas ?


I did dropsets on my bench press, Bent over row yesturday and it felt wikid...


thnx :D

Alke
04-07-2003, 03:13 PM
07APR03

General Comments
My week off from school went great! finished my drop sets (see re-cap) and bought myself a spankin' new jackson guitar to start playing again with a friend of minei who has a drum set :) spent my week off playing guitar and just started nightmare level in Diablo II. went drinking on the weekend and had a blast! back to school today though......

Hercule Thanks for stopping in, yea drop sets really get you sore, Im glad their over with! I got some good growth out of them, so the pain pays off in the long run!!!!!

hey man! how did your drop setting go? They hurt like hell the next day but I always get good results out of them, which is why I try to do them every other month or so......About your abs, I dont get a burn EVERY time I do them, depends on how I switch up my exercises.....once your body gets used to something it adapts very quickly = why you didnt get the same burn....you will still get results though if you train with the right amount of intensity.....

[b]Recap from last week
29MAR03 Drop Set Shoulders

Seated Front BB military Press
Front, Side, rear lateral raises with 10lb DB for 3 sets of 15
95x8 (Warmup)
115x8 (warmup)
125x8 (warmup)
125x5
115x5
95x5
85x5
75x4
Didnt take much to exhaust my shoulders on these! wasnt pushing a lot of weight, but by the time I got to 75 I was spent! Finished out the drop set with 3 sets of side DB laterals with 25lb DB's for 8 reps each.

1APR03
Drop Set Arms

Standing BB Curl
95x8 (warmup)
115x8 (warmup)
135x6 (warmup)
105x5
95x6
85x7
75x8
65x9
55x10
By the time I got to 55 I was wore out! I got a weird look from someone when they walked by and I was grunting and groaning to get 55 up 10 times. I musta looked pretty strange to be all ripped up, frothing at the mouth, straining to curl a couple of 5 lb plates on the bar LOL but that sh!t was heavy by the time I worked down to them. It's all about the intensity factor!!!!

Finished out the drop set by doing concentration curls for three sets of eight with 35lb DB's.

Comments
Well, that was last week......which marks the end of my first 6 weeks back in the game! The next 5 weeks will be sorta the same as the last with a few changes:

still 3-4 exercises per body part.
still alternating my split week to week from: (back/chest tri/shoulders legs/biceps) (chest/tris legs/shoulders back/biceps)
still one heavy exercise per body part
still rep range 8-10 on secondary exercises
changing on heavy exercise I am making it 6 sets = 4 sets full ROM with rep range 4-6 and my last 2 sets being partials for rep range 2-4
still drop setting after 5 weeks of 3-day split

That about does it for the re-cap and update! See everyone around the WBB!

BOOYAH!

Alke
04-07-2003, 08:18 PM
07APR03

General Comments
Back in a 3-day split this afternoon! Also my first day back in school after break and my schedule is nothing like it was supposed to be, never is really. so then you gotta spend all day fixing the class days and times you want but cant have :( I go in to find out if I got the job working at the supplement store tomorrow, hope I get it!

diet
7:00 protein shake, 2 slices of New England Brown Bread (this bread is great!), yogurt, 2 scoops wheat germ
9:00 protein bar, bagel, milk
12:00 salmon, green beans, 1 cup rice, milk
3:00 bannana, milk, 1 handful almonds, fig newton
7:00 protein bar, bagel
9:00 cottage cheese, strawberries, 2 slices bread, tablespoon Flax Seed Oil
11:00 cottage cheese strawberries
Weighed in today and hit 183! which makes a 2lb gain over last week! I still looks thin, but I gots a good start and almost at a 10lb gain in as many weeks! I hope this keeps up! Seems I jump up an extra pound every three weeks so far and my re-feeds on saturday seem to help a lot. At first I thought I would gain more BF by upping cals to around 5000, but it seems to be going to all the right places so far! (also I upped my amount of almonds to taking a handful every day now instead of every other day....)

Workout Chest & Back
Deadlift
135x10
205x6
225x6
250x6
280x6
315x2 (partial lift: missed)
300x2 (partial lift: HIT!)
300x2 (partial lift: HIT!)
Today was heavy day on deadlift.....warmups felt great! hit 250x6 easy as cake, jumped to 280 and hit it for 6! felt awesome: form was great and everything! took about 10 minutes to set up the spotter bars at Mid-Shin for Partial ROM and tried 315 but nope, didnt even budge LOL. Set up 300 and hit it for two sets of 2! I was very happy at that!!! Lower back was PUMPED after that!

HyperExtensions
4 sets of 15 with BW
this REALLY got more blood into my lower back, I could feel a definite pump after these two exercises like never before!

OverHand Wide Grip Pull-Ups
BWx10 (nice and easy - slow motion pullups here)
+25x8
+25x8
These were intense! Deadlifts musta BLASTED me cause essentially the complete rest of my workout I was walking around looking for the puke bucket LOL

BB Flat Bench Press
135x8
165x8
165x8
165x8
165x8
Kept pinky finger on ring for all sets here and concentrated on form throughout the sets! That article on 12 steps to a better bench someone had posted here once upon a time is really helping me a lot with form! I am a lot tighter on bench now and can feel my chest working more!

DB Flat Bench Press
70x8
75x5
70x5
!!!!!BLASTED!!!!!!

BB Rows
95x10
115x8
115x8
115x8
Started out with 95 cause I am so pumped and blasted, didnt want to go heavy and injure something.....95 felt good so upped it to 115 and concentrated on form. All three sets at 115 were right on target!!!!! I am very pleased with my form here and like these MUCH better than DB Rows.

DB Incline Bench
50x10
50x10
50x10
Again, just concentrated on my form here! I realized I am dipping my left shoulder more than my right when I do these and focused keeping everything even as much as possible here.

Static Hold with DB's
95x45 seconds
WTF!!! I thought for sure I wasnt gonna be able to handle more than say 20 seconds after all this, but jiminy! I actually felt better after doing this, like standing there holding these weights, every muscle twitching like crazy to hold out, is a good thing. I dont know, but I LOVE doing these! And my forearms are responding nicely to this new exercise!!!!

Comments
Was pretty ravenous after this workout, never been THAT hungry after a session but doing partials really upped the intensity here today and set the rest of my workout on FIRE! well, that's it for today! time to go eat again:D

MonStar
04-07-2003, 08:43 PM
Nice work Kenn! Impressive strength all around. Looks like a ton of volume man. Its all good though, keep up the hard work.

bradley
04-08-2003, 06:29 AM
Nice to see you back Kenn. Have you thought about dropping one of the flat bench movements and adding in an isolation movement for your chest? Workout looked good all around and nice work on the deads.

Alke
04-09-2003, 06:40 PM
09APR03

General Comments
Feeling great today, little sore from monday but nothing I cant deal with. was supposed to meet a buddy at the gym but he never showed, ah well. Had a dream last night I was chasing some guys up and down alleys and jumping over fences, woke up covered in sweat and legs were tired! I used to wake fatigued from dreams a lot in high school, but this hasnt happend in a long time, almost like my body thinks it is really happening or something...........weird

Monstar Thanks man! appreciate the comments, I was thinking about what you said about volume, I always have done 12-14 sets per bodypart, maybe it is time to change that? I will be dropping the volume next 5 week cycle to see how that feels for me.

Bradley Hey bro', thanks! It felt VERY heavy but I got it up! Im thinking of going Sumo style, conventional is just such a long way up from the floor at 6'2" and I'm thinking my back is gonna start complaining if I load up the weight much more......About those isolations, I dont know? what types could you suggest?

Diet
8:00 Protein shake, yogurt, 2 scoops wheat germ, 2 bee pollen capsules
11:00 protein bar, bagel, milk
1:00 salmon, green beans, 1 cup rice, flax seed oil
3:00 protein bar, bagel
6:00 tuna, 2 slices bread
8:00 can of black-eyed beans
10:00 tuna, 2 slices bread, apple, milk
12:00 cottage cheese, strawberries
Weighed in again and check BF. got 184 at 6.7% BF which is about the same as when I started this bulking phase. This marks a 10lb gain in 8 weeks! Now to see if I can keep this up for another 10lbs!

Workout Shoulders/Tris
Front BB Miltary Press
warmup front/side/rear lateral raises with 10lb DB for 3 sets of 15
95x8
120x6
135x4
140x5
135x5 (+1)
145x4 (partial)
145x5 (partial)
These felt great! got my first four sets solid and hit 140 runnin'! took some time to set up the spotter bars at chin level to hit partials. My other buddy was there today, so he helped my hit the partials with solid form! Was hoping to run into him today which is why I went to the gym early!

DB Side Laterals
20x10
30x8 (+2)
35x4 (finished to 8 with 30's)
30x8
30x8
These felt AWESOME as well! I would have gotten 35's up for reps but my wrist was giving out before my shoulders were even tired, felt like I could have done 40's but no way without some wrist wraps! And it was my right wrist that was giving, which is weird cause I'm right handed, and that wrist should be "stronger" than my left?

Would doing wrist curls get this stronger, I should I just invest in wrist wraps? I have never experienced my wrist giving before = this is a new feeling for me and not sure what to do about it?

Close Grip Bench Press
115x8
135x8
145x8 (+2)
155x6
165x8
These were strong today too! felt great to hit these hard and fast! My buddy spotted me on the last set otherwise I might not have hit 8 reps, he does a good job of motivating me!

Dips
BWx10
+25x10
+35x10
+35x10
+35x10
Would have done more but my neck felt tight on these, Think my form could have been off and leaning forward too much for some reason......

Decline Bench Crunches - 30 second intervals
BWx25
+50x25
+50x25
+50x25
+25x25
Will stay at +50 till I can rep out all sets with them, was pretty toasted on third set so dropped to +25 on the last set.

Comments
Good session today. Probably take several days off as a bonus for hitting my first goal of 10lb gain. The next 10 lbs will be harder I think, this kinda progress is scary, I keep thinking something is going to happen to impede it. I always seem to have bad luck when things go too well for too long LOL, I shouldnt worry about it though.

EdgarMex
04-09-2003, 06:48 PM
Those are some good workouts, man, it looks like you came re-energized from your break. Good job!

JustinASU
04-09-2003, 07:26 PM
Hey Kenn, I thought I'd check your journal out and see what you're doin'. GREAT work man. You're progressing faster than I ever have. What's your secret man? I find that I progress so slowly. You even managed to keep your BF% at the same level. Wow. Great Diet and Killer workout! BTW you talk about muscle memory, what did you used to weigh and at what BF%??

Alke
04-09-2003, 08:18 PM
Edgar Hey bro'! thanks for stoppin by, yea I feel pretty good after those drop sets I did last week. I feel more solid and have some good bulk coming in. Hitting it pretty hard this time around, I am thinking about dropping my sets from 6 to 5 for the heavy exercises this 5-week cycle. I think I overestimated my endurance for 6 sets LOL So I will be doing 3 sets at 4-6 reps and 2 sets at 2-4 reps (partials). I was REALLY happy to get that 140 for 5 reps on military press!!

JustinASU Hey man! thanks for checking out me journal, yeah I gots some muscle memory kicking in this first 5-week session, everything came back pretty strong. Now the hard part begins and lotta virgin territory to explore LOL

I used to weigh around 220, not sure what my BF was but it was pretty high. I had 26 inch thigh's (LOL, my leg was as big as my girlfriends waist). I cut all that down to what you see at the beginning of my journal by = walking a lot (about 2-3 hours a day due to school and work) and cutting cals and lotsa pushups/pull-ups/crunches before hitting the gym.

Other than that just getting food as often as possible, I eat around 8-9 little meals a day which is harder than working out I think anyway LOL

But yeah, I agree I am getting great results thus far! I feel really strong lately and my bulk is going great! Maybe its the BEE POLLEN I take in the morning LOL I should do one of those ads like for andro promoting bee pollen as the end all "bee" all of weight gain AND cutting LOL

bradley
04-10-2003, 03:35 AM
As far as isolation movements for the chest maybe try something like flat bench dumbell flyes or incline dumbell flyes. I know what you mean about being tall. I am 6'4 and sometimes it seems like the floor is a long way down there:)

I was thinking and I doubt straps would help that much on the lateral raises but I could be wrong. You bring up a good point and might post the question in the training forum. Also I find upright rows work well in hitting the shoulder girdle so those might be worth a try or you could use the lateral raise machine if the wrist keeps giving you trouble. I know machine weights:eek:

Keep up the intense workouts and congrats on your progress thus far:thumbup:

ericg
04-10-2003, 11:13 AM
Dam man - nice pressing. Very impressive work.

love the layout of the journal as well. keep up the hard work man.

Alke
04-10-2003, 05:24 PM
10APR03

General Comments
Well, that tightness in my neck turned into a strained/pulled muscle on the right side of my neck this morning :( nothing some motrin and a few days out wont fix.....At least it isnt a pinched nerve, I hate those, and they take forever to right themselves.

Bradley yeah I should do some flies more than I am, I will more than likely hit those next time around. I just bought some wraps and will try those on my next lateral session, I just need something to re-inforce my wrist a bit more, its hard to explain = my grip is fine, it just feels like my hand is seperating/giving/pulling away from my wrist. I dont ever remember injuring it, and it could be just the ligaments are weak for some reason.

ericg thanks man! yeah I am REALLY happy with my progress lately! I dont ever remember doing this well before, but it could be due to any one of different factors in my life that has changed since last year.........thanks for stopping in man!

Diet
8:00 protein shake, yogurt, 2 sclices bread, 2 scoops wheat germ, 2 bee pollen capsules
10:00 protein bar, bagel, milk
12:00 protein bar, bagel, handful almonds
3:00 salmon, green beans, 1 cup rice, large oatmeal cookie
6:00 natty peanut butter sandwich, milk
8:00 protein pasta
10:00 cottage cheese, strawberries
12:00 cottage cheese, strawberries
Found a place that sold this stuff called "whey cool pasta". It tastes pretty good and has 25 grams protein/25 carbs per 2oz serving. Thought I would give it a shot, and it tastes pretty good, so I'll be adding that to my bulk for variety. I been eatinga lot of the same meals for about two months now and starting to get bored eating the same thing.

I also bought a food scale, nifty little thing, it'll help me keep track of the other cals I get from veggies and make sure I measure 2oz pasta per serving.

Still looking for that mythological cookie that monstar seems to have found in his neck of the woods LOL

MonStar
04-11-2003, 12:06 AM
Diet is looking good man! Cottage cheese and strawberries is making me hungry, lol. What kind of protein bar are you having?

SH*T I had the brand name memorized now I forget it, about that organic cookie thats around 500 calories. Ill get back to you on it, lol.

Alke
04-11-2003, 02:20 PM
11APR03

General comments
No gym today, feels like someone frogged me in side of the neck. should be okay by monday. Ive had pulled muscles before, but never one close to the neck area. I'll have to remember to take it easy back in on monday so I dont re-injure it. A few beers this weekend should help the pain right :D ?

Monstar Hey bro' yeah that would be cool if you got a brand name on that cookie. Is it something that can be ordered and delivered online then? about that protein bar, I always eat the nitro-tech bars with 6 grams carbs and 35 protein, pretty expensive bars if you ask me but as long as I keep getting good results I'll keep working the hours to afford them LOL

New Tapings - 8 weeks into bulk

chest 44 1/2" (1/2" gain over last month) (overall gain = 1")
arms 11 1/2" (1/4" gain over last month) (overall gain = 1/2")
forearms 12 3/4 (1/4" gain over last month) (overall gain = 1/4")
thigh 22 1/2" (1/4" gain over lat month) (overall gain = 1")
calf 15.5" no gains at all yet:(
neck 15"
waist 32" (1/2" gain over last month) (overall gain = 1/2")

Got VERY good gains again this month and my overall gains for the last 8 weeks are looking very strong :D I really think those static hold have helped my forearms to gain this 4 weeks since that is the only thing I added different for them since last taping.

I am not sure what to do about my claves, their being stubborn and not moving yet :( I will add another calf exercise and focus on them a bit more to see what I can do about them. Maybe give them their own day? or go for higher reps? Not sure about that so any suggestions are always appreciated!

Cheers!

EdgarMex
04-11-2003, 02:47 PM
From those measurements it looks like you're doing a great job with your bulk, Kenn, keep up the good work!! How long are you going to be bulking?

bradley
04-12-2003, 04:46 AM
Kenn have you tried running a search on google for high protein cookies? I ran a search and pulled up all kinds of different brands. You can order them online although they are kind of expensive IMO.

As far as the calves maybe just give them a little extra attention. Drop sets seem to work well. Seems like the gains are coming along. Just keep doing whatever you are doing because it's working:D

Coke
04-12-2003, 11:46 AM
Leave them type of cookies alone man, they ain't worth it, lol... but more seriously, I am glad to see you making the gains :)

Alke
04-12-2003, 11:59 AM
12APR03

Edgar thanks bro' I really like bulking more than cutting. I am thinking I will bulk until I hit 200lbs or 10-11% BF (that should put me somewhere around July/August?) and then re-evaluate if I will continue bulking or start a cut. Oh and good luck on your bulk edgar! hope it goes as well for you as mine has:thumbup: :thumbup:

Bradley Actually I didnt even think about searhing the internet for those type of supp cookies, I just looked around my neighborhood stores. GNC just started selling one, but it only has like 190cals and less protein than your average protein bar, so its practically useless for the money it cost LOL.

I have only done 1 exercise for calves the last 8 weeks, so I'll add another exercise to the routine for them ( calf work on the hip sled?) and drop-set the seated calf raises to see if that does something.

General comments
Neck feels much better today, should be ready to roll again on monday. I will just stay away from dips for a week or two so as not to re-injure it and then I'll have to be REALLY pissed LOL.

I havent done any shrugs yet either to strengthen my traps/neck, so I'll probably add those into the routine somewhere.

BTW I "REALLY" like doing barbell rows. I think most of my chest increase is more from thickening my back than from my chest area actually getting bigger. If anyone isnt doing them, I STRONGLY suggest adding them to your routine:thumbup: :thumbup:

Alke
04-12-2003, 12:03 PM
Hey CoCoa thanks for stopping by man! LOL yeah, cookies normally are not something I strive to include into my diet but hey, I take in @5000 cals on saturdays. Cookies and pizza and burrito's and bannana-nut muffins are my friends on that day LOL

bradley
04-13-2003, 04:48 AM
GNC just started selling one, but it only has like 190cals and less protein than your average protein bar, so its practically useless for the money it cost LOL.

All the protein cookies that I have seen are about 200 cals. Although I have seen this product made from oats that looks like a big wedge of pound cake and comes in different flavors. It is actually 2 servings per package and has 40g of carbs per serving with minimal amounts of sugar. Never tried it but you might try finding those on the net. Looks like a good way to pack in cals. Something like oat bran energy bars or something to that effect. I will see if I can find them again and get the name if you want.

Hope the neck gets to feeling better.

Alke
04-14-2003, 08:51 PM
14APR03

General Comments
Worked my ass off this weekend! Im getting pretty tired of picking up the slack from people not doing their own share during the week. I dont think I will be working there much longer on weekends if this keeps up. Lazy bastardss. Oh and I only got 4 hours of sleep last might which sucked cause I ALWAYS get 8-9.

Bradley Hey man, Well if you ever see one that has @500 cals I would be interested! I'll keep looking on my own, its not that important right now, but I'm always looking for new ways to keep up the calorie count :D

Diet
Diet on saturday
8:00 protein shake, yogurt, 2 scoops wheat germ, 2 slices bread
10:00 protein bar, bagel, milk
12:00 pizza, chocolate milk
2:00 2 tuna sandwiches, milk, yogurt, scoops wheat germ, bannana
4:00 bannana nut muffin, handful almonds, milk
6:00 can of black-eyed beans, large oatmeal-chocolate chip cookie
9:00 burrito, protein bar, milk
11:00 beef jerky
12:00 cottage cheese, strawberries
Stuffed my face pretty much all day LOL

Workout[i]Chest & Tri's[/]
BB Bench Press
135x8, 135x8
185x6
205x5 (+1)
205x4
215x3 (partial)
215x3 (partial)
AWESOME!! lifts today. 205 felt really good and I hit my rep range of 4-6 for both sets w/out a spot! Went for my partial lifts at about 8 inches off my chest and nailed two sets of 3!!! 215 felt really good on those and would have tried more but I'm not playing the fool and taking a chance of messing up my neck as it is still not 100% better. All in all I VERy happy with BB bench today!!

DB Flat Bench
70x8
85x6
85x5
75x8
Another AWESOME! set!!!! I have NEVER got 85's for 6 reps before! most was 3 reps ever. I was flying high the whole rest of the workout!!! They felt good and heavy, good power coming off the chest and kicked out two sets! finished with 75's for reps.

CGBP - 30 second intervals
135x8
135x8
135x8
I was pretty toasted after all the other stuff, no way was I gonna try for more than three sets of 8 for reps, tris are pretty exhausted!

1 Arm Cable PressDowns - 30 second intervals
50x10
60x10
60x10

Leg Raises
3 sets of 7

Decline bench crunches - 15 second intervals
+25x25
+50x15
+25x15
BWx15
REALLY upped the contractions on them this time. I went for shorter interval and less reps with TONS more intensity on the contraction of my abs! I was pretty spent after this, will keep doing them this way vice the longer interval and higher reps.

Comments
:D :D :D I was very happy today with the session!

BTW I noticed I roll my right wrist back on BB Bench and CGBP. My left wrist is straight up and tight, but my right seems to be weaker and rolls out. I focused on it throughout each rep and had to maintain concentration not to let it roll back. I dont know when I started that habit, but it could be the reason for my right wrist being weaker than the left.

EdgarMex
04-14-2003, 09:08 PM
Great chest workout, Kenn, that bench looks sweet :thumbup:

bradley
04-15-2003, 05:38 AM
Hey man, Well if you ever see one that has @500 cals I would be interested!

Just get one of those cookies and smear some natty pb on top. Might be tasty:D

Nice workout by the way.

MonStar
04-15-2003, 06:23 AM
Nice DB pressin' Kenn, awesome strength there man.

Really really impressive.

ericg
04-15-2003, 03:08 PM
wow man - thats some great progression with the DB pressing - very impressive.

btw - i love your diet!!

Alke
04-17-2003, 07:04 PM
17APR03

General Comments
Cold and wet day today, still waiting for summer blah blah blah. The weather still sucks and hasnt started warming up yet here so its hard to be motivated LOL

Edgar Thanks man! appreciate it! yeah I enjoyed my chest session and was feeling very good afterwards.

Bradley LOL, yeah that is an idea, actually I LOVE natty PB, I wish I would have known about it a long time ago. Tastes better than skippy or jiff if you ask me!!!

Monstar Thanks bro' appreciate it. coming from you that means something. Hope one of these days I can get to see what it feels like to bench what your benching :D

Ericg Hey man. Thanks for stopping by! LOL, yeah I think I should stop putting "diet" in there and start putting "bulk". diet is a misnomer at the moment LOL

Bulk
7:00 prtoein shake, yogurt, 2 scoops wheat germ, 2 slices bread (out of bee pollen)
10:00 protein bar, bagel, milk
12:00 salmon, green beans, 1 cup rice milk
2:00 chicken, 1/2 lb pasta, milk, handful almonds
4:00 protein bar, bagel
7:00 protein enriched pasta
9:00 can of black eyed beans
11:00 cottage cheese, strawberries

Workout Legs & Shoulders
squat
135x10
165x8
185x8
165x10
Doing better on these! still s-l-o-w progression on them, but I am REALLY working on form with these and not taking chances with the squat. getting close to 225 though. When I can hit 225 I will switch to box squats for a while for a change.

BB Front Military Press
warmup = 3 sets of 15 with 10lb DB for front/side/rear lateral raises
120x6
135x6 (+2)
145x5
140x6 (+1)
155x4 (partial)
160x2 (partial)
:D these felt awesome! Really had a big jump in weight on these today, very nice! I did partials from about nose level up for the push. did 155 for 4 and felt like cake, upped it to 160 which was actually felt like a lot more and got it for 2. Shoulders had a nice burn going on after this!!

SLDL
95x10
115x10
125x10
These felt great!! Really focusing on form and 115 felt good so thought I would increase it to 125. Still doing good on form, but any more would have been pushing it. Got a good feel for it in my hams now. After 8 weeks finally getting a feel for these :)

Standing DB Side Lateral
20x10
35x8
35x8
30x10
AHA! I tried something different on these. What I did was angled my thumb upwards during the lift and my wrist was fine for every rep. The way I WAS doing these I had my thumb angled downward during the rep and this put stress on my wrist and it wanted to give.

Question Does anyone else have opinions/comments on the angle your grip should be for a side DB lateral? I have my hand with a 45 degree angle with thumb facing up during the rep and no problems with my wrist....so any feedback is appreciated :)

Rear Side Cable laterals
30x10
40x10
30x8

Calves = Hip Sled calf work - 15 second intervals
140x20
140x20
140x20

Crunches on decline bench
PAIN = GOOD:D

Comments
Good session today!!! Looking forward to back and shoulders next go round, I will have progress pictures to post next time around.

Peace!

bradley
04-18-2003, 03:45 AM
Question Does anyone else have opinions/comments on the angle your grip should be for a side DB lateral? I have my hand with a 45 degree angle with thumb facing up during the rep and no problems with my wrist....so any feedback is appreciated

Seems like I read where your thumb should kind of be angled down like you are pouring a glass of water. Although if this hurts your wrist then I wouldn't do it.

Nice workout Kenn. Those military presses are getting on up there.

rookiebldr
04-18-2003, 06:11 AM
:withstupi

Kirman
04-19-2003, 02:41 AM
hey kenn,

i ant been around in a while i can see your training is still as good as b4.. mines got better as ive moved to spain (san antonio) and the gym here is ace and also my routine has been touched up and my chest workout is a lot more intence and i really hit em hard and my abs well theyre comming on well just need to think of some weighted exercises for my lower abs...

if you go to training and look at the newest post i did you can see 2 pictures of me can you let me know wot u think i need to do to my abs now im at the stage i am... im cutting for about a month now so ive introduced cardio to my routine say 20 min twice a week...

just let me know as i think i look fat but my friends say im lean but could do wiv your advice thnx o and the subject of my latest post is something like WANTED HARD abs or sommin like that...

MonStar
04-19-2003, 06:55 AM
Overhead pressing and lateral strength is awesome Kenn! I see new PBs all over this workout, nice job. Keep up the hard work man.

Alke
04-21-2003, 08:13 PM
21APR03

General Comments
Okay, I gots new pictures today and cant really tell TOO much difference myself. I dont know, its hard to judge yourself w/out being harsh. I think I look a bit harder if that makes any sense LOL Anyway, here they are:


Bradley Thanks for the reply bradley, I dont know. The angle does seem to present a problem to my right wrist at higher weights. And I always thought I should have my thumb angled down as well.

Rokkiebldr thanks for checkin' in man!

Kirman Hey man! hows it going? Spain must be awesome! no dice on the picture bro' my school has too many security protocals for it to work I quess. I tried to download it to open but nope. Good luck on those abs though, just keep up the weighted exercises :)

Monstar thanks monstar! yea, I really kicked it up a notch and hit some new weights that day. I paid for it later though LOL my Back/Bi day sucked on saturday hahaha just didnt have the energy to do more than go through the motions. I'll post saturday's workout here in a bit. Guess I cant go around setting new PB's every session LOL.

bradley
04-22-2003, 03:42 AM
Progress looks great Kenn. Looks like I can see the most difference in your back. Must be those chins;)

Alke
04-22-2003, 06:35 PM
22APR03

General Comments
Okay, here is what was saturdays workout, not much to look at and it really was not my best day. Actually was the crappiest session I have had since returning to the gym LOL.

Bradley thanks man, appreciate the comments on my pic's! I really think my back is more cut than my front LOL. And I DO love my pull-ups hahah. I hope to see more of a difference when I hit the 20lb gain mark around july/august.

Workout Back & Bi's
Standing BB Curl
95x8
115x8
135x4 (wanter to hit x6, but nope)
130x4
125x4
Really sucked here, went in thinking I was gonna hit 135x6 but no dice. Actually was still sore from shoulders and I think my body was just too busy rebuilding itself to worry about hitting 135x6 LOL

Wide Grip Pull-Ups
BWx10
+25x8
+35x5 (wanted to hit x8, but nope)
+25x6
Again, went in thinking I was gonna hit +35x8 but no dice. After two missed attempts at hitting PB's I just threw in the towel and repped out my remaining exercises.

BB Rows
95x10
115x8
125x8
125x8

Standing Hammer Curls
35x10
45x8
45x8
35x10

T-Row using BB in corner
115x10
115x10
115x10

Static Hold
95lb DB's for 1 minute
Surprisingly I hit a one minute hold with the 95's. This uplifted my spirits just a bit, but not enough to make up for my other lifts.

Crunches on decline bench - 20 second intervals
+50x20
+50x20
+50x20
+25x20
+25x20

Comments
Crappy crappy day. I also dropped my blender (breaking it) when I was moving it from the top of my fridge to the counter :( The perfect ending to my crappy session.......no homemade bodybuilder pancakes for me. Gotta go buy another stupid blender before next weekend now.

GhettoSmurf
04-22-2003, 07:52 PM
Don't worry about the bad day, andjust forget about the workout, and just look forward to the next one :)

BTW, pics are looking great

P.S. Killer tattoo on your chest!

Alke
04-23-2003, 09:33 PM
23APR03

General Comments
when did summer get here? Living in minneapolis is crazy, one day weather sucks - the next day clear skies, hot sun and warm breezes :) Just had to skip school and truck around the area enjoying the weather and yelling at people LOL

Looks like I am just spoiled from riding the muscle memory parade LOL, I knew I was gonna start to hit a sticking point in progress somewhere, just wasnt mentally prepared for it. Actually, after reading some other journals it seems that there is a string of bad days running around. Must be something in the water.

GhettoSmurf Hey man, welcome to my journal! thanks for the compliments! I been really motivated to get this bulking thing done right, and I am not really that upset about a bad day. Just complaining for the sake of complaining :D (I am pissed about breakin' the blender though.......)

Bulk
9:00 protein shake, 2 slices bread, yogurt, 2 scoops wheat germ
11:00 2 tuna sandwiches, milk
1:00 protein bar, bagel, milk
4:00chicken, 1/2 lb pasta, flax seed oil, handful almonds
6:00 bagel, milk
9:00 protein bar, bagel, milk
11:00 cottage cheese, strawberries
Okay, bulk is going TOO well. I have gained 2lbs last week and 2lbs again this week. Not good. I only want 1lb a week, maybe 2lbs once in a while. But 2 times in a row is not good! I weighed in at 186 today. I will cut back 200 cals a day and see if that slows it down to a 1lb gain again. (new calorie intake = 3400 cals a day)

workout Back & Chest
SUMO Deadlift
135x10
225x6
280x6
225x6
225x6
Switched to SUMO lift style today :D. Definitely feels different! Not as taxing as conventional style, and really didnt feel any stress on the hams during the movement. Shorter ROM (straight up, straight down), and feels easier on the back. the only complaint I have on them is that it seems to put some lateral stress on my knees due to the wide stance. Just a different feel, so I will do them this way for a while and see how it works.

BB Rows
115x10
125x10
135x10
135x8
These are really starting to feel good! I can feel my lats getting a nice stretch on these (I didnt have much there to feel before) so these are becoming a favorite exercise of mine. No gains really but enjoyed the feel of them :)

BB Flat Bench
Warmup = 3 sets of 15 front/side/rear lateral raises with 10lb DB's
135x10
185x6
205x6 (+1)
210x4
220x0 (partial, missed)
215x3 (partial)
215x3 (partial)
Again, no major gains here, did get 210 for 4 reps though! Tried to increase the partials but didnt budge LOl, hit 215 for two sets = same as last time. I'll be taking whatever gains I can get at this point on :D

T Row with BB in corner = thanks for the suggestion bradley :)
90x10
90x10
90x10
Just working it here, I like these better than I thought I would. I dont like the seated cable rows, so I think Iwill keep this exercise. Kind of a different feel than a T-Row machine though. Feels like I am pulling a tree trunk outa the ground kinda motion:) from when I used to do landscaping.

Incline Bench DB
50x8
50x8
55x8
50x6

DB flat Bench
65x8
85x6
90x4
85x5
75x8
:D :D WOW, I did these last thinking I would just rep out, but the 85's felt cake. Got set up for 90's and got all zen with them on the rack then hit them for 4 reps!!!!

Static Hold
105lb DB's for 40 seconds

Hanging Leg Raises - 30 second intervals
x8 finished to 10 with knee raises
x8 finished to 10 with knee raises
x5 finished to 10 with knee raises

Crunches on Decline bench - 20 second intervals
+50x15
+50x15
+25x15
+25x15
BWx15
Taking a 20 second break vice 30 second break really ups the intensity on these, and contracting hard throughout the movement really gets a burn going:D

Comments
Good session today. Felt real proud of myself for getting the 90's up for flat DB press. Progress seems to be slowing down a bit (running out of muscle memory), So no more whining on my part. Gotta bite the bullet and work harder LOL, this is where the REAL journey begins for the Shredded Moose!!!!!

BOOYAH!!!!

Kirman
04-24-2003, 09:54 AM
Hey kenn spains quality my friend, well i cant ask for much more the sun is shining, my gym looks over the sea and... the girls here are sweet. lol
My brother introuduced me to his friend whos a personal trainer and hes gonna teach me some stuff and help me with my routine.

He was talking to me about my abs and he said just do it like this.. for a week doing 1 x 10 on each exercises with your bodyweight only...
1) decline situps
2) leg raises
3) seated tucks
4) crunches

then the next week either increase your reps add weight or switch your exercises round and well lets just say i nearly died it was so intence lol.. but its all good..

i told him id love to be a personal trainer or gym instructor and hes helping me wiv it.. hes been giving me advice about amino acids, protien drinks, creatine etc... so im like wow ma heads gonna explode calm down.. lol

my workout wasnt too good 2day as my triceps was sore from the other days workout so my bench really was crap i was like :( but not to worry im gonna hit em hard next time rnd...
laters my friend...

aka23
04-24-2003, 10:07 AM
Congratulations on getting up to 90 on the DB presses. I know how good it can feel to get to a new max weight. I was wondering why you did the T-bar rows inbetween the chest exercises. I would expect the workout to do all the back exercises sequentially and do all the chest exercises sequentially.

Alke
04-24-2003, 03:23 PM
kirman Spain.........I never been there but I was in italy for 3 years, loved it!! get lots of pictures while your there! I spent the better part of 7 years running around germany and italy, but didnt take any pictures :( Now I am a graphic designer and I keep hitting myself in the head for not having my own photographs to draw from for inspiration........

What are you goals right now, are you primarily concerned with cutting at the moment then?

Aka23 Hey thanks for checking in! I felt good about hitting the 90 DB's. (getting set up to use them, walking to the bench, and rolling back with them take more work than actually pushing them LOL) I will stay there till I can hit 8 reps with em'. I usually try to mix my exercises up, so the order is different.

I also feel like I get more of an overall pump going by switching bodyparts mid-stream, and it seems to giver me an edge in hitting heavier weights since I get that break between bodyparts.

EdgarMex
04-24-2003, 05:38 PM
Sorry to hear about the blender, man, it sucks to break thing, useful things, that is.

Seems like your progress is still pretty good, even though it might be slower than you'd like, just keep hitting the weights hard.

I agree with GhettoSmurf, the chest tatoo is ace!

Skillz
04-24-2003, 10:10 PM
your chest, shoulder and bicep lifts r tight! thats sum good weight on there Kenn, keep up the good work...havent checked ur log in a while either :D

btw, u've made sum good progress, lookin at that pic!

Skillz

Kirman
04-25-2003, 05:59 AM
well im basically after a well cut set of abs which are easily vissible and look solid... along wiv this i want everything else big, arms chest especially.. o and my calves basically overal development..

i need to bulk my abs out and then just shred em and make my obliques more cut..

im off to see my bros friend 2morrow and hell tell me whats best to do and ill let you know what he says,.,,

i just look and feel as if im soft so im just gonna basically say i wanna look solid muscle..

ill send you some photos of out here in spain when i get time off work.. im doing graphics work out here lol and im gonna be working in one of the clubs part time... laters off to have a tuna sarny lol..

Alke
04-25-2003, 08:27 PM
25APR03

General Comments
Friday friday!!!!! things have really been picking up steam for me lately. I wont be able to read as many logs as I would like, my company seems to be generating more work so I will more than likely only have time to enter my own information, but I'll be checking in as much as possible :D

Edgar thanks bro'! yeah, progress is slowing and I think now would be a good time to start setting goals for myself. Now that I am not jumping weights like mightymouse jumps over tall buildings, I can make some realistic goals for myself!!! oh yea thanks for the props on my tatoos. I drew all my own tat's and my claws reallly lookin cool now that I am getting swoled up LOL (are you getting any tattoos?)

skillz thanks man!, I am trying really hard to push some heavy weight around. My dad still tells me everyday I should not get back into lifting (sigh) he just doesnt understand where I am coming from on why I get into this. He thinks I am going to injure myself too hard one day and end up paralyzed, but I keep telling him "yeah and tommorrow I can get hit by a bus, so I'm not gonna stop doing something I enjoy!" (where did that come from?, I must be in a mood today LOL)

Kirman cool man!, You should be able to meet your goals you sound very motivated, and that is the very first step to achieving anything if you ask me!! Photos would be aces, I miss traveling (sigh) when I graduate I gotta move again! I'm thinking about california at the moment :D

Workout legs & Bi's
Squat
115x10
185x8
185x8
185x8
welll, looks like I fell prey to murphey's law of mathmatical stupidity hahaha I was supposed to start with 165 THEN hit 185. oh well, it wasnt as heavy as last time so I did it two more times and called it a session.

Standing DB Alternating Arm Curls
50x8
65x6
70x4 (+2)
65x6
65x6
And yes, I cheat like hell on anything over 50 :D Was pretty pumped to get two extra reps out of the 70's and so far this is the most weight I have curled so I am REALLY looking forawrd to hitting the 75's when they get here. (when I can hit 8 reps I'll ready to increase the weight :)

Supine Grip Chins
BWx10
+25x8
+35x6
+35x5.5
+25x6
uhm......yeah ok

Leg Extension
#3 (37.5lbs)x10
#5 (62.5lbs)x10
#7 (87.5lbs)x8
#9 (112.5lbs)x8
well, well, well.....I sat down got pissed cause I felt like a little girl last time at #5 and cranked it!!!! Worked my way up to #9 and jumped off the seat ready to high five the nearest bystander LOL Felt really good to finally push some weight on this.

Standing BB Curl
95x10
115x8
115x8
115x8
nothing special.........

Hanging Leg Raises - 30 second intervals
3 sets of 10

Comments
pretty good session. No jumps in weight cept for legz and thats just cause they arent anywhere NEAR where they are supposed to be LOL but sets felt good. I think I am going to sit down and make some goals for myself now that my maxes are making themselves present and accounted for LOL looking forward to taking it easy this weekend, gonna be a busy week next week :)

Skillz
04-26-2003, 08:39 PM
yeah i get the same thing from my parents, friends, etc kinda! ppl tell me i'm obsessed and that i'm gonna kill myself workin out! but as long as ur gainin, not overtrainin, n goin up in the weight liftin game, its all good! once again keep up the good work


Skillz

bradley
04-28-2003, 03:08 AM
Kenn, I was just wondering why you worked out back two days in a row? When exercising back and bi's I also notice that if I perform the compound back movements like rows and chins/pulldowns before doing any direct bicep work that I am able to move more weight.

Nice to hear that the workouts are still going well. Keep up the excellent work.

Alke
04-30-2003, 08:12 PM
30APR03

General Comments
OMG!!!!! cant wait till this week is over! missed mondays workout, ate at TGIF on tuesday, have no idea of calorie intake monday or tuesday......one day leads to another and before you know, time is flying by again.......

Got in the gym and hit shoulders and tri's for three sets of eight reps on three exercises per bodypart for about 70% intensity. In and out of the gym in half an hour LOL (didnt want to leave, felt like I was leaving just as I was gettting a pump) but still have a lot of crap to take care of for tomorrow.......

weighed in at 186 same as last week. I'm gonna up cals to 3600 again and ride it out.

Skillz Thanks for checking in! yeah, Im trying super hard to get positive results out of my time in the gym. Course this week seems to be the exception. Gotta get back in the swing of things LOL

Bradley Hey man, those two back sessions are just a result of that alternating split I concocted up.
week one: (back/chest tri/shoulders legs/biceps)
week two: (chest/tris legs/shoulders back/biceps)

every other week the back/biceps sesson and the back chest session are right after each other. So I go heavy on one day and liught on the other. I also alternate when I do deads and SLDL's, I cant do both in the same week anymore - it wears me out

-ciao

Alke
05-05-2003, 09:01 PM
05MAY03

The Shredded Moose says:
Back on track today, last week was one thing after another. I also had some discomfort from the chiropractor on friday, so my legs/bi workout was very light to say the least. Lot's of stretching over the weekend and I feel fine again.

Today is bench day, and going to set a short term goal of 225 for bench and a long term goal of 250 by end of the year. My best ever bench was 235 for 1RM

Bulk
8:00 protein shake, yogurt, 2 scoops wheat germ, 2 slices (new England Brown bread), 2 bee pollen capsules
10:00 protein bar, bagel, milk, bannana
12:00 handful almonds, salmon, 1 cup rice, green beans, milk, flax seed oil
3:00 bagel, 2 eggs
6:00 tuna sandwich, milk
9:00 bagel, protein bar
10:00 can of black eyed beans
12:00 cottage cheese, strawberries

Workout chest & Tris
BB Bench Press
warmup = 135x8, 135x8 1 set of front,side,rear laterals with 10lb DB for 15 reps
185x6
205x6
210x4
215x4 (+1) (partial)
220x3 (partial)
Just about same workout as last time on chest/tri session.205 felt better and didnt seem as heavy this go round. Went for 220 on partials, and hit it for 3, was pretty pleased with that :D :D I couldnt even budge it last time.

DB Flat Bench Press
65x8
75x8
85x6
65x10
Went for reps here and focused on keeping my damn right wrist from rolling back! Bad habits sure are hard to break once you get them.......

Dips
3 sets of 10 at BW

Went for reps on this as well, first time back on these since my injuring my neck sorta kinda....these felt good and I should be able to add weight again next go round.

CGBP
115x10
135x8
145x8
115x10
Again, repped out here. Trying not to go too fast, I think I been pushing myself very hard since getting back into the iron game. Its very hard for me not to go all out on every set of every session :D

Reverse Grip PullDown with cables
60x10
80x10
90x6
80x8
I am changing the way I do these........I figure cheating on arm curls is producing great results for my guns, so I am going to cheat on these as well. I been using strict form on these and getting no where fast, so I cranked it up a few notches. Dont get me wrong, I still use some form. I'm not about yanking my body into those unatural positions you see some people doing and you have to wonder which bodypart their really trying to work LOL, I use just enough gravity to get the weight moving.

flat bench Flyes - 30 second intervals
3 sets of 10 with 25lb DB
Working on form with these, kept the motion nice and steady on all sets

Leg Raises - 30 second intervals
3 sets of 10

decline crunches - 10 second intervals
3 sets of 15 with +50

Comments
Feels good to get a real session in again after last week. Was getting worried that I was gonna lose some strength.....Looking forward to wednesday and legs/shoulders!

Skillz
05-05-2003, 09:23 PM
good luck on ur bench goals, i'm pretty sure u'll get it easily!

Skillz

Alke
05-07-2003, 07:00 PM
07MAY03

The Shredded Moose Says:
(grumble, grumble)
No workout today, went in to hit squats and musta got out of line and leaned forward a bit. I got a tightness in my right hip out of the hole so I stopped. :mad: :mad: (I know enough to quit before causing anything serious enough to put me out of the game for tlonger than a few days, it just sucks when it happens)

I figured I would use this time to look/analize some squat threads and found out a lot of stuff I didnt know, but thought I did......

Stuff I was doing before:
- shoulder width stance, feet straight forward
- focused on knees too much and always lowered/pushed from knees first
- kept stomach flexed/tight
- used a shoulder width grip and elbows were usually pulled back

Stuff I am going to be doing now:
- A wide stance with feet slightly angled out, almost straight
- lower hips first then knees will follow, raise with head first (looking straight ahead) then with hips/glutes
- fill my belly with air and push my stomach out, I will be wearing a belt to teach myself how to push my stomach out and get my core into a more stable position
- when raising the bar push out with my feet against the soles of my shoes (spread the floor as I read it called somewhere)
- Use a wider grip and keep shoulder blades pulled in and elbows forward
Keep the bar back (sit back) as much as possible, my form before made it too easy for the bar to get forward and cause me to get out of line.

All of this has also lead me to believe I should be doing box squats. I have never done SLDL's before the last 8 weeks, much less any form of hamstring movement, so that is a weak area. My core is strong, I just never used it properly. Box squats look like the best thing to bring up my weak areas and get the form proper for sitting back in the squat and not lean forward.

Any comments/suggestions are appreciated on my squat evolution :D


skillz Hey skillz, thanks for posting. yeah I should have no problem hitting 225 soon. I will be testing my 1RM at the end of the month for the big three and go from there. I am still learning as I go, I think I got bench form down, but my other lifts are works in progress LOL. I am hoping I will be able to total in the 800's at the end of the year for the big 3 lifts (squat/dead/bench)

shredder
05-07-2003, 10:06 PM
wat are bench partials?
nice job on the lifts too.

bradley
05-08-2003, 03:50 AM
I am no squat expert by any means but I found that once I widened my stance and started concentrating on pushing through my heals that my squat seemed to improve. The wider stance is definitely more comfortable IMO. Best of luck and just keep the weights light until you get the form down. Best of luck on your current goals:)

aka23
05-08-2003, 04:57 AM
Originally posted by Kenn
No workout today, went in to hit squats and musta got out of line and leaned forward a bit. I got a tightness in my right hip out of the hole so I stopped. :mad: :mad: (I know enough to quit before causing anything serious enough to put me out of the game for tlonger than a few days, it just sucks when it happens)

If leaning forward during squats is preventing you from doing workouts, one option is trying smith squats. With smith squats, you do not need to keep your balance as much, so you can do some unnatural positions. I sometimes do smith squats without leaning forward as much as with regular squats, like I was sitting in a chair.

Skillz
05-08-2003, 05:27 PM
that sux bout the squattin, just keep workin wit form, n try wats comfortable for u....just keep workin at it, u'll get it man!

n i cant wait to see u get 800 total for the big 3 lifts! good luck
Skillz

Alke
05-09-2003, 08:27 PM
09MAY03

Shredder hey, nice to see you in the journal. Partials are just that - a partial lift. sorta like what you do in westside with the 2-4 inch boeard press. I set the spotter bars at 7 inches off my chest and only use limited ROM. Im only pushing from half way through the lift (like a board press 2-4 inches off chest) so I hit more weight and overload my shoulders/tris. It gives me a feel for what heavier weight feels like as well to help the mindset for dealing with it when I get their for a full ROM.

Bradley thanks for chiming in! yeah, just when I thought I was doing stuff right, I find out I still got a few more bad habits to break to do this right :D I tried it using all my new knowledge using just the bar today and I think it will really help me, specially the wider stance.

aka23 hey bro', yeah I thought of doing that as well. As tall as I am, it is WAY too easy to lean forward, and if I want to hit big weight I should work on correct form on those squats! My gym DOES have a smith machine, it is tucked away in a corner hidden by a bunch of nautilus :D

skillz Hey thanks, anytime your focus gets interuppted it sucks! I hope you dont have to deal with it very much yourself, I hate taking a day off, specially when you get a good groove on LOL. appreciate your stopping by, it helps when others can relate to your pain.......

Now ofor something completely different............. the MOOSEZONE!

Alke
05-09-2003, 09:17 PM
09AMY03

General comments
Talk about a great mind muscle connection today! after wednesday and having to cut my workout before it even started, I spent the 6 hours before hitting the gym mentally gearing up for my arm day.

Bulk
9:00 protein shake, 2 scoops wheat germ, yogurt, 2 slices bread, 2 bee pollen capsules
11:00 protein bar, bagel, milk
2:00 salmon, broccoli, 1 cup rice, multivitamin, flax oil
5:00 bannana, milk
7:00 can of chili with beans
9:00 tuna sandwich, milk
11:00 cottage cheese, strawberries
12:00 more cottage cheese, strawberries

weighed in at 186. this is a two pound jump from last week, but Im not sweating it, if my body wants to grow, let it!! LOL, course now this means I will hit 194 june instead of july, but I dont se any of it going to my waist yet, so Im gonna keep eating 3600 cals :D. Funny how 3600 was fine for a pound a week then the last month I been jumping fast but eating the same thing. My workouts are different with partials if that has anything to do with it?

Workout Bis and Back
One quick note......I'm looking fookin HUGE! in the gym mirror lately LOL.

Standing Barbell Curl
warmup:
35lb DB for two sets of 10
front lateral raises with 10lbs for 2 sets of 10
3 sets of 12 reps on hyperextensions

95x10
115x6
135x6 (+2)
135x6 (+ set)
:D :D this was GREAT!, really had some focus going on here and I knew I could do this before I even went in the gym. I even went so far as to keep my eyes closed on both sets and imagined the weight going up each rep.

Wide Grip Pullups
3 sets of 10 with BW
I did these as fast as possible going up, and a count of 2-seconds going down. Really got a pump out of it this way. didnt use any weight cause I need to slow down on my back, At least unitll the chiropracter is done with me....

BB Rows
115x8
115x8
115x8
115x8


Standing DB curls - 30 second intervals
50x8
50x8
50x8

Standing Cambered Bar Curls - 30 second intervals
75x8
75x8
75x8
75x8
Did these with inside grip as fast as possible on the curl, and lowered the bar for a count of 2-seconds going down. sweet pump

T-Row with BB in Corner
+75x8
+75x8
+75x8

Decline Crunch - 20 second interval
+50x25
+50x25
+50x25
BWx35 - 10 second interval
BWx35 - 10 second interval
BWx35 - 10 second interval

Comments
No complaints really, I know I have noted a few setbacks here and there but they dont seem to be interfering with my bulk. Got a little BF going on in my lower abs but nothin major.
-Peace

GhettoSmurf
05-09-2003, 09:23 PM
nice workout bro!

i can relate to what you are saying weight-wise, i've been jumping up around 1.5-2 pounds a week. Maybe a little faster then i want, but i figure, hell, im so friggin skinny looking aanyway, i could use a bit of fat on me. Keep on BULKIN'! ;)

YoBrickWall
05-09-2003, 09:36 PM
yo- just peeking in. looks good. hey go to page ten on mine for some pics. yo alot taller than me too

ybw

Saint Patrick
05-09-2003, 09:58 PM
Kenn - first of all, you're looking most ripped in those pics, or at least from what I could tell underneath all those tattoos :p

Second, I understand you're trying to get your legs to catch up to your upper body (your upper body lifts are already pretty good).

I recommend splitting up legs and shoulders into seperate days. At least try it out for a week or two, and dedicate a full day for just legs, making sure you're hitting all muscles (glutes/quads/hams/calves).

Just a suggestion.

Alke
05-12-2003, 05:41 PM
12MAY03

New Tapings - current / gained since last month / gained since 13FEB03
chest 44 1/2" (1/2") (1 1/2")
arms 15 1/2" (none) (1/2")
forearm 13" (1/4") (1/2")
thigh 23 1/4 (3/4") (1 3/4")
calf 15 1/2" (none) (none)
waist 32 1/2" (none) (1/2")

12% BF weight 189
This marks a 15lb gain in 12 weeks :D :D

Legs took most of the growth this month with a 3/4" gain :) My arms and calves are becoming some stubborn mothers and dont want to cooperate this month.

Not too shabby of a bulk so far. Bodyfat is getting on up, but it isnt hitting the old gut yet, I can still see my top four abs so I'm not gonna worry about it. I plan on keeping the bulk until my waist starts to get affected. My origianl goal of stopping at 10% BF seems a little extreme since I am just starting to get the results I want as far as bulking goes. I'm not ready to cut yet, I'm still having fun bulking.

ghettosmurf thanks for checkin in, yeah, I been wanting to hit 135x6 since I started bulking, now that I got a taste of it I want more :D :D

YBW now I know why they call you yobrickwall, impressive pics.

saint Patrick Thanks for stoppin by bro' yeah I was a skinny mother when I started this bulk LOL. thanks for the props on my rippedness :D

I thought about kicking leg day on its own, but that would mean I give up the three day split and I REALLY need a whole day off between sessions. I am usually pretty raw the next day after hitting it. Maybe a 4-day split?


chest/back workout to follow later tonight
-cheers

Alke
05-12-2003, 08:22 PM
12MAY03

Mind + Muscle = :D :D
Got out of class early, awesome day outside, and jogged to the gym. Focused all the way there ready to hit it hard!!!! I'll be focusing on speed/strength this next 2-3 weeks in prep for my 1RM tests around the end of the month.

Workout Back & Chest
Sumo Deadlift
135x10
225x8
280x4
300x4
280x4
I think me and Sumo's are gonna be real close friends :D hit 280x4 like cake, upped it to 300 and it sure felt like heaven to nail that sucka!!!

BB Flat Bench (speed) - 30 second intervals
175x3 for 6 sets

first three sets were so so-so, I actually got faster on the last three sets. I am getting my hands in closer as well, little finger was about an inch inside the rings for all 6 sets.

DB Flat Bench
65x10
85x6
85x6
80x6
Lotta focus to get this set done! every rep after the first felt like the last and somehow got 6 on each set :D

DB Flyes
25x8
35x8
35x8
35x8
35x8
first time hitting 35's, tried 40's but no dice. And this aint no fancy-smancy-half-arm-curl flye neither, I'm talking squeeze-your-chest-together-&-hope-you-dont-bust-a-nut flye.

Hanging Leg Raises
3 sets of 10 (thinking of adding weights to these now........)

Comments
VERY sweet session tonight! my best ever dead was 305 for one, and looks like I'm gonna blow that **** out of the water come the end of this month :D :D (Why didnt I ever try Sumo's before?)

I think I will be able to hit SLDL's and SUMO's in the same week too. Before I was doing conventional deads, and they hit the hams a lot. Sumos are mostly hips/glutes/back. This is gonna leave room to add SLDL's later in the week......

wibble
05-12-2003, 08:55 PM
Lookin real strong there man!:thumbup: Awsome job on the Deadlifts, and way to go on that 3/4" leg growth! Wish I could add on that much in a month! ;)

Skillz
05-12-2003, 09:20 PM
doin good on those sumos...i've yet to try them, how do they feel? seems like your doin sum good weight with them, keep up wit that man

Skillz

shredder
05-12-2003, 09:48 PM
nice sumo's bro,300x4 is great!
about those partials i think ill give em a try everyonce in awhile to give me a feel of the heavyier weight like u said.

aka23
05-12-2003, 11:23 PM
Originally posted by Kenn
This marks a 15lb gain in 12 weeks :D :D
...
Not too shabby of a bulk so far. Bodyfat is getting on up, but it isnt hitting the old gut yet, I can still see my top four abs so I'm not gonna worry about it. I plan on keeping the bulk until my waist starts to get affected. My origianl goal of stopping at 10% BF seems a little extreme since I am just starting to get the results I want as far as bulking goes. I'm not ready to cut yet, I'm still having fun bulking.

Nice gains. It sounds like you want to continue bulking, but are concerned about your body fat getting too high. Another alternative might be to try a bit slower bulk, perhaps 0.5-1.0lb per week. Good luck with your goals.

Coke
05-13-2003, 09:14 AM
There is no need to stop bulking - Keep it up, you are luckier than most...;)

Alke
05-13-2003, 10:11 AM
wibble yeah, my wheels are getting ready to roll LOL, I still got a little muscle memory in them, and their just playing catchup. I dont expect those gains to continue at that rate......thanks for checking in

skillz Sumo's are awesome! they feel a lot different than conventional style deadlift. You get a wider stance so it hits the hips and glutes more and creates a little more lateral stress on the knees. If youve never done them, try em out....its good to switch exercises now and then

Shredder Hey man! yeah hit those partials. Move the flat bench into the squat rack and set the spotter pins at about mid-rep of a full bench. Load up the bar with your 1RM and add 10-15lbs more and just get under it and push! No worries about having a spotter, cause if you cant push it doesnt go nowhere LOL, and if you push it up, let it back down slowly onto the spotter pins and try to hit another. Keep it at a hard 2-3 reps, and dont lift yer but or move your feet during the push. Your overloading the shoulders/tris so any random moving could injure something......Let me know how it goes

aka23 thanks for posting! yeah, I was gonna be worried cause I never been this cut before like I was in FEB. Now that I have just about got my full strength back from last year, and 40lbs less than I was I am not sweating the BF. It is mostly the demons in my own head playing mind games with me and I gotta hit em with a BB to keep em under control LOL. So yeah, Im gonna keep bulking.

Cocoa Hey cocoa, havent heard from you in a while.Did you get that new routine going full steam yet?

Forgot to post an exercise from yesterday for my Back
Good Mornings
4 sets of 10 at 75lbs

Did these right after deads, just forgot to post them in. Never did them before so hopefully I am getting these right on form...I checked exrx.com out before doing them, so I think I got it.

***edited cause I previously had 175x10 - no way LOL, I only did 75x10 reps for 4 sets.

GhettoSmurf
05-13-2003, 11:55 AM
great job with the sumo's man. and i agree with you, SUMOS RULE! i look forward to them every back day :)

it sounds like your doing a great job bulking as well. keep it up!

Alke
05-14-2003, 09:17 PM
14MAY03

Behold the power of the Shredded (er....bulking) Moose :D
started out thinking I was gonna miss today, had a fever yesterday. Kicked in vitamin C and motrin for the fever. Slept 12 hours last night and woke up okay......hit the gym running and well, check out my CGBP :D :D


Bulk
9:00 Yogurt, protein shake, 2 scoops wheat germ, 2 bee pollen capsules, Vit C
12:00 protein bar, bagel, apple juice, vit C
3:00 salmon, 1 cup rice, broccoli, milk, multi vitamin
5:00 bannana, apple, apple juice
7:00 baked beans, flax oil
9:00 2 tuna sandwiches, apple juice
11:00 cottage cheese, strawberries, vit c

Workout Shoulders & Tris
Sitting BB Front Military Press
85x10, 1 set of front,side,rear lateral raises for 15 reps with 10lbs DB's
120x6
135x6
145x6 (+1)
145x6 (+set)
these felt heavier than it should have.....Made progress but not without some grunting and groaning :D

BB Standing Front Raise
BBx10
55x8
65x8
65x8
These felt MUCH better than last time I did them! came on strong with them and focused on keeping the bar at a 2 second drop. the negative portion of the lift was harder than actually raising the BB.

CGBP
115x8, 115x8
145x8
165x8 (+2)
180x6
180x6 (and again!)
Really pumped about getting 180!! Didnt expect that at all tonight! 165 was hard as hell last week, but I guess all this training stuff is paying off. really felt good to hit 180 yep

One arm Reverse Grip cable Pull-down
60x8
80x8
100x6
90x8
these felt about as awesome as CGBP!!! braced myself and just cranked on the thing :D held the weight at lockout for a second on each rep to feel it pulling on the tri's, then released for a count of 2 on each negative. yep, really felt good to nail these - and I didnt use wraps either, grip felt strong all the way!

Cable Rear Lateral Raises
20x10
40x8
40x8
40x8
these came in strong too, I think I hit 40 once upon a time but not sure so I didnt bold it. Now if I get 50's that'l be a different story :)

Standing DB Side Lateral
25x8
35x8
35x8
35x8
These felt great. That problem I had with my right wrist on the 35's seems to have gone away. I could have been jumping weight too fast and my joints werent keeping up. I am still focusing on not rolling my wrist back on Benching movements so maybe that is helping as well.

Hanging Leg Raises
3 sets of 10

tried to use a 5lb DB between my feet but damn that felt awkward. I am gonna go buy me some ankle weights to use for this next time.

Decline Crunches - One LONG set, no rest between sets
+50x10, +25x10, BWx10, +50x10, +25x10, BWx10, +50x10, +25x10, BWx10

Comments
NICE Shoulder and Tri's day. Really came on strong as a Moose tonight LOL. I also lost a little weight from my fever/cold thing yesterday - weighed 187 so maybe I'll eat some extra cheat meals on saturday :D

Behold the power of the Shredded Moose :D
- Hope everyone else has a great session as well!!!

Skillz
05-14-2003, 10:10 PM
shoulders looking strong, keep up the moose work!
Skillz

GhettoSmurf
05-15-2003, 05:03 AM
wow, you tore it up on the CGBP. keep it up! odds are i bet the weight you lost from the cold is probably just water weight ;). great job man!

aka23
05-15-2003, 10:08 AM
Originally posted by Kenn
tried to use a 5lb DB between my feet but damn that felt awkward. I am gonna go buy me some ankle weights to use for this next time.

I have been running into similar problems with leg raises and have thought about ankle weights. Some are sold on bigfitness.com , but they may not be the best option. I would be interested to know how the ankle weights work out for you.

Alke
05-16-2003, 08:56 PM
16MAY03

General Comments
finished all my crap for school, ran around the lakes a bit, weather is awesome! Weekend looks great for doing something I havent done in a long time........absolutely nothing LOL, just looking forward to being bored!!!!

GhettoSmurf thanks GS, I was surprised as hell to hit it like that! Looks like my CGBP is getting pretty close to me flat BB bench. That will be strange when I can CGBP more than I can bench, seems like something wrong with that.......and yeah, I weighed today at 189 which is back up to par, those two lbs lost was water i guess from the fever and feeling sick for the day

aka23 yeah Ill be checking into those weights next week. it sounds like the next logical step to adding weights to a leg raise. I kept thinking I was gonna drop the dumbell from between my feet I coulndt focus on my abs.

Workout Legs & Bi's
Box Squats
5 sets of 10 with 95lbs

Did these off a bench which is like 17 inches high (so I was like right at parrallel for me) Never did these so bear with me while I get the form on these. It feels a bit different than squating normally. I can definitley feel a difference in the push doing it like this. Next week I will do them off a box at 8 inches high which will put me below parralell.....

Standing BB curl
95x10
115x8
115x8

Standing Alternating DB curl
60x6
70x4
70x4 (+set)
60x6
Tried to hit 70 for 6 but not this week :( it wouldnt go up again. So I just did another set of 4 with 70's and finished out with the 60's with good form.

SLDL
95x10
115x8
135x8
155x8
WOW!! made a 30lb jump in these from last time! probably could have done more 155x8 still felt easy. After three months I am feeling good on these and weight is really starting to move and feel good. Im happy :)

Leg Extensions
75x10
110x10
145x10
145x10
These are feeling good too, looks like my legs are gonna start playing nice and I'll start to see some jumps in weight :D :D

Chins
BWx10
+25x8
+25x8
BWx5 (with 2-second negatives)
I do these on arm day and focus on arms getting a good pump.

Calf Raises on the hip sled
140x25
160x25
180x25
180x25
180x25
REALLY NICE!!! these felt awesome, got a tight burn out of them. the last three months doing sitting calf raises and these have been tough but finally getting progress on them!

Comments
Legs really made me proud today! Really got into my workout. I think box squats will do me good in the long run too....just gotta get into the form. Starting to get some good definition on my legs now.

Question Why do my calves look huge from the front? they are really getting developed from the inner/front portion but they flatten out in the back/outside portion. Is this genetics or is there something I can to to hit the back/outside portion of my calves? I'll get a pic up if I am not explaining it right.......

-Peace

GhettoSmurf
05-16-2003, 09:43 PM
very nice leg workout IMO. i was thinking about giving box squats a try as well. mainly just to make sure i get to parallel, and that i dont cut myself short. i was wondering though, when you do them, do you stop and almost sit on the box? or do you just use it as more of a guide and once you graze the box, you push up for the rep?

bradley
05-17-2003, 02:33 PM
Question Why do my calves look huge from the front? they are really getting developed from the inner/front portion but they flatten out in the back/outside portion. Is this genetics or is there something I can to to hit the back/outside portion of my calves? I'll get a pic up if I am not explaining it right.......

If you have been performing mostly seated calf raises then you could have possibly built up the soleus muscle (which is the primary muscle trained in seated calf raises) and not the gastrocnemius which is the larger diamond shaped muscle. Try performing some type of standing calf raises which would help in building up the gatrocnemius muscle along with the seated calf raises. Although it also could be genetics like you said:)

Also I noticed on your bicep/back day that you seem to alternate between back and bicep exercises. I would recommend performing your back exercises first and then bicep exercises last. From the looks of the weights you are using your biceps are a strong point. Training biceps before back could result in you using less weight on the back exercises, since biceps are involved when performing back exercises.

Nice workouts by the way, and keep up the great progress with the bulk.

Alke
05-19-2003, 02:16 PM
Gehttosmurf Hey Gs, well, I am just doing squats on a box for a bit to reinforce my form. I keep leaning too far forward and ligfting from the knees, so I am trying to nip my bad habits before they become a problem. I go down to the box, and sit back into it, then pause for a second before driving up. Since I have never box squated I could tell a difference right away from my regular squating. So it is mostly a form issue for me I will go back to regular squats after a bit........(got a lot of strange looks too LOL, people never saw someone sit on a bench for a squat I guess. Wait till they see me sit on a box :D.

Bradley good point about the arms/back workouts. I didnt even notice that. It is too easy for me to switch into curl jockey mode LOL. Gotta remember that I am trying to stay focused on back, shoulders, and legs.

I will try standing calf raises and keep the hip sled calf raises for a while and see how that works. I have read a lot on calves, and mostly they seem highly dependant upon genetics......

Alke
05-19-2003, 08:25 PM
19MAY03

General Stuff
I will be moving into a new apt the next few weeks. I love my HUGe 1 bedroom apt but cant afford it anymore.Gonna have to bend to my budget and move into an efficiency apt that is just big enough for my bed and computer and art stuff. It would be a whole lot cheaper to just move in with a roomate or two, but I had enough with roomates eating my food and using my crap when Im not around.

Bulk
Same as usual but ran out of whey protein and protein bars in the same week. so I will be eating like a dozen eggs and more tuna for the next week (until I get paid again.....)

Gotta say, since bulking the first 10 pounds seems to have just filled in the holes in my body, cause lately my gains are really hitting my muscles more. and I seem to be getting more looks from girls (which is cool :D :D and I notice that other guys seem to size me up more now, like I am competition. You know, like when the handshake turns into a grip contest and stuff......

Workout Chest & Tris
BB Flat bench
Warmups
185x6 (pinky 1" inside ring)
185x4 (pinky on ring)
205x4 (index finger on ring)
185x6 (pinky 1" inside ring)
did these with three different grips, and focused on bar speed. 205 felt good so Im looking forward to hitting my 1RM next week. Used to be I liked a wide grip (index on ring) but now that I been using different grips I like the 1" inside ring grip. I get more power out of the push and can tuck my shoulder baldes in tighter like this. The wide grip gives me a shorter ROM, but hits my shoulders more. I will keep using different grips cause I am getting AWESOME growth doing this on my chest.

CGBP - 30 second intervals
135x8
165x6
165x6
135x8
185 was my PR last time around so kept the weight under that and worked on bar speed and getting a good pump going with the 30-second breaks. Forearms were kinda tight today on this for some reason......

Cable One Arm Reverse Grip Pulldowns
70x8
100x6
100x6
Was supposed to go light here as well but damnit it feels awesome to crank out the 100!!!! My triceps were pretty pumped after this

DB Flat Bench
65x8
90x5 (+1)
75x8
75x8
:D :D NICE got another rep out of the 90's, those 100's are gonna be mine by the end of summer!!!!!!!!!finished out with 75's for reps and really focused on squeezing my pecs LOL

Flat Flyes
30x8
40x8
30x8
NICE! 5lb jump over last time with these. Could really feel my chest working on them. Jumped back down to 30's for reps and really squeeeeeezed em out :D

Dips
4 sets of 10 with BW

Still just working these, My neck still feels tight when I do this. Not so much as before so it is getting better. Would really hate to add weight too fast and be out of commission again, so probably another week ot two with just BW :)

Comments
Really nice session!!! Came out of the gym with about an hour for workout time, so pretty quick session. trying not to tax my body like I normally do so's I can be pretty healed up for my 1RM's next week.

Checked into it and my gym does have a standing calf raise machine to work with so I'm happy about that. Still wish they had a glute/ham raise thingy :(

- BOOYAH!!!

GhettoSmurf
05-20-2003, 04:43 AM
looks like a great workout Kenn.

congrats on the new apt. as well!

bradley
05-20-2003, 05:53 AM
I would think you could get more reps on your dumbell bench press if you move it up and perform it after the flat BB bench press. Your triceps are probably fatigued after the CGBP and pulldowns which could possibly limit your performance on the dumbell bench.

I was curious as to why you don't perform incline bench press? Your workouts look like they are progressing well which is the main thing, but I just thought I would throw some suggestions out there. Good luck with the new apartment. I used to like living in a larger apartment when I was away at college, but I found a smaller room really does not make that much difference. Less stuff to clean:D

Skillz
05-20-2003, 07:49 AM
yeah congrats on the new apt! bring sum chicks for the moving in party!
Skillz

ericg
05-20-2003, 11:18 AM
I agree with Brad. Tris play a huge part in pressing.

Nice work man - DB strength is looking swell.

Alke
05-20-2003, 02:31 PM
ghettosmurf thanks bro' that was a real quick workout for me, it is hard for me not to bust my ass everyday im in the gym, but I think it is good to go easy sometimes and just work on form speed. Plus Im not sore today :)

Bradley uhm....to be honest I havent done incline bench too much. I think I can count how many times I have done incline on both hands and I been working out off/on for 3 years (only being serious about it the last three months). I appreciate the suggestions, without them it is so easy to slip into static routines.

Maybe I should alternate between incline BB and flatbench BB. Or would it be better to just go with incline BB for a few weeks and leave the flatbench BB alone? Which do you think would be a better choice? I was thinking after my 1RM's I would switch to incline BB for four weeks.

Skillz LOL, sounds good to me. I was apprehensive about a smaller place but the more people I talk to about it makes it easier to switch. After all, I spend so much time at school and work that I really only need a place to sleep. I think I am finally over my last girlfriend, had a rough breakup and didnt want to date for a while. But im been thinking I should start dating again :D :D

ericg thanks for checking in, yeah Im likin my DB strength lately, I been keeping those as a core movement for my chest developement. I really squeeze my chest hard on those and it seems to result in some good mass for me.

bradley
05-20-2003, 04:48 PM
I would just swap the incline press with one of the flat bench pressing movements that you are performing (BB or dumbell bench). You could go with just inclines for a while if you wanted, but I really don't see much need in both flat BB bench and flat dumbell bench unless you were doing each for a minimum amount of sets.

Alke
05-20-2003, 05:37 PM
yeah I can see what you mean about doing two flat bench movements. And since I am focusing on muscle mass/proportion more than the size of my lifts maybe doing some incline would be a good idea. I will more than likely switch BB flatbench for BB incline then, and keep my DB flatbench and flyes.

Skillz
05-20-2003, 08:48 PM
u gotta start datin again...i mean, u only want sumone to start naggin u for bein in the gym all the time :D
Skillz

GhettoSmurf
05-21-2003, 04:52 AM
lol find a girl that goes to the gym with you! then you'd have the best of both worlds! :D

Alke
05-21-2003, 09:53 AM
actually, I used to date this one girl and we worked out together, then we started thinking........

I knew the owner of the gym, so I got the key and me and my girlfriend went there after closing with some brew and had a great time :D :D (made working out after that experience a lot more interesting LOL, I would highly recommend gym equipment for more than pushing iron:thumbup: )

Alke
05-21-2003, 12:57 PM
21MAY03

General Comments
couldnt sleep last night, tossed and turned forever and finally fell asleep god knows when. the morning came a lot earlier than I wanted it too......

Workout Legs & Shoulders
Box Squat on 8" box[/b]
4 sets of 8 with 95lbs

I tell you what, I have a lot of respect for you boys going ATF on these. I never went this low on a squat before and I could really tell the difference from a regular squat at parralell. These felt better this week and I will start adding weight next week.

SLDL
115x10
135x8
185x8 :D
165x8
165x8
Kicked it up to 185 (and to quote bradley) "it felt......heavy" I really like these and I cant wait to see how 225 feels. I used to do them on a box and go down to the floor on them, but I feel it better on the hams (and not on the back) just standing on the floor and going to about mid-shin level.

Seated Front Military BB press
warmups with 1 set of side/front/rear laterals 10lb DB for 12 reps
95x8
115x8
115x6
95x8
Should have gotten 115x8 twice but must be having an off day I quess. It should have been cake. droppped back down to 95 for reps.

Seated Front DB Raises
25x8
35x8
35x8
25x8
Never did these seated before and I wanted to see how they felt. I found I could really focus on each rep and cranked on the 35's with a 2-second drop on each rep. I like these seated more than standing.

Arnold presses - 30-second intervals
3 sets with 35lb DB

Another new exercise for me. wanted to see how they felt and I will be doing these a lot the next four weeks when I switch routines after my 1RM week.

Standing Calf Raises
4 sets of 25 with 140lbs

Leg Extensions
110x10
110x10
145x10 (+2)
145x10 (+2)

Hanging Leg Raises - 30 second intervals
3 sets of 10

Did these a little different. So far I been raising my legs up just past parrellel with a slow drop. This time I raised my legs up until the bottom of feet faced the ceiling and "raised" my feet up and rolled into a crunch. This made the leg raises a LOT harder. I will do them this way for a bit till I get the leg weights.

Comments
Pretty good session. still trying not to tax myself TOO much this week. Couldnt resist upping the weight on SLDL's though. Starting to get into them now after three months. shoulders feel like they might need a break and going light is probably a good thing right now.

also, I got the number of this one girl :D were supposed to grab a bottle of wine and head out to this place in the woods one of these nights. sounds like an offer I cant refuse LOL. Maybe this dating stuff can be fun again :)

Alke
05-23-2003, 04:06 PM
just wanted to say that standing calf raises are NOTHING like seated raises or doing them on a hip sled!!!! My calves have been screaming for two days since doing them standing and I can barely walk LOL. Lotta stretching and they are still pretty sore, I didnt think I was gonna be this sore though.

Hams are still pretty sore from increasing the weight to 185 on SLDL's so no deadlifts tonight, just goodmornings and rows and pullups.

My buddy finally got his memebership at the Y and will be able to join in on my workouts now so thats cool. Im still trying to talk him into getting a jounal here, it will be an accomplishment if I can just get him to write stuff down much less enter it on the WBB.........We'll be working out tonight, Back and Bi's

wibble
05-23-2003, 05:20 PM
Nice workout, and awesome job on the SLDL's Kenn! :) I have yet to try them really heavy, it took me a long time to get into them. Think a few people have problems with this exercise at first. It feels awesome when you get it down though. :)


also, I got the number of this one girl were supposed to grab a bottle of wine and head out to this place in the woods one of these nights. sounds like an offer I cant refuse LOL. Maybe this dating stuff can be fun again

:thumbup: :thumbup: Right on man! Sounds like you might be in for an adventure. Once she gets a few drinks in her, tell her you know of some delicious berries. When she asks what kind, bust out the man berries on her! :D

Thats cool that your bud is gonna be going with ya too, maybe you can convince him to come here one of these days.

Well, take it easy and keep up the good work! Later man.

Alke
05-23-2003, 08:38 PM
23MAY03

General Comments
First of all, my backpack smells. I left a boiled egg in there and forgot about it then today it, how can I put this.....it smells REALLY BAD!

Wibble Hey bro' HAHAHAHa, well see what happens. were supposed to go on a date here soon.

Bulk
9:00 4 eggs, cereal, 3 bee pollen capsules
11:00 protein bar, bagel, milk
1:00 4 peanut butter crackers, milk, bannana
2:00 salmon, broccoli, 1 cup rice
5:00 bagel, milk, bannana, 4 eggs
8:00 protein bar, bagel
10:00 cotage cheese, strawberries
12:00 cotage cheese strawberries
Weighed in at 190 so still on a 1lb per week gain :thumbup: :thumbup:

Workout Back/Bis[/u]
Wide Grip Overhand Pull-ups
BWx10
+25x8
+35x8 (+2)
+25x8
AWESOME!!!!! got those 2 extra reps I wanted last week! Ready to move on up to +45 hehehe

BB Rows
95x10
115x8
145x8
135x8
:D :D Another AWESOME set!! was able to kick it up to 145 today!

Good Mornings
75x8
95x8
95x8
Good mornings feeling better for second time around doing these. was able to add a little weight while working on form.

Standing BB Curl
95x10
115x8

Standing alternating DB Curls
50x8
60x8

Standing Cambered Bar Curls - inside grip - 30-second intervals
3 sets of 75x10

Static Hold
45 seconds with 105lb DB's

These felt awesome!!!! should be able to hit a full minute next go round with them! Come a long way from 85lb DB's for 45 seconds which was what I started with on these :D

Comments
Tried to keep arm workout light, which was hard to do this week for all my exercises. Really want to see what I'm capable of for 1RM's next week. I know I am not focusing on strength/power but it is good for me to know where I stand as far as strength. A lot of people think I can bench/lift/squat more than I can cause of my mass/size/cut. Most people dont get that as a bodybuilder, my size is not relevant to how strong I actually am since I am not training for strength. Strength is a by product of working my muscles to grow for mass/size/cut.

on a side note it was cool tonight cause someone came up and said I gots traps coming out of my ears :D :D

Skillz
05-23-2003, 11:41 PM
looks like ur back n biceps r doin great, keep up the good work!


Skillz

NateDogg
05-24-2003, 06:52 AM
Originally posted by Kenn
I would highly recommend gym equipment for more than pushing iron:thumbup: )

:eek: :hump:


Um...*cough* nice workout? :D

Alke
05-28-2003, 12:50 PM
28MAY03

General comments
WOW, 4 days off felt like an eternity! focused on keeping my diet in order since I had to change it for my limited budget.

skillz thanks bro! I apprec the compliments, I was really motivated to get in there today and see what I could hit for 1RM's!!!!

Natedog heheh, yeah and thanks for the glute/ham/raise/swiss/thing. I will be giving that a go here soon.

Bulk
9:00 4 eggs, cream of wheat cereal, 2 scoops wheat germ
11:00 bagel, protein bar, milk
1:00 bagel, 3 eggs
3:00 2 tuna snadwiches, milk
6:00 can of blackeyed peas
8:00 4 eggs, 2 slices of bread
10:00 4 eggs, 2 slices of bread
12:00 cottage cheese, strawberries
This is pretty much my new diet for the week until I get paid again, I also mix in some ground beef here and there....

Now for the WORKOUT!!!!!!! Back & Chest
SUMO Deadlift
135x10, 135x6
225x4
280x2
315x1
325x1 :D :D :D
AWESOME! nailed 315 and felt like cake. got super motivated up and hit 325!!!! :D this puts me 20lbs over my max last year before I quit. Gotta love what a good diet and some descipline is doing for my workouts!

BB Flat Bench
135x10, 135x6
185x4
205x2
220x1
230x1 :D
Another AWESOME lift! Really felt good to push 230 with full ROM!!

BB Rows
135x8
145x8
160x8
these felt great too, form is doing great on these and I am starting to up the weight more each week. 160 still felt light enough for me to keep increasing next week :)

hyperExtensions
3 sets of 20

DB Flatbench
60x8
75x8
75x8

DB Flatbench flyes
20x8
35x8
45x8
these are still progressing nicely :D the 45's felt a little tough but still nailed it with good form and focused on squeezing the chest.

Comments
AWESOME SESSION!!!!! was really pumped to hit some new records for myself! I have never focused on diet before and I think that is the most important thing IMO in getting my numbers up. I really apprec the help from everyone here :thumbup: :thumbup:

Okay, just gotta hit my squats for 1RM and then its off to a new routine. I will recap my workouts thus far and only about 3-4 more weeks to go before I hit the 20lb gain mark for my bulk. The next 3-4 weeks I will be doing supersets and this should put me over the top at an estimated 194+lbs (15%BF) and then I will start cutting again.

wibble
05-28-2003, 03:04 PM
Kick ass session there Kenn! :D Your lifts are lookin super strong! :thumbup: Good to see ya back in the gym!

Skillz
05-28-2003, 04:41 PM
i agree wit wibble, lifts r lookin great, n keep up the good work man

Skillz

NateDogg
05-28-2003, 05:10 PM
Anytime Kenn. Sumo's kick ass!

GhettoSmurf
05-28-2003, 07:46 PM
great job Kenn. especially w/ the Sumo'd :)

clvmike19
05-28-2003, 08:32 PM
Kenn, nice workouts. I wish I could put up 230! Im about 25lbs away lol. Good luck w/ the chick. Hit it once for me......lol jk

Wikked1
05-29-2003, 09:03 AM
Nice workout Kenn....Bench work looks really solid.....looks like we use similar weights at the gym too....I'm gonna pass this along because I really felt it last time.....I did chest last Saturday with a guy at the gym we did 2 sets of flies on every bench in the place....decline/flat/incline I think every inch of my chest was involved.......I don't know if you have tried this or not but I recommend it for something different.....

aka23
05-29-2003, 11:24 AM
Congratulations on the all the recent PRs. Nice work.

I noticed that you worked your back in each of the two most recently listed workouts. Both workouts included BB rows. Did you work the back on an earlier day than usual because you are starting a new split? I believe you used to do Chest & Tris instead of Chest & Back.

Workhorse
05-29-2003, 11:36 AM
Kenn, I read through the last few pages of your journal (not the entire thing) but things look great. Good job and keep up the awesome work!! :thumbup:

Alke
05-29-2003, 03:41 PM
everyone thanks for the encouragement guys!! yeah I was pretty stoked about getting those lifts! I didnt expect to hit 325 for deads, maybe 315 so yeah I was feeling great the rest of the day. Then when I got on the bench and hit 230 that was good too. When I was doing partials 220 felt pretty heavy and and I wondered if I was gonna be able to nail 225+ or not for full ROM.

aka23 that double back workout was the result of this rotational split I developed. check out my recap in the next post :)

Alke
05-29-2003, 04:07 PM
Recap
Only 3-4 weeks to go before I stop bulking. I am posting this recap to make it easier to see what I sort of routines I have utilized during my bulk.

Weeks 1-4
I focused on getting back in the gym and into a regular routine of working out after over a year off.
started my calories at 3000 a day, eventually topping out at 3600 cals a day for a gain of 1lb a week. Once a week I increased my calories by 1000.

Weeks 5-7
I developed a rotational 3-day split changing the combination of exercises each week
split-1 = back/chest tri/shoulders legs/biceps
split-2 = tris/chest leg/shoulders back/biceps

week 8
one week of drop sets followed by a 4-day break
I reached the 10lb gain mark of my bulk with 10.4% BF

weeks 9-11
I kept the rotational 3-day split utilizing partials for compound exercises

week 12
one week of speed sets for compound exercises followed by a 4-day break

week 13
one week of 1RM strength testing (I am currently at this point in my schedule)

weeks 14-16
I will be using the rotational split utilizing super sets
I should be at a 20+lb gain at week 16

Comments
I wasnt sure how this was going to work, but now that I have outlined everything it will make my next bulk easier. I plan on following this same schedule substituting pyramiding for the first four weeks. Hopefully I will get the same results next go round after my cut in june.

Skillz
05-29-2003, 04:39 PM
gonna start pyramiding too? i just started this week myself, after not havin done so in forever, good luck man

Skillz

GhettoSmurf
05-29-2003, 07:19 PM
so how much weight have you gained since starting the bulk? will we get to see pics?? :)

that sounds like a smart plan mixing things up like you did every couple weeks. i might have to try that

DK
05-29-2003, 08:29 PM
Good job on the deadlift man. What are you weighing in at now?

Alke
05-30-2003, 10:08 AM
skillz hey man thanks for checking in, yeah I didnt do any pyramiding before cause I was just getting back into the swing of things. Im thinking by adding it at the beginning of my next bulk it will get my strength moving pretty quickly after cutting.

ghettosmurf hey bro' yeah check out page 5 of my journal at about post 6, that was the 10lb gain mark. I should be hitting the 20+ mark at mid jun or sooner. Switching things up works for me, and as you can see I have it set up so everything is a gradual progression from higher weights/less reps to the 1RM week. then by switching to supersets at the end of the schedule it gets me ready for cutting again.
http://wannabebigforums.com/showthread.php?s=&threadid=27446&perpage=25&pagenumber=5

dkliewer thanks man for posting bro'! yeah I was super pumped after hitting 325, I never did that so its all new territory to me. even when I weighed 230 I only hit 305 back some some last year. Im excited to see how much farther I will go. I am eating better and have put more thought into my routines this year. right now I am at 190, going to weigh in tonight and should be at 191 this week.

Workhorse
05-30-2003, 10:10 AM
Update your signature with your new stats.... :) Great job.

Alke
05-30-2003, 09:05 PM
30MAY03

General Comments
BOOYAH!!!!!! this was a great day! school stuff is about wrapped up (almost) and I get my mountain bike next payday! Going tomorrow morning to pick up some whey (been out for 2 weeks :( and going grocery shopping later....payday is awesome :D

workhors thanks for checking in bro'! yeah, now that I gots my first 1RM's under my belt since getting back in the gym I can post my stats and goals, pretty much just been working for this week since february. I am just surprised that I am doing so well thus far with getting back my original muscle and even surpassing previous goals :D :D And I am learning MUCH more about nutrition than I ever thought I would thanks to this site.

BULK
9:00 4 eggs, 4 slices bread, 2 scoops wheat germ, 3 bee pollen capsules
11:00 bagel, protein bar, milk, tablespoon flax seed oil
1:00 3 taco bell tacos, LARGE ice tea, multivitamin
3:00 bagel, bannana, milk, apple
5:00 snickers bar, milk
8:00 2 tuna sandwiches, apple juice
10:00 can of chili
12:00 cottage cheese strawberries
bulk is still going according to plan!! weighed in at 191lbs tonight. 3 more lbs to go (estimated 3 weeks) to reach 20+lbs gain on this bulk :D :D :D I know I ate a little out of the ordinary today but that was because I was going to 1RM squats and wanted to make sure I had some fuel for that lift!! The snickers bar was pre-workout.

workout legs & Shoulders
1RM Squats going parallel
95x10, 95x6
135x6
185x4
205x2
225x1
245x1
AWESOME!!!!! cant believe I hit 245x1 :D :D :D sorry, I know.... lots of cheesy smiles but damn, I never hit 245 parallel like that before! After doing box squats going parallel is cake! The most I ever did before was 225 and I think I was short changing myself back then and stopping just short of paralell. This new territory and I cant wait to keep doing box squats and see where I go with a parallel squat next time I do 1RM's!

BB Seated Military Front Press
95x10, 1 set of front & side laterals with 10lb DB
115x8
135x6
135x6
115x8

Standing BB Front Raise
65x8
70x8
70x8
NICE!! got a gain of 5lbs over last time doing these.

Leg Extensions
110x8
145x8
170x8
170x8
These felt GREAT! was able to kick it up a notch this week and increase the weight.

Standing DB Lateral Raise
25x8
35x8
40x8
40x8
40x8
AWESOME!!!! I have absolutely no more issues with my right wrist on these. Once I located the problem (my wrist was rolling back on BB and DB bench exercises) and focused on my form my strength in the wrist increased. Got three sets with the 40's and looking forward to hitting the 45+ DB's soon.

Standing Calf Raises
4 sets of 25 with 140lbs

Comments
And thats the end of that chapter!!!! got a total of 800 on the big three, not too shabby LOL. (230 bench, 325 dead, 245 squat) 3 more weeks of super sets and then I get to getting SHREDDED again!!!!!

I am still thinking about how my diet is going to look on this cut......last time I didnt know about this site and my calories were WAAAY below maintenance and I lost a lot more muscle than I should have. but that isnt for another three weeks so till then BOOYAH!!!!!

-LOL

GhettoSmurf
05-31-2003, 06:55 AM
sounds lke thing are going GREAT for you. it sounds like you are also having a VERY successful bulk. congrats on 800 with the big 3. keep it up!!!

bradley
05-31-2003, 08:01 AM
Kenn I noticed back a couple of workouts ago that you were performing good mornings on back day. I would consider moving these to leg day and maybe alternating them with the SLDL. I consider a good mornings more of a glute/hamstring exercises more so than a back exercise.

Congrats on your progress thus far. It is nice to see the PR's everywhere in your journal. Keep training hard:thumbup:

wibble
05-31-2003, 09:22 AM
Awesome job Kenn! Looks like a great workout and you hit some nice PR's! Way to go on hittin the 800! Maybe in a few months I'll be able to get into the 800 club! ;) Keep it up! :thumbup:

aka23
05-31-2003, 05:02 PM
Nice work with all your recent PRs. I like how your routine changes in different weeks; with different splits, different rep ranges, speed work, etc. If my gains slow down, I might incorporate some of your ideas into my routine.

NateDogg
05-31-2003, 05:53 PM
Man Kenn, PR's falling like nothing! Nice work! Oh, and I agree with bradley on the good mornings.

Alke
06-02-2003, 04:11 PM
GS thanks man, yeah...this is the FIRST time I have kept track of what I ate and how many cals I was getting, and It has helped me to have a very nice bulk :) When people ask me what I am doing to gain mass they want to know what kind of routine I am following, but basically I attribute all my gains to my documenting my diet and keeping cals over maintenance.

wibble thanks! I am really happy with my strength thus far. Your probably pretty close to 800 yourself arent you? that dead was you pulkled was SWEET! its all about the mind over barbell hehehehe

aka23 yeah, I really wanted to take advantage of using different techniques. at first I wasnt sure if I was doing too much and going overboard, but I tried to keep things as simple as possible and made sure to give myself plenty of rest time (4 days)inbetween major changes in the splits. I REALLY liked the speed work, I think that was the most help to me.

bradley and natedog thanks for the props guys!! I am still a little stiff from that week LOL, I do a lot more stretching now than I ever have and I really think it is helping me recover better from my more intense workouts.

I thought about it, and if I move good mornings to leg day that would give me another exercise on leg day for hams/glutes AND it would free up my back day for more focusing on my lats. Thanks for the input on that:thumbup: A lot of these exercises are new to me, but I feel a lot more balanced since doing them (SLDL's, goodmornings, Sumo's, BB rows)

Alke
06-02-2003, 04:31 PM
02JUN03

General comments
Got out of class early and hit the gym at 3:00 instead of 7:00. I wanted to leave my evening free to go see "finding Nemo" with some friends later.

Workout Back & chest
Sumo Squats
135x8,135x6
225x6
285x6
285x4
300x4

Flat Bench DB press
65x6
85x6
90x4
95x3 :D
Those 100lb DB's are getting closer, I can almost taste them LOL

Super Set = Incline BB Bench / Standing Cable Flyes
135x8 / 70x8
185x7 / 70x8 (tried 80x8 but wasnt working too well LOL)

Super Set = BB Row / T-Row with BB
135x8 / 100x8
185x8 / 100x8
AWESOME!! was able to increase BB Row by 25lbs over last time around. Granted it was super heavy so not sure how it will feel next week, but for now it was a NICE jump :D

Static Hold
105lb DB for 1 minute

NICE! was able to nail it for a whole minute, last time I only got to 45 seconds. It was barely hanging onto the tips of my fingers though!! LOL

Comments
Well, this is the start of my superset routines, and let me be the first to tell you it is pretty INTENSE! Going from one exercise to the other really gets the heart rate up. The other exercises I am keeping the rep ranges at 2 sets of 6 and 2 sets of 4 to go heavy on them. This puts my total number of sets to 8 per bodypart.

Over all nice session. Those incline BB bench presses have a very different feel than flat bench, but that goes without saying I guess......lot of new exercises this three weeks also (cable flyes, arnold presses, upright rows, BB incline)

I will get my whole routine up here in a bit as well for some feedback as supersets are new to me and I could be missing something.

JustinASU
06-02-2003, 05:47 PM
Kenn--

Been a while since I have checked in your journal man, looks like your progress is coming along at an amazing pace. Good Luck with hitting the +20 lbs mark. Keep up the good work bro'!

wibble
06-02-2003, 07:40 PM
Awesome workout Kenn! Those 100lb DB's will soon be yours! :D Crazy jump on the BB Rows too! :thumbup:


wibble thanks! I am really happy with my strength thus far. Your probably pretty close to 800 yourself arent you? that dead was you pulkled was SWEET! its all about the mind over barbell hehehehe

Yeah I imagine I am. Thanks for the compliment on the Deads. :) I think I could probably manage 310-315 on Deads. 305 was tough but I think I could have pulled more. I guess my max Bench is around 200, maybe 205 or so...max Squat I have no idea. Never tried maxing on them before. I might try for the 800 club sometime during the summer. I might be there now or I may not. It was never one of my goals though so I'm not too worried about it. :D

Wikked1
06-03-2003, 06:48 AM
Hi Kenn, I thought since we're on a similar mission I'd look in on your journal........Sumo Squat?? Super Setting yeah keeps the heart rate up there.....good workout ......going to steal some ideas there.....Static Holds.......yeah I've become too dependent on my straps for shrugs.....

Alke
06-03-2003, 02:09 PM
justinASU thanks bro' ,yeah I dont think I'll have a problem hitting the 20lb mark seeing as it is just around the corner now!!!

wibble thanks for checking in man, yeah I know what you mean about goals not being for numbers, I was pretty surprised myself when I added them up and it was 800. Im not sure exactly what my goals are since I just enjoy working out and the sense of inner confidence you get from it. This whole journey started out of high school when I weighed 129 lbs and needed a waiver just to join to military I was such a skinny ass LOL.

wikked1 hey bro!, yeah sumo squats are AWESOME! I really like the wide stance and I enjoy the feel of the lift more than a conventional squat. I will probably switch back to conventional at some point, maybe when I hit 400 sumo style Ill go back. I am almost at the end of this bulk and switching to super sets seems to help me to get in the mindset for cutting here soon. Super sets seem more areobic than the normal 3-4 single sets.

I REALLY like the static holds, My forearms have really started growing since doing them, and my traps seem to benefit as well since your just standing there holding 105lb DB's and you need to square off your shoulders and stabilize them while letting them stlowly roll out of your grip as you lose strength.

aka23
06-03-2003, 02:21 PM
Originally posted by Kenn
I will get my whole routine up here in a bit as well for some feedback as supersets are new to me and I could be missing something.

Nice gains with the BB rows and DB press. The article at http://www.bodyworks-nutrition.com/howtobeuilmo.html lists some possible supersets and gives some additional information.

Alke
06-03-2003, 02:56 PM
aka23 hey man, thnaks for the props, my weights are steadily increasing and I really feel that my form is becoming more and more critical in getting a lift with heavier poundages. I'll try to check out that link later.

My next 3-4 weeks - rotating split super set schedule
split 1 back & Chest
Flat Bench DB
superset incline BB / cable flyes
Sumo's
superset T-rows / BB Rows

split 1 Tris & Shoulders
BB military
superset upright rows / Shrugs
One Arm Reverse Grip Cable Pulldowns
superset CGBP / Dips

split 1 Legs & Bis
Box Squats
Good Mornings
Calf Raises
superset LEg press / Leg Extensions
Standing Alternating DB Curls
superset Hammer curls / Chins

split 2 Tris & Chest
BB Incline Bench
superset Flatbench DB press / DB Flyes
CGBP
superset One Arm Reverse Grip puilldowns / Dips

split 2 Legs & Shoulders
SLDL's
Good Mornings
calf raises
super set Box Squats / leg press
Standing DB side laterals
superset Arnold presses / BB Front raise

split 2 Back & Bis
Wide Grip Pullups[/b]
superset BB rows / t-Rows
Standing BB Curl
21's with DB's

All super sets are done as 2 sets of 8-10 and the single exercises are done as 4 sets for a total of 8 sets per body part. The super sets go REALLY fast (mondays workout was quicker than I expected). I am hoping recovery time will be just as quick :D :D

Alke
06-04-2003, 01:06 PM
04JUN03

General Comments
hit the gym at 11:00am instead of my normal 7:00pm, my friend wanted to go in the morning and that is the earliest I like to work out. I want to make sure I have a good calorie base under my belt before hitting the weights. Was able to consume 1000cals before working out today.

BULK
8:00 protein shake, yogurt, 2 scoops wheat germ, 2 slices bread, 3 bee pollen capsules
10:00 protein bar, bagel, milk
12:00 grilled chicken, 1 cup rice, fried potatoes, milk, multi-vitamin
2:00 2 tuna sandwiches, milk, banana
5:00 can of blackeyed peas
7:00 1/2lb lean ground beef, 2 slices bread, flax seed oil
9:00 cottage cheese, strawberries
11:00 cottage cheese strawsberries

workout Tris & shoulders
Seated BB miltary Front Press
1 set of front, side lateral raises with 10lb DB for 12 reps
BBx10,95x10
135x6
145x6
155x4
160x4
AWESOME LIFT!!! first time hitting 160 for full ROM, was only able to hit 155 as a partial few weeks ago so those are really paying off now. I like these cause I can really feel it working the shoulders. I have good bar speed and I lower the bar all the way to my chest before pushing. My form for these feel good, although I notice the arch in my back gets a little more pronounced on these higher weights. I am not sure if this is good or bad yet, it could be cause of my height and long arms, but so far everything feels good so I am not sweating it.

Superset Standing Upright Rows / BB Shrugs
70x8 / 225x8 (mistake, 225 was a bit heavy but hit it anyway.......)
85x8 / 205x8 (much better, this is where I should have started my set at)

These were alright, both of these are new exercises and I need to find out where my stregnth is on these. I made a qood guess of where to start with the upright rows with good form, but really misjudged the shrugs thinking I was gonna do 225 with good form, will start them at 205 next time.

One Arm Reverse Grip Cable Pull-downs
100x6
110x6
120x4
120x4
:D :D I am gonna own that stack!!! I absolutely LOVE doing these LOL. I started these a bit different two weeks ago and have already added 1/4 inch to my arm size due to triceps growth. Since this is the only thing I have altered to a large degree in my arm workout, I really feel this is the cause for that, as prior to doing them this way my arm size did not increase for 4 weeks.

I used to pull the weight to full extension, then release the negative portion to just parallel (keeping tension on the triceps) before pulling to full extension again. NOW what I do is EXPLODE, pulling the weight down to full extension, hold for a second, then release the weight all the way back to starting position, letting go of the handle for a second before begininning another rep.

Superset CGBP / Dips
155x8 / BWx8
155x8 / BWx8

Decline Crunches - 20 second intervals
4 sets of +50x25
1 set of +50x15/+25x5/BWx5 = 25 reps

Comments
NICE SESSION overall, was able to get some PB's on both of my heavy exercises today. I have noticed that during this 16 week plan I have not been as sore as I used to be when working out. Maybe the correct calories, or the way I am working out now, but I remember I used to go to failure on EVERY set back in the day, and was sore after most of my workouts.

** I am happy to see that you dont have to make yourself sore to get progress :) (now if I can just get my friend to realize this. He really pushes himself and I have a hard time holding him back, I guess it is something you have to figure out for yourself. All I can do is give advice)

Workhorse
06-04-2003, 01:08 PM
Great job Kenn... numbers look great and the diet looks good too... awesome job!! Keep it up!! :thumbup:

wibble
06-04-2003, 01:53 PM
I agree, everything is looking awesome! Nice weight on those Military Presses! I'm still hoping to hit the plates on those. I'll be there in about 2 weeks if all goes according to plan. :)


I am happy to see that you dont have to make yourself sore to get progress

:thumbup: I'm hardly ever sore after a workout. My legs are a little bit from the other day but nothing like some of my friends complain about. I tapped one of my buds in the leg hours after he did his leg workout and he started bitchin about how sore his quads were. Glad I don't get like that. :D

Keep up the good work!

Wikked1
06-04-2003, 02:01 PM
Nice Solid Workout Kenn....1/4" gain on the arms in two weeks? MAN now I need to check out your arm routine......is that one armed reverse grip similar to a press down motion with your palms facing you??

Alke
06-04-2003, 02:34 PM
workhorse thanks man! I was really in the groove on BB presses today.

wibble LOL, yeah, I know the feeling, I used to train for that feeling thinking I HAD to be sore to get results. I know youll be hitting plates on those yourself soon!! Let me tell you, its an awesome feeling.

wikked1 thanks wikked. yeah, I was kinda frustrated my arms were not cooperating the last several weeks of my bulk. So I thought if I switched gears and started hitting tri's a bit harder and left biceps to do their own thing something would give. And it worked! I changed the way I did reverse grip presses and got some growth. Im not saying it ius the ONLY cause, could be diet, sleep, recovery or combination, but since focusing on the PULL with these and giving up the time-under-tension it really helped me. Oh, and your right about the grip, it is reversed so the palm is up, and you pull down.

Kirman
06-06-2003, 05:33 PM
alrite kenn,
weights seem to be progressing quickly as normal :D
I just got back from spain my friend and i have 3 pictures of the Cafe Del Mar SunSet if you would like them sent your way.

Now i'm back at home i had to make another new routine cuz i dont have all the gym equiptment..

i just wanna know if working my chest and back like this is ok 2 times a week.. including with the rest of my workout..



Chins
Bent Over Row
SLDL
Incline Bench Press
Flat Bench Press
Flys

i do 3 sets of 6 - 8 and in a week i do that routine 2 times..
Monday and Thursday..

is this enough to stimulate growth ? cuz i kinda gatherd that it only takes 24 hours for them to recover and then they need training again ,, any advice kenn or others?

cheers and good luck!

ps i just bought myself a new blender lol WHEY!! lol :D

Alke
06-06-2003, 08:58 PM
hey kirman wassup bro'!

was wondering how your time in spain was going......glad to hear you got some pics, I keep kicking myself I didnt get as many pics of my time overseas as I should have (6 years). lotta memories though :D

okay, heres my .02 on your chest/back routine for twice a week.
A lot of people work bodyparts twice a week and get GREAT results doing that (I think aka23 works them twice a week), just be careful of overtraining, but you already knew that.

Those exercises look perfect for building quality mass:thumbup: :thumbup: What I would suggest though is to alternate SLDL's with Deadlifts, and only do them once a week, but everything else you have listed would be okay to do twice a week. Both SLDL's and Deadlifts are great mass builders and take a lot out of you, so once a week on deads or SLDL's is plenty to provide growth and progression IMO.

Another suggestion for you (something aka23 got me thinking) - if your doing a weight for 2 sets at 8 reps and you are not able to increase the weight, another set of 8 reps at the same weight isnt going to stimulate more growth. 2 sets are plenty (I think aquite a few people here only train 2 working sets and get great growth). If you think you can increase the weight though, by all means crank out another set of 6-8!!

Another thing (this is something I do, so it probably doesnt work for everyone) pick an exercise to go heavy on (90% intensity - yes intesity is a relative term, just pick a weight that you need a spot on reps 6-8) then for the same exercise later that week (since you are working one bodypart two times in a week), go light (75% intensity - all 6-8 reps without a spot and still have strength left over for more reps, but dont do more) This way your going heavy, pushing the barrier - then going light, getting blood in their and not overtraining. If you notice on my workouts I dont get PB's on EVERY exercise. I go light on some and push it on others. I think because I alternate the exercise I go heavy on one week then light the next time it gives the mscle time to grow and be ready for my next heavy day. (I used to go heavy-balls-to-the-wall intensity EVERY session, and damn that was a lot of wasted energy)

For Flyes - this is how I do them. A lot of people go REALLY wide on them, turing their arms into a pair of wings LOL, I dont do that. I keep the elbows in close to the sides of my chest, weights are tight in next to the body almost touching (but not) your chest, palms facing each other. Then I PUSH straight up, utilizing a chest contraction and also using the lats to push the weights. the arms are just their to hold the weight. Think chest and lats. PUSH straight up, get a full contraction, and come back down in starting position. Pretty much the same thing for Flatbench DB presses, get that chest contraction and you'll have a chest that can crack walnuts in no time LOL :D :D

okay, on to my workout (its a doozy!!!!!!)

Alke
06-06-2003, 09:33 PM
06JUN03

General Comments
Just a great day overall. I created my first animation 3D model in 3DS-Max, a warrior girl that so far only has a naked body and no face LOL, but I will get to that next week in class.....

Bulk
Forgot my little food book of what I ate, I did treat myself to a few tacos though, which is something I should not be doing LOL. As far as weight goes, I hit 192lbs. Only 2 more pounds (2 more weeks) to go for the 20+ gain mark!!!

Workout Legs & Biceps
Box Squats - on "8" Box
95x6
105x6
110x4
125x4
Worked on a slow progression here, box squats are waaay harder than just going parallel. I am really getting into these though, and I can tell I am getting strong fast on them. I am all done with the chiropracter and I really dont have any of the tightness in my back I used to, hope it stays that way.

Standing Alternating DB Curls
65x6
65x6
70x4
75x3 :D :D
BOOYAH BABY!!!!!!!!! Thats what Im talking about, spent about 5 minutes psyching up for that sh!t, grabbed the 75's and I was so focused the first rep flew up! Then I realized how heavy it was on rep 2 and I just shook my head and cranked out number three! Hows that for a curl jockey? LOL(I actually did 4 but the fourth one literally sucked ass on form, so I am not counting it)

Superset Leg Press / Leg Extensions
2PPSx8 / 135x8
2PPSx8 / 135x8

Standing Calf Raises
4 sets of 250x12
this is the entire stack!! Need to find a way to add plates to the machine now! Damn stubborn calves, what is next - attaching a house jack to the cornerstone of the gym and rep out with the gym on my shoulders??????

Good Mornings
95x8
105x8
115x8
These are one of my new exercises, (same with box squats) So I dont think it is fair to bold anything yet as I am a newbie to these exercises and will be progressing rather quickly with it as I get used to the form.

Superset Hammer Curls / Chins
45x8 / +25x8
45x8 / +25x8

Hanging Leg Raises - 30 second intervals
3 sets of 10
I only do these to pre-exhaust my abs for weighted crunches....at least until I can get those ankle weights.

Decline Crunches - 20 second intervals
4 sets of +50x25
one drop set +50x10/+25x10/BWx5

Still cant get all five sets at 25 reps after pre-exhaustion, one of these days!

Comments
Let me tell you I was flying high after that DB Curl session! Even when I was lifting before I never hit 75lbs on a curl!!! feels great to bust an old PB! Next stop are those darn 100lb DB's on flatbench DB press :D (only 2 more weeks of my bulk left and if I can hit it for even just one rep I'll be very happy!!!)

On a side note, I have to give my friend props on his workout today. He is still working out and today was his best session ever IMO, on our superset of curls and chins bro' did BWx8 then BWx6! last year he was struggling to get 2 reps raw! He is gonna do aright'

-booyah baby!

aka23
06-07-2003, 12:05 AM
Nice work with the DB curls. 75lb is quite impressive.

I am also limitied by the size of the stack during standing calf raises. Last week I tried putting a dumbbell on top of the stack. Long term solutions inculde doing standing calf raises in the hack squat sled or in the smith machine.

Kirman
06-07-2003, 05:39 AM
Hey kenn thnx for the excellent advice gonna put it into my next workout which is 2day .. i slept in woke up at 12.. o well lol

i've had a hard time with my weights lately. When i arrived home for a week i had no energy and i didnt know wot was up with me. and it made me feel like crap cuz i hadnt done anyweights and i was just on a down.
I was wacking my brains and thinking whats up with me? I eat well,drink,,sleep and rest well and i don't over train i get plenty of rest and then well on the monday of the next week i got a cold i was like weird my body knew b4 it hit me that i was getting a cold so i was like :( another week of :(

Now i'm better and i kicking up a storm in ma room again :D
But one of my mates came rnd who hasnt seen me in ages and he was like fcuking heck kirman your loads stronger and i was like i ant done owt for 2 weeks he was like shocked to see wot i was lifting on incline bench and i was like u know i am like well into my training now. He was like your off to college to pe science arent ya and i was like yer am now.. am dead prowd and yesturday when i hit ma chest and back nice and easy cuz ma first day back i was like nice1!! lol feels great 2day :D
That friend of mine wants me to join the gym with him and train him. i was like wow lol.

What you said about training one body part extra hard once a week, can i do that on any exercise? like for chins (cuz we love em) lol i just add extra weight on em?

I'll email you them pics if you got an address i can send em to.

thnx again my freind.. happy training

Alke
06-07-2003, 11:11 AM
aka23 thanks bro', the 70's are getting easier so I thought I would hit 75's. HEAVY but got three good reps. Yeah, I dont know about my calves. I used to bike race when I was in germany and they are quite used to stress (and currently I walk 2-3 hours a day cause I dont have a car and got to get to and from work,school,play) I am thinking of looking at the hack squat get more weight on them. Another thing I might try is the stack for as many reps as I can and IMMEDIATELY drop the weight and rep as many as I can, and ujust keep working myself down the stack......

kirman cool, thats great others can see your determination and focus. That is one of the reasons I like BB. A lot of people WANT that focus, but not everyone has the determination. good to hear your strength has progressed on those inclines!

about going heavy, I probably worded that wrong. pick a weight you need a spot on reps #6-8 of a 6-8 rep session. for light, pick a weight you can do ALL 6-8 reps without a spot. And yes, pick any exercise to go heavy on, but remember which ones you went heavy on cause your gonna go light the next time you do that exercise.

ex:
session 1
Chins (heavy)
Bent Over Row (light)
SLDL (heavy)
Incline Bench Press (heavy)
Flat Bench Press (light)
Flys (light)

session 2
Chins (light)
Bent Over Row (heavy)
Incline Bench Press (light)
Flat Bench Press (heavy)
Flys (heavy)

just kind of play with it and see how your own body responds to two times a week.

I like alternating sessions cause it gives you motivation to look forward to your next heavy session, and remember to EAT! Carbs are not evil, especially when going heavy, your gonna need fuel for that (If you cant get an MRP, bagels are the best IMO for carbs @45 and cals @250) Im gonna miss my bagels when I start cutting :(

Kirman
06-08-2003, 04:20 PM
hey kenn i had some bad news 2day about my x g/f so i was like :mad: and i got like on a rite downer aswel so i got my friend rnd and we hit the weights hard... he went home like ouch my chest lol and i was like :D and also i was going to go out next saturday and go out rnd the pubs and clubs to have a few beers with ma friends but insted we're off to have a game off football lol and i'm spending my money on more protein and amino acid tablets.. i was thinking about creatien but i've never used it b4 have u ?

he said he wants to come rnd and workout wiv me more often so im like nice another person lol ..

did u get them pics hope so..

Wikked1
06-09-2003, 08:00 AM
Kenn.......dude....75 db curls? AWESOME! I wish I could get NEAR that........I despise my puny biceps (grow you little ba$tard$ GROW!!) Real nice workouts.......you'll have to tell me about these box squats....what's the deal? Keep up the SOLID workouts!!

Workhorse
06-09-2003, 08:15 AM
75# DB curls... I fear I will never see those... I've never seen anyone do those in fact... and there are some huge boys at my gym. Great job.

Alke
06-09-2003, 08:52 PM
09JUN03

General Comments
another monday rolls around and was supposed to get up at 7:00 but didnt and ended up getting to class an hour late. I HATE being in a rush to get somewhere........

kirman yeah, get out and enjoy yourself. Thats what I need to do.....get to a bar, get buzzed, meet a hot girl, (censored). But okay, I have used creatine. When I first started working out back when. I was not eating right and looking for the magic ingrediants to do everything for me. It DOES work, but now I wonder how much BETTER it would work now that I have my diet and routines in order?

wikked1 thanks bro! yeah I was like VERY happy with that! I really think that is the end of the line for a bit. I will stay around the 70 to 75lb DB range for heavy day until I get more reps out of them. 3 reps were VERY hard. (also, my gym has switched out to those goddawful rubber weights that are HUGE compared to iron plates, and 75lbs of rubber is quite large - awkward even)

Workhorse thanks man! I had been used the 70's before in 2000, that was when I was working as a beer delivery driver. loading 1000+ cases of beer on and off a truck can really build some core strength in your arms.

Workout Chest & Tris
Incline BB bench
185x6
185x6
195x4
205x4 (spot on #3, #4)
Got some nice progression going today. Made it to 205 and I was happy about hitting 2 reps on my own, but needed the help of a spotter for the last two reps. Really pushed it past failure on this today. Not sure how I feel about incline yet, I think I like flatbench better, but still two more weeks of this routine left and I know I will be stronger for it on bench when I do flatbench again.

CGBP
165x6
185x6
190x4
195x4 (spot on #3, #4)
NICE! Was able to add some weight to these, but I got to tell you I am about tapped out here. This was VERY heavy. Actually both incline and CGBP were heavy. First time that I have really need a spotters to this extreme. Could just be an off day............

Superset One Armed Reverse Grip Pulldowns / Dips
70x8 / BWx8
80x8 / BWx8

Superset DB Flatbench Presses / DB Flatbench Flyes
65x8 / 35x8
75x8 / 35x8

Comments
Overall nice session, a little dismayed about needing a spot on some of my reps today. Should have been able to nail the sh!t, but I'll get it next time!!

- BOOYAH BABY!

wibble
06-09-2003, 10:08 PM
Nice workout Kenn! Good job with the 75lb DB Curls too...all I can say about that is god damn. :) You're CGBP and Incline are lookin pretty crazy too, nice job on them even if you did need a spot for a couple reps. You'll be doing them solo in no time. :thumbup:

Alke
06-11-2003, 12:29 PM
wibble thanks bro' I think it is just the stress of school affecting me mostly, only two more weeks to go, and final projects are a biiatch. Since it is an art school, its not like studying for a test, I have to prepare and render out stuff like package designes, website designs, storyboards (like 30-40 drawings and a script) and fine art stuff.....its fun to do, just time consuming. I just have a lot of crap on my mind and I am trying not to let it hinder my motivation in the gym......

Alke
06-11-2003, 01:05 PM
11JUN03

General Comments
Still cloudy here in minneapolis! no sun for the past 3 days and more cloudy weather for the next 2-3 days :( I am a sun person, I like the hot weather, the hotter the better!! got one year of school left and then I would like to move somewhere HOT!!!

Workout Legs and BShoulders
SLDL's
165x6
185x6
205x4
215x4
AWESOME! kicked it up +30lbs over last week. I can definitely feel these working the hams.

Superset Box Squats 8" box / Leg Press
95x8 / 2ppsx8
95x8 / 2ppsx8
Got a few looks today on these, like no one ever saw a box squat :D, course they havent - its the YMCA and I have yet to see anybody else do HALF the exercises I do LOL. (well, if I had'nt found this sight I probably would not be doing these exercises either.......)

Standing DB Side Laterals
30x6
40x6
45x4
45x4
NICE! tried doing the 45lb DB's and hit it! I could really feel the power on these today, although I did notice my form is starting to go on the 45's so I will need to stay in this range for a bit before upping the weight again.

SupersetSeated Arnold Press / Standing Front BB raise
40x8 / BBx8
40x8 / BBx8

Good Mornings
95x8
95x8

Standing Calf Raises - Strip set, no breaks
250x30, 200x15, 150x10

Hanging Leg Raises - 15 second interval
3 sets of 12

I will have those ankle weights next time around for these, I am interested to see how they will work.

Decline crunches - 10 second intervals
+50x25
+50x25
+50x10, +25x10, BWx5 = 25 reps

These were fun today, I droppped the interval time and focused on 3 sets. This guy commented on my crunches today and he was like "now those are crunches!" he laughed and said I make his 40 second breaks look easy. Then I told him I pre-exhaust them with hanging leg raises and sometimes do 5 sets with 20 second intervals sometimes more, sometimes less. We talked a bit and he liked how I did my crunches and said he was motivated again now to try some quicker intervals and strip sets like I was doing. Never thought I would be anyones inspiration for abs :confused: but I have been working them better than I ever have before :D

Comments
Cant wait to cut, I am getting pretty bulky now and Im curious to see what 8-9% BF will look like at this point in the game. I am guessing I am at 14% right now seeing as how I was 12% @ 3 weeks ago. I think I will be playing raquetball for my cut as well, they have courts at the "Y" here and I used to reallly enjoy that game.

-Booyah Baby!

wibble
06-11-2003, 01:26 PM
Good job with the SLDLs, you're gettin up there on those! Your side Laterals are pretty crazy too. :) Good job on the workout as usual! When are you planning on cutting btw?

Wikked1
06-11-2003, 01:29 PM
Nice workout Kenn....DAMN man Side lat raises...db curls you're killing me......making me feel like a wimp! (repeats to self "it's not about the weight" and clicks damn casual business dress shoe heels 3 times)

clvmike19
06-11-2003, 02:42 PM
Minneapolis sounds like the cloudy,gray mess that Youngstown Ohio is. We have two seasons here Gray and Hot. We are currently in gray where there is a thick blanket of gray that covers the sky daily for atleast 6months of the year. I hate Gray.

Alke
06-13-2003, 01:39 PM
thanks guys, I really feel my bulk has gone extremely well, better than I expected actually. I knew muscle memory would play a part in my progress, but I have already surpassed my previous bests for lifts, and still going.

hey wibble I will be cutting as soon as I reach 194+ lbs. I will be switching to higher reps and less weight using one heavy exercise (3 sets of 8) and 2 light exercises (4 sets with rep range 10-12). I will not be doing any tapings during my cut, I want to focus on increasing strength for reps and cutting to @9% BF.

I also want to not that I am VERY sore for the first time in my hams LOL, that 215 SLDL really did a number on me. (That was why I put sumo's on monday after SLDL's on wed, I wanted to give myself time to recover if this happened)

Doing back and arms later today, going heavy on widegrip pullups, I really like these and I hope to get +45 up for 4. My friend did +10 last time so I am thinking he should be able to hit +25x4, well see what happens.......

wibble
06-13-2003, 04:26 PM
Originally posted by Kenn
thanks guys, I really feel my bulk has gone extremely well, better than I expected actually. I knew muscle memory would play a part in my progress, but I have already surpassed my previous bests for lifts, and still going.

Thats awesome man, your bulk definitely did go well! I wish mine would go half as well! ;)


Originally posted by Kenn
hey wibble I will be cutting as soon as I reach 194+ lbs. I will be switching to higher reps and less weight using one heavy exercise (3 sets of 8) and 2 light exercises (4 sets with rep range 10-12). I will not be doing any tapings during my cut, I want to focus on increasing strength for reps and cutting to @9% BF.

Sounds like a good plan! How heavy are you hoping to be at 9% bodyfat?


Originally posted by Kenn
I also want to not that I am VERY sore for the first time in my hams LOL, that 215 SLDL really did a number on me. (That was why I put sumo's on monday after SLDL's on wed, I wanted to give myself time to recover if this happened)

I hear ya there. The first time I ever went heavy on the SLDLs I was aching. I loved it because its the first time my hammies were ever sore. They're getting used to taking a beating now though. :D

aka23
06-13-2003, 05:03 PM
Nice gains on the SLDLs. I am curious why you choose to workout at the YMCA, if you are in college. Does your college have a decent gym? The YMCA in my area has inferior weight equipment to the college gyms I have seen.

Alke
06-13-2003, 08:52 PM
13JUN03

General Comments
School is almost over and I am about caught up with homework, so stress has dropped a few notches since monday. Looking forward to the weekend.

Come a long way since february, when I started this bulk. I hit 194lbs today on the scale so that marks a 20lb gain in 15 weeks. :clap: :clap: I will have final tapings next week to see where all my gains went and a BF check. Once I track my friend down I will get some some new pics to compare to my last ones at 174 & 184lbs. It'll be cool to see the changes side by side.

wibble uhm, I have absolutely no idea what my weight will be at 9% BF. All I know is I am going to try to lose weight at about a half pound each week and focus HEAVILY on BF checks more than the scale. I am thinking of getting BF levels checked every 2 weeks to have tighter control over that aspect.

aka23 thanks aka, Im paying for those gains today LOL, I noticed that I am hungry as a moose as well. Seems my body needs more fuel to take of those aches in me hams!!! I hit 4000+ cals before 6:00 today, I havent been this hungry in a while, must be a serious GROW day.

About the gym, my college is a private school (no campus or gym of its own) and is a building right across from the "Y". My "Y" has very good selection of weights, downtown minneapollis, and only costs $9.00 a month with financial aid forms.

Workout Back and Biceps
Wide Grip Pull Ups
+25x6
+35x6
+45x4
+45x4
AWESOME!!! this is very nice! I have wanted to pull +45 since I started this bulk in feb and it has finally happened! Nice and easy pull, couldnt have asked for a better lift on these. I knew when I hit +35 for 8 last time on heavy day this would work.

Superset BB Rows / T-Rows
145x8 / 2platesx8
155x8 / 2platesx8

Standing BB Curl
95x6
115x6
135x4
140x4
NICE!! another good lift here! Weight is feeling very heavy, maybe a bit too much arch in my back for the fourth rep, but all good.

Good Ole Fashioned 21's
2 sets of 40x7 lo, x7 high, x7 full ROM

Nice blood rush on these in the arms....my friend really enjoyed doing these himself LOL

Hanging Leg Raises - 30 second interval
3 sets of 10 with +6lbs

Got those ankle weights to use on these, REALLY make a difference. I got the ones that are adjustable up to 10lbs which I will do next go round. Once I do 10lbs I will buy another set of these and use both sets for a progression up to +20lbs. Nice fit and stay right where you want the weight = on the ankles and no worries of dropping weight or having a DB slip from between your feet :)

Decline Crunches
+50x25 (no break) +25x25 (no break) BWx25
30 second break
+50x15 (no break) +25x15 (no break) BWx15
30 second break
+50x10 (no break) +25x10 (no break) BWx10

something new here, tried multiple strip sets with a break between each. VERY intense!!

Comments
nice session, really felt like I did something tonight! Some people come up and ask why I do certain exercises the way I do, others just stare. It used to make me feel uncomfortable, but I am used to it now. I REALLY want to get into some form of certification for weight training and work in a gym, I am really enjoying myself.

-Booyah Baby

NateDogg
06-13-2003, 08:55 PM
Nice pull-ups and heavy curlin'!

wibble
06-13-2003, 08:58 PM
:withstupi

Awesome job dude! :D

Tankette
06-13-2003, 10:43 PM
Lookin' good, Kenn...great job on the pullups:clap:. Feels good to finally reach a goal. So how much weight are you aiming for now;)?

GhettoSmurf
06-14-2003, 06:41 AM
dude 20 pounds in 15 weeks is awsome! great job. it sounds like you are having a very successful bulk.

pruneman
06-14-2003, 08:03 AM
Congrats on the 20lb. Thats quite a nice bulk.:burger:

Wikked1
06-16-2003, 12:41 PM
Awesome job on the bulk! Thanks for the inspiration to go a little heavier on those shoulder front raises!!

Alke
06-16-2003, 09:16 PM
16JUN03

natedogg, wibble, gs, wikked thanks guys, I apprec the props. I cant believe it has been four months of bulking already.

tankette hey, thanks for stopping by tankette :) Actually, I am done bulking and will be cutting starting next week. I will cut till I get to 8-9 % BF then bulk another 20lbs :D (the next twenty pounds will surely be freaky big LOL)

pruneman thanks, it did go better than I expected and I thank everyone here for their help. Now the tough and scary part begins, cutting.

Tapings
all I got to say is AWESOME! I am very happy with how my diet and routines have made this a good solid 20lbs.

bodypart/ current taping / 4 week gain / 19FEB03 taping / overall gain

chest 45" (1/2") 43" (gained 2 inches)
arms 15 3/4" (1/4") 15 (gained 3/4 inches)
forearm 13 1/2" (1/2") 12 1/2" (gained 1 inch)
thigh 23 1/2" (1/4") 21 1/2" (gained 2 inches)
calf 15 1/2" (nothing)
waist 33" (1/2") 32 (gained 1 inch)
BF beginning was 6.8% and final BF was 13.6%

Comments
Now if I can hold on to some of these gains for my bulk, that would be cool :D In all honesty, I am not sweating it. I know that when I am done cutting I will be better for it and the next bulk will kick serious ass!!!!! Its all about two steps forward and one step back and two steps forward again LOL

-Booyah Baby!

wibble
06-16-2003, 09:22 PM
Nice job Kenn! Looks like you gained a nice bit there in those 4 months! :thumbup: Good luck with the cut man!

GhettoSmurf
06-16-2003, 09:30 PM
very sucessful bulk Kenn. I've read your past posts in this journal, and you sound like you know exactly what you are doing.going to do. I predict a very successful cut in the future for you :)

Alke
06-16-2003, 09:37 PM
16JUN03

General Comment
sessions sucked. could not focus tonight, not sure what was up but here it is:

Workout Chest and Back
Sumo Deads - speedwork
135x8
185x3
205x3
225x3
250x3
Was happy with this, good speed and form was right in the groove. no complaints here, just working it :)

Flatbench DB Press
75x6
85x6
100 x miss
90x4
90x4
REALLY wanted to nail the hundred for a rep or two since this was the last week of my bulk. guess you cant winn them all LOL, focused on the 100's, set them back and rolled back on the bench. hoisted them into the top position (heavy but got them set), lowered them into what was to be one full ROM rep, but they didnt go up!!!!! Ah well, pumped out two sets of four with the 90's and that was it.

someone was watching and said he would spot if I wanted another go at it, but I said no. I dont want to push it, I dont want to let my ego injure me, Im doing too well to be stupid now.

superset BB incline / Standing Cable Flies
145x8 / 70x8
165x8 / 70x8

Superset BB Row / T-row
155x8 / 2 plates x8
185x8 / 2 plates x8

Comments
Nice quick session. Nothing special, couldnt get into it tonight. I am gonna be on a break now and wont workout again until monday at the start of my bulk. Just gonna let my body get nice and fully recovered before I surprise it with those limited calories on monday LOL

Didnt get those hundreds like I wanted on DB press, but I did nail the 75's on DB curl and hit the widegrip pullups weighted with a 45. Some personal goals get met while others fall just a hair short.

-Booyah Baby!

Workhorse
06-17-2003, 07:47 AM
Great gains Kenn!! And your chest/back workout looks really good! great job man, keep up the awesome work!! :thumbup:

Coke
06-17-2003, 07:52 AM
:withstupi
solid workout man.

aka23
06-17-2003, 08:04 AM
Originally posted by Kenn
chest 45" (1/2") 43" (gained 2 inches)
arms 15 3/4" (1/4") 15 (gained 3/4 inches)
forearm 13 1/2" (1/2") 12 1/2" (gained 1 inch)
thigh 23 1/2" (1/4") 21 1/2" (gained 2 inches)
calf 15 1/2" (nothing)
waist 33" (1/2") 32 (gained 1 inch)

Those are excellent measurement gains, esepcially on the chest. Nice work.

Wikked1
06-17-2003, 09:30 AM
Just really good gains Kenn.....any idea what your goal is for cutting?

Alke
06-17-2003, 05:43 PM
thanks for the replies everyone. After this week I will be gone for three weeks, my school is on break and I dont have the internet at home. I will be back later in july with a new cutting journal and some post-bulk pics.

in the meantime, I hope everyone else achieves thier own goals and I look forward to catching up on everyones journals when I get back.

-booyah baby!

GhettoSmurf
06-17-2003, 07:25 PM
have a good time kenn!

Coke
07-07-2003, 12:45 PM
:spam:

Alke
07-09-2003, 08:08 PM
just wanted to give a shout out to everyone, BOOYAH BABY!!

start school next week and my first 8:00am class in 2 years, havent gotten up before 8-9am in a long time LOL.

let me tell you this cutting thing is hard to get a hold of.......I have lost 2 pounds a week so far, and trying to get it under control to .5 a week. My energy levels have only just started to balance, they were pretty low in the beginning two weeks of my cut.

I have been lowering and raising cals over the last several weeks looking for that happy medium. I eventually kept them at 3600 for my entire bulk, I dont think cutting will be as easy to find that magic number......

I am surprised that my strength on heavy days for reps (6,6,4)still increasing even without all the calories, just a matter of keeping my energy up during the workouts, which are very short thankfully :D and my light days reps (12,12,10) wear my happy ass out LOL

looking forward to cathing up on everyones journals when I get back next week! till then, I hope everyone has been doing well....I will be reading journals again on monday and will update my own for some much needed feedback on this cut!!!

(one thing I do like on this cut is that fact that I get to eat SPREE after my workouts :D)

-booyah baby!

Workhorse
07-10-2003, 08:00 AM
Good to hear Kenn!! :D

Alke
07-15-2003, 06:32 PM
15JUN03

General Comments
well, I'm back and it was really strange going to the gym and then not having the ability to update online. Hope everyone on this end has been doing well. Wasnt much of a break, I helped a friend move out of his apt and into mine for a week (he needed an emergency place to stay), then re-moved his stuff into his new place. I bought a bike to do some riding, and got it stolen 2 days later, so I had to buy ANOTHER bike, hope I keep this one longer than the last one LOL.

School started again, looking forward to it and meeting some new people. Get this: I walked into class and there were like 20 girls in there :D I am the only guy LOL. Then one of my friends come in, and now we are the only two guys in a class of like 22

okay, lets get down to business!!!

Cutting Diet
7:00 grape nuts - nonfat milk, protein shake with water, 3 bee pollen capsules
9:00 oatmeal
12:00 tuna sandwich
1:00 tuna sandwich, multi vitamin, flax seed oil
3:00 tuna sandwich, handful almonds
5:00 protein bar
6:00 salad with grilled chicken strips and brocolli
8:00 oatmeal, protein shake with water
10:00 cotttage cheese and strawberries

keeping things around 3000 cals right now. Only lost a pound over last week so things appear to be stabilizing over my crazy 2 lbs a week at the beginning of this cut three weeks ago. I also think I dropped carbs a bit too fast cause I got a SERIOUS headache that lasted 3 days :(

started adding more oatmeal (sometimes 3 times in a day vice two) and I felt better. Energy levels have also stabilized, I didnt realize how much a factor carbs were and I thought I could just drop as many as I wanted......that headache was proof enough for me.

will be adding glutamine and some creatine in a week or two to the equation, that should help as well.

Workout chest and back
SUMO deads - light day
225x12
225x12
230x10
I really like doing these on light day. With a 12,12,10 rep scheme I am like a machine LOL. I hope to add 5 pounds each week or every other week.

BB Rows - heavy
135x6
165x6
175x4


Wide Grip Pull-ups - light
BWx11
BWx11
I plan on adding a rep each week on the light days

Flatbench DB press - heavy
70x6
80x6
85x4

Flatbench DB flyes - heavy
45x6
35x6
65x4
I do these more like a push press keeping the weights tight on the sides.

BB Incline press - light
115x12
115x12
125x10
Since starting my cut, this is the only exercise that my strength levels has drastically decreased.

Standing Calf Raises - 30 second intervals
250x15 - normal stance
250x15 - toes in
250x15 - toes out

Comments
As you can see, this is a big change from my bulking routines. I am doing 9 sets for each body parts. Three heavy sets and 6 light sets. For my light sets I still leave myself strength to do more reps, so I think I am doing about 75% of my max. On the heavy sets I use the first 2 sets of six as a warmup, and really push it on the last set of four. My total workouts are usually 45 minutes in the gym, followed by spree and a protein bar. Now that I am getting into the 12,12,10 rep scheme I really like it.

I am doing calves twice a week now: once with three variations (see above) then again later in the week as a strip set which you will see next workout. (last week's strip set was 250x40,200x20,150x10)

My workouts in the gym are only on monday and wednesday, with friday being pushups and pullups and crunches. I am currently up to 3 sets of 80 pushups and three sets of 12 pullups and 250 crunches.

cardio is give and take right now, I havent worked out a strict shedule of bike riding, I just go rides when I feel the energy for it.

I'll get those pics up in later sometime, the last 10 lbs of my bulk are more noticible than the first ten, especially when you line all three sets of pics up next to one another.

well I think that about covers it..........

-Booyah Baby!

aka23
07-15-2003, 09:10 PM
The new workout approach sounds interesting.

Sorry to hear about your new bike. At my college, most of the students rode their bikes between classes, so the campus was popular with bike thieves. I averaged about one stolen bike per year. In most cases where it was stolen, I placed my U-lock from the front tire to the frame overnight, and did not place the U-lock around a stationary object.

Wikked1
07-16-2003, 04:23 AM
Hey Kenn,
Glad you're back. Class sounds like its going to be a great one and FULL of shall we say? opportunities? :D Good Deal! Good workout too. Bummer about the bike dude that sucks!

Coke
07-16-2003, 05:37 AM
Sounds like you are a good friend to have man!

It is crazy, why don't some mf just go get a job or at least buy they own bike...

Alke
07-16-2003, 08:13 PM
aka23 interesting is the least of it LOL, I really like this series of edxercises I got lined up for my cut. At first I thought it was a bit drastic due to decreased energy levels, but after three weeks of this I am adjustuing great and really love these higher reps now.

wikked1 thanks bro' yeah I dont know about scoring any of these ladies LOL, most of them are barely 21. Not that I wouldnt mind showing them the ropes :D

cocoa hey man, thanks for checking in....and thanks for the bump LOL, I thought I would have to search through a few pages to find my journal.

Alke
07-16-2003, 08:19 PM
okay, and now for the post bulk pics.


-BOOYAH BABBY!

Alke
07-16-2003, 09:10 PM
16JUL03

okay, no that I gots my pics up and posted, lets get to business and get a workout in here:D

Cutting Diet
7:00 grape nuts with skim milk, protein shake with water, bee pollen capsules
9:00 protein bar, banana
11:00 oatmeal
1:00 tuna sandwich, flax seed oil, multivitamin
3:00 tuna sandwich
6:00 protein bar
8:00 tuna sandwich, apple juice
10:00 oatmeal
12:00 cottage cheese and strawberries
Well weighed in and I am at 181 lbs and this makes another two pound loss for the week. I think I am upping my cals another 200 to hit @3200 a day and see if that helps. Still losing weight too fast, although at this rate I will be lighter, stronger and BIGGER than I was the last time I was at 174lbs LOL. I feel like the six million dollar man - "we can re-build him....stronger....faster....."

Workout legs and shoulders
Box Squats - Heavy
85x6
100x6 - +5lbs
115x4 - +10lbs
these are feeling great! felt like I could have got more but I want to keep the gains on heavy day to +10lbs on each set of 4 reps. Once I get cals in order, then I'll see about upping the weight more on heavy days.

Good Mornings - Heavy
95x6
115x6 - +2 reps
125x4 - +10lbs
Same with these. I really feel like I could have done more but dont want to overdue it on limited calories. If I get injured now itll just piss me off LOL

Seated BB Military Front Press - Light
95x12
100x12 - +2 reps
105x10 - +5lbs
these felt heavy, I still was able to maintain my 5lb increase on the set of 10 reps but I felt it.

Upright Rows - Heavy
65x6
85x6 - +2
95x4 - +10lbs
these feel better than they used to. I just started doing these on the tail end of my bulk and just now getting into them.

Standing Side Laterals - Light
20x12
25x12
25x12
Just working it here. No increase but didnt feel a need to jump on these just yet.

Leg Extensions - Light
105x12
120x12 - +2 reps
130x10 - +10lbs
Good Burn on these.........

Standing Calf Raises - Strip Set (1 second contraction at the top of the lift)
250x50 - +10 reps
200x15
150x15
AWESOME BURN HERE! these really got my heart rate through the roof! Pulse was 160bpm after this LOL

Comments
Now that I am cutting, even gaining an extra rep is something to feel good about so I am keeping track of that as well as new weight pushed. When I bold new weights, it is in relation to this new routine. Some of you may know that I have lifted more when I was bulking (as in 160 on BB military front press, but I bolded 105 here on my cut) This is due to my strategy of pushing weight for higher reps vice lower reps.

I am basically starting over, keeping those heavier weights I did on my bulk in the back of my mind for when I bulk again and then you will see me bolding and highlighting new weights in relation to THOSE routines. I hope on my next bulk to kick those old numbers in the ass LOL

I am really starting to get a rythm with this 12,12,10 routine. I really like that I am either maintaing or increasing strength levels for reps on light days as well as making progress on heavy days - especially my legs. I hope to keep increasing by +5 on lights and +10 on heavies, we'll see

-Booyah Baby!

EdgarMex
07-16-2003, 09:16 PM
Good luck with the cut, man, welcome to the club LOL how long are you going to be dieting? try not to lose weight to fast to avoid losing lean body mass and strenght. You're looking very good on those pics :thumbup:

Alke
07-16-2003, 09:27 PM
thanks edgar. uhm, I wanted to cut back to 8-9 % BF before bulking again for another 20lbs. I am not too worried about losing LBM, even losing 2 lbs a week I am still maintaing very good size at the moment.

I wanted to get a shot of my TRAPS up, I think these are going to be something to be proud of one day. Even at 194 lbs they are HUGE and look like a mountain range on my back LOL.

I think it is from doing static holds - you have to stand there holding these weights and I keep my shoulders squared off when holding the dumbells. My traps didnt start growing until I started static holds.........

here ya go - MY TRAPS

Kirman
07-17-2003, 12:59 AM
hey kenn im up nice and early for a change :) lol

came on here to look at your joumal and your trals looks excellent my friend :)

r u still doing webdesign etc.. ? i'm learning perl and mySQL :) pretty cool laters ppl