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The Dream
04-22-2003, 10:40 AM
Well, I've been browsing these forums for a while now, and thought it would be a good time to start a journal. Lately I feel like my progress has been kind of stagnating and I'm hoping this will be some good motivation. I'll start out with a few facts about myself:

Age: 24
Years Lifting: 2
Height: 6' 1"
Weight: 185 - 190

I'm just coming off of a 10 week cut in where I lost around 20 pounds. I was about 207 lbs after my bulk, but I felt like my body fat got too high. I'm guessing my bodyfat is around 10 now. If it gets lower from eating clean and continuing to do cardio then thats great, but I don't plan on being in any sort of calorie deficit for now (already skinny enuff:cry:). Going to Hawaii in a few weeks so definetely wanna stay lean. I'm currently not supplementing with anything and will keep it that way until I return from Hawaii.

Ironman8
04-22-2003, 10:59 AM
Welcome to the board, and good luck with your goals!!

The Dream
04-22-2003, 11:06 AM
DIET/TRAINING, 4/22/03,
CHEST/ABS/CARDIO

DIET
Diet was good today. Got around 200 grams protein, 250-300 carbs, and 60 grams fat.

TRAINING
*Decided to try something new today. I did SUPER slow reps, 4 second negative/4 second eccentric.

Flat DB Press: 80X7, 80X6, 70X7 (The slow tempo makes a HUGE difference!)
Incline DB Press: 60X6, 55X7 (felt like a completepuss using the 55's, but the slower tempo is tough)

Decline Crunches: 3 sets (55 pound db on chest)
Reverse Crunches: 2 sets

Cardio (treadmill): 2 miles - 18 minutes

***Decent workout. The slower tempo was definetely a shock to the chest muscles. I can rep the 100's using my regular tempo. I think I'll do this for a couple more weeks. Until next time!

GhettoSmurf
04-22-2003, 11:51 AM
awsome job bro, good luck with the journal, and welcome to the site

The Dream
04-22-2003, 11:56 AM
Thanx for the warm welcomes guys.

The Dream
04-23-2003, 09:55 AM
DIET TRAINING 4/22/03
BACK/BI'S/CARDIO

DIET
Diet was pretty good except for lunch, went to Burger King, ate a chicken whopper and fries. I am however, giving myself a pat on the back for not getting the regular whopper, even though it was 1/3 the price (question: how come grilled chicken sandwiches are never on sale???) It's all good, I think the extra carbs may have assisted me in hitting some PR's.

TRAINING

Wide-grip Pull-ups: BW+30x7, BW+30x6, BW+35x5
*I've never gone over 25 lbs for wide-grips, of course last time I did them I was 10 lbs heavier.

BB Row (yates style, with e-z bar):
230x6, 230x6, 235x5
*This was a PR for me. Love the contractions I get using the e-z bar.

Incline DB Curl: 30x20, 35X12
*short rest in between sets, 30 seconds maybe

Cable Curl: 120x10, 120x8
*also short rests

Cardio (treadmill): 2 miles - 17:30 minutes
*I hate to say it, but I'm actually beginning to kind of enjoy doing cardio, "walks away, washed mouth out with soap."

Mik
04-23-2003, 10:01 AM
Welcome to the boards man. Nice back workout man. Grats on the PRs. Do you normally do rows with an EZ bar? I've never tried that.

Let me be the first to :spam: your journal.

The Dream
04-23-2003, 10:11 AM
Originally posted by Mik
Welcome to the boards man. Nice back workout man. Grats on the PRs. Do you normally do rows with an EZ bar? I've never tried that.

Let me be the first to :spam: your journal.

Thanx bro. I actually just started using an e-z bar a couple weeks ago. I used a straight bar for months but as my weights increased my grip began to slip. I don't wanna use straps unless there is no other option. Grip is much stronger with e-z bar. The only thing I don't like about it is I have to waste energy deadlifting the thing off the ground to get into position. It's all good though.

The Dream
04-24-2003, 09:43 AM
yesterday was an off day, went shopping, lost another pound:mad:, will eat like a horse tomorrow :burger:

GhettoSmurf
04-24-2003, 12:00 PM
awsome, where did ya go shopping and what did ya get??? ;)

The Dream
04-24-2003, 12:13 PM
Went shopping for some clothes to wear in Hawaii. Needed some shorts, shirts, etc.. I friggin HATE shopping, especially for clothes. I needed some new threads though so it's all good. Got some good deals too. If all goes as planned I should only have to go back to the mall one more time before we leave, "crosses fingers."

rookiebldr
04-24-2003, 12:30 PM
Originally posted by The Dream

Cardio (treadmill): 2 miles - 17:30 minutes
*I hate to say it, but I'm actually beginning to kind of enjoy doing cardio, "walks away, washed mouth out with soap."

You better be washing that mouth out with soap. You'll be bulking soon enough and you can't be liking Cardio! ;)











j/k

The Dream
04-24-2003, 02:21 PM
I know it's horrible. When I got off the treadmill the other day, I actually kind of felt like staying on the thing for another mile or so. When I first started cutting the sight of a treadmill or stairstepper could bring me to tears. I'm seriously considering doing cardio a couple times a week year round, maybe keep fat levels a little lower. Who knows. I remember saying the same thing last winter. I have to eat a metric ton of food a day to gain weight so year round cardio is probably not likely. I can always dream.

The Dream
04-25-2003, 10:03 AM
DIET/TRAINING 4/24/03
SHOULDERS/TRI'S

DIET
Good clean diet yesterday. Ate a ton. Protein was high, carbs really high.

TRAINING

Seated Military Press (SUPER slow method, 4 seconds up, 4 seconds down): 95X8or9, 105X6, 105X6
*Big difference in the amount of weight I was pushing here. I usually use 135/140 for the same amount of reps.

Overhead DB Press (super slow): 50X5, 45X7 (used rest pause, got 2 more)
*This is ridiculous, even going super slow these numbers are way too low. The flexibility in my shoulders is horrible. I couldn't even touch the db's together. Anybody know any shoulder stretches??

CG Bench (super slow): 155X6, 145X6
*good burn, usually use 205 at a regular tempo

Skullcrusher (super slow): 75X6, 70X6

Cable Pushdown (super slow): 100X9, 100X8
*my arms were shaking like mad during these sets

***I'm going to continue using the super slow approach for arms and chest for a few weeks, see if I can get anything from it. It's a good shock, plus it'll give the tendons and joints a break. My shoulder presses really piss me off. I know my flexibility is hindering my gains.

aka23
04-25-2003, 10:09 AM
Originally posted by The Dream
I know it's horrible. When I got off the treadmill the other day, I actually kind of felt like staying on the thing for another mile or so...

I feel that way almost every time I do cardio. It may have to do with endorphins (runner's high). I usually end up stopping to avoid overtraining and hindering recovery/muscle growth.

GhettoSmurf
04-25-2003, 11:03 AM
hmmmmm ill have to give that super-slow method a try next week :) it sounds like a good idea

The Dream
04-25-2003, 11:51 AM
Originally posted by GhettoSmurf
hmmmmm ill have to give that super-slow method a try next week :) it sounds like a good idea

Give it a shot. I'm hoping it will get me over a plateau in strength I've been having (probably mostly due to cutting), but I still hate it. If you do try it make sure you start out with lighter weights than you normally use. Depending on your rep range, The TUT for each set is around a minute. It's pretty brutal. I'm using around 25% less weight with this method. Someone told me that Mentzer advocated this technique in one of his books.

The Dream
04-28-2003, 09:59 AM
TRAINING 4-25-03
QUADS/HAMSTRINGS/CALVES

LEG PRESS: 7 plates/sideX12, 8 p/sX7, 8 p/sX5
*Some tough sets, started seeing stars on the last reps of the last two sets.

SQUATS: 185X20
*Have not done squats in a couple of months 'cause of knee problems and this was tougher than I expected. If the knee cooperates I will attempt to add five pounds to this each week.

LEG EXTENSION (super slow negatives): 130X10, 130X9, 130X8

SLDL: 305X6, 295X6
*Grip was slipping, need to work on that.

STANDING CALF RAISES: 2 sets

***This was a really intense workout. I hadn't trained legs in a couple of weeks but I felt strong. The DOMS today is UNBELIEVABLE! I can barely walk, let alone go up a flight of stairs. I don't remeber the last time my legs were this sore. The cat jumped on my lap last night, I cryed
:cry:

GhettoSmurf
04-28-2003, 12:13 PM
***This was a really intense workout. I hadn't trained legs in a couple of weeks but I felt strong. The DOMS today is UNBELIEVABLE! I can barely walk, let alone go up a flight of stairs. I don't remeber the last time my legs were this sore. The cat jumped on my lap last night, I cryed
:cry:

sounds like a good workout 2me :D

The Dream
04-28-2003, 12:20 PM
it twas:nod:

The Dream
04-29-2003, 09:51 AM
TRAINING 4/28/03
CHEST

FLAT DB PRESS (SUPER SLOW): 80X7, 80X7+1 assisted, 80X6
:cool: *up from last week

INCLINE DB PRESS (SUPER SLOW): 60X6, 55X7

INCLINE FLYE (REGULAR TEMPO): 45X9

***Brief workout. I was gonna' do abs but the usual "once a week" Monday crowd was in the gym and I just wanted to get outta there. I'll probably do some regular tempo reps next week and then go back to the slower tempo for 2 more weeks.

Mik
04-29-2003, 10:04 AM
I'd be interested to know if the slow tempo helps you out of the plateau. Good luck D.

The Dream
04-29-2003, 11:07 AM
Thanks man

The Dream
04-30-2003, 10:14 AM
TRAINING 4/29/03
BACK/BI'S/CARDIO

WIGE-GRIP PULL-UPS: BW+35X8, BW+35X6.5, BW+40x4.5
:thumbup: *Really happy with these, hit PR's all around. I Wanted to hit a solid 5 reps on the last set though. I'll get it next time.

BB ROW: 230X7.5, 235X4.5, 200X9 dropped to 110X10
*Wasn't very happy with these. I felt like I was using too much body english on the 2nd set, went down a little on the weight for the last set and did a drop set.

INCLINE DB CURL: 35X14, 35X10

CABLE CURL: 130X10, 130X8
:thumbup: Went up 10 pounds from last week and hit the same # of reps.

CARDIO: Interval sprints on Treadmill, 20 minutes

***Overall a good workout. Gym was empty just like I like it.

GhettoSmurf
05-01-2003, 06:02 AM
Great job with the PB's. I agree with you, I like it when my gym is empty as well (which sadly isnt very often) :(

The Dream
05-05-2003, 04:16 PM
TRAINING 5/2/03
QUADS/HAMSTRINGS

**I was feeling totally wiped out Friday for some reason. I contemplated not training all day, but sucked it up and went anyway.

LEG PRESS: 7ppsX13, 7ppsX11, 7ppsX10
*this felt heavy today

HACK SQUAT (feet together): 180X12, 250X6
*didn't push myself too hard here either

SLDL: 300X8, 305X7
*these were good sets, the last one was a PR. I've done 305 before but never made it to 7 reps. I think I may have overstretched something in my right glute, having sharp pains in that area.

***I don't know why I keep putting legs on Friday. For some reason I'm always totally exhausted and not ever into the workout. Today is Monday, and although the workout sucked my legs are quite sore. I'm still getting the sharp pains in the upper portion of my arse, kind of a stinging sensation, may go light on SLDL next time 'round. Tonight is chest and I feel 100%, gonna' blast it and do cardio. It's amazing what a couple days rest will do.

The Dream
05-06-2003, 09:48 AM
TRAINING 5/5/03
CHEST/CARDIO

DIPS: BW+100X8.5, BW+100X7, BW+100X7
*good sets, haven't done these in months, forgot how they beats up the chest

INCLINE DB PRESS: 70X7, 70X6 (fingertip assistance last rep),
60X7 (4 second negatives here.)
*nothing special, need to get this to some respectable poundages

CARDIO (treadmill): 2 miles on slight incline, 23 minutes

GhettoSmurf
05-06-2003, 12:01 PM
great job with the dips! when you do your dips do you do them with your elbows in or out?

The Dream
05-06-2003, 12:37 PM
Thanks Smurf, appreciate it. These were done elbows out. Elbows out for chest, in for tris.

The Dream
05-07-2003, 09:41 AM
TRAINING 5/6/03
BACK/BI'S/CARDIO

WIDE-GRIP PULL-UPS: 40X7, 40X6.5, 40X5.5
:thumbup: *These are up again this week, wanted to get 8 on the first set, all PR's regardless

T-BAR ROW: 155X8, 155X8, 165X6
*The first two sets felt pretty light, gonna' start out at 165 next week and go from there

ALTERNATING DB CURL: 40X14, 40X10

CABLE CURL: 140X7, 130X10
:thumbup: *Good sets, went up 10 pounds on the first set but came down a few reps, last week only got 130X8 on the second set

CARDIO (treadmill): 2 miles on incline

***Good workout. I think I've finally found the perfect volume. I'm progressing each week and still getting leaner.

Mik
05-07-2003, 05:29 PM
Nice work on the pullups Dream.

The Dream
05-07-2003, 05:49 PM
thanks Mik

The Dream
05-09-2003, 10:21 AM
TRAINING 5/8/03
SHOULDERS/TRI'S

SEATED MILITARY PRESS (4 SECOND NEGATIVES): 125X8, 130X7, 135X5 (fingertip assistance on the last rep)
*Up five pounds from last week:D

DB PRESS (4 SECOND NEGATIVE): 50X7, 50X6
*Nothing special, but up a rep on each set:D

CG BENCH (4 SECOND NEGATIVE): 175X8 (fingertip assistance on last rep), 180X6
*Up five pounds here too:D

SKULLCRUSHER (4 SECOND NEGATIVE): 85X8, 85X6
*Did 80 last week:D

PUSHDOWN (4 SECOND NEGATIVE): 130X10, 130X8
*Couldn't remember what weight I used the week before, should have used 140

***Awesome workout, hit PR's using the 4 second negatives on everything. It'll be a couple weeks before I hit shoulders and tri's again since I'll be going to Waikiki next week so I'm glad it was productive.:cool:

GhettoSmurf
05-09-2003, 06:10 PM
great job with all the PR's! keep up the great lifting!

The Dream
05-13-2003, 12:13 PM
TRAINING 5/13/03
FULL UPPER BODY BLAST

DIP/CHIN SUPERSET:
BW+110X7 and BW+45X5
BW+110X6 and BW+40X5
BW+110X5 and BW+35X5
*Never done this before, good upper body pump

INCLINE DB PRESS: 70X6, 70X7 dropped to 45X8
*No comment

T-BAR ROW: 165X8, 165X6, 165X6

CABLE CURL/PUSHDOWN (4 second neg's on pd's) SUPERSET:
140X10 AND 150X8
140X8 AND 150X8
150X6 AND 150X7
*crazy arm pump, finally was able to curl the entire stack

***That's it for me for a couple weeks. Leaving for Hawaii on Friday to get hitched. The rest of this week we'll be getting everything ready. I'll probably do some light cardio if I have time.

GhettoSmurf
05-13-2003, 12:26 PM
looks like a good workout bro


have fun in Hawaii. i didnt even know you were engaged, but here is a belated congrats! :)

The Dream
05-13-2003, 12:32 PM
thanx Smurf...I'm excited and nervous as hell at the same time

Mik
05-15-2003, 01:17 AM
Dip/chin superset is lookin crazy. Nice work man. Grats on getting hitched. Have fun in Hawaii.