PDA

View Full Version : The race is on



Big & Tall
02-23-2003, 07:11 PM
Decided that it is finally time to get back in the journal business. I have been training all along, but sorta fell out of the journal thing. I have still kept it on paper, but have been a slacker about getting it on the 'puter.

Anywho, that's my intro.

Big & Tall
02-23-2003, 07:20 PM
Might as well explain the title here: A friend and I are having a race (of sorts) to 275 lbs bodyweight, at an undetermined bf%--relatively lean, but not drastic, say sub 13.

Right now I am hanging at around 253 lbs. I am a little ahead of my scheduled weight gain (wanted to hit 250 by March 1) but haven't gotten too chubby as a result.

I am gonna keep the bulk going for about another three weeks, for no other real reason than I don't feel like cutting until after spring break.

Big & Tall
02-23-2003, 07:26 PM
Alright, suppose I ought to put in some workouts here. I am not gonna transcribe the whole back log, but this week I started on wbb2 again (20 rep squats=the pain of 1000 Hells) from wbb1. I'll put up my last wbb1 week as a strength reference, and then try to stay current.

Also, I am making a renewed effort to clean up my diet in order to ease myself into a cut. Got a little sloppy for a while there, but not too bad, although I still hate myself for it. :mad: **** it, what can you do?

SWOLE
02-23-2003, 07:33 PM
what is your BF% at right now??
good luck with your journal!!
go look at bennettboys journal, he just posted a really good diet plan

Big & Tall
02-23-2003, 07:34 PM
Monday 2/10--Chest & Back

Energy about 70% (average). Had a cold. ~6 hrs sleep.

Bb bench Press
45x20, 135x5 w/u
225 x 7, 6 (not a lot of progress here from last wk, one of the reasons I switched routines)

Inc. Db Press @30 deg
80 x 6.5, 5

Dips
BW x 9, 7

Chins
BW x 8.5, 7
Still hella weak, need to work on these

Bb rows
155 x 7, 6

Bb shrugs
355 x 18

That's that.

SWOLE
02-23-2003, 07:35 PM
:spam:

Big & Tall
02-23-2003, 07:45 PM
Alright, my fist journal visitor! Howdy, Swole


what is your BF% at right now??

Not sure, maybe 15ish?? I don't have a gut or anything, and there is still a hint of my upper abs visible--a little dent in the middle and on the outer edges. Don't have a digi cam so pictures are slow in coming. Will probably try to get it measured before I start my cut.

As far as a diet goes, I think I more or less have things in order. Like I said, I have cleaned it up a little lately and it is going okay. I haven't been very good about keeping a food journal, but I have gotten pretty good at estimating food amounts and calorie needs. I stick to the basics--eggs, beef, chicken, brown rice, oatmeal, yams, etc.

My big diet debate now is the cut--I am flopping back and forth between CKD and super clean. (Input welcome! ) :)

Anyway, thanks for the well wishes!

Big & Tall
02-23-2003, 07:47 PM
Gah! I've been spammed!

:moon:

Take that spammer! ;)

Big & Tall
02-23-2003, 07:54 PM
Wednesday 2/12/03--legs

Energy 70%, still have slight cold

Bb squats
260 x 7, 7
Last rep a little sketchy

What I thought were hack squats (machine, on incline, like leg press but standing position)
+200 x 8 , 6
Nice and deep, burned something wicked.

Hammer strength leg curl
130 x 8, 135 x 8
My roommate yelled at me and told me to get my intensity on for the last set--guess I was slacking too much.

SLDL
295 x 9, 6

Standing Calf Raise
300 x 10 290 x 9 250 x 10
Roomy said I cheated some on the first 2 sets

Big & Tall
02-23-2003, 07:59 PM
Friday 2/14--Arms--have thrown in a little extra volume since they haven't been progressing as I would like.

Energy 60%, less than 5 hrs sleep

Bb Military Press
150 x 8, 6

Db Military
65 x 5, 60 x 8

Lateral raise
20 x 10, 9

Close grip bench
170 x 8, 7

French press
100 x 6, 95 x 7

Bb curl
100 x 6.5, 95 x 6.5

Inc Db curl
45 x 4 drop to 40 x 3.5

Hammer curl
45 x 4, drop to 40 x 3.5

Gripper
90 x 11

Big & Tall
02-23-2003, 08:05 PM
Now back to wbb2. I am already fearing leg day *shudder*

Tuesday, 2/18--chest and back

Energy 80%, used ECA pre-w/o for first time in a while

This w/o was a little weird, since I was still trying to find my poundages for the new rep range.

Inc Db press
35 x 8 w/u
90 x 5 (no 85's :mad: )
80 x 6.5
Alright, didn't get into the 9-11 rep range here. maybe next week

Chins (Close)
BW x 10 palms away
BW x 8 palms twd
nice gain from last week. maybe I am getting somewhere

Flat flys
37.5 x 11, 9

DL
335 x 4 (too heavy!)
315 x 7

Cable rows
165 x 9
157.5 x 9

Dec Bb bench
225 x 9, 6

Bb shrugs
335 x 20

Big & Tall
02-23-2003, 08:11 PM
Wednesday 2/19--Legs

Time to face my devils and go back to 20 rep squats

Energy 75%, eca, ~6 hrs sleep + 0.5 nap

Bb squats (with belt, since did dl's yesterday, tryin' to be nice to the back)
225 x 19 drop to 205 x 4
I nearly died. That is all

HS Leg Press
420 x 20 outer
ALMOST puked

HS leg extension
55 x 10 ea

HS Leg curl
135 x 11, 10

HS Calf raise
110 x 25

Standing CR
220 x 25
pretty weak at the end

Dec crunches
35 Db x 20, 16

Russian twist
25 x 8, 8
Haven't done these in a while, feeling weak

ECA helped get me through the w/o, but I think it had a little bit to do with the nausea I felt for several hours after my w/o. I think I need to eat right when I take them.

Isaac Wilkins
02-23-2003, 08:13 PM
Damn it! I wanted to be the first one to :spam: this journal!

:mad:

Nice lifts, man! I see that the strength has improved!







Just for good measure: :spam:

:evillaugh

Big & Tall
02-23-2003, 08:16 PM
Friday 2/21-arms

Energy 60%, ~5hrs sleep

This was a bad workout :mad:

Db military
70 x 2 drop to 55 x 6
55 x 8
55 x 6

Lateral raise
22.5 x 7, 6; 20 x 5.5

Front Raise
22.5 x 7, 6, 20 x 5.5

*Press, raises were superset

Bb curl (again, just a little extra volume here)
45 x 8 w/u
95 x 7.5

Inc Skulls
95 x 6 drop to 85 x 4
85 x 8

Inc Db curls
40 x 9, 7

Dips
BW x 6, 5
Crap, plain and simple

HC
40 x 8, 7

really felt like crap through and after this one. maybe now that I have a better idea of my poundages next week will be better.

Big & Tall
02-23-2003, 08:18 PM
Thanks for the :spam: Borris!

rookiebldr
02-23-2003, 08:27 PM
Nice strength on your leg day. I seemed to experience the same nausea on the WBB2 leg day. Normally it came while on the leg extension instead of the leg press. I agree with your comment pain of 1000 hells. lol

Big & Tall
02-23-2003, 08:33 PM
Thanks, rookiebldr.

Yeah, the nausea just seems to be the way of things for heavy leg days.

Interestingly, I found that while working at lower volume (wbb1) for muscles besides legs didn't help my higher rep strength much, my leg strength at higher reps increased quite a bit as the result of the lower reps/higher poundage routine.

SWOLE
02-23-2003, 08:39 PM
253 at 15%BF!! thats good. I was at 245, but i have dropped down to 237 right now and i am about 15% too. how tall are you then??
I would say eat really clean, dont go for the CKD diet, unless absolutely necessary. eating clean will help keep your energy up and just overall feeling better.
good luck

Big & Tall
02-23-2003, 08:45 PM
Yeah, I am afraid of the energy/strength drop that can come with CKD. Probably just cut out the beef and do some cardio :cry:

I stretch my weight out--I'm 6'6, so 250+ really doesn't look that impressive on me. 275, here I come!

I have sorta heard that CKD's are best as a last effort sorta thing to get to real low bf%. I'm not gonna compete, so I don't think I would want to go much lower than 10ish %--keeping muscle is much more important.

Franjipani
02-24-2003, 03:06 AM
Hey there..... good luck with your journal and your race:thumbup:

What is your diet like during your bulk?? What exactly do you base your "energy levels" on???

Big & Tall
02-24-2003, 06:21 AM
Thanks, Franji!

Lately, my bulking diet has looked something like:
#1
24 oz. skim milk
2 scoops whey
3/4 c (dry measure) oatmeal
1 tbsp. flax

#2
12 oz yams
10 oz chicken

#3
same as #2

#4
1 c. (dry meas) brown rice
8-10 oz. lean hamburg or steak
salsa

#5
8 oz beef or chicken

#6 (right before bed)
1 lb fat free cottage cheese
2-3 tbsp. natty pb

I try to vary it as much as I can, but I stick to the basics.

The energy level thing is just an overall measure of how I feel before my workout. 70-75% is average, 60% is kinda dragging a$$, and over 85%, I feel like ripping the whole world a new one.

Big & Tall
02-24-2003, 02:08 PM
I am awash in a seething ocean of unmitigated hatred for the Center Area Transit Authority. Not only did my scheduled bus not show up, but when one finally came, the driver talked on his cell phone for the entire drive. :swear:

Fortunately, it is time to deadlift. :D

Big & Tall
02-24-2003, 07:45 PM
Monday 2/24--Chest & Back

Energy 80%--feeling pretty good. ~6hrs sleep.

Inc Db press
40 x 8 w/u
90 x 6, 80 x 7
Some gain here from last week, but expected to pick up a little more than I did

Chins
BW x 11, 8 (palms away, palms twd)
Finally starting to pick up. Next week I will try adding a little weight.

Flat flyes
40 x 10, 8

Deadlift
325 x 9 (PR), 315 x 4 & an almost knee-level miss.
NOTHING left for the last set

Cable row
165 x 10, 9
Felt much better than last week

Dec Bench--Db b/c both Bb dec benches were taken
95 x 2 drop to 85 x 3.5
A lot harder than I expected, felt very shaky--haven't done these in about forever

Cut it just a little short so I could get to class.

SWOLE
02-24-2003, 07:53 PM
A POUND OF FAT FREE COTTAGE CHEESE!?!?!?!?!?!?!
that is rediculous... just eat pizza...

Big & Tall
02-24-2003, 07:56 PM
mmmmm.... pizza :drooling:

sadly, I think that is a few too many carbs right before bed, although I did kill most of a lg. peperoni from Pizza slut last friday....

Isaac Wilkins
02-24-2003, 08:01 PM
I eat cottage cheese a pound at a time, too.

If I'm eating it before bed, I actually like a little fat in there to keep the digestion slow and whatnot. Sometimes I mix in some safflower oil or olive oil.

Big & Tall
02-24-2003, 08:02 PM
yeah, that is why the 2-3 tbsp. of natty pb along with.

Big & Tall
02-26-2003, 09:06 AM
Ugh :(

Stupid grad school. Only about 4ish hours of sleep last night because I had to finish an assignment :mad:

Also, still feeling Monday's deadlifts as a result of my lack of rest.

Leg day may have to go on hold until tomorrow. :mad:

School is teh suck.

On the bright side, the new clean diet has been going pretty well. Yesterday was a little off (ate out for a lab party and then with my girlfriend, but didn't do too bad). I am already looking a little leaner, but haven't lost weight, so that is good.

Isaac Wilkins
02-26-2003, 09:33 AM
Damn studying getting in the way of lifting! :swear:

I know what you mean. What, do they think we're here to learn? :mad:

Big & Tall
02-26-2003, 09:47 AM
What, do they think we're here to learn? :mad:

Well, they certainly haven't been teaching me anything :mad:

If I had to pay a dime for the "instruction" that I have had thusfar at PSU, I would tell them to pound sand up there a$$es and I would go get a real job. :mad:

Big & Tall
02-26-2003, 09:48 PM
Well, I made it to leg day after all, and had a surprising amount of energy for only sleeping four hours. Plus, I didn't take my ECA before, and as a benefit of that, I don't have the persistent nausea that has been following its use. :)

Wednesday2/26--Legs

Energy 70% Decided to say f**k it and lift, despite my lack of sleep

Bb Squat
230 x 20
Easier than last week

HS Leg Press
430 (outer) x 20
Easier than last week

HS Leg Ext
60 x 10 ea

HS Leg Curl
145 x 10, 145 x 6 drop to 135 x 3 and some halves

HS Calf Raise
120 x 25

Standing Calf Raise
240 x 21

So yeah, I was low on sleep and my strength went up and my effort down from last week. Don't get me wrong, I was still balls out, but I didn't quite hit that "I want to die" level that I have come to expect from wbb2 leg day. Perhaps I am getting conditioned to higher volume? :confused:

Anyway, I'll take the gains

Big & Tall
02-26-2003, 11:18 PM
An afterthought to tonight's workout...

Once again I had to wait in line to get into the gym. And once again, I saw a seas of people in two places: the mats and the cardio room. There are people I see on the mats by the drinking fountain who do abs the entire time I am at the gym. I go to get a drink at the beginning of my workout, and they are there, doing leg raising extendo twist ball hold arm flap super crunches. I go to get a drink at the end of my workout, and they are doing inverted kickback twisto hip thrust wonder oblique busters. Then there are the cardio people. Fat, week in and week out, because they think a slow paced 15 minutes on an eliptical runner followed by and hour of talking to their cardio buddies is enough to offset their diets of booze, booze, junkfood and booze. Now, to each his own, and I wouldn't really care, but my gym has limited occupancy. This means that I have to wait in line while these people spend their gym time talking on their cell phones or doing 10,000 crunches.

Well, I'm sick of it. I need a new gym. One run by a man named "Guldor the Destroyer (tm)." A gym without cardio equipment. A gym with lots of platforms and cages, and no abductor machine. A gym where I will not have to wait for a group of four guys talking and "using" a bench. A gym where you can hit people like that with plates, and Guldor simply drags their limp bodies into the alleyway behind the gym. Yes, I dream of a gym where everyone grunts in agony on every set, and there is ne'er a quarter-depth squatter to be found. I dream of never again being asked how many sets of deadlifts I have left, because someone wants to do pullups on the cage that is attached to the platform. Tell me, WBB'ers, who is with me? Who will join me in creating my dream? Who wants to join Guldor the Destroyer's LPPHS (League of People who Pick up Heavy Stuff) (tm)?

Bodybuilders of the world unite! Our time is now! MWAHAHAHAHAHAHA!!!!!!

Big & Tall
02-26-2003, 11:18 PM
alright, that's my rant for the day.

G'nite.

Big & Tall
03-01-2003, 12:28 AM
Friday 2/28/03--arms

Energy about 80% tonight--feeling good. Took my ECA tonight. ~7 hrs sleep +1.5 hour nap

Db military press
60 x 9.5, 7, 4.5
felt good

Lateral Raise
20 x 10.5, 10, 12

Front raise
20 x 10, 9, 10

Above superset for 1st two sets. Emergency bathroom break mid-way through third set of presses (stupid caffeine :( )

On the bright side, strength is back up. I knew last week was bad, but I didn't expect to see so much difference on my presses. Also, got caught up in the moment and forgot that I was only supposed to do ~6 presses, not 9-11 per set. Guess that means I am on to the 70's next week. :)

Bb curl
45 x 10 w/u
95 x 9, slight cheat last rep

Inc Skulls @ 40 deg.
95 x 9
85 x 8

Inc Db curl
45 x 8
40 x 9
Slight assist on left side last rep both sets

Dips
BW x 12 (fast & strong!), 7.5

Hammer curl
45 x 7 drop to 40 x 2, 40 x 7.5

OH Tri rope extension
140 x 6 drop to 110 x 4

Excellent workout felt strong all around, although I forgot to do abs. :( Thought that I had lost some when I first came back to this routine, but guess I was just having an off week. The slight extra volume thing (extra set for bis, tris) seems to be working for me, so I think I will keep it up.

Anyway, it's bedtime.

Isaac Wilkins
03-01-2003, 06:24 PM
Originally posted by Big & Tall


Bb curl
45 x 10 w/u
95 x 9, slight cheat last rep

Inc Db curl
45 x 8
40 x 9
Slight assist on left side last rep both sets

Hammer curl
45 x 7 drop to 40 x 2, 40 x 7.5



Curl jockey. Five sets of biceps. Hrmph. :angel:

Nice workout today, man! I feel you on the mid-session bathroom breaks. Not cool.

Big & Tall
03-01-2003, 07:34 PM
I know, I felt a little guilty, but honestly, my arms are lagging, and I think that a little extra volume has been helping them.

Isaac Wilkins
03-01-2003, 10:52 PM
Originally posted by Big & Tall
I know, I felt a little guilty, but honestly, my arms are lagging, and I think that a little extra volume has been helping them.

I've been doing a 5x5 bicep curl, with a couple of sets of chins in my superset-like set. So I was joking. ;)

Big & Tall
03-01-2003, 10:58 PM
I know you were, but it still made me feel like a curl jockey. :)

Big & Tall
03-02-2003, 12:39 AM
Note for the day: Definitely have more soreness in the arms today than after last week's arm workout. I like being sore though, it means I will be stronger next week. :D

On the down side, it looks like a high probability of reduced sleep through the weekend and coming week--2 tests a big paper and a couple decent sized homeworks due by Friday. :(

Then, however, it's time for SPRING BREAK!!!! :clap: :nod:

Big & Tall
03-02-2003, 01:46 PM
Took some measurements today. Don't have any old ones around, but I did take them and they are definitely up.

Chest--50" (around largest part of pecs. is this right?)

Calves 17 and change

Thighs: 26.5"

Arms: 16"

Isaac Wilkins
03-02-2003, 08:58 PM
Originally posted by Big & Tall
Took some measurements today. Don't have any old ones around, but I did take them and they are definitely up.

Chest--50" (around largest part of pecs. is this right?)

Calves 17 and change

Thighs: 26.5"

Arms: 16"

I went with right below the armpits, arms down for my chest measurements.

My lifting partner will be pissed. Your chest is about an inch bigger than his. ;)

The arms are coming up! It must be all that curl jockeying. :D

rookiebldr
03-02-2003, 09:47 PM
Originally posted by Big & Tall
An afterthought to tonight's workout...

Well, I'm sick of it. I need a new gym. One run by a man named "Guldor the Destroyer (tm)." A gym without cardio equipment. A gym with lots of platforms and cages, and no abductor machine. A gym where I will not have to wait for a group of four guys talking and "using" a bench. A gym where you can hit people like that with plates, and Guldor simply drags their limp bodies into the alleyway behind the gym. Yes, I dream of a gym where everyone grunts in agony on every set, and there is ne'er a quarter-depth squatter to be found. I dream of never again being asked how many sets of deadlifts I have left, because someone wants to do pullups on the cage that is attached to the platform. Tell me, WBB'ers, who is with me? Who will join me in creating my dream? Who wants to join Guldor the Destroyer's LPPHS (League of People who Pick up Heavy Stuff) (tm)?

Bodybuilders of the world unite! Our time is now! MWAHAHAHAHAHAHA!!!!!!

Let me know where I can find one of these and I'm there! Time to go hardcore all the way.

Nice size there Big&Tall.

Big & Tall
03-02-2003, 10:05 PM
originally posted by Borris
My lifting partner will be pissed. Your chest is about an inch bigger than his.

Tell that guy to get a computer and get on here, will you? :)

Rub in the chest measurment thing a little for me too. Or at least use it to motivate him. :D



originally posted by rookiebldr
Let me know where I can find one of these and I'm there! Time to go hardcore all the way.

Rookie, if I knew, believe me, I would be there and I would tell all of you WBB folk about it. Sadly, haven't found anything of the sort in my area. :mad: Fortunately, the spring break and new year's crowds are starting to die off some. After break (week after this one) things should be downright tolerable.

Thanks for the compliment, btw.

SWOLE
03-02-2003, 10:21 PM
you have some good size, what is your BF% like??

Big & Tall
03-02-2003, 10:30 PM
Swole--you asked that not too long ago, but I would say 15-17%. There is still a little of my top abs showing. I will be getting it checked within the next couple weeks as I am starting a cut soon.

Big & Tall
03-03-2003, 09:14 PM
Hello, Lurkers and Spammers. Time for another journal post. I have a few thoughts on tonights workouts and my plan for the next couple of weeks, but I'll save those for the bottom.

Monday 3/3/03--chest & back

Energy~80% feeling pretty good. also added a little anger to the fire because I had to wait in a really long line to get into the gym.

~6 hrs sleep, plus a little less than an hour nap before the gym

Took my ECA as well

Inc. Db Press
35 x 10 w/u
90 x 6
85 x 4.5
I seem to have hit a sticking point on these

Chins
BW x 10, 8.5
These too?

Flat Flys
40 x 11, 10
but not here

Deadlift
135 x 10, 225 x 5 w/u
405 x miss (about an inch off the floor)
385 x miss (about 3-4" up)
365 x 1 (Felt very sloppy)
At this point, a guy in the gym came over and gave me some form pointers--I guess my butt was too high & therefore my back was too bent. And I took his word for it, because he was HYOOOOOGE.
225 x 10, 10 did some lighter working sets here, while the huge guy watched my form. On the bright side, these sets felt much lighter, so I guess I needed the form work.

Cable row
180 x 8, 165 x 9

Dec Db press
80 x 8, 75 x 9

Alright, time for those promised afterthoughts. It seems I have hit some sticking points. I haven't been on this routine for very long, so I don't think that is the key problem. I have a friend coming to visit and train with me next week, so I think I am going to stick with the routine through that. After that was when I had planned on starting my cut, and I am leaning more and more towards CKD (Borris, keep me posted). My thoughts at this point are that the week after next, I will take a light week while I start my CKD, since I figure it will throw me off for a little bit anyway. During my first week of carb depletion, I think I will spend some time trying to work on my squat and deadlift form, both of which could use some work, but generally go very light. I think this will give me some recovery time, and a little form work is always good.

Big & Tall
03-06-2003, 12:00 AM
Okay, so I think the webpage just ate my last post.

Either that or I posted it to the wrong journal. Things were sorta messed up for a bit there.

so yeah.....

Ugh :(


Wednesday 3/5/03--Legs

My name is Mary. Shoulda worn lycra shorts and a pink half-top to the gym tonight. Of course, I sorta expected this. If there is another factor that could be off, I don't know what it is. I have been studying like a madman for the past few days. I took to coffee to get through it. As a result, my sleep quality has been crap. Quantity of sleep has been low, too. Said studying also ate into my food prep time, so diet has been poor. And to top it all off, I had two exams today, so my mental accuity had pretty much gone down the porcelain convenience before I ever made it to the gym. :(

Anyway, might as well post my weights.

Bb Squats
45 x 10, 135 x 6 w/u
235 x 10
22 x 8, 6
(All nice and deep, but felt hella weak)
Blech

SLDL
135 x 8 w/u
255 x 8, 7
eh

45 deg Leg Press
11 plates x 10, 9

Superset w/ Leg Press Calf raises
11 plates x 16, 15

Dead. Not deadlift, just dead.

I am going to hit arms for maybe 45 minutes tomorrow, then take friday, sat, and sun off, and not even think about bodybuilding, even if it takes liberal application of guinness. :alcoholic

The long weekend should give me plenty of recovery, which I will need for next week. Goon will be here, and I imagine we will have some monster lifting sessions.

Anyway, off to bed. :)

G'nite.

Big & Tall
03-06-2003, 02:19 PM
Uh, yeah. I think it is time for me to put together one of those swell journal forms. I'll be playing around with it for a while, until I find one I like.

THURSDAY 3/6

REST, RECOVERY AND ENERGY

~6 hours of sleep again last night. :( Ugh. Wanted more, but ended up providing moral assistance to my roommate for several hours, as he was about to go around the bend as a result of a take home exam.

Energy was okay at the start of my workout, but fell off quickly. Started around 70%, dropped to about 60.

Took some ECA and drank a little coffee before the w/o.

Think my tris might have been a little lacking in recovery, but not drastically

DIET
Getting better than it has been for the past few days, but I think that has sorta been putting a hurt on me. Things are winding down now, so I plan to do some cooking tonight and eat nice and clean through the weekend and next week before starting my cut.

TRAINING-ARMS

Db Military Press
30 x 10 w/u
70 x 6.5
65 x 6.5, 4
Tried for 70's on the 2nd set and they wouldn't move. Tried again, still no luck. Dropped to 65's, tried again, didn't move. Waited a little longer and finally got them.

SS w/Lateral & Front Raises
Lateral-20 x 11.5, 10, 5
Front- 20 x 10, 10, 5

Delts==cooked

Bb curl
45 x 10 w/u
95 x 10, cheat last rep

Inc Skull @ 45 deg
95 x 8
85 x 10
Felt weak on the 95's

Inc Db Curl
45 x 9
45 x 5 drop to 40 x 3, 2.5 (R,L)

Dips
+25 x 8
BW x 9
Felt good

Hammer Curl
45 x 8.5
40 x 9.5
Decent

Overhead Tri Ext (rope)
140 x 6.5 drop to 120 x 4

MISCELLANY

Thoughts
People with huge overdeveloped arms and twig legs are amusing.

I like cheese.

Formatting a journal is a pain.

Guess that's about it.

Isaac Wilkins
03-06-2003, 02:23 PM
Originally posted by Big & Tall

People with huge overdeveloped arms and twig legs are amusing.



:cry:

Big & Tall
03-06-2003, 06:10 PM
:cry:

It's okay, Borris! My legs are still underdeveloped. The difference between us and them, you see, is that we actually know what a power cage is supposed to be used for.

And we deadlift. Anyone who deadlifts can't be all bad. :)

Keep squatting! Down with curl jockies!!

Big & Tall
03-07-2003, 11:56 AM
So...tired.....

Only 3 hours of sleep last night :swear: Stupid assignments with not enough notice :mad:

Anyway, just finished up, so I am officially on SPRING BREAK :dj: :hump: :whazzup: :clap:

rookiebldr
03-07-2003, 07:38 PM
Originally posted by Big & Tall


It's okay, Borris! My legs are still underdeveloped. The difference between us and them, you see, is that we actually know what a power cage is supposed to be used for.

And we deadlift. Anyone who deadlifts can't be all bad. :)

Keep squatting! Down with curl jockies!!

Yeah.


It's also great getting form pointers from the HYOOOOOGE guys. My deads are definitely better from getting the pointers from doc and LP.

Big & Tall
03-10-2003, 06:56 PM
Alrighty....

Today was my first workout with Goon in quite a while. Went relatively well--details below

Monday 3/10

REST, RECOVERY AND ENERGY

~10 hours of sleep ( :D )

Energy not as good as I expected, given all the sleep lately.

Had some morning coffee and my ECA not too long after, think it was a little excessive. Felt kinda dizzy/woozy/jittery for a lot of the w/o.

DIET
Decent through the weekend, although low on carbs, which probably contributed to my low energy today.

TRAINING-CHEST & BACK

Inc Db Press
40 x 8 w/u
90 x 8, 90 x 4 drop to 80 x 4
felt good for the most part. Goon seemed to think I brought my arms out a little too far, but that is usually how I operate--feel it more in my pecs that way. I dunno....

Pullups
BW x 10, 9
No real improvement in reps, but they felt much better today. Stronger through the motion, better squeeze, etc.

Flat Flyes
40 x 13, 11
Nice improvement here, felt strong

Deadlift
225 x 8
280 x 6
CRAP. Tried to work on my form, and they felt awful. I felt weak, too. The wooziness/lack of energy was really hitting me at this point. Oh, well, I know it is good for me in the long run to get my form ironed out.

Dec. Bb Bench
225 x 10
235 x 8
185 x 15 (burnout set)
Felt good, despite lack of energy

Cable Row
180 x 11, 11
Good sets. Did some nice negatives at the end, too.

C'est tout.

MISCELLANY

Thoughts

People make me incredibly angry sometimes. I really think common sense is a misnomer, given how few people seem to possess it. I could go on, but that's enough for now.

Other

I have bought some excellent movies within the last couple days:

Dude Where's my Car?--I know, I know, kinda dumb. But watch it a few times, there is some really funny stuff in there. If you get the dvd, watch the extended scenes--the sensors seems to have gotten ahold of this movie pretty hard, and I think the stuff they cut made a big difference.

Dogma--positively brilliant.

Fear and Loathing in Las Vegas--LOVE the movie. But read the book, too. It is excellent.

Big & Tall
03-10-2003, 07:01 PM
rookie -- Yeah, DL coaching is ace. The only problem is that I don't really have someone to do it for me on even a semi-regular basis, given how few people at my gym have a clue. Still, though, got a little more help from one of the staff today, which I guess is good. Couldn't really tell though, since I was a bit off. Whatever, I'll keep trying--more deads in seven days :D

Big & Tall
03-11-2003, 12:26 AM
I think that the fact that the directions for boil in bag rice specify that one must remove the bag after cooking makes a subtle yet powerful comment on the state of our society.

That's it, g'nite.

Big & Tall
03-12-2003, 12:01 AM
I mean, c'mon. The name of your product is "Boil in bag rice." All that really needs to be in those directions is "8 to 10 minutes," but instead, they hire a whole crew of lawyers, technical writers and technical sketchers to put together directions on HOW TO COOK your BOIL IN BAG rice.

Of course, this same amazing simplicity can be implied in so many places. If people could really read and understand the words "toaster oven" then there wouldn't be much need of writing "Caution: Hot When in Use" on the side, now would there?

Anyway, I could go on, but you get the idea.

Have I mentioned how much people make me angry sometimes?

Big & Tall
03-12-2003, 05:42 PM
Obviously, it was time for an agonizing reappraisal of the situation.... You're fired, awful jacka$$!!!

Wednesday 3/12

REST, RECOVERY AND ENERGY

~10 hours of sleep. I am loving break, but beginning to think that I have a sleeping disorder. Either that or I am so far behind that I will never catch up.

Energy was off again today--maybe 65%.

I have decided that I am going to take next week off. Have some shoulder pain that I want to give some time, and I think a short break will really help my recovery and aid in getting my intensity back up to where it ought to be.

Had some diet pepsi and 1/2 dose eca before the workout. No jitters/wooziness this time!

DIET
Decent again, although still maybe a little low on carbs and total cals.

TRAINING-LEGS

Bb Squat
135 x 8 w/u
235 x 8
225 x 8
POOP. Plain and simple. These sets convinced me it is time for a week off, as I haven't been feeling the squats for the past TWO workouts :swear:

HS Leg Press
450 (Outer rack) x 20
Really good set. Probably the closest I have come to puking. Really had to fight it off for several minutes.

HS Leg Ext
65 x 11.5 each side
good intensity

HS Leg curl
160 x 5 drop to 145 x 5, 145 x 12
some more decent sets

HS Calf raise
130 x 25

Standing CR
250 x 20 drop to 240 x 6
OH, GOD, THE BURN.

DONE

MISCELLANY

Thoughts

Sorry, nothing.

Big & Tall
03-12-2003, 11:16 PM
I've noticed an interesting phenomenon, and I was wondering if anyone else has experienced this: when I work out, I get bruises in the area of the muscles I am working. My roommate/training partner said he watched one form on my leg tonight while I was doing extensions. I usually get them on my arms as well. Anyone else get these?

Big & Tall
03-14-2003, 01:34 PM
alright, did arms today, but it's not really worth posting. It was exactly like last week, only sh****er.

My intensity has been poor lately, a trend which continued today. I've been back and forth on what to do, and have finally made a decision. I am starting a CKD tomorrow. I will not work out again until a week from today--my first depletion w/o. After that, I am going to continue the CKD for around a month, doing 1-2 post carb-up w/o's and 1 depletion w/o per week.

I'll post diet details later, and maybe even some photos, as I am thinking of buying a digi-cam in the near future.

Big & Tall
03-16-2003, 01:51 PM
Well, started my CKD yesterday, and so far all is well. A few carb cravings yesterday, but manageable, and none today. Will post more details later.

Big & Tall
03-17-2003, 09:01 AM
Well, I'm onto CKD: Day 3, and it is bacon-riffic! Carb cravings have been minimal and I have kept them in check with sugar-free jello. (mmmmmmm........jello........ :drooling: )

Thusfar, I have been unable to find ketostix, but my carb intake has been below 10g/day, so I think I am doing alright. Also, I now perpetually have the sensation that there is a large, dead rodent in my mouth. Is this a sign of ketosis, or do I just need a better mouthwash?

Energy is good, although I haven't worked out yet, and still don't plan to until Friday. If I have time, I might do a cardio session tonight to speed the exile & extermination of my glycogen stores. I don't want to get drastic, though, so I will keep the cardio to a minimum for a while and see how things go, adding it as necessary to become unfatty.

Big & Tall
03-19-2003, 12:11 PM
:bang:

I am getting a little frustrated at not having been to the gym for a while, but I think that is exactly what I need. My shoulder pain is definitely improving as a result. I think this little break will be good for my intensity as well, since it was lagging for a bit there, and now I can't wait to go attack the iron.

CKD is going well. I haven't been counting calories this week, but I will probably start next week. I haven't done any cardio yet either, and am still flip-flopping on that, as cardio is teh devil. Guess I'll just see how the weight loss goes. All in all, it has been very manageable, although I am starting to look forward to carb-up day. I figure that is about right though, since I started last Saturday, making today day 5. Still going to wait until Friday though, so I can get into a regular weekly schedule.

I still have been unable to find ketostix, but I have been informed that the persistent foul (fowl? nah, too low in fat) taste in my mouth is a sign of ketosis. As such, I have a new diet mascot: Bob, the keto marmot. He is large, hairy, and dying in my mouth (but screaming "Fatty" with his last breath). Yeah....

So my thesis advisor told me today that someone from the company who is funding my research is coming TOMORROW to meet with us about the project. Nothing like advance notice. It wouldn't be bad, of course, except for the fact that he also told me I had to have a bunch of information ready to talk to the guy about, and I really don't know what I'm doing at this point. Good thing I've completely lost the ability to care :D

Well, guess that's it for now. Journal posting has been a little sparse as of late, as I have really been making an effort to take a little time off (save for the diet) but next week I should get back into my regular routine. I will probably start posting diet specifics then, too. Also, I have been looking more and more at digicams, so hopefully I will have pics soon.

Big & Tall
03-21-2003, 05:42 PM
oh.....

so THAT'S why it's called a depletion workout.

Today was CKD: Day 7, and I did my depletion workout. I basically followed the workout listed in the "application of the ckd" from this site, except for a few substitutions due to people taking up equipment. Friday evening is normally a good time to go, but I went a little early, forgetting about the bench press & biceps must-lift-before-getting-drunk crowd. :rolleyes: Fortunately, though, I managed to do my session pretty much uninterrupted.

anyhoo, here's the workout, roughly.

Bb squat 1 x 15
SLDL 1 x 15
Bb row 1 x 15
Bench 1 x 15
Cable row 1 x 15
Fly 1 x 15
Leg Ext (HS) 1 x 15
HS Leg Curl 1 x 15
V-bar tri press down 1 x 15
Bb curl 1 x 15
Calf Raise 1 x 15

I did two cycles, no rest save for switching stations and weight. Some of the lifts were more in the 10-12 rep range (especially the second cycle) but I didn't keep exact track because I was just trying to go straight through without resting. The first cycle through, I felt relatively weak, but managed, the second cycle (on every exercise), things would start okay, and then my strength would basically drop through the floor without warning. Guess that means it was working....

I figure I'll carb load through maybe Sunday evening, so 48 hours for my first shot at this. I didn't end up doing any cardio this week, but I think I am going to start with a couple of brief sessions next week (say 20-30 min, Wed & Thurs) to see how that treats me. For those interested, I hope to also start posting diet breakdown next week as well, plus I finally bought some ketostix, so I should be able to get all nice and scientific.

That's all folks. Gotta hit the showers and head off to Olive Garden for some pasta ( :drooling: ) with teh girlfriend :D

Big & Tall
03-24-2003, 03:40 PM
Plus, Dude....keeping a semi-aquatic rodent......city limits......for purposes......that ain't legal, either.

MONDAY 3/24--CKD WEEK 2, DAY 1

Pre-diet wt: 253
Pre-carb-up wt: 247
Post Carb-up wt: 250

REST, RECOVERY AND ENERGY

Decent sleep this weekend, although only about 5-6 hours last night. Still, feeling pretty good today. Took a 1/2 dose of ECA before the gym, and energy was at about 70-75% (average)

DIET
Did my first carb-up this weekend and it wasn't as good as I had hoped--cals were probably a little low, although I did alright in the gym today.

Meals for today:

M1--8:30:
5 whole eggs
3/4 c. shredded cheddar
5 strips bacon
(71 g prot, 72 g fat, 8 g carbs)

M2--2:00
3 oz. block cheddar
5 strips bacon
(33 g prot, 45 g fat, 0 g carbs)

M3--5:00
4 eggs
3/4 c. shredded cheddar
(49 g prot, 47 g fat, 7 g carbs)

More to come....

I didn't realize the shredded cheese I bought had 1 g carbs/serving, as do the eggs :( 15g total today, and there will be NO MORE. I will consult the all knowing ketostick tomorrow morning and take appropriate action.

CKD FULL BODY

Chins
BW x 9, 8, 6, 5.5, 5

SS w/ Flat Db Bench
95 x 5, 85 x 7, 6, 75 x 6, 5
Nice and slow w/ good negatives.

Bb squats
245 x 4, 225 x 5, 5, 5, 3
Dropped like a rock about 1/4 of the way up on the last one.

HS Leg ext
55 x 7.5, 7

SS w/ HS Leg Curl
145 x 8.5, 6

Hoist Machine Military Press
#8 x 8, 8
No place to do Db :swear:

Bb Curl
95 x 8, 7, 6

OH Tri ext (rope grip)
150 x 6, 130 x 7, 120 x 7

Dec Crunch
40 lb Db x 15, 13

Standing Calf Raise
260 x 16, 14

This was a LOOONG workout, but I maintained a surprising level of energy throughout. Definitely tapered off a little at the end, but really not all that bad.

MISCELLANY

Thoughts

Well, I'm really liking the CKD and am finding it totally manageable. I think I went a little too heavy on my depletion workout last Friday, and had some lingering soreness today. It was the first time I had done it though, so I didn't know what to use for weight and I have a serious psychological difficulty lifting light. The mistake will not be made again.

I managed w/ the long workout today, but next week I may try a two day upper/lower post carb-load split. If so, legs will definitely be first--I wannabeaquadmonster. I am also toying with the notion of shortening my carb-up some next week. We'll see.

I bought a sound system for my truck yesterday :D Nothing too drastic, but 4 decent pioneer speakers and a sony deck. However, because I am weak, and at heart a little ghetto, I will be exchanging the deck for something a little fancier later today. I hope to install it tomorrow w/ the help of my roommate, who is knowledgeable in such things.

My roommate sent me an NES (8-bit, BABY) emulator and 600 roms recently. The Legend of Zelda is consuming my life. Next will be Willow.

Alright, I smell. Time for a shower.

Isaac Wilkins
03-24-2003, 06:54 PM
Damn! Entire body for work sets! Dizamn. More power to you, bro. ;)

I hear you on the NES emulator. I've been known to dabble in the Dr. Mario on occasion. :D

Big & Tall
03-24-2003, 09:04 PM
As promised, food:

M4 & 5--6:30 & 10:00
1 Metric Ass Load Pepperoni
(105 g fat, 48 g prot, 0 g carbs)

Daily Totals:
Prot: 201 g
Fat: 269 g
Carbs: 15 g :(
Cals: ~3300

Maintenance is around 4000 for me, so I could probably take in a little more, but I guess I will just gage that on weight loss.

Well, off to bed.

Big & Tall
03-25-2003, 10:00 AM
I consulted the ketostick this morning, and it was a little pink ("trace" amounts of ketones). Interestingly, this is the same result that I got in the middle of last week (although not a morning test). I have yet to have one of the things get really dark, but I guess I won't worry about it too much since I have still been loosing weight.

I exchanged my cd deck for the better one today :D

http://www.xplodsony.com/products/?CATEGORY=CD&MD=CDX-M630

I decided I just couldn't live without the motorized fold down face ;)

Big & Tall
03-26-2003, 12:18 AM
Well, the system is finally in :D , after about 7 short hours of work :mad:

It sounds sweet.

Cals were a little low today (~2900) as I got too involved w/ the stereo and didn't eat as much as I should have.

Ah well, time for bed.

Big & Tall
03-26-2003, 08:07 PM
Diet today went well. I am sort of in a rut eating pepperoni and cheese, but it is about the only thing I can grab on the run and eat without prep, which is key as things have been busy lately.

Ketostick said moderate ketones this morning (about half way up the scale) which is good.

Here's the food:

M1--8:15
6 Str Bacon

M2--10:30
3 eggs
5 oz strip steak

M3--1:30
4 oz. block cheese
3 oz pepperoni

M4--5:30
4 eggs
6 strips bacon
1/2 c. shredded cheese

M5-9:30
4 oz. block cheese
3 oz. pepperoni

Macros:
Cals: ~3350
Prot: 235
Fat: 267
Carbs: 9

That'll probably be about it for the day. Maybe a couple eggs before bed, but nothing major.

I love my system. I am, however, already hatching plans to install a sub behind the driver's seat. :)

As a final thought, although the diet is really going well, I can't wait to bulk again. I think a nice, long, CLEAN bulk is in order, up to the 260-265 range by the end of summer. I wannabebig. More on that later.

Big & Tall
03-30-2003, 08:47 PM
Wow, haven't posted for a while. Things are going well, though. Diet was about usual into friday, then I started my carb-up friday afternoon. Depletion workout was sorta weak (worse than last week) but I ended up depleted at any rate, so I guess that is good. Again, I didn't keep poundages as I was trying to go through as rapidly as possible. Also, my right shoulder has been hurting quite a bit, so I think I am going to leave shoulders (and possibly chest) out of this week's workouts.

I am definitely seeing a reduction in bodyfat, and my weight is continuing to come down. I got my bodyfat measured the other day, but it was one of those stupid resistance gages and I was definitely dehydrated, which throws off accuracy. I'll get another one this week and report.

The Cut:

Pre-carb-up wt: 244 lbs
Post-carb-up: 248 lbs

Big & Tall
03-31-2003, 08:01 PM
MONDAY 3/31--CKD WEEK 3, DAY 1

Pre-diet wt: 253
Pre-carb-up wt: 244
Post Carb-up wt: 248

REST, RECOVERY AND ENERGY

Good sleep this weekend. About 6 hrs last night, which is a bare minimum, but I managed. Got up early (5:45!!) to go to the gym today because that was really the only time I could fit such a long workout into my schedule today. Took 2 ECA's (full dose) before lifting and had good energy through the session (70-75%ish)

DIET
Carb-up number two went well. Cut it off sunday evening again. Today I have taken in a lot of cals, but I have been hungry, so I went with it. Generally speaking, I haven't been getting all that hungry on this diet (even on my sub 3000 cal days) so I figure that if my body is asking for food that much, I will listen to it, so long as the weight loss keeps up.

Meals for today:

M1--6:00
3 eggs
5 strips bacon

M2--9:00
4 oz. block cheddar
3 oz pepperoni

M3--12:00
1 lb chicken wings

M4--2:15
4 oz block cheddar
3 oz pepperoni

M5--5:15
4 str bacon
2 hot dogs

M6--8:00
4 oz block cheddar
3 oz. pepperoni

Macros:
Cals: ~4300
Prot: 265
Fat: ~351
Carbs: ~5g

Have used a ketostick yet, but by the taste in my mouth, I think I am now in ketosis :D

CKD FULL BODY

Chins
BW x 9, 8, 6, 6, 5

SS w/ Flat Db Bench
95 x 5, 85 x 7, 6, 75 x 7, 6
Felt good and didn't bother my shoulder

Bb squats
235 x 3 drop to 225 x 2; 225 x 3 drop to 205 x 2; 5, 5, 5, 225 x 5, 5, 5, 3
I knew coming into the workout that my hams and glutes were not fully recovered from my depletion workout, and I felt it here. Low back was stiff as well, which didn't help.

HS Leg ext
55 x 10.5, 8

SS w/ HS Leg Curl
145 x 5.5, 135 x 5.5

Military Press
Omitted due to shoulder pain

Bb Curl
95 x 10, 7, 7

OH Tri ext (rope grip)
150 x 7, 130 x 9, 7

Dec Crunch
40 lb Db x 19, 14

Standing Calf Raise
240 x 17, 14, 14

Once again, a long workout, but I managed. Kinda reminded me of my old "Flex" inspired workouts. :rolleyes:

MISCELLANY

Thoughts

Today's workout was a big help for me psychologically. I know cutting is good and necessary, but it is sort of tough for me to see the scale going DOWN. I had been quite worried that I was losing muscle as well, but judging by today's workout, I think I am doing alright. I pretty much stayed constant or slightly improved in everything, which was very encouraging to see. The only exception to that is squats, and I definitely blame that on inadequate recovery of my hams & glutes. More evidence for this in that my leg extensions went up quite a bit but my leg curls dropped significantly. I'm not gonna sweat it, because everything else is doing fine.

My right shoulder has been bothering me a lot, even in day to day stuff. I skipped the Mil. press today, which should help, but interestingly, the thing that hurts it the most during my workouts is squats. i.e. I get a lot of pain bringing my arm back to hold the bar. Perhaps someone kinesiologically inclined who is reading this might have a hypothesis on the nature of my injury??? I am gonna take it easy on the shoulders for a couple of weeks, plus maybe do a little rotator work. Hopefully that should clear it up.

It's bedtime. I have been making an effort to get more sleep lately, and I find that it is really helping my energy levels and ability to actually pay attention to my classes. :)

Big & Tall
04-01-2003, 08:59 PM
Not a lot to say today, mostly diet:

M1--9:45
3 eggs
6 str bacon

M2--1:00
4 oz block cheddar
3 oz. pepperoni

M3--4:00
1 lb chicken wings

M4--7:00
12 oz 80% lean burger
1 tbsp ranch

M5--10:00
8 oz. steak

Macros:
Cals: ~3300
Prot: 279
Fat: 237
Carbs: ~5

Fat was a little low today, will try for more tomorrow. Definitely wasn't as hungry today, and cals were down as a result. Actually, 3300 is about my ideal for this diet, so I'll take it. Weight today was ~246 (goodbye, glycogen!).

My shoulder is still hurting today, but not really worse than before my workout, so I guess I will stay with my plan of skipping delts for a bit, plus maybe a little rotator work.

I have been talking to Borris and doing some reading, and I have a plan for my next bulk. I figure I'll keep dieting for ~1-2 weeks after this one, then hit it. Stay tuned for results, I am expecting them to be excellent (and will settle for nothing less).

Well, off to finish some homework (the next month is going to kick my ass) and then to bed. Boo to grad school.

Big & Tall
04-03-2003, 10:11 PM
ugh.

Yeah, I dunno. Don't really feel like transcribing my diet for the past couple days. I have it on paper, and that works for me. Cals have been right around 3500 both days, so I'm happy. My weight has been dropping quite rapidly, and I am a little scared (it was just 241 when I stepped on the scale) Monday's workout will be very telling as to whether or not I should revamp my cut some. Either way, probably won't stay with it much more than another week or two. Then it's time to bulk :D .

I think I'm gonna go to bed now. I've had a weird night. Sat around with my roommate and talked about getting old, and I don't think I liked it. Not old old, just adult old. I continue to question the whole grad school thing, and my motivation for being here. I just keep doubting that what I am getting myself into is the sort of thing I want to do for the rest of my life. We talked about relationships, too, and that was even weirder. I could delve some, but not now. Now is time for sleep.

My shoulder still hurts. :(

Big & Tall
04-04-2003, 06:39 PM
I hate people. I hate people. I hate people. I hate people. I hate people. I hate people. I hate people. I hate everyone. I hate everyone. I hate everyone. I hate everyone. I hate everyone. I hate everyone. I hate everyone. I hate everyone. I hate bad drivers. I hate bad drivers. I hate bad drivers. I hate bad drivers. I hate idiots. I hate idiots. I hate idiots. I hate idiots. I hate idiots. I hate idiots. I hate. I hate. I hate. I hate. I hate. I hate. I hate. I hate. I hate. I hate.

My girlfriend thinks I have an anger management problem :confused:

And muscle dismorphia :mad:

Big & Tall
04-04-2003, 08:02 PM
I'm feeling much better now. :D

Had a good depletion workout tonight. Skipped the flyes and went extra light on bench to try to give my shoulder some more recovery. Also, due to last week's lingering soreness, I opted for hammer strength leg press instead of squats. Still, I got that wonderful depleted feeling and have now begun my (last??) carb-up. Weight before carb-up was 241.5.

About the last post--I really hate driving around this town, especially on a Friday night, because it is always so busy. And I called a place for some pizza. Turns out there are about 15 with the same name in the phonebook (I saw a display add, so I didn't realize). So I drove around for a long ****ing time. And had to deal with more bad drivers than normal. And stupid employees at other pizza places. And cold pizza. But I warmed it up. And it was good.

Big & Tall
04-06-2003, 12:11 PM
Carb-up has been going well, although a little high in fat. (Pizza a couple times). Weight is 245ish, though, so that is just about right. Probably will have 1-2 more (clean) carb meals today and then cut it off.

So, I nearly got arrested last night. 'Twas all in good fun, though. You see, some friends and I were trying to pull a prank on some other friends, so we were sneaking around this girl's townhouse last night (about 2:00 AM), doing various stuff--pennying her door shut, taping some funny porn to her windows, (non-maliciously) messing with a few of the girls cars, some shaving cream here and there, etc. Problem is, one of the neighbors saw us sneaking around (there were 10-12 of us) and called the cops. So three cops showed up and found us. We were hiding behind a dumpster, because we thought the prankees were gonna see us, when we see flashlights and hear someone saying "stand up! I need to see ID's for all of you....." So yeah, We got a lecture about how what we were doing was a misdemeanor (loitering and prowling) and how we scared the hell outta some neighbor. Then they sent us home. (Before we could finish our pranks :( ) Turns out our friends saw it all out their window and ended up calling us as we were leaving, asking if everything was okay....

Isaac Wilkins
04-06-2003, 12:15 PM
Dude, that's rough. Of course, now you need to find out which neighbor it is and cause some real trouble. :evillaugh Explain to them that they should mind their business...

:D

Good to hear that the carb up is going well, too.

Big & Tall
04-07-2003, 08:52 AM
Well, the start of the low-carb week got pushed back some. My appetite was really low yesterday, so I didn't eat that much early in the day. Then I had a meeting in the evening that lasted about forever :mad: By the end of it, I was so hungry I had sharp pains in my stomach and I felt very light-headed and woozy. And, instead of going home to eat a bowl of meat (tm) I went to my girlfriends, as she was mad at me from Saturday night, because I was supposed to go see her instead of nearly getting arrested ( :confused: ) Anyway, she had almost no food around, so I ended up eating a big bowl of fruity pebbles to avoid passing out :mad: Whatever, I was still hungry when I got back, so I hit some ckd foods and started my week as normal.

Things are quite busy for me, so it looks like I won't be able to do my workout until after my evening class (probably won't be into the gym until 9:30 or 10) which is sort of a bummer, but I will manage.

It is snowing in PA. I do not like snow in April.

Big & Tall
04-07-2003, 11:30 PM
MONDAY 4/7--CKD WEEK 4 DAY 1

REST, RECOVERY AND ENERGY

~7.5 hours of sleep + 0.5 hr nap

Energy coming into the gym was good (75%) but faded quickly (after chest & back). I had a cup of coffee beforehand, which I think was responsible for the initial boost.

DIET
Carb-up went mostly well (see above). Today was an average starting day, ~3500 cals and ~5g carbs, although maybe a little low in fat. I find it tough to get in enough.

Pre carb-up: 241.5
Post: 245.5

TRAINING-CKD FULL BODY

Db Bench Press
90 x 8, 5; 80 x 7, 5; 75 x 6 or 7?? Extreme stretch 75 x 45s (details below)
Whoops, thought I had used 90's not 95's last week to start. Still, felt good.

Chins
BW x 10, 9, 7, 6, 6; Extreme Stretch 60s
Gaining. Slowly.

Bb Squat
225 x 5, 5, 5, 3, 4; E/S 60s
Loss of energy kicked in before these. Still, went ATF on first two sets, at least below parallel on the others

HS Leg Curl
145 x 7, 6 +3 halves, E/S 60s/leg

Bb Curl
95 x 10, 7; E/S 60s/arm

Superset w/ French Press
80 x 10, 10; E/S 55 lbs x 45s

Stranding Calf Raise
180 x some drop to 140 x some more
Lost count. Performed super slow with long stretch at the bottom. Oh, God, the burn!

Skipped some things due to time, got in late tonight.

So, extreme stretching. Got this from some info Borris sent me ( :thumbup: ) Basically, after you work a given muscle group, you perform an incredibly deep (and overwhelmingly painful) stretch for the muscle group you just worked, holding the stretch for as long as possible. If you can go at all over a minute, you are not trying hard enough. It is supposed to help recovery and hypertrophy, although I don't yet understand the related physiology (but I am working on it).

MISCELLANY

Thoughts

Grad school continues to suck. People still make me angry (or just laugh at them) most of the time. Thank you for tuning in to B&T News. See you tomorrow night.

I want to be big. I want to be huge. Beyond all reason or belief. I don't want to cut anymore (but I will continue to, at least for a little bit.) I want very much to begin another bulk. Soon, soon.... MWAHAHAHAHAHAHAHA!!!!!

My roommate is thinking about dropping out of grad school and get a real job(he's in Mech. Engineering). I think it is one of the better ideas he has had. So good in fact, I might have to follow suit. Actually, probably not for a little while--I will stick it out for a bit longer and then regage the suck factor vs. payoff. Engineering is all about tradeoffs and efficiency ;)

Screw it, g'nite. :)

Big & Tall
04-08-2003, 11:06 AM
Well, the extreme stretching thing I tried last night has definitely had an effect on me, although I can't really tell what yet. I am sore today, possibly more so than normal, but I can't really tell. Lacking a good way to describe it, I will say that it feels a little different than regular PWO soreness. :confused: Time will tell.

Isaac Wilkins
04-08-2003, 11:15 AM
DAMN. That's a carb-up. :eek:

Yeah, the dynamic stretching is an interesting thought. At one point someone was going off on it causeing hyperplasia, which I can't comprehend how that would happen. It's still debated on whether or not humans can even HAVE hyperplasia occur. I'm going to have to look into it more.

Big & Tall
04-08-2003, 11:27 AM
DOH! That should have been 245.5 post carb up. Consider it edited.

Yeah, I really don't understand it, but if practical experience shows that it helps, I am willing to give it a try, even if it is not yet backed by research.

After some more contemplation (and a very painful walk to the coffee maker) I have decided that I am indeed more sore today than normal, or at least more than I would be the first day after I lift. Normally, soreness is worst for me on day 2, so I will have to see how this goes. Also, as I figure I will stay with this for a while, I will have to try to come up with some sort of soreness scale, even though it is hard to quantify. Post 20 rep squat please, God strike me down now type soreness will probably be my high-end reference.... :)

Big & Tall
04-09-2003, 10:51 AM
soreness abounds :cry:

Seriously, I am much much more sore today than I normally am when I don't incorporating the "extreme stretching." Not quite the worst I have ever been, but it is up there near the top of the scale. Full body DOMS is teh suck.

Big & Tall
04-10-2003, 02:19 PM
STILL quite sore today, although less so than yesterday, which is what I expected, given the level of soreness I have been experiencing until now.

I'm starting to get sick. Booo to that. :mad:

Diet has been on par this week, about 3500 cals/day. I have started loading up on EFA's to see if they will do anything to help my shoulder (in addition to the G/C I had been taking). If I am still sore tomorrow, I think I will push my depletion workout back to saturday and only do a 24-36 hr. carb-up this weekend.

Well, off to grab a nap--gotta try to nip this sick thing in the bud. Definitely have no time to get sick in the coming weeks.

Big & Tall
04-13-2003, 03:53 PM
Well, I have been sick since about last wednesday or thursday. as a result, I skipped friday's depletion workout and began my carbup anyway. I really haven't been eating all that well (bodybuilding-wise) as my main interest at this point is feeling better. I have a lot of school stuff to do in the coming weeks, and I need to be on top of my game. Besides, in the grand scheme of things, I don't think a couple days off from cutting is going to kill me.

I am starting to feel better now, so if that trend continues, I figure I will try to do my full body workout tomorrow and go back to ckd'ing. If not, I will give it one more day, which hopefully should pretty much fix me up.

That's it for now, off to do item #3 of 125723489 on the to-do list. :(

Big & Tall
04-15-2003, 02:11 PM
I'm finally starting to feel better :)

I have taken a mild dietary hiatus while trying to get over this bad cold/mild flu thing I have had, and now I think it is time to get back to it. Since it is already into the week some, I am just going to eat clean for the rest of the week and start ckd'ing again sunday evening. After more thought, I think I still have too much fat, so I am going keep cutting for a while.

My workouts for this week are going to be an upper/lower split, basically my 1-day ckd workout split over two days (probably wed & thurs) which should give enough recovery before next week's monday workout.

Well, that's enough for now, I have a math test tonight and still have a little tax paperwork to do. :(

Big & Tall
04-21-2003, 11:17 PM
MONDAY 4/21--CKD WEEK 5 DAY 1

REST, RECOVERY AND ENERGY

~6 hours of sleep + 0.5 hr nap

Energy tonight was poor, but that was to be expected. Turns out that I was wrong when I said I was starting to feel better. I spent pretty much the entire week with a lingering intestinal malady that left me with little desire to do anything but low energy activities located near a bathroom. Diet was poor, as I couldn't quite see puting down steaks, etc. when I was feeling like that. No workouts last week. :( Plus, I was quite dehydrated tonight (a result of my illness, no doubt.) Regardless, it felt good to get back in the game.

DIET
I'll not talk about last week.

Started low carbs this morning, and it is going well. The cheese and bacon I am finishing at the moment puts me at ~3900 cals (w/ ~7g carbs) for the day, pretty typical for my first day of the week.

Weight: 245-246 lbs

TRAINING-CKD FULL BODY

Db Bench Press
75 x 10, 6.5, 6.5; E/S 60 lb x 50s
Got a few with the 95's and a couple w/ the 90's before I realized how much my strength was down tonight. Oh well, I'm sure I'll be back on track soon enough.

Chins
BW x 8, 6, 4.5; E/S 50s
A drop again, of course, but they felt pretty good.

Bb Squat
225 x 5, 4.5, 3 drop to 185 x 5 E/S 60s
eh.

HS Leg Ext.
55 x 10, 8

HS Leg Curl
145 x 5 + some halves. E/S 50s/leg
Somebody stole my machine after the first set, and I let it go since my energy was low and my hammies were feeling it from the squats anyway.

Db Military Press
50 x 8, 7; E/S 30s (oh, God, the pain!)
My first time doing direct shoulder work in a month. Wobbly, but no pain :)

Bb Curl
95 x 7, 5 E/S 60s
Energy dropped even more before I started these

Dec Crunch
40 lb Db x 15 @ -18deg

45deg LP Calf Raise
145/side x 13 E/S style, Rest paused
Explode up, 5 seconds down, hold deeeeep 15s stretch at the bottom of each rep. Ouch.

I omitted direct tricep work tonight because some tendonitis in my left elbow has reared its ugly head. It had threatened to make an appearence a while ago, but I thought the week off would cure that. Guess not. :(

MISCELLANY

Thoughts

I went to my girlfriend's parents' house for easter. Her mom gave me an easter basket. It has lots of chocolate in it. It is sitting on my table. :mad:

I am a fatty; I am going to continue CKD'ing for longer than I originally intended. Really doesn't bother me, though, since I still gain (slowly) even while dropping weight (when I am not sick.)

I am looking forward to next week. I expected tonight's workout to be way off, but I wanted to do it anyway, as I couldn't stand being out of the gym much longer. I expect my strength will come back very quickly now that my intestines and sleeping habits are back in order.

Big & Tall
05-21-2003, 12:02 PM
alright, finally time to start posting again. School was kicking my ass for about a month there, but things are finally settling down enough that I can post in here again.

I'm still ckd'ing and doing one full body workout/wk (plus depletion) and it is coming along nicely. Hopefully I'll have some progress pics soon, but for now, here's last nights workout.

Db Bench
95 x 6.5

Bb Bench
225 x 1 drop to 205 x 6, 4; E/S 60lb x 50s

SS w/ Bb rows
165 x 10, 8.5, 6.5 E/S 60s

Squat
230 x 5, 4, 215 x 4
My squatting has been teh suck lately. I need to find a good coach.

45 deg. LP
200/s x 13, E/S 60s

SLDL
275 x 9, 6

Db Military
60 x 6, 5
Haven't been doing a lot of shoulder work lately b/c of lingering pain, but it's improving

Inc Db curl
40 x 10; 5s rest, 40 x 2

Tri V-bar press down
140 x 10, E/S 50 lb x 50s

Hoist seated calf raise
#10 (wt=?) x (10, 10s rest, 4, all super slow-E/S); #10 x 19 fast

Decided it was time to switch up the workout a bit, since I've been on this one for quite a while. I am also thinking of going to the 2-day split (mon/tues=lower/upper) as I think I will continue to cut for maybe another month. I'm looking leaner, and slowly gaining strength. I'm finally back to or a little ahead of where I was before I got sick, so that is encouraging, especially since I rest and recovery has been far less than optimal over the past month because of school stuff.

That's it for now. Back to pretending to work :evillaugh

Isaac Wilkins
05-21-2003, 12:04 PM
Damn, bro. I thought you quit lifting weights or something.

;)

Big & Tall
05-21-2003, 12:11 PM
Damn, bro. I thought you quit lifting weights or something.

To my knowledge, the world hasn't ended yet.

Big & Tall
05-28-2003, 06:46 AM
Another week, another full body workout. I was going to do the upper/lower split this week, but the gym was closed for Memorial Day, so I went with just the one again. Guess I will have to try that next week.

So, here it is:

Bb Bench
215 x 6, 205 x 7, 4 + 2 immediately after rows

SS w/ Bb rows
175 x 9, 6.5, 165 x 8

Squat
235 x 5, 4, 3
Still weak, but feeling a little better. I think my form is improving

45 deg LP
205/s x 15 + 1 assisted

SLDL
285 x 7.5, 275 x 6

Inc Db curl
45 x 8, 5s rest, 2

Lateral raises
20 x 10

Dec Crunch
45 Db x 20

Hoist Seated calf raise
#10 + 10 lbs x 14 (10, rest, 4, e/s style), #10 + 10 x 19 fast

Skipped direct tri work and swapped militaries for laterals because my tri tendonitis (left arm) has been bothering some. Hurts quite a bit this morning, too. :mad:

Isaac Wilkins
06-04-2003, 12:33 PM
Damn it, bro, CKD be damned! Get in the gym, move some heavy iron, get in the kitchen, and move some heavy food!

I want to see you at 290 in six months. :mad:

That being said, nice job on the CKD. :thumbup:

Big & Tall
06-09-2003, 01:58 PM
:eek:

So you're the one who reads this ;)

I'm undecided on stopping the diet. Still losing wt and getting stronger, so I guess it is not all bad, but I have definitely been craving a good bulk for a while now. That, and I would have a joygasm were I able to eat unflavored oatmeal every morning. At any rate, I want go any longer until the end of June, then it is time to BULK. FOOD FOOOD FOOD!!!! :evillaugh

I have gotten lazy about posting in here, but the workouts have been going well, except for last week. It went something like this:

Bb Rows
180 x 9, 8, 7

SS w/ Bb Bench
215 x 6
Stopped because tricep tendonitis (left) came back with a vengance AND I think I tore/pulled something (at least mildly) in my right shoulder

SS w/ Db flyes
40 x 10, 9

Squat
Couldn't, because BOTH arms hurt to much to get them back to the bar

45 deg LP
245/s x 12, 7
Had to stop because I was self spotting and I had too much arm pain to follow my knees with my hands

Calf Raises (Hoist Machine)
#11 x 14 (8, rest, 6 E/S style), #11 x 17 fast

In much pain, and with much rage, I then went home :swear:

On the up side, the injuries are already improving, and I'm not going to lift until next Monday (a week from now) so I'm hopeful for a good recovery.

Like I said, soon it will be bulking time, and I'm gonna do it the Dogg way, so I will definitely post lots of info on how that goes for me.

Big & Tall
06-09-2003, 02:00 PM
BTW, Borris, or the one or two other lurkers here:

What do you think about rotating squats out of a workout? I realized that my workouts have incorporated squats, in one rep range or another, for going on a year straight now. Would there be some value in going to just heavy leg press/hack squats/extensions etc for 4-8 weeks, or is the almighty squat truly infallable?

Isaac Wilkins
06-09-2003, 02:36 PM
Good to see you back a bit, bro.

I'd say switch them out. Hack squats, leg press, lunges, etc. Two months off from squatting might help you rest up a bit.

WillKuenzel
06-09-2003, 02:46 PM
I'm a big fan of lunges. Between lunges and leg press you'll be doing alright. Toss in some hack squats and you're set.

Why do you want to switch out the squats? Doing them every other week might work. Front squats one week followed by back squats the next can also be a good idea. But like Borris said, a month or 2 away from it could bring you back quite strong.

Big & Tall
06-09-2003, 03:09 PM
HY --I don't have a problem with squats; in fact, I enjoy them in a sick, masochistic sort of way. I'm primarily interested in hypertrophy, not powerlifting (although I know increasing lifts=hypertrophy). Basically, I'm wondering if I might see better leg development in the long run by swapping things up some.

Isaac Wilkins
06-09-2003, 03:11 PM
Originally posted by Big & Tall
HY --I don't have a problem with squats; in fact, I enjoy them in a sick, masochistic sort of way. I'm primarily interested in hypertrophy, not powerlifting (although I know increasing lifts=hypertrophy). Basically, I'm wondering if I might see better leg development in the long run by swapping things up some.

Yes.

;)

WillKuenzel
06-09-2003, 03:12 PM
:withstupi


:D


Lunges rule!

Big & Tall
06-09-2003, 05:22 PM
Thanks for the input, guys. I've been liking the 45* LP lately (and haven't done much of it for a long time), so I think I will try doing that and lunges for a while.

Big & Tall
06-10-2003, 10:21 PM
Since I seem to be back at this journal thing, here's the diet for today:

M1-9:00
4 eggs fried in olive oil
5 str. bacon
1/4 c. cheese

M2-12:30
100 g deli chicken
80 g deli ham
28 g mayo
60 g swiss cheese

M3-5:00
90 g swiss cheese

M4-7:00
~3 oz cheddar

M5-9:00
8 oz salmon
1/2 tbsp butter

M6-12:00
3 hot dogs

Cals: 2850 Kinda low
P: 185
F: 223
C: ~9.5g

I think I'll eat a little more before bed, put me up a little over 3000

Been taking one dose of ECA/day, plus several mugs of green tea and lots of water.

Wt: 232 sans glycogen

Big & Tall
06-12-2003, 09:22 AM
Diet again, for yesterday

M1-10:00 (overslept!)
5 str. bacon
~70 g swiss

ECA-full dose-11:30

M2-2:00
10 oz. burger
1/4 c. cheese

M3-4:30
4 oz cheddar

M4-7:30
4 eggs
5 str bacon
1/4 c. cheese

M5-10:30
3 hot dogs

M6-12:30
4 oz. cheddar

Cals: 3200
P: 228
F: 250
C: ~7.5g

Yay for another day of dieting :rolleyes:

Had poker night last night at my apartment, mostly hold 'em and seven card. My roommate and I did well--we're starting to get better at reading people :evillaugh

Got my homemade E/C stack ingredients yesterday, too. 250 x 49mg Ephedra tabs + 300 x 200mg caffeine. I will NOT continue to be a fatty! :evillaugh

WillKuenzel
06-13-2003, 09:38 AM
Originally posted by Big & Tall
Yay for another day of dieting :rolleyes:
Ain't it grand? I much rather eat whatever I want to but inorder to get things done we gotta make a few sacrifices. Keep it up though. The goals get here quicker if you do. :)

Big & Tall
06-13-2003, 01:37 PM
HY --Thanks for the encouragement. Don't worry, though, I've been sticking to it and I keep looking leaner, little by little. Plus, my lifts are still improving, so life is pretty good.

Diet yesterday was a little low in cals, 2900 or so.

Did a depletion wo today:

Bb lunges
SLDL
Bb row
Db fly
Bb curl
Dec crunch (unweighted)
Calf raise

2 circuits, 10-15 reps on everything except crunches and calves, 20-25 there, nothing to failure.

I tried a little benching, but I felt the slight twinge of tendonitis, so stopped immediately and went to flyes. On the bright side, my shoulder felt 100% today.

Lunges felt akward as hell, which I about half expected. I felt them mostly in my hams and glutes, but I think that was mostly because of the stretching they caused. I was surprised at this, as I normally squat deep, so I didn't figure these would feel much different. I guess putting a leg forward really makes a difference. Since I wanted to do a little more for my quads today, did a set of extensions at the end of my wo. Anyway, I will continue to work on my form as I try to incorporate these into my heavy wo's and probably my bulking routine when I get back to. While I'm ironing out my form (hey, there's a pun there!) heavy leg presses/sldl will make up the core of my leg routine.

Now, the carbup has begun; it's pasta time!:drooling: :D

WillKuenzel
06-13-2003, 01:42 PM
I've found lunges to hit my hams and glutes more too. I think it has more to do with the way I pull through more so instead of actually pushing up. Its kind of tough to explain but when you keep your front foot planted it seems that there is more of a pulling motion involved in getting your body to come forward to where it is instead of a push from the quads to get you back into standing position.

Big & Tall
06-13-2003, 01:45 PM
Yeah, that is definitely how they felt to me, so maybe they'd make a better substitute for SLDL's than for squats. Hopefully next week I can find someone with a clue to watch me for a few sets and try to get some pointers.

Isaac Wilkins
06-13-2003, 06:27 PM
Gah, I remember the depletion workout.

Whooo... Not a good thing.

Looks like you've got things in order, though!

Big & Tall
06-16-2003, 03:31 PM
Yeah, I pretty much have the hang of those things now. They suck, but I have a handle on them.

Anyhoo, glutes and hams are sore from lunges last Friday. I didn't think I was going heavy, but apparently, it was enough to give me some DOMS through the weekend. As such, I'll be doing just upper body tonight and then lower tomorrow, which I have wanted to try for a while anyway. So long as my elbow holds up, I'll be going back to barbell presses from flyes, and plan to do a little extra back work. Probably something like 2 sets of rows and 2 sets of pulldowns instead of just 3 x rows, b/c I want to get some different angles in there. Hopefully something good delt work, too, since I haven't been able to work them much lately, and it is starting to show :mad:

Big & Tall
06-17-2003, 07:09 AM
Mon-6/16-CKD Upper body

Flat Bb bench
215 x 5, 3 drop to 205 x 2
Blah

Bb row
190 x 6 drop to 185 x 3.5, 185 x 7, 4.5

Db fly
45 x 10, 6

Wide Grip pull down
180 x 8, 6

Lateral raise
22.5 x 10.5, 9

SS w/ front raise
22.5 x 6, 4.5

Inc. Db Curl
45 x 3 drop to 40 x 4, 40 x 5

Straight bar tri cable press down
140 x 11

This workout felt like crap. :mad: That is all

Coke
06-17-2003, 08:18 AM
Hi B&T,
You had a workout and that means much :)
keep it up!

Big & Tall
06-17-2003, 09:35 AM
:eek: ANOTHER reader!

Thanks for the encouragement. I am definitely feeling it today, and my lifts weren't terrible I guess, so it wasn't a total loss. I just didn't seem to have a lot of focus. :mad:

A few other notes, now that I am not so angry about the wo:

-Right shoulder was fine during lifting, but hurting last night and today.
-Elbow (tri tendonitis) seems to be recovering. I wore an elbow brace, which I think helped.
-Had some breathing troubles. Time to go see the Doc for a new inhaler.

Big & Tall
06-17-2003, 08:41 PM
Tuesday 6/17/03--CKD Lower Body

5 min on eliptical runner

45 deg LP
100/s x 8 w/u
250/s x 14, 7 +2 assisted, 235/s x 4
Good sets. Quads pretty much felt owned after the first one, though.

SLDL
285 x 8, 6
ace

Bb lunge
115 x some, some more, bar x some
Just some form work here. Didn't really feel heavy, but balance seems to be an issue; more work required before these become a heavy working exercise

Dec Crunch
45 (Db) x 22, 19

Oblique Crunch
25 (plate) x 25, 15 each side, no rest. Not to failure
Was going to do russian twists, but some low back pain nixed that idea.

Hoist seated calf raise
#12 (240lbs?) x 18 slow, #11 (220) X 19 fast

Hammer strength calf raise
140 x 15

Gripper
90 x 15

Felt much better tonight than last night. I think I'll stay with this two day split for the rest of my cut.

Other:
-Through some disasterous cosmic misalignment, a couple of things actually went right with my research today. I may not be screwed, but I won't hold out too much hope.

Isaac Wilkins
06-17-2003, 10:19 PM
I preferred the two day split on CKD myself.

One day seemed too rushed, or too much. There wasn't a good middle ground.

WillKuenzel
06-18-2003, 10:31 AM
Other:
-Through some disasterous cosmic misalignment, a couple of things actually went right with my research today. I may not be screwed, but I won't hold out too much hope.Such an optimist aren't we? :p

Big & Tall
06-18-2003, 01:08 PM
I consider myself more realistic than pessimistic ;)

On the bright side, the worse you think things are going to be, the less likely you are to be disappointed. Oh, and things are no longer working in the lab :bang:

Big & Tall
06-18-2003, 03:37 PM
Research update: Good progress! I think that I might soon be able to run the tests that I was supposed to start a month ago!

In other news, I went to the doctor yesterday and got some goodies for my asthma. Since my ability to breath seems closely related to my training, I will be posting some info on that in here. I figure it might be of use to some people, and the rest of you, well, you can ignore it. ;)

Big & Tall
06-20-2003, 09:13 AM
Well, I've skipped a little in here, but it's the same old ****. Anyway, did my depletion workout last night, since I am leaving for a wedding today and won't really have a way to work out for a couple days. I'll turn the carbs off again early sunday, since I won't really be able to eat ckd style any time before that.

Guess that's it for now. Have fun in journal land while I'm gone. :cool:

WillKuenzel
06-20-2003, 09:15 AM
Have fun man! Weddings can be kind of fun, or at least the reception afterwards. :alcoholic

Big & Tall
06-24-2003, 09:18 AM
The wedding was good. (Read: open bar). :alcoholic

Diet was crap through the weekend, and I enjoyed every minute of it. :evillaugh

Breathing troubles continue, despite using albuterol 4x/day. No full on asthma attacks outside of working out (I have exercise-induced asthma) but definitely the beginnings of some--tightness in the chest & throat, can't take deep breaths. Also, my peak flows have been averaging just under 600, which is pretty weak for someone who is 6'6". Looks like some additional treatment is in order.

Last night's session was decent, but not great:

Flat Bb bench
220 x 5 drop to 215 x 2, 215 x 3 drop to 205 x 2
Gonna stick w/ 220 until I can get some more reps, say 9,7 ish

Bb row
195 x 7, 190 x 7.5, 5.5
Tweaked my lower back a little on these, but it feels okay today

Db fly
45 x 10, 7
For some reason I can only do these very slowly

WG pull down
187.5 x 8, 6.5

Lateral Raise
25 x 9, 22.5 x 9

SS w/ front raise
25 x 6, 22.5 x 6, 5 (R,L)
Did both of these exercises one arm at a time, focusing on isolation, instead of both simultaneously as I had been doing.

Inc. Db curl
45 x 5 drop to 40 x 3, 40 x 6

OH tri ext (rope grip)
150 x 6, 140 x 7.5

That's it for now, back to 'work' :D

Coke
06-24-2003, 10:00 AM
Did I see "open bar"?...lol, everyones favorite :) You are doing fine even with the annoyances, we can work through these, can't we bro? ;)

Man I knew you were tall but I did not know you were that tall. I have a friend who is your height (he is a baller, of course).

Big & Tall
06-24-2003, 08:55 PM
Tuesday 6/24--CKD lower body

5 min eliptical runner

45 deg LP
100/s x 10 w/u
255/s x 9, 250/s x 7, 240/s x 7+1
blah

SLDL
295 x 8, 3, miss
blah again

Dec Crunch
50 Db x 16, 14

Hoist Leg Curl
#10 x 9, 7.5

SS w/ Hoist Leg Extension
#10 x 8, 6.5
Hammer Strength machines were busy :mad:

Gripper
100 x 12, 10

Standing Calf Raise
200 x 12, 10 slow, 140 x 15 explosive

BLAH! :mad:

Definitely did not have my groove tonight. About the only thing that felt good was the first set of stiffies. Of course I am low on sleep (~5 hrs) and also got a bit of a sunburn, so I don't think either of those help.

Anyway, screw it, bed time.

Big & Tall
06-25-2003, 02:32 PM
Something I forgot to rant about last night:

The people working at the desk in the gym had two large pizzas sitting out on the desk, boxes OPEN, smell wafting through the whole gym, for most of the second half of my workout. :swear: I nearly wept. But then I said 'pizza is SATAN!!! Fatty! Fatty! Big fat fatty!' and moved on with my workout. Still, they need to not do that any more.

Big & Tall
06-30-2003, 08:50 PM
Monday 6/30/03--CKD Upper

Energy 75%, ~8.5 hrs sleep

Bb bench press
45 x 25, 135 x 7, 185 x 3
220 x 8, 6
Had a spot tonight, helped a lot mentally

Bb row
45 x 10, 135 x 7
195 x 7.5, 190 x 7.5, 6
Last 2 sets done curl grip

Db fly
45 x 11, 8

WG pull down
195 x 7.5, 187.5 x 6.5

Lateral raise ss w/ fronts
25 x 10; 8.5,7.5 (R,L)
25 x 8, 7
Really started to bonk before I started these

Inc Db curl
45 x 4 drop to 40 x 3
Felt dead and nauseous before starting these

OH tri ext
tried a few, gave up and went home, feeling like ass.

All in all, a decent workout, except for crashing at the end.

Big & Tall
06-30-2003, 09:03 PM
A few other comments:

Because I had to go out to lunch with my project sponsor on Friday, I ended up starting my carb-up w/o a depletion workout. There was nothing on the menu that was ckd'able and I'm not in a situation where I can say 'no, I am not going to lunch with you' :mad:

Carb up also ran extra long b/c my parents were visiting this weekend. :mad: Fortunately, I managed to keep cals low to moderate, so I don't think I did too much damage.

Big & Tall
07-01-2003, 08:21 PM
Tuesday 7/01/03--CKD Lower body

Energy 70%

In-8:50, out-9:50

Decided to swap it up a bit since I haven't been in the groove for 45* LP's lately. Also, I think I pulled something in my upper back last night, so I wasn't up for stiffies tonight.

Hammer Strength Leg Press
200 x 13, 400 x 3 w/u
450 x 15, 11, 7.5, 250 x 20 burn
Good sets

Dec Crunch
50 Db x 22, 18

Hammer Strength Leg Ext
60 x 9.5, 7.5

Hammer Strength Leg curl
145 x 6, 135 x 7

Bb wrist curl
65 x 16, 12

Standing Calf raise
210 x 12.5, 11 slow, 150 x 16 explosive

Well, looks like I'm headed for Maine tomorrow morning. Actually, won't make it to Maine until some time next week, but I'll be close for the weekend, probably staying in NH with a friend. As I'll be on the road next week, I won't be doing CKD, but I'm gonna bring a cooler and good food and do a clean cut to the best of my ability. Probably around 3200 cals and relatively low carb. Plus, this way I can get in a full week of workouts with Borris. :evillaugh

Isaac Wilkins
07-01-2003, 08:27 PM
Originally posted by Big & Tall

Well, looks like I'm headed for Maine tomorrow morning. Actually, won't make it to Maine until some time next week, but I'll be close for the weekend, probably staying in NH with a friend. As I'll be on the road next week, I won't be doing CKD, but I'm gonna bring a cooler and good food and do a clean cut to the best of my ability. Probably around 3200 cals and relatively low carb. Plus, this way I can get in a full week of workouts with Borris. :evillaugh


Damn skippy! Let me know what's up.

Big & Tall
07-01-2003, 08:47 PM
Woohoo! I have a ...Last page link! :clap:

Coke
07-07-2003, 12:47 PM
:spam:

Big & Tall
07-15-2003, 10:16 PM
Sweet, more :spam: :D

Well, after talking to Borris some, and generally getting sick of cutting and wanting to be big again, I have decided that it is time to bulk again. :clap: :evillaugh :hump:

My routine is going to be Doggcrapp style--for those of you unfamiliar with this system, it is akin to a hypertrophy specific program. Basically, I will be doing a two day split, with only ONE working set per muscle group per day. However, I will be lifting more often. For example, start monday with chest, delts, tris, back. Wednesday will be bis, forearms, calves, hams, quads. Friday is going to be the same groups as monday, but different exercises. Then it goes to monday for the second group, weds for the first, et cetera. There are three groups of exercises per split day; on the fourth, I go back to the same exercises as the first time. Kinda confusing, but follow along, it'll be easier to see when I post workouts.

Borris has been kind enough to offer help with my diet as well. It is going to be VERY high protein, 400-450 g/day, and relatively low carb, 200 on non-w/o days, 300 on. Probably will start at 4000 kcals/day or a little less, then adjust from there.

Here is my first draft of the diet:

M1: 0 hrs
2 sc whey
3 slices white bread
2 tbsp s/f jam
440 cals, 50p, 5f, 50c
*White bread for an early morning insulin response, s/f jam since fructose won't help me in that regard

M2: +2 hrs
2 whole eggs & 4 whites
1 c. oatmeal
salsa
560 cals, 44p, 16f, 65c

M3: +5 hrs
2 cans tuna
2 tbsp pb
500 cals, 77p, 19f, 6c

M4: +7 hrs
2 cans tuna
1/2 c. oats
450 cals, 75p, 6f, 27c

M5: +10hrs(pre)
2 sc. whey
25 g dext (w/o) or 1 tbsp pb (non-w/o)
340 cals, 44/50p, 4/20f, 31/12c

M6: +12hrs(post)
2 sc whey
75g dext (w/o) or 3 tbsp pb (non-w/o)
540 cals, 44/54p, 4/28f, 83/12c

M7: +14hrs
8 oz salmon
10 oz broccoli
500 cals, 46p, 25f, 12c

M8: +16 hrs
1 lb 1% cottage cheese
2 tbsp pb
520 cals, 59p, 20f, 30c

Totals: 3850 cals
P: 439 w/o, 455 non-w/o
F: 99 w/o, 134 non-w/o
C: 304 w/o, 214 non-w/o

Well, I have some workouts to post from last week and tonight, but it is getting late, so I'm going to bed.

Big & Tall
07-17-2003, 07:00 PM
Well, guess I have some backlogged workouts to post, as promised.

Monday 7/7/03--Chest & Shoulders

With Borris!

Flat Db press
90 x 5, 5, 4
Blah. Have lost on these

Inc Db press
85 x 5, 80 x 4
Blah again

Inc Db fly
40 x 9, 8
good depth on these

Db Military
60 x 4.5, 55 x 6

Db laterals
25 x 7.5, 6.5

BO Laterals
30 x 9, 12
I like these. Gonna be a regular thing, methinks


Tuesday 7/8/03--Back

V-grip pull down
220 x 8, 250 x 1 drop to 230 x 6
my first time with these, they felt good

Bb row
205 x 8, 7
good sets

Bb shrug
315 x 20, 415 x 10

Cybex lower back machine
170 x 16, 210 x 12
pretty light


Thurs 7/10--Legs

Squat
135 x 8, 185 x 6
225 x 4, 205 x 5, 6, 5, 5
my first time squatting in a bit, some of them felt akward

Hack Machine
+180 x 15, 15
OH GOD, THE BURN

SLDL
305 x 5, 295 x 5, 4, 2, 225 x 3

45* LP Calf raise
6pps x 21

Big & Tall
07-17-2003, 07:16 PM
And now begin the Doggcrapp style workouts

The plan is going to be something like this:

Group A:
Chest
Shoulders
Tris
Back width
Back thickness
Abs

Group B:
Bi's
Forearms
Calves
Hams
Quads

As I said above, there will be three workouts per group, and I will rotate through them, lifting for that group every 4th to 5th day, with only one working set each time. When I have done my three workouts, I will go back to the first. So, I think it will look something like this

A1: Monday, week 1
Flat Db bench
Db military press
OH tri ext (rope grip)
WG pull down
Bb row

B1: Wednesday, week1
Standing EZ bar curl
Bb wrist curl
45* LP Calf raise
HS leg curl
Squat

A2: Friday, week 1
Incline Db bench
Bent over lateral raise
Inc. skull crusher
Chins
Cable row

B2: Monday, week 2
Inc Db curl
Bb reverse curl
Standing CR
SLDL
HS leg extension

A3: Wednesday, week 2
Flat Db fly
lateral raise
French press
V-grip pull down
Db row

B3: Friday, week 2
Bb curl
Gripper
HS Calf raise
??? (GHR's maybe, but I lack the equipment at my gym)
HS Leg press

Monday, week 3, A1 again, etc.

The idea is to bump every time. It's sort of an experiment, we'll see how it goes.

Big & Tall
07-17-2003, 07:22 PM
And, finally, my first two DC workouts

Tues 7/15--DC-A1

Flat Db bench
35 x 10, 60 x 6
90 x 6
feeling better than last week

Db Military press
30 x 10, 40 x 6
60 x 8

V-grip push down
80 x 9 + 3 + 3 (R/P)
Blah. I died on these

WG pull down
90 x 12, 135 x 7
195 x 7.5 + 2.5 (R/P)

Bb row
45 x 12, 135 x 6
205 x 5 drop to 185 x 4
Low back was killing me :mad:

Big & Tall
07-21-2003, 07:53 PM
Well, guess I am a bit behind in posting. WO's have been going well for the most part. Still getting my poundages worked out for the new exercises/rep ranges but all in all, I like it. Diet has been about like above, although maybe coming up a little short. After spending so long cutting, I am having a little difficulty getting up around 4k/day, even tho it is relatively low carb.

Big & Tall
07-21-2003, 08:37 PM
Wednesday 7/16--DC B1

Standing EZ bar curl
bar (15, I think) x 20, 35 x 12, 65 x 6
90 x 9.5 + 3.5 + 1 (R/P)

Bb wrist curl
45 x 10
70 x 10 + 4 + 2 r/p

45* LP Calf raise
sled x 20, 100/s x 15
5 pps x 14 + 8 + 6 r/p

HS Leg curl
145 x 7 + 3.5 + some halves
warmed up on the hoist machine b/c HS was busy

Squat
205 x 8 + 1
Legs not 100%, hams felt tight after curls

Big & Tall
07-21-2003, 08:42 PM
Saturday 7/19--DC A2

Worked out at a different gym b/c mine was closed :mad:

Inc Db press
30 x 12, 60 x 5
90 x 1 drop to 80 x 5.5 + 2 r/p
I think I momentarily blacked out at the top w/ the 90's. Things went all blurry and the next thing I knew, one Db was on the floor and the other was on my chest. Dropped to 80's and went for more.

BO lateral raise
20 x 10
35 x 12
Still getting the feel of these down

Inc skull crusher
65 x 8
85 x 9 + 3 r/p

V-grip pull down (chin bar broken)
100 x 10
220 x 6 + 1 r/p
right shoulder hurting

Cable row
190 x 9 + 3

Weighted dec crunch
50 (Db) x 8, BW x 8
STEEP decline

Big & Tall
07-21-2003, 08:45 PM
Monday 7/21/03--DC B2

Inc Db curl
20 x 12, 32.5 x 6
45 x 8.5 + 2 r/p
good set

Bb reverse curl
45 x 8
75 x 9 + 3
haven't done these in ages. liked them a lot

Standing Calf raise
120 x 14
220 x 12 + 6 + 4
slow negative, explosive positive

SLDL
45 x 15, 135 x 10, 225 x 4
295 x 10 + 3 r/p
good set. had to take 5-6 mins before my working set to get my rage on, as I had lost my focus. Got it back and it felt good

HS leg ext
60 x 11 + 3
'bout cooked at this point

Big & Tall
07-24-2003, 03:52 PM
Wednesday 7/23--DC A3

Flat Db Fly
20 x 12, 30 x 5
50 x 9

Smith Machine Military Press
bar x 15, +90 x 4
+110 x 10 + 2 r/p
HS machine was busy :swear:

French Press
60 x 5
90 x 9

WG Chin
+25 x 6 drop to BW x 5

Db Row
100 x 7 + 1.5 r/p each side

I'm getting used to the increased calories and I'm gonna up it a bit now by throwing in some olive oil a couple times a day.

Big & Tall
07-28-2003, 09:23 PM
Friday 7/25--DC B3

Bb Curl
45 x 10, 65 x 5
100 x 7.5 + 1.5

Hammer Curl
25 x 10
45 x 7 + 2.5

HS calf raise
90 x 10
140 x 16 + 8 +5

HS Leg press
200 x 10
450 (outer rack) x 17

Hip extension
45 (plate) x 12
not really to failure, trying to get a feel for these

Dec Crunch
50 Db x 26

Big & Tall
07-28-2003, 09:31 PM
Monday, 7/28--DC A1

Flat Db Bench (Last session--90 x 6)
30 x 12, 60 x 5
95 x 6.5
No 90's. The guy who was 'using' them was standing around talking. :swear: So I got the 95's and ripped on 'em.

Db Military (60 x 8)
30 x 10
60 x 9 + 1 r/p

V-grip push down (80 x 9 + 3 + 3)
80 x 10 + 4 + 3 r/p

WG pull down (195 x 7.5 + 2.5)
90 x 10, 135 x 7
195 x 9 + 3.5

Bb row (205 x 5 drop to 185 x 4)
45 x 10, 135 x 5
205 x 6 + 1 + 1
these didn't feel that great

Big & Tall
07-28-2003, 09:38 PM
Well there, I am up to date on posting. Diet was crappy, relatively speaking, over the weekend, as I went to visit my girlfriend. Still got a good amount of protein, though, so I guess it wasn't terrible. Other than the weekend, it has been almost exactly as posted above. I've been gradually working in some more cals, mostly fat, in the form of olive oil and more pb as I get used to the increase.

I like these workouts. I am feeling better and stronger all the time, and I managed a good rep or weight bump on every exercise, so I am happy. Probably will keep up a schedule of bumping reps one week and weight the next, depending on how I feel.

btw, weight was 236.5 before the workout today.

Big & Tall
07-30-2003, 09:32 PM
Wednesday 7/30/03--DC B1

Standing EZ bar curl (last session: 90 x 9.5 + 3.5 + 1)
bar x 20, 35 x 10
95 x 9.5 + 1.5 + some halves r/p

Bb wrist curl (70 x 10 + 4 + 2)
45 x 13
75 x 12 + 4 + 3.5

45* LP Calf raise (5 pps x 14 + 8 + 6 r/p)
100/s x 15
5plates + 5/s x 16 + 6.5 + 3.5

Squat (205 x 8 + 1)
45 x 10, 135 x 5
225 x 6 + 2 r/p
Moved these to my first leg exercise and narrowed my stance and they went much better than last week.

HSLC (145 x 7 + 3.5 + some halves)
145 x 8.5 + 2.5 + some halves
Did 'em after squats and they were about the same, so I'll count that as an improvement.

Big & Tall
08-01-2003, 07:42 AM
Friday 8/1--DC A2

In the gym at 7:30 AM! Girlfriend is coming to visit this weekend, so I had to go early.

Inc Db press (last session-80 x 5.5 + 2)
30 x 12, 60 x 5
85 x 5.5 + 0.5
One of the 80's was missing or I wouldn't have bumped

BO Lateral Raise (35 x 12)
20 x 10
37.5 x 14 +4

Inc Skull Crusher (85 x 9 + 3)
65 x 6
90 x 10 + 4

V-Grip Pull down (220 x 6 + 1
105 x 10
225 x 7 + 1.5

Cable Row (190 x 9 + 3)
195 x 10 + 3

Dec Crunch @ -18*
55 Db x 18

Nautilus Rotary Torso Oblique Thinga-mabobber
120 x 14.5 each side

Off to work I go...

Big & Tall
08-21-2003, 07:53 PM
I've had some major computer troubles for the past couple of weeks, but I think things are finally in order. Here's the wo's since I went missing:

8/5--DC B2

Inc Db curl
20 x 10, 30 x 5
50 x 6.5

Bb reverse curl
45 x 10
80 x 9.5

Standing CR
120 x 10
240 x 12 + 6 + 4

SLDL
45 x 16, 135 x 9
305 x 6
Seriously low on energy at this point

HSLE
65 x 10.5 + 1.5 r/p

Think I injured my lower back over the weekend, and was also low on sleep. w/o felt like crap

Big & Tall
08-21-2003, 07:56 PM
8/7--DC A3

Flat fly (last session-50 x 9)
20 x 12, 30 x 6
50 x 11.5

Smith military press (110 x 10 + 2)
bar x 15, +90 x 3
+120 x 9 + 2

French press (90 x 9)
60 x 6
95 x 9

WG Chin (+25 x 6 drop to BW x 5)
+25 x 7 drop to BW x 5.5

Db row (100 x 7.5 + 1.5)
100 x 9 + 2.5

Big & Tall
08-21-2003, 07:59 PM
Tues 8/12--Upper

Did an upper/lower split this week b/c some traveling interfered with the regular routine

Bb bench
45 x 20, 135 x 10, 225 x 4
Max attempts:
245 x 1
265 x 1
225 x 1, 205 x 6, 4

HS Military press
55/s x 6
65/s x 10.5

Barbell row
45 x 15, 135 x 8
205 x 8, 6

WG chin
BW x 10.5, 6

V-grip push down
80 x 8

Standing EZ curl
95 x 4 drop to 85 x 3.5
arms dead after the back work

Bb shrug
415 x 11, 8

Bb Rev curl
85 x 6.5

BO Lateral
30 x 12.5

Big & Tall
08-21-2003, 08:01 PM
Thurs 8/14--Lower

Squat
45 x 12, 135 x 6
235 x 5, 4
225 x 4 or 5

Front squat
135 x 4, 4
first time doing these, felt a little akward but not too bad

HS Leg Press
400 (outer) x 10, 8

HS Leg curl
145 x 8.5 + 2.5 r/p

Standing cr
220 x 16, 11 + 6 + 3 r/p

Big & Tall
08-21-2003, 08:03 PM
Didn't get back from traveling (to Maine) until yesterday, and I was freakin' dead, so I didn't lift. Got 13 hours of sleep last night, so I went in for a planned quad-jockey session, but felt like absolute crap. Think I ate something bad, and my intestines were NOT happy. Did one set of squats (240 x 4) and gave up and came home.

Big & Tall
08-25-2003, 05:14 PM
Monday 8/25

Energy was pretty good tonight, 75%ish. Did have a little lower back and shoulder soreness from this weekend, though, in addition to having slightly agitated my left tri tendonitis. Gym was mobbed, which fed my rage. Managed to finish up in about 40 minutes.

Flat Db Bench
37.5 x 14, 55 x 6
100 x 4 drop to 80 x 2.5
felt a little weak here, mostly in the shoulders

Db Military Press
20 x 12
65 x 7.5

V-grip press down
90 x 9 + 3 + 1


WG pull down
105 x 12
205 x 8 + 3.5

Bb row
45 x 14, 135 x 6
215 x 8 + 3.5 + 1.5

Big & Tall
08-26-2003, 10:25 AM
Well, my digestive system is once again trying to thwart my efforts. I haven't felt quite right all weekend, but I actually thought I was improving. Then came last night. I vaguely remember rolling around a lot in my sleep, feeling naseous and with pains in my stomach. Since then, my digestive system has been following emergency evacuation procedures from all exits :mad:

Anyway, no work for me today, but probably not a lot of food either :swear: I'm getting about ready to go to the doctor to see if I can get a full replacement intestinal system.

WillKuenzel
08-26-2003, 03:03 PM
I used to get the same kind of stomach problems. My solution? I quit drinking milk. I don't know how much milk you drink but I realized that stuff would eat me up from the inside out.

Big & Tall
08-26-2003, 07:47 PM
I dunno, I haven't noticed any direct association with dairy. My stomach just tends to be easily upset in general. I guess it is worth a shot, though. I really am getting to the point where I might break down and go to a doctor...

Coke
08-27-2003, 05:57 AM
Haven't seen you in a bit - Hello bro!

I have similar issues but only with too much dairy, I am lactose intolerant and tried the lactaid milk and it works very well...

Hope all gets resolved - :)

Big & Tall
08-27-2003, 07:37 AM
CoCoa--good to see you again, bro, and thanks.

Probably will go to the doctor. I still have the stabbing pains in my stomach today :mad: although I don't feel nauseous anymore.

Big & Tall
08-27-2003, 10:38 PM
Well, it's midnight-thirty, and I guess I am feeling better. The nausea at whatnot is gone, although I am still getting the sharp pains in my stomach, of which I am not a fan. Calories today have been lower than they should be, but much higher than yesterday. Stuck to more easily digested stuff today, as once I went into work, I was feeling a little off. Tomorrow I should be good to go hardcore on the tuna again, and will probably do my next workout, depending on how I feel. I do want to try for a full recovery though, so I am not going to push it, and may end up stretching the current 2 week DC cycle into 3.

Big & Tall
09-07-2003, 08:08 PM
Argh! First the computer wasn't working, then the internet connection crapped the bed--I could browse, but not post. Maybe it'll work now.

DC B1

Standing EZ bar curl
bar x 15, 35 x 12
85 x 8.5 + 1.5 + .5

Bb Wrist Curl
45 x 12
85 x 10.5 + 3.5 + 1

45* LP Calf Raise
100/s x 15
5p + 10/s x 17 + 9 + 7

Squat
45 x 12, 135 x 6
245 x 6

HSLC
155 x 7.5 + 1.5

Dec. Crunch
55 x 24

Nautilus Rotary Torso
140 x 12 each side

Big & Tall
09-07-2003, 08:11 PM
9/1--DC A2

Inc Db Press
30 x 12, 55 x 5
85 x 8

BO Lateral Raise
17.5 x 10
40 x 12

Inc Skull Crusher
15 x 10
95 x 8 + 2 & 1 CG press

V Grip pull down
105 x 10
225 x 8 + (2 x 0.5)
Right shoulder hurting again on these

Cable Row
105 x 6
210 x 8 + 2.5

Bb Shrug
45 x 15, 135 x 10, 225 x 5
405 x 13 + 4, 315 x 21

Big & Tall
09-07-2003, 08:15 PM
9/5--DC B2

Inc Db Curl
20 x 10, 30 x 5
50 x 7.5 + 1

Bb Rev Curl
45 x 8
85 x 9 + 2.5

Standing Calf Raise
140 x 10
260 x 12 + 5 + 4

SLDL
45 x 13, 135 x 7, 225 x 3
310 x 8

HSLE
75 x 10 + 3

Nautilus Ab Thing
150 x 13

Nautilus Rotary Torso
145 x 14

Alke
09-11-2003, 06:42 PM
hey there, nice lifts, you gots those shrugs licked!

how is the bulk going? Those stabbibg pains sound like something to avoid if you can help it, maybe it is not what your eating but a combination of what your eating in what order? sometimes I get pains if I eat certain foods too close together, and once you find out what foods dont mix well you can break them apart with something else - especially when bulking and eating every 2-3 hours.

Coke
09-13-2003, 12:37 PM
Just droppin in to say something to you bro, hope everything is cool. ...have you restarted the tuna dude? - ;)

Big & Tall
07-19-2005, 05:07 PM
Hmmm, looks like I forgot to post a couple workouts. I'll have to get on that.

Big & Tall
07-19-2005, 10:17 PM
Okay, so here's the deal, in short: I haven't posted here in a long time, but I have been training, for the most part. I am currently coming off of a pretty harsh back injury, which kept me out of the gym for a couple months or so. Since then, I've been trying to get my motivation level up, which has been a challenge. Why it has dropped is something I can philosophize about later, but it is on the recovery. I figure that actively getting back to a journal will help with this.

Currently, I am fat and weak (~270 lbs @ something fat). I feel like I've lost a lot of ground since 6-7 months ago, when I got injured. It was a pretty bad lower trap pull incurred on some heavy shrugs--I lost concentration at the end of my set and let the bar jerk down on the negative. I ended up loaded up on muscle relaxants and pain killers to be able to keep my back even remotely straight for the first couple weeks, but I am feeling much better now. :evillaugh

Anyway, like I said, things are improving. For the past couple months, I've been on a loosely structured (read: lazy) program based primarily on some 5x5 work for compound movements. My efforts have not been tremendous.

To rededicate myself, I've opted to do a stint of WBB#2. It has worked well for me in the past, and I think it will be a good way to reacclimate to a dedicated program.

I've kept training journals all along, and may post some highlights from right before my injury, mostly as a motivator, and intend to start posting workouts again regularly. I'm also trying to force myself back into the habit of keeping a diet journal, which I may post on here depending on my laziness factor.

Finally, I need to do some research. Injury has been a recurring problem in my training. The back pull has happened before, in a very similar way, so in addition to being a little cautious about it, I think that my overall methods need some improvement--not necessarily form, but more my overall approach to training. In the past, I think I trained to failure a little too often, and need to look into different ways to approach things.

Alright, that's it for now, time for bed. More later.

Big & Tall
07-20-2005, 09:00 PM
Just finished creating my fitday account, which was a pain in the ass. I may just stick with paper and pen, or perhaps excel.

Nutrient break down for the day: 2700 cals, (44%P, 36%F, 19%C; P:279g, C: 145g, F: 102g)

Bodyweight: 271 lbs (weighed at 11 PM)

I haven't really decided exactly where I want my numbers to be on this. At this point I am basically trying to get my diet back in order, and to cut somewhat. I've been trying to keep the carbs relatively low for the past several weeks to do this, and will probably continue for about another 6-8 weeks. Since I took a fairly long break, my gains really haven't been hindered by the reduced cals, so I will keep it up until I see that trend taper off.

Big & Tall
07-25-2005, 08:26 PM
Today's Diet:

M1: 7:15 AM
4 XL Eggs
1.5 oz shredded cheese
w/w wrap

M2: 1:00
w/w wrap
2 cans tuna
2 tbsp l/f mayo

M3: 4:00
Snickers bar :evillaugh (It was given to me, and I did not refuse)

M4: 7:00
2 slices low carb bread
2 tbsp natty pb
24 oz 1/2% milk

M5: 8-9
Shake during w/o
75g dext
69 g protein
5 g creatine

M6: 10:45
10 oz boneless/skinless chicken
1 box broccoli w/ l/f cheese sauce
(g) (cal) (%)
Fat: 105 945 33%
Sat: 18 160 6%
Poly: 14 124 4%
Mono: 27 242 9%
Carbs: 172 602 21%
Fiber: 21 0 0%
Protein: 320 1280 45%
Alcohol: 0 0 0%

Workout: 8:17-9:00 PM
bw: 272.5 in gym gear

Inc Db Bench
25x8
75 x 9, 8 (pretty easy, then hit the wall quickly)

CG Pull Down
75 x 9
190 x 9, 6 drop to 160 x 3 (about the same. Still working out form a little here)

Flat Flye
40 x 11, 11 Pretty good

DL
135 x 5
240 x 10, 10 (easy like sunday morning, but starting to get tired)

Flat Bb Bench
185 x 8, 6 (starting to hit overall fatigue, not necessarily lack of strength here)

T-Bar Row
145 x 9, 9

Cable straight bar tri extension/curl s/s
tri 120 x 18
bi 120 x 10
Nice and easy here, just adding a tiny bit of extra volume for the arms

Decent workout, good pace, but started to get a little tired at the end. In general, I am trying to push myself, but stop one rep short of failure. The DLs are the exception; I probably have a reasonable amount more on these, but I'm taking it easy.

Big & Tall
07-26-2005, 04:50 PM
Diet for the day

M1: 7:15
4 xl eggs
1.5 oz. shredded cheese
w/w wrap

M2: 10:30
12 oz 2% cottage cheese

M3: 1:00
11 oz chicken breast
1 pkg broccoli w/ cheese sauce

M4: 5:00
1 can tuna
1 tbsp l/f mayo
2 slices low carb bread

M5: 8:45
2 tbsp natty pb
2 sl low carb bread
24 oz 1/2% milk

M6: 11:15
2 tbsp natty pb
16 oz 1/2% milk

Total: 2788
Fat: 114 1024 39%
Sat: 20 178 7%
Poly: 15 135 5%
Mono: 30 273 11%
Carbs: 143 459 18%
Fiber: 28 0 0%
Protein: 278 1113 43%
Alcohol: 0 0 0%

Decent diet today. Should have thrown in some whey with the milk on M5 to bump the protein up over 300, but otherwise acceptable.

Had a pleasant level of soreness from yesterday's workout. Definitely feeling it in my back, which I like, since I haven't had that as much from other recent workouts.

Big & Tall
07-27-2005, 05:35 PM
Diet du jour:

M1: 7:15
w/w wrap
4 xl eggs
1.5 oz cheese

M2: 9:15
w/w bagel
3 tbsp cream cheese
*blah, more office crap food

M3: 12:00
9 oz (raw wt.) 90% ground beef
1 pkg broccoli w/ cheese sauce

M4: 3:00
1 lb 2% cottage cheese

M5: 6:00
1 can tuna
2 sl low carb bread
1 tbsp l/f mayo

M6: TBE
PWO shake

M7: TBE
as M3

Total: 3540
Fat: 137 1236 36%
Sat: 24 218 6%
Poly: 7 65 2%
Mono: 20 179 5%
Carbs: 214 735 21%
Fiber: 30 0 0%
Protein: 363 1451 42%
Alcohol: 0 0 0%


Bodyweight: 270.5 (evening, before gym)

Alright, I'm off to squat.

Big & Tall
07-27-2005, 07:41 PM
7/27 Legs

Start: 8:15
Finish: 8:57

Squat
45x5, 135x5
205 x 14 drop to 185 x 6 drop to 135 x 9
Low back fatigue was the issue here, not leg strength. I think I'll cut back to only one set of DLs on Mondays

Inc LP
430 x 20
I am going to change gyms to find a Hammer Strength LP once I have some free time. Other than that, good

Leg Extension
130 x 14

Lying Hamstring Curl
120 x 9, 7.5
Again, I want HS equipment

Standing Calf Raise
400 x 23

Seated Calf Raise
140 x 20, 18

Big & Tall
07-30-2005, 12:16 PM
Missed some diet. Thursday was:

Total: 2996
Fat: 101 905 32%
Sat: 18 163 6%
Poly: 11 102 4%
Mono: 24 214 7%
Carbs: 165 561 20%
Fiber: 24 0 0%
Protein: 347 1390 49%
Alcohol: 0 0 0%

and Friday:

Total: 2498
Fat: 104 933 40%
Sat: 18 160 7%
Poly: 11 96 4%
Mono: 23 208 9%
Carbs: 123 388 17%
Fiber: 26 0 0%
Protein: 252 1006 43%
Alcohol: 0 0 0%

Big & Tall
07-30-2005, 12:20 PM
Did my workout this morning, instead of last night, because I ended up working fairly late, and my gym closes early on Fridays. It was also closed today, for a bench press competition (maybe next year), so I used it to check out another place, since I am thinking of changing. It went something like this:

Inc. Db Curls
40 x 9 , 7 drop to 35 x 3

Seated Db Military Press
60 x 6, 6

SS w/ Db raises
L-25x6, F-25x6
L-20x6, F-20x6

Standing Bb Curl (very crappy preacher bench at this gym)
75 x 10, 9
Pretty easy here

Dips
BW x 6, 6
Blah. These felt like crap, although the second felt stronger

Hammer Curl
40 x 9, 9

Cable tri press down (rope grip)
120 x 10, 125 x 10
No cambered bar either.

Big & Tall
08-01-2005, 09:29 PM
Diet for today:

Total: 3013
Fat: 125 1127 39%
Sat: 17 157 5%
Poly: 10 91 3%
Mono: 23 206 7%
Carbs: 103 330 11%
Fiber: 20 0 0%
Protein: 360 1440 50%
Alcohol: 0 0 0%

Crazy weekend, more on that later.

I'll be back in the gym tomorrow.

Big & Tall
08-02-2005, 07:43 PM
Diet for today:

Total: 2399
Fat: 86 774 33%
Sat: 6 58 2%
Poly: 4 37 2%
Mono: 9 85 4%
Carbs: 129 445 19%
Fiber: 18 0 0%
Protein: 282 1129 48%
Alcohol: 0 0 0%

Workout:

Felt very tired and weak heading into this. I am still sore from moving lots of furniture over the weekend, I am low on sleep, and work has been stressing me out, none of which help. Also, I probably only had about 50g of carbs today (before my shake). Anway, enough bitching:

Inc. Db Press
25 x 10, 75 x 10, 7

CG Pull Down
190 x 11, 9
Some pain in my left AC on these

Flat Flye
45 x 10, 10

No DLs tonight--back is still sore from the moving effort. Not quite an injury, but very tight, and don't want to push it.

Flat Bench
185 x 9

Blah. Totally spent, so decided to call it a night.

Big & Tall
08-04-2005, 09:39 PM
Diet for today:

Total: 3111
Fat: 97 870 29%
Sat: 15 135 4%
Poly: 9 85 3%
Mono: 20 180 6%
Carbs: 178 672 22%
Fiber: 10 0 0%
Protein: 376 1505 49%
Alcohol: 0 0 0%

workout: wbb#2 legs
Start: 8:10 finish: 8:50

Squat
135 x 5
205 x 16 drop to 185 x 5 drop to 135 x 5
Blah. Weak

LP
430 x 20
No bump here, but no spot with my hands like last week

LE
140 x 14

Lying LC
120 x 10, 9

Standing Calf Raise
400 x 25

Seated CR
145 x 20, 17

SS w/ dec crunch
Bodyweight x 22, 20 @ #5 up

Bodyweight: 267.5

I think I'm feeling the effects of the low cals, and particularly the low carbs. I am leaning out fairly quickly; probably too quickly. I will put in 2-300 more cals/day next week, and try to bump the carbs up slightly, to the 25-30% range rather than the 20-25% range I've been in.

Big & Tall
08-09-2005, 09:17 PM
Last Friday's W/O

WBB#2 Arms

Inc DB Curls
25 x 6
45 x 9, 6 drop to 40 x 3

Seated DB Military Press
65 x 6, 4 drop to 40 x 1 (standing)

SS w/ Db Raises
L-25 x 6, F-25 x 6
20 x 6; 20 x 6

Standing EZ bar Curl
85 x 6

Dips
BW x 8, 5
These have sucked monstrously lately. Not sure why.

Hammer Curl
45 x 9, 40 x 9

Inc Skull Crusher
85 x 3 crap
drop to cg inc. press 85 x 9, 12
Blah


Tonight's Workout

WBB#2 Chest & Back

Start 8:20
Fin: 9:00

BW: 272 in gym clothes

Inc Db Press
30 x 10
75 x 11, 7 drop to 60 x 3

CG Pull Down
90 x 10
190 x 10, 9 These felt ace this week

Flat Flye
45 x 12, 11

DL
135 x 8
245 x 10
Just one set to save my back for squats

Flat Bench
185 x 11, 8
These finally felt easy, but I was getting tired on the last set

Cable Row
195 x 5 drop to 165 x 7
Did these with a mid width straight bar, which I liked

Was completely out of gas at this point, and the gym was closing, so I called it a night.

All in all, this workout felt decent. I did some carb loading over the past couple of days, which helped, but stress level has been high, and sleep quality low, so that has been counterproductive.

Big & Tall
08-10-2005, 07:33 PM
WBB#2 Legs

Start 8:15
Finish 8:55

BW: 270

Squat
45 x 10, 135 x 4
205 x 20

Inc LP
450 x 20

Leg Extension
140 x 15

Lying Leg Curl
135 x 9, 120 x 9

Standing Calf Raise
420 x 25

Seated Calf Raise
145 x 25, 20

SS w/ Decline Crunch
BW x 30, +10 20

Today's Diet

Total: 3161
Fat: 107 960 32%
Sat: 22 202 7%
Poly: 5 41 1%
Mono: 14 128 4%
Carbs: 206 754 25%
Fiber: 17 0 0%
Protein: 332 1327 44%
Alcohol: 0 0 0%

Will probably have some peanut butter before bed...

Big & Tall
08-11-2005, 07:41 PM
Today's Diet:

Total: 2915
Fat: 90 808 30%
Sat: 17 155 6%
Poly: 12 106 4%
Mono: 24 215 8%
Carbs: 189 649 24%
Fiber: 27 0 0%
Protein: 313 1252 46%

mickyjune26
08-11-2005, 09:37 PM
Looking strong! I'm curious. How tall are you?

Big & Tall
08-14-2005, 09:08 PM
Cool, my first visitor in a while. Looks like you've got an inch on me--I'm 6'6"

Big & Tall
08-14-2005, 09:24 PM
Friday's W/O--WBB#2 Arms

Start: 7:20
Finish: 7:55

Incline Db Curl
20 x 8
45 x 9, 6, drop to 40 x 3

Seated Db Military Press
65 x 6, 6

Superset w/ Db Raises
L 25 x 6, F 25 x 6
F 25 x 6, L 25 x 6

Preacher Curl
75 x 12
these felt nice and easy

Dips
BW x 10, 6
These still suck

HC
45 x 9, 40 x 9

OH Tri Extension (rope grip)
140 x 12, 10

Bent Over Laterals
20 x 8

Gym was about to close, and I was cooked, so I called it a night.

Tried HIIT for the first time today. Figured it would supplement my cut nicely, and people around here seem to rave about it. In reading about it, it doesn't really sound like a big deal--I thought it would be sort of easy. WRONG!!!!!


I did:

3 min warm up
8 x 15s sprints @ resistance level 20 (max) & 45s slow
2 min cool down

And I thought I was going to die. Definitely AMAZED at how much it wiped me out. I've done some cardio recently, but this kicked my ass. I liked it, and I think I'll do it again. Maybe something like Saturday, Sunday, and Tuesday, since I think doing it after leg day would be no good at all, and I can tell I wouldn't want to do it on lifting days.


I did it on an elliptical machine, which worked well. It was fairly easy to change resistance quickly--just type in a new number, and it waits until you press enter, then ramps up/down in a couple seconds. The down part was a little trickier, since I couldn't really punch in new resistance levels during my sprints, but I'll manage.

mickyjune26
08-15-2005, 07:34 AM
Man, HITT tears you UP! I had a hard time enduring throughout the who routine. THInk your endurance will increase aftera few weeks?

Big & Tall
08-15-2005, 08:28 PM
Mickey--Yeah, HIIT is brutal. I think it'll get better as I go, so that I can work up to more intervals and/or shorter rests. Apparently, It's better to do shorter on both, so maybe eventually I'll go to 10s sprint 20-30s rest, but I imagine that will be a while. For now, I'm going to aim at getting up to something like 12 x (15 + 45) or so, then start tweaking. I think my endurance should increase some, but then again, I don't think I'd be doing it right if I didn't feel like I'd been hit by a truck after.

Tonight's workout:

WBB#2 Chest & Back

Start: 8:17
Finish: 9:00

BW: 269 in full gym gear

Inc Db Press
25 x 12, 75 x 11, 9 or 10
Fairly explosive on these.

CG Pull Down
90 x 10, 205 x 9.5, 190 x 7 drop to 160 x 3 or 4
Decent here, and finally not hurting my shoulder

Flat Flye
50 x 10, 8

DL
135 x 8, 255 x 10
These felt strong, but I'm still wary of my back, so I won't bump too aggressively

Flat Bench
195 x 10, 6
Probably had two more clean on the second set if I had a spotter, but I lost confidence

Cable Row w/ mid-width straight bar
180 x 9.5, 165 x 8

Today's diet:

M1
3 xl eggs
1 oz cheese
2 sl w/w bread
20 oz 1/2% milk

M2
1 lb 2% cottage cheese

M3
10 oz 90% burger
10 oz broccoli w/ cheese sauce

M4
1 can tuna
1 tbsp l/f mayo
2 sl low carb bread

M5
2 tbsp peanut butter
20 oz. 1/2% milk
1 banana

M6
Workout shake (75g dext, 70g whey, creatine)

M7:
As M3

Total: 3116
Fat: 113 1019 34%
Sat: 13 121 4%
Poly: 10 86 3%
Mono: 19 174 6%
Carbs: 185 674 22%
Fiber: 17 0 0%
Protein: 325 1302 43%

Big & Tall
08-16-2005, 07:52 PM
Did another session of HIIT tonight

This time it was:

9 x (15s sprints + 45s rest) @ level 20 (max resistance)
plus 1 15s sprint at level 15

Again, brutal, but perhaps slightly better. I ended up trying a couple other machines, including a bike and a different type of elliptical runner, because there were a couple girls walking on both of the ellipticals that I like. The problem with the other ones, and the bike, was that the resistance wouldn't go high enough. It would be fine for a tough sustained workout, but not for max intensity sprints.

Diet for today:

Total: 2991
Fat: 135 1215 42%
Sat: 10 94 3%
Poly: 6 55 2%
Mono: 14 130 5%
Carbs: 165 592 21%
Fiber: 17 0 0%
Protein: 269 1074 37%

I ended up with a screwed up eating schedule at work today, because I was insanely busy and stuck in meetings. I only ate once at work, but ate as soon as I got back. I have one more meal TBE, which more or less gets me to the appropriate calorie level, although protein is a little low because my after work meal was fairly high fat. Hopefully tomorrow should be better.

mickyjune26
08-16-2005, 08:38 PM
did you get any phone numbers? The gym can be a great place to meet new people!

Big & Tall
08-17-2005, 08:00 PM
Mickey--No, didn't get any digits. But I don't think my fiance would be too pleased if I did :)

Tonight's workout is what you might call a giant, steaming pile of turd. I was afraid that yesterday's HIIT might interfere with tonight's leg workout, and it did. I'll be rearranging that next week.

WBB#2 Legs
Start 8:25
Finish: 8:55

Squat:
210 x 16 drop to 185 x 3 (failure about 1/2 way up, dropped), drop to front squat 135 x 5

LP
450 x 16

Leg Curl
135 x 9

Standing Calf Raise
420 x 27, 17

Some ab junk

I was beat, and and angry at myself for being beat, so I called it a night. Eh, live and learn.

To top it all off, calories were too high today.

Total: 3469
Fat: 127 1141 35%
Sat: 20 184 6%
Poly: 12 107 3%
Mono: 25 229 7%
Carbs: 257 902 28%
Fiber: 31 0 0%
Protein: 304 1214 37%

Blah. Hopefully better tomorrow.

Big & Tall
08-19-2005, 07:14 PM
tonight's workout

WBB#2 arms

Inc Db Curl
25 x 7
45 x 10, 7 + 40 x 1 + 30 x 2

Db Mil
70 x 5, 65 x 6

SS w/ Db Raises
L-25 x 6, F - 25 x 6
F-25 x 6, L-25 x 6

Preacher
65 x 12

Dips
BW x 11, 8

Hammer Curl
45 x 11, 5 drop to 40 x 2.5

OH Tri Extension
150 x 12, 10

SS w/ Bent Over Laterals
20 x 10, 8

Big & Tall
08-20-2005, 04:18 PM
More HIIT today, on the elliptical machine

0-3 min: w/u
3:00: 15 + 45
4:00: 15 + 45
5:00: 10 + 30
5:40: 10 + 30
6:20: 10 + 30
7:00: 15 + 45
8:00: 15 + 45
9:00: 15 + 45
10:00: 15 +45
11:00: 15 + 45

cooked.

I went to Costco today, so later will be production line cooking :)

Big & Tall
08-22-2005, 08:04 PM
Today's Diet:

M1
3 xl eggs
2 sl w/w bread
1 oz cheese
20 oz 1% milk

M2
1.75 oz peanuts
The best I could do from the vending machine on short notice, because I was in a 9 HOUR MEETING today

M3
14 oz boneless/skinless chicken (raw wt)
8 oz. broccoli w/ cheese sauce

M4
1 lb 2% cottage cheese

M5
5 brown & serve turkey sausage
20 oz 1% milk
1 banana

M6
Workout shake

For a total of:

Total: 3211
Fat: 112 1008 32%
Sat: 27 239 8%
Poly: 15 135 4%
Mono: 32 286 9%
Carbs: 233 865 27%
Fiber: 16 0 0%
Protein: 325 1300 41%

May allow myself some peanut butter before bed.


Tonight's workout:

I have decided to give WBB#1 a try for a while. I saw some of my lifts stagnating, and with lower cals, I think the higher volume of WBB#2 was wearing on me (in a bad way)

Getting down to business:

BW: 268.5 (pre-gym)

Start: 8:25
Finish: 8:55

Flat Bb bench Press
45 x 20, 135 x 5
225 x 8, 6
Probably had 1-2 more on the last set if I had a spot. I need to find a training partner

Inc Db press
80 x 7, 5

Dips
BW x 8, 7
No real rep gain here, but felt much stronger than previously. I think it was a chest recovery issue limiting me in WBB2

DL
265 x 8
Still gonna stick with one set until I see how I respond on squats. In this lower rep range, I'll probably be able to get away with 2, tho.

Chins
BW x 6, 6
Will probably have to switch these with a cable movement, since the only place to do them is the bar between a double cable stack, and my knees almost touch the ground at full arm extension. Also going to talk to the gym owner about puting up a bar.

Bb Row
185 x 6, 165 x 8
I suck worse at these than I remember. On the bright side, it felt like I was getting good lat recruitment, which has been an issue for me on these in the past.

Shrug
225 x 10
Nothing special here. These are how I hurt my back the last time, so I'm none too anxious to go uber-heavy.

Big & Tall
08-23-2005, 04:39 PM
Today's diet:

M1
3 xl eggs
w/w wrap
1 oz cheese
1 banana
20 oz 1% milk

M2
1 lb 2% cottage cheese

M3
14 oz (raw wt) chicken breast
8 oz. broccoli w/ cheese sauce

M4
2 tbsp natty pb
1 scoop whey
20 oz 1% milk

M5 (TBE)
12 oz salmon

Total: 2985
Fat: 112 1004 35%
Sat: 30 271 9%
Poly: 18 160 6%
Mono: 34 303 10%
Carbs: 165 573 20%
Fiber: 22 0 0%
Protein: 330 1320 46%

Big & Tall
08-23-2005, 07:15 PM
As an interesting note, I've been insanely hungry lately. Perhaps the HIIT is boosting my metabolism...

mickyjune26
08-24-2005, 11:12 AM
man, HIT is tough. Way to keep at it! You are making some good progress. I'm really impressed with your diet routine.

Big & Tall
08-24-2005, 09:02 PM
Today's Diet:

Total: 3071
Fat: 103 925 31%
Sat: 25 223 7%
Poly: 11 97 3%
Mono: 24 218 7%
Carbs: 205 729 24%
Fiber: 23 0 0%
Protein: 340 1361 45%

Tonight's workout:

WBB#1 Legs

BW: 269 in full gym gear

Start: 8:20
Finish: 8:57

Squat
135 x 5
225 x 8, 235 x 7
Eh, these were so-so

Hack Squat
180 x 2 drop to 160 x 8; 160 x 10

Leg Curl
135 x 8, 8

Stiff Leg Deadlift
275 x 8, 8

Standing CR
460 x 11, 480 (stack) x 10, 10, 10

Ugh. Off to bed.

Big & Tall
08-25-2005, 06:24 PM
Not a whole lot to report today. Fairly high level of DOMS, particularly in my lats and calfs, and some in my hams.

Diet so far has been low in cals:

M1: 6:30 AM
3 xl eggs
2 sl w/w bread
1 oz cheese

M2: 11:30 AM
14 oz chicken (raw wt)
8 oz. broc. w/ cheese sauce

M3: 4:30 PM
16 oz 2% cottage cheese


Which puts me at:
Total: 1513
Fat: 57 509 35%
Sat: 15 136 9%
Poly: 7 62 4%
Mono: 16 146 10%
Carbs: 60 208 14%
Fiber: 8 0 0%
Protein: 181 725 50%

I didn't get a mid-morning meal, because I had a court date to fight a completely bull**** speeding ticket. Unfortunately, the cop showed up. I wasn't as prepared as I should have been, but, that said, the judge was a complete battle axe, and she gave me no reduction in the fine. I will be appealing, and improving my strategy. I'm incredibly mad about it, because I am positive I wasn't speeding, and the guy said I was 17 over. Anyway, I could rant for a long time on this, but I'd probably end up smashing something, so I won't. The short of it is, that screwed up my diet some, partly because I didn't get a chance for a meal in there, and also because I've been so enraged all day that I barely felt like eating.

Big & Tall
08-26-2005, 07:09 PM
Back at it today. My fiance met me for lunch at work, so I ended up getting a sandwich from the deli down the street, which put my calories kinda high, but other than that, things are good. Totals are:

Total: 3425
Fat: 170 1527 45%
Sat: 52 467 14%
Poly: 24 215 6%
Mono: 51 457 14%
Carbs: 211 789 23%
Fiber: 14 0 0%
Protein: 267 1066 32%

which was comprised of basically the same stuff as always, except a fairly high-cal, high-carb lunch. I'll live.

Tonight's Workout:

WBB#1 Arms

Start: 7:20
Finish: 7:55

BW: 270 (post-gym)

Bb Military Press
45 x 10, 135 x 8, 8
Not bad, except for being very akward. I've never liked having to reach back for the bar on these. Next week, I think I'll set up in the cage to try them. Normally I'd feel guilty about this, but I seem to be the only person at the gym who acknowledges the existance of this piece of equipment, so I feel okay about it.

Seated Db Military Press
70 x 4, 60 x 7
More cooked than I thought from the Bb presses

Standing Lateral Raises
20 x 8, 10
Excellent height, pause, and arm straightness on these. Went lighter than in WBB#2 because I figured my delts would be fatigued at this point. 5 lbs difference times my the length of my go-go-Gadget arms has a big impact on what I can do. May look into 2.5 magnetic weights or something to add to the dumbbells so I can do smaller bumps.

Close Grip Bench Press
135 x 8, 155 x 7
pretty easy. just trying to get a feel for these this week

French Press (Seated Dumbbell Triceps Extension)
75 x 8, 8

Standing EZ bar Curl
75 x 8, 8

Hammer Curl
45 x 5
Blah, this was weak.

Big & Tall
08-27-2005, 04:57 PM
More HIIT today

0-3 min: w/u
3:00: 10 + 30
3:40: 10 + 30
4:20: :smoke: ....er..... 10 + 30
5:00: 10+30
5:40: 10+30
6:20: 10+30
7:00: 10+30
Took a longer break, because I was about to die
9:00: 10+30
9:40: 10+30
10:20: 10+30
11:00: 10+30
3 min cool down

Tried to do a little ab work after this (weighted decline crunches) but I had nothing. I'm still blown away by how much HIIT wipes be out.

Slept late this morning, so meals have been offset, but otherwise good:

Total: 1746
Fat: 79 712 40%
Sat: 14 129 7%
Poly: 9 83 5%
Mono: 20 181 10%
Carbs: 121 442 25%
Fiber: 11 0 0%
Protein: 154 615 35%

Carbs are high-ish because I had a shake w/ some dextrose after HIIT. Now, time to go eat some steak.

Big & Tall
08-28-2005, 11:40 AM
Yesterday ended up being:

Total: 2992
Fat: 126 1137 38%
Sat: 22 195 7%
Poly: 14 125 4%
Mono: 30 267 9%
Carbs: 171 615 21%
Fiber: 17 0 0%
Protein: 305 1222 41%

More HIIT today.

Big & Tall
08-29-2005, 07:37 PM
Diet today:

M1: 7:15
3 xl eggs
2 sl w/w bread
1 oz cheese

M2: 12:00
9 oz (cooked wt) roast turkey breast

M3: 4:30
1 lb 2% cottage cheese

M4:7:00
2 sl low carb bread
2 tbsp natty pb
20 oz skim milk

M5: 8:30-9:15 (during w/o)
60 g dextrose
3 scoops whey

M6 (TBE)
10 oz (raw wt.) salmon


Total: 2893
Fat: 99 892 31%
Sat: 23 210 7%
Poly: 15 136 5%
Mono: 29 257 9%
Carbs: 164 615 22%
Fiber: 11 0 0%
Protein: 336 1343 47%

I've decided I'm tubby, and I'm not going to do the increased calorie thing. Gonna try to keep it under 3k for the next month, then I'm considering either PSMF or CKD for a while. More to come on that.

Tonight's workout

WBB#1 Chest and Back

Start: 8:25
Finish: 8:57

Flat Bb Bench
45 x 15, 135 x 5
230 x 7, 225 x 6

Inc Db Press
80 x 7, 5

Dips
BW x 9, 7

WG Pull Down
200 (stack) x 7, 180 x 8

Bb Row
185 x 8, 6

Shrug
235 x 12

Wide V-grip Cable Row
165 x 6

I skipped the DLs because my low back sucks, and I'm saving it for squatting. I may do an extra set of stiffies on wednesday, or some weighted hypers, but it is just not recovering adequately to allow me to squat as well as I could. I think I'll do better to hit it all on one day.

Tonight's workout was a bit of a change-up. In addition to skipping the DLs, I did wide grip pull downs instead of chins, because of the previously mentioned problem of inadequate floor-to-bar distance. Unfortunately the owner isn't around in the evenings, so I can't put in the request for a higher mounted bar somewhere. I'll try to do that at some point, but I think this is a decent substitute exercise selection, and I'll stick with for a few weeks to better track progress.

BW was 272 at the gym. I was a carb slut this weekend, so I'm not surprised it is up some.

Big & Tall
08-30-2005, 06:50 PM
Today's totals:

Total: 2654
Fat: 119 1067 41%
Sat: 19 167 6%
Poly: 12 106 4%
Mono: 24 218 8%
Carbs: 194 678 26%
Fiber: 25 0 0%
Protein: 209 836 32%

Low in protein, because I ended up having a high fat, sort of high-carb crap meal as part of a coworkers going-away send-off. Steak tips and rice at Uno's--not terrible, but too much fat, which threw off my macro counts. I'm happy, tho, that at least cals stayed within reason. Unfortunately, to do this, I missed one of my other meals (no cocheese @ work) but it'll be okay. Probably something high protein before bed.

Big & Tall
09-01-2005, 08:12 PM
Didn't work out yesterday, because I felt dead. I need to work on my sleep schedule. I managed to get about 8.5 hours last night, though. Hopefully, I can make this a trend.

Tonight, I did a leg workout with a little arm work thrown in at the end, because I am travelling tomorrow for the long weekend.

WBB#1

Start: 8:05
Finish: 8:55

Squat
135 x 5
235 x 8, 7

Hack Squat (Machine)
170 x 9, 9
Starting to get the hang of these

Leg Curl
135 x 8, 9
Didn't really push myself a lot on these; felt much stronger than last week.

Stiff Leg Deadlift
285 x 8, 8

Standing Calf Raise
240 x 10
480 (stack) x 10, 10, 10, 10

Close Grip Bench Press
45 x 8
165 x 6
Stopped because of pain in my right shoulder. It's been bothering me most of the week, so I figure the long weekend will be good for me.

V-grip press down
160 x 20, 190 x 12

SS w/ Hammer Curl
40 x 10

2nd V-grip set SS w/ cable straight bar curl
160 x 8

Diet has been:

Total: 2137
Fat: 65 586 28%
Sat: 10 87 4%
Poly: 8 69 3%
Mono: 16 140 7%
Carbs: 166 610 29%
Fiber: 13 0 0%
Protein: 229 915 43%

I only ate once at work, which sucked. I'll eat again before bed, but my total will still be low.

In other news, I found out today that starting next week, I'm going to VA for about a month for work. I've already located a gym, now I just have to get nutrition straightened out. They should be puting me up in an extended stay suite of some sort, so I should have a kitchenette and small fridge. Bringing big bags of white powder and loads of pills on the plane should be fun...

Big & Tall
09-01-2005, 09:14 PM
I'm eating some meat slop to put my totals up to:

Total: 2645
Fat: 95 856 33%
Sat: 10 87 3%
Poly: 8 69 3%
Mono: 16 140 5%
Carbs: 167 614 24%
Fiber: 13 0 0%
Protein: 286 1143 44%

BW tonight was 267.5, post-gym

Big & Tall
10-02-2005, 11:21 AM
Well, looks like I owe a few workouts in here. As noted above, I have been travelling for work for the past month, and it looks like it will continue, probably for another month. Staying in hotels all the time sucks, but I did find a good gym in VA. Diet has been as good as I can make it on fast food, and limited grocery store items. Lots of Subway, and healthier (shudder) McDonald's items (egg mcmuffins, chicken sandwiches, etc) plus Met-Rx bars, shakes, and chicken or beef meals at decent restaraunts when I can get them. Despite the poor diet, training has been going reasonably well. The work I am doing in VA is much less of a desk job--I am basically on my feet and moving around all day, so I have still leaned out some, and my strength is improving.

So, here are the workouts:

9/7--WBB #1 Chest and Back
in VA
Start: 2:40
Finsih: 3:20
BW: 273

Flat Bench
45 x 15, 135 x 5
230 x 4 drop to 225 x 2
225 x 6

Inc Db Press
75 x 10, 9

Dips
BW x 6, 5
Blah, these suck

WG Pull Down
90 x 9
180 x 9, 8

Chest Support T-bar Row
135 x 8
This machine is too short for me

Standing T-bar Machine
135 x 8

Seated Cable Row
175 x 8, 6



9/8 WBB #1 Legs
in VA
Start: 4:10
Fin: 5:10
BW: 271

Squat
45 x 10, 135 x 5
240 x 2 drop to 225 x 7
Blah

Hack Squat Machine
+180 x 11, + 200 x 12, +220 x 8

SLDL
295 x 7, 6, 225 x 8

Seated CR
135 x 10, 180 x 13, 205 x 10, 10, 180 x 14

Shrug
245 x 18, 14


9/12 WBB #1 Arms
BW 272
Start 7:55
Fin: 8:36

Bb Military Press
45 x 10
145 x 7, 7

Db Military Press
70 x 5, 60 x 7.5

Standing Lateral Raise
25 x 8, 20 x 10

CG Bench
135 x 10 (Delts = Junk)

OH Tri Extension (Rope)
150 x 10, 160 x 8, 110 x 11

Standing EZ bar Curl
85 x 9, 7

Hammer Curl
45 x 5 drop to 35 x 4

Royally screwed up and out of the groove this week, so:

9/17: WBB #1 Arms
in VT
BW 272.5
Start 5:25
Fin: 6:00

Bb Military Press
45 x 18
160 x 4 drop to 150 x 4
145 x 4 drop to 135 x 4
My shoulders have been bothering me, particularly the right. I need to bring my theraband with me and do some rotator work in my hotel room.

Db Military Press
60 x 7

Standing EZ Bar Curl
90 x 6, 85 x 7

OH Tri Extension
160 x 12, 10

SS w/ Cable Curl
160 x 7

Blah, felt like crap this workout

9/19--WBB #1 Chest and Back
in VA
BW 272
Start 4:35
Fin: 5:15

Flat Bb Bench
45 x 18, 135 x 5
230 x 6, 225 x 6

Inc Db Press
85 x 7, 5

Dips
BW x 6, 5
These still suck

WG Pull Down
200 x 6 drop to 180 x 4, 180 x 8
160 x 8

V-Grip Cable Row
175 x 8, 145 x 10 drop to 100 x 5

Some low back pain during this workout

9/21--WBB #1 Legs
in VA

Squat
45 x 8, 135 x 5
235 x 8, 8

Hack Squat Machine
+250 x 9, 8, +200 x 9

SLDL
295 x 8, 8

Smith Standing Calf Raise
+180 x 10, +270 x 11, 11, 11


9/24--WBB #1 Arms
in VA
BW 269.5

Bb Military Press
45 x 12
155 x 6.5, 145 x 7

Db Military Press
70 x 6, 65 x 6

Standing Lateral Raise
25 x 9, 8

CG Bench
155 x 8, 170 x 7, 5

OH Tri Ext (Rope Grip)
160 x 11, 10

Standing EZ Bar Curl
90 x 9, 6

Preacher Curl
65 x 10

Bent Over Lateral Raise
25 x 8, 8

Hammer Curl
45 x 6 drop to 40 x 2

Shrug
245 x 18, 16

Standing Cable Cambered Bar Curl
140 x 11


9/26--WBB #1 Chest and Back
in VA
BW 270
Start 7:50
Finish 8:34

Flat Bb Bench
45 x 15, 135 x 5
230 x 8, 4 drop to 225 x 1
Hit a wall of some sort on the second set

Inc Db Press
85 x 8, 5

Dips
BW x 7, 4.5

WG Pull Down
90 x 10
200 x 8, 6, 180 x 6

T-Bar Row
135 x 10, 8

V Cable Row
175 x 8, 145 x 8


9/28--WBB#1 Legs
in VA
Start 7:15
Finish: 8:15

Squat
45 x 10, 135 x 5
240 x 8, 8

Hack Squat Machine
+270 x 9, 8, +200 x 14

SLDL
305 x 8, 6

Smith Stand CR
+290 x 10, 10, 10
+270 x 10 drop to 180 x 11 drop to 90 x 17


9/30--WBB #1 Arms
in VT
Low sleep, food, H20 (Travelled today)
Start: 3:00
Finish: 3:45

Bb Military Press
155 x 5, 135 x 7
Craptacular. Shoulder pain.

Db Military Press
60 x 7, 5
Also crap

Standing Lateral Raise
25 x 9, 9

CG Bench
185 x 6, 175 x 7

OH Tri Extension
150 x 12, 12

Standing EZ Bar Curl
90 x 9, 7

Preacher Curl
75 x 7 drop to 65 x 5

Hammer Curl
35 x 6

spent

Big & Tall
10-18-2005, 10:30 AM
10-8, Arms

Standing Cambered Bar Curl
100 x 6, 4 drop to 85 x 5

Preacher Curl
85 x 4, 65 x 8, 65 x 11, 8

Cambered Bar Reverse Curl
65 x 7, 8

Hammer Curl
35 x 8, 8

Db Curl Drop Set
40 x 4 drop to 35 x 3 drop to 30 x 3 drop to 25 x 3 drop to 20 x 3

Behind Back Wrist Curl
85 x 15, 12

Bb Wrist Curl
85 x 9 drop to 65 x 11; 65 x 14

Front/Back Db wrist rotation
F-35 x 14, 10
B-35 x 14, 10

I've decided to try the routine I was on back at school, right before I hurt my back. I made some excellent gains on it.
10/11--Chest and Quads

Flat Bb Bench
45 x 15, 135 x 5
225 x 3, 235 x 3, 245 x 3

Squat
45 x 8, 135 x 5
225 x 3, 245 x 3, 265 x 3

Inc Db Press
60 x 8, 70 x 8, 85 x 6 (no 80s)

Hack Squat (machine)
250 x 17 + 200 x 8

High Cable Cross Over
90/s x 10, 100/s x 6, 80/s x 10

Leg Extension
160 x 8, 170 x 10, 180 x 8

Dec Bb Bench
225 x 6, 3

10/15--Back and Hams

Deadlift
45 x 6, 135 x 5
225 x 3, 275 x 3, 315 x 3

SLDL
305 x 5, 295 x 5 (grip failure on both, no chalk)

Wide Grip Pull Down
150 x 5, 180 x 10, 8

Lying Leg Curl
150 (stack) x 8, 6

Chest Support T-bar Row
135 x 6, 5

Standing Cambered Bar Curl
85 x 6, 5

Hammer Curl
40 x 6 drop to 30 x 2

Shrug
275 x 12, 225 x 12

Db Curl
30 x 8 drop to 25 x 4, drop to 20 x 4

Db Wrist Rotations
F-30 x 18
B-30 x 12

Behind Back Wrist Curl
65 x 18, 18

Db Wrist Curl (palm down)
15 x 20

Big & Tall
10-28-2005, 10:19 AM
Missed posting a workout from 10/4 because the page tore out in my gym bag...

WBB#1 chest and back, 10/4

Flat Bb Bench Press
45 x 10, 135 x 5
235 x 6, 235 x 5 drop to 225 x 2

Inc Db Press
85 x 4 drop to 75 x 3

HS Iso Press
100/s x 7 drop to 90/s x 3; 90 x 7

WG Pull Down
105 x 10, 210 x 7, 180 x 9, 165 x 8

T-bar Row
140 x 8, 6 drop to 130 x 2; 95 x 10

Mid Grip Cable Row
165 x 4 drop to 135 x 4; 135 x 9

This was a pretty weak workout. Had some shoulder pain.

Big & Tall
10-28-2005, 10:34 AM
Chest & Quads, 10/17 or 10/18, in VT

Flat Bb Bench
45 x 15, 135 x 5
225 x 5, 230 x 5, 235 x 5, 240 x 4, 225 x 4

Squat
45 x 8, 135 x 4
225 x 5, 235 x 5, 240 x 5, 245 x 5, 255 x 3
Think I slightly pulled something in my left quad on the last set

Inc Db Press
60 x 8, 70 x 8, 80 x 3

Hack Squat Machine
+180 x a few, but left quad pain

Flat Fly
50 x 8

with my leg hurting and otherwise feeling like crap, decided to call it quits here.

Back & Hams--10/20

In VA
BW 274
7:10-7:47 PM

DL
135 x 5
225 x 5, 245 x 5, 265 x 5, 295 x 5, 305 x 5

SLDL
265 x 8

WG Pull Down (Cable, not my usual plate load machine)
175 x 10, 9

V-Grip Cable pull down
145 x 10

Lying Leg Curl
120 x 7, 100 x 7 (short rest)

T-Bar Row (narrow grip)
140 x 7, 6, 90 x 12

Arms--10/22

9:17-10:10

3:30 w/u on ellipse

Standing Cambered Bar Curl
65 x 6
105 x 5 drop to 95 x 3.5; 95 x 5.5 drop to 85 x 4; 85 x 7

CG Bench Press
45 x 12, 135 x 5
185 x 7, 175 x 6, 5

Preacher Curl
75 x 10, 8, 6

OH Tri Extension
150 x 15, 12, 12

Bb Hammer Curl
+70 x 6 drop to +50 x 6, +50 x 7

Behind Back Wrist Curl
85 x 18, 20

SS w/ Lateral and Front Db raises
L-25 x 10, 6
F-25 x 8, 6

Chest & Quads--10/25

In VA
7:45 - 8:42

Flat Bb Bench Press
45 x 10, 135 x 5
225 x 5, 235 x 4, 245 x 3, 255 x 2, 265 x 1, 275 x near miss (stuck ~half way up, needed light assist)

Squat
135 x 6
225 x 5, 245 x 4, 265 x 3, 275 x 2, 295 x 1

Inc Db Press
60 x 8, 70 x 8, 85 x 6

Hack Squat Machine
250 x 10
quads prettty cooked, but decent depth here

Low cable x-over
70 x 8, 8
high-70 x 15

Big & Tall
10-30-2005, 03:45 PM
10/28--Back and Hams

3:15-4:10

Deadlift
135 x 5
225 x 5, 265 x 4, 295 x 3, 315 x 2, 345 x 1, 365 x 1
These felt pretty good

SLDL
265 x 10

WG Pull Down
100 x 10, 180 x 10, 7 drop to v-grip 160 x 8
v-grip--> 160 x 5 drop to 120 x 3

Lying Leg Curl
150 x 8, 5 drop to 120 x 3

SS w/ standing calf raise
400 x 16, 440 x 11, 14, 14 drop to 340 x 8 drop to 240 x 8

T-Bar Row
150 x 9, 6, 135 x 6

CG bench press
195 x 5 drop to 185 x 4

Standing Cambered bar curl
85 x 8, 5

Upright Row
95 x 6

feeling pretty cooked at this point.

Big & Tall
11-01-2005, 08:30 PM
11/1--Chest and Quads Max Day

Bb Flat Bench
45 x 12, 135 x 5, 225 x 2
275 x 1, 295 x 1, 315 x miss (medium assist; 305ish projected max)
225 x 5

Bb Squat
135 x 5, 225 x 1
315 x 1, 335 x 1
225 x 9

Inc Db Press
60 x 8, 70 x 8, 80 x 6.5
Blah, no progress; need to change these out

Hack Squat (Machine)
+250 x 4 drop to +180 x 9
These as well. The only machine movement for quads that I really like is Hammer Strength leg press, and there is not one to be found anywhere in the area

High Cable Flye
80 x 10, 90 x 8, 100 x 5

Leg Extension
140 x 12, 11, 8

Big & Tall
11-02-2005, 08:37 PM
11/2--Back and Hams Max Day

DL
135 x 12, 225 x 5, 315 x 1
385 x 1 (PR), 405 x 1 (PR)
225 x 9 or 10

SLDL
295 x 10

WG Pull Down
200 x 8, 6

V-grip pull down
180 x 6, 160 x 8

Lying Leg Curl
150 x 5 drop to 120 x 4; 120 x 10

Standing Calf Raise
300 x 20
460 x 14, 14, 12
400 x 16 drop to 300 x 15 drop to 200 x 18

Mid-width cable row
150 x 10, 8

Db Pullover
50 x 8

Toward the end of the session, and since leaving the gym, I have been developing some tightness and pain in my back. I didn't have any distinct "oh no, I pulled it" moments, and it is definitely not like the other times I have been injured, so I think (hope) I am okay. Still, when I got home, I took a muscle relaxant left over from the last time I hurt my back, plus a good dose of ibuprofen, then iced it for about half and hour. I think it will be fine if I just take it easy for a few days. On a related (or perhaps unrelated) note, the deadlifts felt good, and I think I could pull a little more than 405 if at my best. Like I said, there was no distinct sensation of injury, just slowly developing tightness. Time will tell, and I'll post updates here.

On the bright side, my combined is now a tested 1035, and I feel that I probably have another 20-30 pounds in me. 1200 has been a goal for a while for me, and I think that is now in sight, provided my back doesn't hold me up too much, which I don't think it should. Anyway, off to bed...

Big & Tall
11-03-2005, 03:59 PM
well, I'm happy to sayt that my back seems to be recovering nicely. It felt substantially better when I woke up, and what pain and tightness is left is barely distinguishable from regular old DOMS. Should be good to go next week, although it's probably good I'm not maxing again for another month...

Big & Tall
11-04-2005, 07:42 PM
11/4--Arms

7:15-8:00 PM

CG Bench Press
135 x 8
185 x 5, 195 x 4, 205 x 3, 215 x 2, 225 x1

Standing Cambered bar curl
65 x 6
85 x 5, 95 x 4, 100 x 3, 105 x 2, 110 x 1

Machine Military Press
100 x 15, 140 x 12, 8, 100 x 10
Some left shoulder pain, mostly in the medial delt. I have been doing inside/outside rotations to help my shoulders lately, since they have been hurting. I'll try to keep these up and work slowly into a heavier shoulder routine, but I want to take it easy. They get a lot of work with other movements, so I'm not too worried, and the last thing I want is an injury.

"Dead Hang" Db curl
40 x 6, 6 drop to (standing) 30 x 8

OH tri extension (rope grip)
180 x 10, 8

Behind Back Bb wrist curls
95 x 16, 12

I'm happy to report that my back feels good today. Still some DOMS, but nothing more. I'll be back to deadlifts Tuesday.

Big & Tall
11-11-2005, 03:45 PM
Back from another week in VA, hopefully for the last time.

Two decent workouts while I was there, and one today:

11/7--Chest and Quads

Flat Bb Bench Press
45 x 12, 135 x 5, 225 x 2
245 x 3, 255 x 3, 265 x 3

Squat
135 x 5, 225 x 3
255 x 3, 275 x 3, 300 x 3

Dec Bb Bench Press
225 x 8, 245 x 5, 185 x 10 explosive

Hack Squat
+250 x 16 drop to +200 x 8

High Cable Cross Over
80 x 10, 90 x 9

Leg Extension (double leg)
150 x 12, 170 x 12, 190 x 11 drop to 120 x 8

11/9--Back and Hams

When I got to the gym, I was informed that they had to close early--the kid working the desk said his ride had to pick him up early :bang: Only had about half an hour, so the workout ended up abridged.

Deadlift
135 x 8, 225 x 3
315 x 3, 335 x 3, 355 x 3

WG pull down (plate load)
200 x 8.5, 7 drop to 180 x 3; 180 x 6.5

Lying Ham Curl
140 x 6, 120 x 6
Blah

Db Row
80 x 8 , 8 (2 sets per side)
Haven't done these in a long time. They went well.

11/11--Curl Jockey Day

CG Bench Press
135 x 6
205 x 3, 215 x 3, 230 x 3
Index and middle finger on smooth, ring and pinkie on knurl. This is about as narrow as I can go and still touch the bar down, which I do just below my pecs--lower than normal BP

Standing EZ Curl
65 x 6
100 x 3, 105 x 3, 110 x 3

Db Military Press
20 x 6
60 x 3, 3, 3 drop to 30s x 9 standing
Once again, some right delt pain, so I didn't want to go too heavy. I think my delts are going to be like my back--they have problems, and there is a fine line between working them and hurting them. I'm going to approach that line cautiously, especially since they get a lot of ancillary work anyway.

Standing Calf Raise
280 x 12
480 (stack) x 15, 12, 12, 8 drop to 400 x 7 drop to 300 x 6 drop to 200 by 8 or 10 or so.
Pretty cooked at the end, don't know how many reps...

Overhead Tri Extension (Rope Grip)
200 x 6, 160 x 10

Bb Hammer Curl
95 x 6, 5
I like these very much. I think they'll be a new biceps staple

Bb Upright Row
60 x 14, 12

Behind Back Wrist Curl
85 x 18, 14

Bb Reverse Curl
65 x 11, 8

BW today was 278.5 in full gym gear. I fattening up for winter :evillaugh

Big & Tall
11-12-2005, 08:02 PM
Did some HIIT today, on the elliptical machine. 8 x (15+45) sets, then some ab work. Nothing too exciting.

Big & Tall
11-14-2005, 05:32 PM
11/14--Chest and Quads

BW: 276
5:45-6:50 PM

Flat Bb Bench Press
135 x 7
225 x 5, 235 x 5, 245 x 5, 255 x 4, 235 x 4

Squat
135 x 6 or 7
225 x 5, 245 x 5, 265 x 5, 275 x 5, 285 x 4
Could have had the last one with a spot

Dips
BW x 9, 7
These felt MUCH better than the last time I did them. No decline bench at my gym in VT, so I think I'll stick with these for a while

Front Squat
135 x 7 ATF
Real ATF, hams to calves. I stopped because they felt akward on my shoulders. I don't really have the wrist flexibility to do an underhand grip, so I did OH. Still, I like these, and I'm going to work them, since I hate all the leg presses at my gym. The only leg machine I'll ever love is a Hammer Strength leg press...

Hack Squat
+200 x a few
JUNK, feeling cooked

Cable X-over
high-90/s x 7
low-40/s x 6

Leg Extension
110 x 10, 10

At this point, I was officially whipped. The workout ran a little longer than I like, but the gym was crowded, and I tend to take a little longer between sets on my 5 x 5 week.

Diet for Today:

M1: 7:00 AM
3 XL eggs
2 sl w/w bread
2 oz. cheddar
5 turkey sausage links

M2: 10:30
8 oz cottage cheese
1 small apple

M3: 12:30
~12 oz chicken breast, breaded with low carb bread crumbs and cooked in olive oil

M4: 4:30
~10 oz chicken breast, as M3

M5: 5:45-7:00
70g dextrose
90 g whey

will have some ground beef & broc. before bed.

Big & Tall
11-14-2005, 05:53 PM
BTW, totals for the day so far are:

Total: 2635
Fat: 93 839 32%
Sat: 24 212 8%
Poly: 7 59 2%
Mono: 27 243 9%
Carbs: 138 520 20%
Fiber: 8 0 0%
Protein: 311 1244 48%

I was thinking cals were higher than this. Apparently I'm eating more like a house cat with a tape worm :bang:

Big & Tall
11-17-2005, 08:51 PM
11-17: Back and Hams

BW: 280.5 in full gym gear (Err... PR!) I think this was pretty distorted by water; had been drinking lots in the afternoon and had 3/4 of my shake at the gym before I weighed myself. Yesterday, in the buff, I came in at 273.5

Workout Time: 7:55-8:50 PM

Conventional DL (Last 5x5 w/o: 225, 245, 265, 295, 305 x 5)
135 x 5, 225 x 5
295 x 5, 305 x 5, 315 x 5, 335 x 5, 345 x 5

-These went up quick and felt good. There was a twinge in my right trap on the first rep of 315, and I thought it was all over, but nothing came of it. Probably could have pushed for some more weight on the last set, but I am still being cautious after the recent close call with my back

RDL (Last 5/5 w/o: 265 x 8)
275 x 9, 6

-Felt fatigued by the second set

WG Pull Down
200 (stack) x 8.5, 5

Parallel Grip Pull Down
Wide grip-180 x 8; Narrow Grip 180 x 6.5

Lying Leg Curl
135 x 8

-Blah, feeling cooked in the hamstring department

Db Row
90 x 7, 75 x 8 or 9

-Still liking these. Good lat activation, too. I think I'll work them in more, since I am sometimes limited on T-bars later in my w/o due to low back fatigue

Cable Row, Wide Parallel grip
165 x 6 drop to 135 x 5 or 6

Big & Tall
11-18-2005, 06:55 PM
11/18-Arms

CG Bench
135 x 5, 205 x 5, 5, 5, 185 x 5, 5

Standing EZ Curl
65 x 6
90 x 5, 95 x 5, 105 x 3, 3

Bb Reverse Curl
65 x 10, 8

This workout was complete ****. The worst I've had in a long time. Very tired, and had no motivation. Probably a recovery issue more than anything. Sleep has been a little low, and diet fair to good. At least it's the weekend

Big & Tall
11-18-2005, 10:08 PM
On a positive note for the day, my whole back is very sore. I know this does not necessarily equal progress, but it's at least a good indication that the muscles have been worked. In the past, this has been an issue for me, particularly with the lats, but I am getting better at "activating" them on my back movements. Eh, it's something...

Big & Tall
11-19-2005, 03:54 PM
11/19-Miscellany

Decline Crunch
BW x 21, on #4 elevation

Nautilus Weighted Crunch
Center--150 x 15; Obliques 150 x 12 each side
Center--180 x 12; Obliques 180 x 8 each side

Weighted Leg Raise (On a dip rack, holding Db w/ my feet, raising knees)
20 lb db x 10, 10


Nautilus Weighted Crunch
180 x 12 Center

HIIT (on elliptical machine)
3 min w/u
10 x (15s sprint + 45 s rest), performed at resistance level 20 (max) and ~200 strides/min (+/- 10 or 15)
2 min cool down

That was it. Once again, HIIT kicks my ass.

Big & Tall
11-21-2005, 07:13 PM
11/21--Chest & Quads

Flat Bb Bench Press (Last 5,4,3,2,1 w/o: 225 x 5, 235 x 4, 245 x 3, 255 x 2, 265 x 1, 275 x near miss)
45 x 14, 135 x 5
235 x 5, 245 x 4, 255 x 3, 275 x 2, 285 x 1
-Nearly dropped a nut on the 2nd rep of 275, but other than that, it was all good.

Sqaut (Last 5,4,3,2,1 w/o: 225 x 5, 245 x 4, 265 x 3, 275 x 2, 295 x 1)
135 x 6
245 x 5, 265 x 4, 285 x 3, 305 x 2, 315 x 2
Should have gone for 325 on the last one. Call me Sally.

Dips
BW x 10, 8

Front Squat
135 x 7
-Once again, bad on the shoulders, but otherwise promising. Need to work on wrist flexibility.

Hack Squat
+230 x 8
+180 x 10 (as explosive as I could manage at this point)

Inc Db Flye
40 x 7, 30 x 9

Leg Extension
140 (stack) x 12, 8

I was pleased with this workout. After Friday's disappointment, I wasn't expecting much, but I guess a weekend of rest was just what I needed.

Big & Tall
11-23-2005, 08:16 PM
11/23--Back and Hams

W/O Time: 8:15-8:55 (Got to the gym a little late, did a slightly abbreviated workout. Also, forgot my shake, which hurt my energy level toward the end in addition to making me angry. )

Deadlift (Last 5,4,3,2,1 w/o: 225 x 5, 265 x 4, 295 x 3, 315 x 2, 345 x 1, 365 x 1)
135 x 7, 225 x 5
315 x 5, 335 x 4, 355 x 3, 375 x 2, 395 x 1
-Interestingly, there was a snail on my leg on the last set. It passed the bar on the way up :rolleyes: Otherwise, these felt good. Last time was definitely not as intense as this, but I am still pleased with the level of improvement.

SLDL
295 x 6
-Started on a second set, but my lower back called in dead

WG Pull Down
75 x 10
210 x 6.5 drop to 195 x 2, 180 x 9


Close || grip pull down
165 x 8.5, 6

-Starting to feel pretty fatigued at this point

Standing Calf Raise
300 x 8
480 (stack) x 14, 11, 10

Db Row
95 x 6
-Blah, getting very tired

Db Shrug
85 x 25
-Eh, why not?

Bodyweight is 279.5 post workout, which probably includes a good amount of water. I think it was 275 even last night before bed.

On a bright note, it is with great anticipation that await the morrow, the most sacred day of the bodybuilding calender :evillaugh :burger:

Big & Tall
12-01-2005, 07:58 PM
11/25--Arms

W/O Time: 9-9:45 AM Had the day off from work, so I did a morning workout before heading to the folks' place.

Wasn't feeling great; perhaps too much indulging the day before left my stomach iffy.

CG Bench Press (Last 5,4,3,2,1 w/o: 185 x 5, 195 x 4, 205 x 3, 215 x 2, 225 x1)
135 x 5
205 x 5, 215 x 4, 225 x 3, 230 x 2, 245 x unrack & Sally-out; 185 x 8

Standing EZ Curl (Last: 85 x 5, 95 x 4, 100 x 3, 105 x 2, 110 x 1)
65 x 6
90 x 5, 95 x 4, 105 x 2
Blah, these felt like crap

Preacher Curl
85 x 4

OH Tri Extension
180 x 8

Machine Military Press
120x15
150 x 10, 8

Bb Hammer Curl
95 x 4 drop to 75 x 5 or 6

Reverse Curl
75 x 7, 65 x 9 drop to 45 x 6

Big & Tall
12-01-2005, 08:04 PM
11/28--Chest & Quads

W/O Time: 6-7 PM

Still felt awful. Spent the weekend at my parents', which threw off my diet. Add in thrown off sleep schedule, and it led to feeling pretty bad when I got to the gym.

Flat Bb Bench Press
45 x 15, 135 x 5, 225 x 2, 275 x 1
315 x miss, miss :swear:
-This shouldn't have been a problem. I'm going to attribute it to feeling like ****, and move on.

Squats
135 x 5, 225 x 2
365 x 1 (PR; +30)
315 x 1, 225 x 12

Dips
BW x 12, 9
-Going to start adding weight to these

Hack Squat
+180 x 14

-Felt totally cooked, so called it a night.

Big & Tall
12-01-2005, 08:10 PM
11/30: Back & Hamstrings

W/O Time: 6:45-7:45 PM
Decent energy tonight, plus still had some rage from my crappy benching on Monday

DL
135 x 5, 225 x 5, 315 x 2, 365 x 1
425 x 1 (PR; +20), 445 x miss
-If I tried the 445 first, or didn't do the 365, I think I could have had it. It moved a couple inches and stalled.

SLDL
315 x 8, 6
-good here

WG Pull Down
105 x 8
210 x 8, 195 x 7.5
-somehow managed to slightly strain something in my left pec, I think at the top of the motion. It hurt a fair amount yesterday, but feels decent today.

Close || grip pull down
165 x 8, 7

Standing Calf Raise
220 x 10
480 x 15, 12, 10

T-Bar Row
150 x 8, 7

-Running low on energy and with chest pains (well, sort of), I called it a night.

Big & Tall
12-02-2005, 09:28 PM
12/2: Arms

W/O Time: 7:15-8:00 PM
-Decided to try a slightly different arm workout tonight.

Incline Skull Crushers
-65 x8
85 x 10 + 3 CGP, 10+7CGP, 9
-Eh, don't really care for these

Preacher Curl
65 x 8
85 x 10 (wide), 7, 6 (both narrow)

Machine Military Press
100 x 10
150 x 12, 11, 9

Bb Hammer Curl
75 x 10, 9

OH Tri Extension
180 x 10, 150 x 14

Reverse Curl
65 x 12, 8 drop to 45 x 7

Behind Back Bb Wrist Curl
85 x 12

Big & Tall
12-10-2005, 02:56 PM
12/6: Chest & Quads

Travelling again. Did this workout in VA. Somewhat low on energy

Flat Bb Bench Press
135x5, 225x2
255x3, 265x3, 275x3

Squat
135x5, 225x3
275x3, 295x3, 305x3

Dips
+25x4 drop to BWx5, BW x 6 or 7

ATF Squats
185x12
-fast/explosive

Inc Db Flye
40x8

Like I said, low energy, so I called it quits. Still, decent workout.

Big & Tall
12-10-2005, 03:00 PM
12/10: Back & Hams

Back in VT. VERY low energy, felt like crap

Deadlift
135x3, 225x2, 315x1
365x3, 375x3, 385x3
-Every one of these crawled up, but they did all go.

SLDL
315x6,5

WG Pull Down
210x8,6 drop to close || grip, 165x8

-was going to do some standing CRs, but the shoulder pads had been removed. I know, I'm a Sally.

Preacher Curl
85x8,6 (narrow grip)

At this point, felt very tired and had a throbbing headache. Hopefully next week will be better.

Big & Tall
12-13-2005, 07:26 PM
12/13: Chest & Quads

-Somewhat low energy again tonight. I need to work on my rest. I also could use a training partner to kick my ass...

Flat Bb Bench Press (last 5x5: 225 x 5, 235 x 5, 245 x 5, 255 x 4, 235 x 4)
45x15, 135x5
230x5, 240x5, 250x5, 260x3, 245x5

Squat (Last 5x5: 225 x 5, 245 x 5, 265 x 5, 275 x 5, 285 x 4)
135x5
225x5, 245x5, 265x5, 285x5, 295x5

Dips
BWx6,4
-BLAH! Feeling cooked.

ATF Squat
185x3
-pwned by teh fatiguez. I actually dropped on #2, but got back under it and lifted it off the stops. I probably would have barfed if I went for #4. Ever get that feeling like the weight isn't heavy at all, but no matter what you do, you can't lift it?


Diet for the day:

Total: 4120
Fat: 137 1230 30%
Carbs: 404 1519 37%
Protein: 334 1337 33%

I've been making an effort to up the carbs, cleanly. Have been going for some brown rice with my chicken, plus some fruit (bananas, mostly). I brought a lunch today (chicken breast & brown rice w/ salsa), but we had a customer meeting at work, so a lunch was provided. I ate both. :evillaugh

Edit: BW tonight was an even 280, post-gym.

Big & Tall
12-17-2005, 02:05 PM
12/17: Back, Hams & Miscellany

-Energy better but not great today. Waited until today (Saturday) to do this session because I got hit with a pretty nasty cold that had me basically tapped out on Thursday and Friday.

DL (last 5x5: 295 x 5, 305 x 5, 315 x 5, 335 x 5, 345 x 5)
135x8, 225x5
315x5, 335x5, 355x5, 5, 4

SLDL
275x5
-low back was already pretty weak at this point

WG Pull Down
90x10
180x9,7
-Really concentrated on bringing these all the way down and squeezing at the bottom. I have been using a decent ROM on these, but hadn't been fully squeezing out every rep in the past

Narrow Grip Pull Down
150x8,7
-As the WG

Seated Calf Raise
90x10
180x3-->135x12; 135x18,17

T-Bar Row
135x10

Decline Crunch
BW x 20 (10 w/ alternating twist), 18 (8 w/ Alt. twist)

Preacher Curl
85x7 drop to 65x7 (Narrow)
65x8 or 9 narrow, 9 wide

Reverse Curl
65x5 drop to 50x5; 50x12ish

-Ugh. I don't really like these long sessions with makeup work, but I wanted to get in some additional arm work even though my schedule got screwed up this week.

Big & Tall
12-20-2005, 08:32 PM
12/20: Chest & Quads

-Energy pretty good tonight. Lots of coffee helps this.

Flat Bb Bench Press (last 5,4,3,2,1: 235 x 5, 245 x 4, 255 x 3, 275 x 2, 285 x 1)
45x18, 135x5
235x5, 245x5, 265x3, 285x2, 300x1 (PR; +5)

Squat (last 5,4,3,2,1: 245 x 5, 265 x 4, 285 x 3, 305 x 2, 315 x 2)
135x8, 225x2 or 3
275x5, 285x4, 295x3, 305x2, 315x1
-Hmmm, nothing phenomenal here, although the first few sets were substantially heavier than last month. I also worked on form. My depth is good, but I have a tendency to rock forward at the bottom of the rep, something I definitely need to remedy.

Dips
BWx8
-The problem with caffeine is that it only lasts so long...

ATF Squats
185x12
-Eh.

Also, I took some pictures tonight, and put together comparisons. There is much longer between them than there should be, but in my defense, I have had three different back injuries (or the same one three times) each of which took me out for quite a while. Looking at them, I'm pretty disgusted with myself, but if I'm ever going to acheive what I want to, I need to at least start documenting better. Oh, and to top it all off, picture quality is lousy in the before shots (done with a disposable camera.)

Big & Tall
12-22-2005, 07:52 PM
12/22: Back

-Energy so-so. Still a wicked case of DOMS from squat day, which hindered DLing slightly

Deadlift (last 5,4,3,2,1: 315 x 5, 335 x 4, 355 x 3, 375 x 2, 395 x 1)
135x8, 225x7
335x5, 355x4, 375x3, 395x2, 415xmiss

WG Pull Down
105x10
195x9 or 10, 8
-Once again concentrated on a fuller ROM and a good squeeze at the bottom of the rep

Narrow Grip Pull Down
165x8, 150x8
-some shoulder pain on these

Standing Calf Raise
300x10
480(stack)x16,14, 300x18
-Finally got the pads back on the machine

Preacher Curl
85x10, 5 drop to 65x6ish; 65x8

Reverse Curl
65x6 drop to 50x8 or 9; 50x8
-Got in a little late, so all the arm work was done with pretty short breaks (1 minute or so average)

-Could have used another day of recovery, but I'm travelling tomorrow. Next week is shaping up to be another 2 workout only week, but I guess that's been going okay for me. Next week will be maxes, then I'm going to try this routine (http://www.wannabebigforums.com/showthread.php?t=72722) for 2 months, then start cutting.

Happy Christmahannakwanzakah to all one or two lurkers around this thread...

Big & Tall
01-03-2006, 07:20 PM
1/3: Upper #1

-Decent energy tonight, although lots of other factors were off. I've had an upset stomach for 2 or 3 days, primarily due to weird diet while travelling for Christmas. Also, I ended up taking last week off. Finally, sleep was low last night (~6 hours), so my energy level was mostly from caffeine, which is not ideal. As promised, I started the routine mentioned in my last post this week. It thouroughly stomped me. I have been doing much lower reps and much longer rests between sets than the prescribed 3x12 with 45-60s; I have been doing 5 reps or less with 2-2:30 rests. What this all means is, I felt appallingly weak. I did enjoy getting stomped, though, and I think in a week or two, as I get used to higher reps, things will get much better.

Flat Bb Bench Press
45x20, 135x5
205x7-->185x5, 185x10, 160x10
Like I said, WEAK.

CG Bench Press
135x6-->115x6, 115x10,9

Standing Db Military Press
30s x 12, 8-->20s x 4, 20s x 12
-Shoulders and tris were very much cooked before I started these.

Pendlay Rows
45x12
95x12, 12, 12

Narrow Paralell Grip Pull Down
150x7-->105x5, 105x10, 10

Bodyweight tonight is 286, post gym. Hoorah for holiday fatness.

Big & Tall
01-03-2006, 09:15 PM
Diet 1/3

M1: 7:00
2 whole eggs & 2 whites
2 slices oatmeal bread
1 oz. cheese
20 oz. 1/2% milk

M2: 10:00
16 oz. 2% cottage cheese

M3: 12:30
9oz (raw wt.) chicken breast
4 oz. w/w pasta
1/2 cup marinara

M4: 4:00
1 can solid white tuna
2 slices w/w bread
f/f mayo

M5: 6:30
1 large banana
20 oz 1/2% milk

M6: 8-8:45
80g dextrose
2 scoops whey

M7: 10:30
8 oz (raw) 90% lean ground beef
10 oz. brocoli & cheese sauce

Totals:
Total: 3668
Fat: 80 721 21%
Carbs: 345 1280 37%
Fiber: 25 0 0%
Protein: 357 1427 42%

I'm pleased with the diet. I'm going to try to eat very similar to this every day for the next couple months. I am calling it a bulk, but I'll also be watching closely to clearly reestablish my maintenance cals in preparation for my upcoming cut.

Big & Tall
01-04-2006, 09:06 PM
Diet for today:

Total: 3922
Fat: 79 710 19%
Sat: 18 164 4%
Poly: 6 55 2%
Mono: 14 127 3%
Carbs: 357 1337 37%
Fiber: 23 0 0%
Protein: 401 1603 44%

Very similar to yesterday.

Big & Tall
01-09-2006, 04:46 PM
DIET UPDATE


1/5/06
Total: 3875
Fat: 83 744 21%
Sat: 19 172 5%
Poly: 6 52 1%
Mono: 14 130 4%
Carbs: 327 1220 34%
Fiber: 22 0 0%
Protein: 416 1662 46%

1/6/06
Total: 4112
Fat: 123 1104 28%
Sat: 30 267 7%
Poly: 16 147 4%
Mono: 37 335 8%
Carbs: 327 1216 31%
Fiber: 23 0 0%
Protein: 408 1631 41%

1/7/06
Total: 3181
Fat: 97 877 29%
Sat: 27 244 8%
Poly: 11 97 3%
Mono: 29 263 9%
Carbs: 248 950 31%
Fiber: 10 0 0%
Protein: 309 1235 40%

1/8/06
Total: 3670
Fat: 183 1644 47%
Sat: 52 471 13%
Poly: 10 92 3%
Mono: 38 341 10%
Carbs: 211 788 22%
Fiber: 14 0 0%
Protein: 269 1076 31%

AVERAGE FOR PAST WEEK
Average Calories
source grams cals %total
Total: 3738
Fat: 107 967 27%
Sat: 27 246 7%
Poly: 9 82 2%
Mono: 24 220 6%
Carbs: 303 1132 32%
Fiber: 20 0 0%
Protein: 360 1439 41%
Alcohol: 0 0 0%

Big & Tall
01-09-2006, 08:14 PM
Today's diet totals:

Total: 3380
Fat: 92 824 26%
Sat: 20 178 6%
Poly: 7 63 2%
Mono: 19 167 5%
Carbs: 280 1055 33%
Fiber: 16 0 0%
Protein: 334 1337 42%

I'm behind on posting two workouts, but don't feel like typing them up now...

Big & Tall
01-11-2006, 08:27 PM
For today:

Total: 4268
Fat: 160 1437 35%
Sat: 35 312 8%
Poly: 23 210 5%
Mono: 51 456 11%
Carbs: 317 1183 29%
Fiber: 21 0 0%
Protein: 371 1485 36%

A little high, particularly in fat. I had eggs twice today, which was a contributor. They have big things of egg beaters at Costco, which I'm thinking of trying next time I go there.