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pruneman
06-01-2003, 09:03 AM
Ok, i've been working out on a program for about a month now, but just thought i'd post a journal on here to get some comments, suggestions, and encouragement. I'm a 130lb ectomorph so i'm currently trying to bulk.

My routine looks like this:

Mon:chest/back
Tues:shoulders/abs
wed:rest or light cardio
Thurs:bis/tris
Fri:legs
sat:rest or light cardio
sun: rest or ligth cardio

If i do cardio, it's only about once a week and more because i'm bored than becuase i need it.

I'll post my diet a little later

Well, hope this goes well...please comment :newbie:

pruneman
06-01-2003, 02:28 PM
Just got back from the gym. I didn't lift today, but i did a spinning class. They're really tough!!
I know that the general opinion is that cardio should be eliminated during bulking, but the heart is a major muscle too. Shouldn't i encorporate some sort of cardiovascular excercis into my routine...just a limited amount?

-Pman

GhettoSmurf
06-01-2003, 03:15 PM
yes, cardio is fine when bulking IMO.

pruneman
06-01-2003, 05:21 PM
ok, here's the rundown for food for today...
Meal 1: 1C oatmeal (dry), 6 egg whites and one yolk
Meal 2: 1/2 of one of Ghettosmurf's MRP's
Meal 3: Tuna sandwich and .5c oatmeal dry and tsp EVOO
Meal 4:PWO: 60g dextrose, 20g whey
Meal 5: one slice WW bread, 4 egg whites, 1T PB
Meal 6: 3 C broccoli, 6oz chicken, 1T EVOO
Meal 7: 1C cottage cheese and probably some Natty PB (haven't had this one yet)

Hey ghettosmurf...if this looks familiar, i stole most of it from you:D

-Pman

GhettoSmurf
06-01-2003, 08:03 PM
hey no problem man, i hope it works good 4 ya ;)

by the way- what is EVOO?

GhettoSmurf
06-01-2003, 08:16 PM
btw- with the MRP, if you dont like the taste of it, try adding a packet or 2 of splenda. that's what ive started doing and IMO it tastes even better w/ the splenda in it.

clvmike19
06-01-2003, 08:21 PM
Cardio is the devil! Kill it! Kill it now!!!

Hey good to see ya working out. I love these journals b/c youre just like me. I started out at 138 in Jan and Im 151 now. The key is this man. EAT!!! Eat now, eat later, eat when you dont want to. Just eat it all. Eat tuna, eggs, bread, chicken, your girlfriend :D EVERYTHING.

And train hard. Lift as big as you can WITH GOOD FORM. Dont cheat your self. You can do it. My skinny ass put weight on. Rest too. I made that mistake of overtraining.

Ill be stopping by frequently to see the progess man.

oh and welcome to the WBBSA (WBBSkinnyAsses) :thumbup:

pruneman
06-01-2003, 08:24 PM
Hey GS: EVOO=Extra Virgin Olive Oil
Yeah, i have been adding splenda to the MRP and its not too bad
BTW--how quickly do you drink that MRP?

Thanks

-Pman

GhettoSmurf
06-02-2003, 04:40 AM
well. i usually keep it in a little cooler type thing that fits in my backpack so i ca bring it to school. then during clas i take it out and drink it in about 5-10 minutes or so ;)

pruneman
06-02-2003, 01:54 PM
Got home early from work so i'm going to hit the gym now. My legs hurt like a mofo from that spinning class yesterday.

Thanks for the welcome clvmike19

I'll post again later tonight.

-Pman

pruneman
06-02-2003, 04:21 PM
Well, i just got back from the gym. My younger bro went with me (he's 17, i'm 19). He is my height and build, but he weighs about 15 lb more than i do and i completely wore him out. It was probably my best day yet (i know its only been a month that i've been lifting).

Chest stuff:
BB incline pres: 80x10; 90x9; 95x6
DB flat press: 45's x10;50's x9x55's x5 (had a little help on the last rep)
Flys: 25'sx12;30'sx10
Pullover machine: 90x12; 105x11;115x7

Back stuff:
Pulldowns: 85x15; 95x12; 105x8 (this is up 10lb from last time)
Bentover Row: 75x12; 80x10(8 were quality)
Closegrip cable row: 75x12; 85x<10; 90x8
Deadlifts: 95x10; 105x10; 115;8

Comments: I made great improvements in almost everything on this workout. DB press last time was 40x12; 45x10; 50;6. Pulldown's were also much better. This is the first time i really tried hard on deadlifts. I know it's not much weight, but it felt really good and i think i used good form at least.

-Pman

pruneman
06-02-2003, 08:44 PM
Here's the food breakdown for today:

cals: 2197

Carb: 222

Protein: 181

Fat: 61

Probably not enough cals. I guess i'll try harder tomorrow

clvmike19
06-02-2003, 09:03 PM
need about 1000 more cals! You can do it. Good job on the workouts. Deads are fun and its good to hear youre using good form. Get that down and the weight will come.

Now drop that damn cardio and go pick up some tuna or something :D

wibble
06-02-2003, 09:14 PM
Good ole mike. Always yappin about food. :) Look out for this guy, hes a Calorie Whore and all Calorie Whores eventually turn into monsters. :D Pack in those cals pruneman, and good job with the workouts! Deadlifts are one of my favorite exercises for sure. They're hard not to like once ya start moving those big numbers. Form is the most important thing though, you could mess yourself up good if you're not careful. Glad you were keeping an eye on yourself. Keep up the good work! :thumbup:

Alke
06-02-2003, 09:17 PM
whats up yo! good luck with your goals looks like you gots a solid workout for your chest and back stuff.

I agree with clvmike19, looks like you got plenty of protein in your diet, maybe add a few more carbs in there...if your bulking you will need them. a little cardio aint gonna kill ya, but if your gonna do cardio make sure you get more calories than you expend to bulk.

clvmike19
06-02-2003, 09:17 PM
hey its my formula for life

food=good

follow that simple rule and everything else follows. Well almost everything. Ok, youll get bigger thats about all.

aka23
06-02-2003, 11:15 PM
Originally posted by pruneman
I know that the general opinion is that cardio should be eliminated during bulking, but the heart is a major muscle too. Shouldn't i encorporate some sort of cardiovascular excercis into my routine...just a limited amount?

You do not need to do cardio, if you do not want to. However, if done in the desired manner (separating it from weight workouts, not doing it on an empty stomach or other times when glycogen reserves are low, avoiding overtraining the legs, etc), it should not significantly interfere with your gains. There have been a few studies showing one or two cardio sessions a week on non strength days does not negatively impact strength and size gains, maintains conditioning, and maintains fat oxidation efficiency. I do cardio nearly every day, and have been making good muscle gains in recent weeks while maintaining a low body fat %.

pruneman
06-03-2003, 05:19 AM
Thanks for the responses fellas. Gonna try to up the cals today. I shoot for 2600+ but i often have trouble getting to that. I'll post again after work.

-Pman :D

GhettoSmurf
06-03-2003, 06:05 AM
how do you have trouble getting to 2600?

is it becuase of time? work? school?

if you need some idea's for getting more meals in, ill gladly help ya out :)

pruneman
06-03-2003, 01:18 PM
Well, healthy foods tend to be bulky and i tend to fill up...i think i'm still just getting used to it. I would definately like some advice though. Thanks Ghetto.

Alke
06-03-2003, 01:34 PM
I know what you mean, when you start eating healthy it filled me up as well. If I wasnt righting stuff down and keeping track of calories I would not be eating enough to bulk becuase when eating good foods you arent as hungry, and if I used my hunger as a guage for when to eat next, I would not be getting enough calories....

things to up your calorie count could be bagels (@250 cals) lean ground beeg (1/2 lb @400cals) milk (@100 cals cup) protein bars (@200 cals each) yogurt (@200 cals a serving) almonds (@150 cals a handful) and flax seed oil is @150 cals a tablespoon.

GhettoSmurf
06-03-2003, 01:48 PM
if you have trouble downing foods like that, try making a shake out of them and drink your cals.

1 Cups Oats
1 TBSP Natural PN
1 Scoop Whey
Couple Packets of Splenda

put in a blender and liquify it :)

~500 calories right there, and i bet you'll still be hungry after that! :)

Budiak
06-03-2003, 04:40 PM
IMO if you're going to do cardio on a bulk, do HIIT type cardio. It takes less time, is more intense, and targets fat cells more than does regular cardio. Do 10-15 minutes of HIIT, 3 times a week and you'll keep help keep fat in control.



Bling!

pruneman
06-03-2003, 05:55 PM
Thanks for all the tips guys. Kenn, i'm glad to hear that i'm not the only one without an endless appetite. Believe me, i can eat a lot, but there is only so much room inside me.

Today was abs and shoulders:

Shoulders:
Hehind the neck press: 70x10; 80x8(help on #8); 85x6(help on 6)
Upright row: 65x12;75x8;80x8
DB Shrugs: 40'sx20; 50'sx15
DB Lateral raises: 10's 12; 15'sx<9

Abs:
Crunches: 35;30;30
Hanging knee raises: 25;25 (this was to my limit)
DB Oblique "bends" (not really sure what the heck these are called) 45'sx35; 55'sx30
Weighted roman chair: 25lbx15;25lbx15

Comments: It wasn't a bad workout; wasn't a great one either. I definately felt fatigued when i was finished, but i didn't eat enough today, so that probably has a lot to do with it.

Are tere any exercises you guys would add/subtract/substitute in this workout? Thanks

I'll post my diet stuff later.

-Pman

pruneman
06-03-2003, 07:26 PM
Todays diet:

Meal1: 1C oats (dry), 7eggs one yolk
Meal 2: 0.5 of ghettosmurf's MRP
Meal 3: tuna sandwich
Meal 4: slice of pizza
Meal 5: 0.5 of MRP
Meal 6: 52g dextrose, scoop whey
Meal 7:yam and 6oz chicken breast, 1oz nuts
Meal 8: 1T natty, 1C LF Cottage cheese

Comes out to this:
Cals: 2595
Fat: 66g
Protein:220
Carb: 270

-Pman

clvmike19
06-03-2003, 07:45 PM
Add some milk or something to the diet and more tuna. Cant have enough tuna!

GhettoSmurf
06-03-2003, 07:47 PM
Originally posted by clvmike19
Add some milk or something to the diet and more tuna. Cant have enough tuna!

IMO Pman is getting plenty of protein already. so no need for tuna. if your going to increase your calories some more, then i'd try to add maybe some more carbs.

clvmike19
06-03-2003, 07:50 PM
....and fat. Well good fat.

midee1
06-03-2003, 07:54 PM
Originally posted by pruneman


My routine looks like this:

Mon:chest/back
Tues:shoulders/abs
wed:rest or light cardio
Thurs:bis/tris
Fri:legs
sat:rest or light cardio
sun: rest or ligth cardio


Split looks good cept maybe do a monday, wednesday, friday split to allow more recovery time. That is only my opinion. You may have a quicker recovery time than me. After all I'm an old man and don't recover as well.:D Just kiddin I'm only 33 but I feel like an old man on here.

Stick with it and work hard. Eat well and rest and the gains will come. You just hafta want it bad.:thumbup:

pruneman
06-03-2003, 07:57 PM
I think i'll try to squeeze in some more carbs...this is often the hard part cause they're so darn filling. If i'm still at a deficit, i'll add some more good fats (Hurray for natty):burger:

pruneman
06-03-2003, 08:04 PM
Thanks Midee.
I'm pretty comfortable with the four day split i'm on right now because it allows me to focus on every major body part and be out of the gym in about an hour.
and 33 aint bad. :D

Alright i've gotta call it a night. I have to be at work at 7am tomorrow and it looks like i'll be there til 6. does this seem right??? should i be working this much at 19yrs old??!!??
Fortunately tomorrow is a rest day (at least for lifting)

Thanks for all the responses.

-Pman

GhettoSmurf
06-03-2003, 08:07 PM
well, i go to school for 6.5 hours, and then usually work 3-4 hours after school. so in a scence that's like about a 10-hour shift right there ;)

pruneman
06-04-2003, 01:57 PM
RANT:
I hate work lunch-ins. Had to eat pizza yesterday and i had another one today and all they had was soup and salad. WTF!!! Have to go to a dinner tonight...probably going to be all hot dogs and macaroni salad! BLEH!!!

-Pman:soapbox:

pruneman
06-04-2003, 05:59 PM
Today was a rest day.

I'm not going to post my diet. I didn't eat enough and everything i ate was crap.

Tomorrow is Bis/Tris day. It's usually a pretty good day in the gym.

Also, i'm not sure i'm working my shoulders as hard as i could with the exercises i'm doing. Does anyone have any suggestions?

-Pman

GhettoSmurf
06-04-2003, 08:05 PM
Originally posted by pruneman

Also, i'm not sure i'm working my shoulders as hard as i could with the exercises i'm doing. Does anyone have any suggestions?


what have you been doing for shoulders?

clvmike19
06-04-2003, 08:11 PM
Military Press, DB Raises are some good ones for teh shoulders.

pruneman
06-05-2003, 05:12 AM
GS, here's my shoulder routine...
This is just what i did on tuesday.

Shoulders:
Hehind the neck press: 70x10; 80x8(help on #8); 85x6(help on 6)
Upright row: 65x12;75x8;80x8
DB Shrugs: 40'sx20; 50'sx15
DB Lateral raises: 10's 12; 15'sx<9

Thanks

GhettoSmurf
06-05-2003, 05:50 AM
you could always try some military presses or DB presses like mike had said. those can both really hit the shoulders hard.

IMO the exercises your doing for shoulders dont look that bad.

aka23
06-05-2003, 09:07 AM
Originally posted by pruneman
Also, i'm not sure i'm working my shoulders as hard as i could with the exercises i'm doing. Does anyone have any suggestions?

I noticed you are doing shoulders on the day after your chest. This might reduce your max lifts since some of the anterior delt (push) exercises use chest/tricep muscles as synergists.

Some shoulder exercises are listed at http://www.exrx.net/Lists/ExList/ShouldWt.html . I noticed that you do not have any exercises that focus on your posterior delts. I feel that I get a better workout from DB shoulder presses than BB presses. Good luck with your goals.

pruneman
06-05-2003, 12:41 PM
Got off work early today!!!
Actually it was kinda a wierd day at work. I managed to stick myself with a syringe (I work in a microbiology lab BTW). Today is Bis/Tris day. I"m gonna go to the gym after my bro gets home from school.

Hey, anyone else live in the northeast. Does this weather suck A*$ or what!!!

I'll post my workout when i get back from the gym!:p

clvmike19
06-05-2003, 12:45 PM
I live in NE Ohio. I must have missed the memo about us skipping summer and going directly to fall.

GhettoSmurf
06-05-2003, 02:35 PM
i live in west michigan. the waether is surprisingly nice out here for once. i might even go out and sit in the sun :)

midee1
06-05-2003, 05:37 PM
Northeastern Ky here and we finally got a dry 75 degree day here:clap:

pruneman
06-05-2003, 05:42 PM
Just got back from the gym.
The workout was solid, but i ran out of gas in the middle of the workout. I still managed to finish it, but not as strong as i think i could have. Nevertheless, i'm really pumped right now and it feels great.

Biceps:
Standing BB curls: 60x10(help on 10); 60x8
Preacher curls: 10'sx12;17.5x9;20x8(help on 8)...I don't know how much the ez-bar weighs so this is how much weight i had on each side
curls on 45 degree bench: 25'sx12;12'sx10;30'sx5(help on 5)

Tris:
Pushdowns: 40x15;50x15(up 5lb);60x9 (up 10lb):strong:
dips: 20(up 5),12,12(up 1)
EZ-bar press: 20'sx15;25'sx15;30'sx12
overhead dumbell lifts (onehanded): 15x15;15x14

I really feel like i got a great workout now. I was hurting in the gym, but i still think it was a good workout.
TOMORROW IS LEGS!!!

So far, the diet is going well....i'll post it tonight.

-Pman

pruneman
06-05-2003, 08:24 PM
Today:

I finally ate a respectable amount of food today! Still prob not quite enough, but i squeezed it in (as i dig into a bowl of cottage cheese). I don't really feel like typing up my whole diet, so here's the breakdown:

Cals-2650
Carbs-281
Prot-226
Fat-64

could prob add some more in the way of good fats, but this wasn't too bad.

As far as gains in the gym go, I'm looking bigger and more muscular than i was when I began just a month ago. I still have a long way to go, but it feels good to see some results.:strong:

clvmike19
06-05-2003, 09:36 PM
Great job!! Gotta love seeing gains in the mirror.....

pruneman
06-06-2003, 12:21 PM
Going to hit the gym in a few...LEG DAY!!!

Frozenmoses
06-06-2003, 06:17 PM
True sign of a good leg day: You walk into your house like a drunken cowboy.

pruneman
06-06-2003, 06:27 PM
It was a pretty good day in the gym for me. I'm sure i'm funny to watch in the gym. I'm pretty scrawny, but i work my A$$ off and take my workout pretty seriously. It's probably even funnier to see me when i'm in there with my bro. Hes only 10lb heavier than I am (I LIFT MORE THAN HIM BTW!!!).

LEG DAY!!!!

Leg extensions: 60lbx10 (warmup);90x15;100x15;110x13

Squats: 135x8(warmup); 165x10;175x8;185x8

Leg curls: 72.5x15;82.5x12(only 10 were really good);90x8(7good)

Donkey calf raises (machine): 160lbx20;175x16;190x12

Seated calf raises: 95x15; 105x12; 115x10

Leg Press: 180x10; 230x10; 270x8

My legs were wobbley when i finished. It was a great feeling.

I forgot my pad for doing squats and the one at the gym sucks but i used it anyhow.

ABOUT SQUATS: It always seems to hurt my back, even if i'm using good form (at least what i think is good form). Could this be because i'm so puney? Should i cut squats from my routine until i gain a little? I don't really want to do this, but i don't want to get hurt either. Please help.

-Pman`

pruneman
06-06-2003, 06:30 PM
Mo: Thats how i looked walking out of the gym. I'm sure i was getting some stares. But who cares, as long as those squats are gonna give me a nice one of these--->:moon:

Mik
06-06-2003, 07:00 PM
Originally posted by pruneman
I forgot my pad for doing squats and the one at the gym sucks but i used it anyhow.

ABOUT SQUATS: It always seems to hurt my back, even if i'm using good form (at least what i think is good form). Could this be because i'm so puney? Should i cut squats from my routine until i gain a little? I don't really want to do this, but i don't want to get hurt either. Please help.

-Pman`
Pman I wouldn't cut squats out unless you have back probs. If you're not sure about your form try using less weight. Make sure you aren't arching your back and keep your knees behind your toes. I find it helps to either look straight ahead or up above. I've had back problems in the past but doing squats like this helps. If you want any more help lemme know or send me a PM.

pruneman
06-06-2003, 07:25 PM
Thanks mik...i'll try the looking up part next time. I try to keep my back straight and keep my knees behind my toes

pruneman
06-06-2003, 08:02 PM
Hey everyone!!! check this out. I ate today. I'm working my way up to 3000cals! This is a big improvement for me, as i was previously getting less than 2000. The eating part has been my biggest roadblock to BB and i think i'm finally getting a hold on it.

TIME TO GROW!!!

here's the breakdown:

cals:2798

carb:331

prot:218

fat:64

cphafner
06-06-2003, 08:06 PM
Pruneman: Just checking out your journal for the first time. First off, welcome and good luck with your goals. Here are some thoughts. I would definately add some calories. When I first start bulking I need to build up to my max calories. Trying adding a lttle here and there. Your meals look small(ex. tuna sand was one meal). Try adding a little something to that meal, say a banana or a yogurt. Protein intake looks nice. If you're only 130 lbs you can prolly add some more carbs or a little more good fats. As far as your workouts go, I would switch things up a little. I would def. split up back and chest, and I would swap your shoulder and leg days. Maybe something like this
Monday Chest
Tuesday Back
Thursday Legs
Friday Shoulders

I personally don't do an arm day(and very little arm work at all). If you hit the chest, shoudlers, and back enough your arms should be fried. I would also considering dropping the behind the neck presses on your shoulder day. I think they do more damage than good. If you want to do a bar press, move them in front of your face. Dumbbell presses and arnold presses are two other good options. One last thing is that you are doing extensions before squats. Are these just a warmup, if not I would move them to after squats later in the workout. I can't say much about your squat problems. If I were you I would find someone in your gym who knows their stuff and ask them to watch you squat and critique your form. Good luck. I'll be checking in on you. Conor

pruneman
06-06-2003, 08:39 PM
Thanks a lot cphafner. I'm working on getting the cals up. It's getting there. As for the workout, I"m still trying to find what works best for me. I'll definately take some of your advice...I can use all i can get.

-Pman

pruneman
06-07-2003, 12:50 PM
Holy HIIT!

I just did 15 min of HIIT.
I've been running distance for two years but never did much with intervals. This is killer

Mik
06-07-2003, 01:45 PM
I've been talking about doing HIIT for weeks now but haven't got to doing it yet. Wanna do it for me.:D

Frozenmoses
06-07-2003, 02:11 PM
I tried HIIT. I failed. Cardio is about as fun as summer camp with the Village People. No thanks.

GhettoSmurf
06-07-2003, 02:11 PM
Originally posted by Mik
I've been talking about doing HIIT for weeks now but haven't got to doing it yet. Wanna do it for me.:D

lazy arse... ;)


nice job with the HIIT pruneman! did you just go out and run? or did you use something else?

pruneman
06-07-2003, 02:18 PM
I did it on a treadmill. I warmed up for 4 min at 6.6mph and 0%incline then cranked it up to 10mph and 5% incline for 45 sec, then back to 6.6mph@0%incline for 45 sec recovery. I did this until i reached 13min (9 total min of HIIT) then i cooled down for 2min and followed with more light running (7.5mph @1%incline) for like 3 or 4 min and then stretched.
It was a hell of a workout. definately going to do it again...soon!!!

aka23
06-07-2003, 02:20 PM
I also do HIIT with intervals on the treadmill. The first time I did it, I felt awful. My body was sore and my stomach was twisted. However, it became much easier in future weeks as my body adapted. Good luck.

pruneman
06-07-2003, 02:30 PM
aka: thanks man. Hey do you ever think that people look at you funny when you're doing HIIT on the treadmill. I felt like i looked kinda stupid changing up the speeds so often. Not that i really care how i look but i just think i get some wierd looks.

aka23
06-07-2003, 02:46 PM
I usually get about the same amount of looks when I do HIIT or when I do traditional cardio on the treadmill, while on a flat level. However, sometimes I get stares when I am doing intense intervals on an incline. The looks do not bother me much, as I am usually focused on my workout. I am more bothered when people look at me while doing uncommon lifts.

pruneman
06-07-2003, 08:43 PM
Sleep: 7 hrs, but i'm pretty tired.

Today's diet was good. I'm not sure if it was enough, but it is much better than before.

cals:2560

carb:271

Prot:200

Fat:75

I can't wait to really start to see some results. Especially in weight gain. As soon as things start to change, i'll post some pics on here. I've been making awsome gains in the gym with the amount of weight i'm pushing, but i still haven't seen much improvement on the scales. I guess i just need to eat more. I'm also thinking about changing my routine...just a little.

On the fattening of america's youth: :burger:

I work at a climbing gym on the weekends because it gets me a free membership and a discount on any gear i buy. Tonight at work, i was belaying this fat kid (13 yrs old). He was about 5' tall and could not have weighed anything less than 225. Anyhow, when he fell, he weighed so much that he lifted me off the ground and i met him half way up.

BTW i'm not just ripping on fat people, but i think that there is something seriously wrong with a 225lb 13 yr old boy, provided he doesn't have any medical conditions.

GhettoSmurf
06-07-2003, 09:25 PM
Originally posted by pruneman

BTW i'm not just ripping on fat people, but i think that there is something seriously wrong with a 225lb 13 yr old boy, provided he doesn't have any medical conditions.

hey no problem man, i can see where you are coming from. when i was 15 i weighed 240 pounds. but i wasnt all fat. i was a good athlete, and i played basketball and even tennis (i was actually 2nds singles on our schools undefeated tennis team).

i do sort of feel bad for some of these kids that are really big, becuase i know what they are going through. in some ways i wish i could reach out and help them out.

pruneman
06-08-2003, 12:06 PM
Just got back from another killer hit session.

warmup: 0-3:00 6.6mph @ 0%incline
3:00-5:00 7mph @0%incline
Interval 1: 5:00-5:45 10mph@ 5%incline

rest: 5:45-6:30 7mph@0%incline

Interval 2: 6:30-7:15 10mph@5%incline

rest: 7:15-8:30 7mph@0%incline

Interval 3: 8:30-9:15 10mph@5%incline

rest: 9:15-10:00 7mph@0%incline

Interval 4: 10:00-10:45 10mph@4%incline

rest: 10:45-11:30 7mph@0%incline

Interval 5: 11:30-12:15 10mph@4%incline

rest: 12:15-13:00 7mph@0%incline

Interval 6: 13:00-13:45 10mph@4%incline

rest: 13:45-14:30 7mph@0%incline

Interval 7: 14:30-15:15 10mph@5%incline

rest:15:15-16:00 7mph@0%incline

cooldown 16:00-20:00 7.5mph @0%incline

20:00-23:00 walk

I'm really digging this HIIT stuff. It lets me do some cardio, and seriously intense cardio, while i'm bulking. It's great. When i'm finished, i'm completely beat! I think i'm going to start making weekend HIIT a regular part of my routine.
BTW i'm changing up my routine a little. I'll post it a little later.

-Prune

pruneman
06-08-2003, 07:22 PM
I think i'm going to change up my workout...again. Here's the basics of what i was thinking of doing:

Monday:Chest/tris
Chest:BB incline pressx3;DB flat pressx3;flyesx2;pulloversx3
Tris:Pushdownsx3;dipsx3;3z-bar pressx3
overhead DBlifts (one handed)x2

Tuesday : Back/bis
Back:DLx3;wide-grip pulldownsx3;closegrip pulldownsx3;bentover rowx2
Bis: Standing barbell curlsx2;preachersx3;curls on 45degree benchx3

Wednesday : rest or HIIT

Thursday Shoulders/abs
Shoulders: military pressx3;lat raises x3 upright rowx2; front raisesx3
Abs: Crunchesx3; hanging knee raisesx2; oblique bendsx2; roman chair (weighted)x2

Friday: Legs!!!
Squatx3; leg extensionsx3; leg curlsx3;leg pressx3;calf raises:seatedx3, donkeyx3

Saturday: Rest or HIIT

Sunday: Rest or HIIT

Please critique this routine. I only plan on doing two days of HIIT throughout the week, maybe less...depends on the day and how i feel. Are there any major exercises that i'm missing??

Thanks!
-Pman

GhettoSmurf
06-08-2003, 07:47 PM
looking good PMan. except i dont know if you will fully be up to doing HIIT the day after a leg day. i guess it depends on how your legs feel. also, i would at least have ONE rest day and not just lifting weights or doing cardio every day. just my .02 :)

pruneman
06-08-2003, 08:22 PM
Originally posted by GhettoSmurf
looking good PMan. except i dont know if you will fully be up to doing HIIT the day after a leg day. i guess it depends on how your legs feel. also, i would at least have ONE rest day and not just lifting weights or doing cardio every day. just my .02 :)

Yeah, at least one of the three HIIT/rest days will be rest every week...maybe two. It all depends on how i feel. You are probably right about the HIIT the day after leg day. Like i said, it all depends on how i'm feeling that day if i decide to do the HIIT or not.

Thanks for the advice Ghetto.

Mik
06-09-2003, 09:12 AM
New split is looking good pman. Nice work on the HIIT.

Frozenmoses
06-09-2003, 09:25 AM
Looks like a great split you have lined up P-diddy. Volume looks spot-on as well. Whoop some ass with it, mang.

cphafner
06-09-2003, 10:08 AM
Pman like the split! Much better. Couple of suggestions. I would consider moving leg presses before extensions and curls. I would also move upright rows before lat raises. And my last one is moving BO rows before close grips pulldowns. Just my 2 cents, but I like to hit the big ones first. Good luck with it!

aka23
06-09-2003, 11:17 AM
The split looks very nice. Some things that really are not necessary, but you might consider changing are:

1. 23 sets seems like a lot of volume for Chest/Tri day.
2. There are no rear delt exercises on shoulder day.
3. Some people would have trouble with HIIT on sequential days or after leg day.

Your split is quite similar to the one listed at http://www.exrx.net/Workouts/Workout4PPTS.html . You can click on the links under Workout A,B,... for exercise suggestions.

pruneman
06-09-2003, 04:21 PM
aka: thanks for the advice. I probably won't be doing consecutive HIIT days after leg day. I just put it down as an option, so it depends on how i feel that day. I just did the Chest/tris part of the routine today. I definately feel like i got a great workout with it and i don't think it was too much...i'll see how i feel tomorrow before i decide on that for sure though:p Also, is there any particular exercise for the rear delts that you might recommend. I checked out that website you posted, but there are so many options. Thanks a lot

cphafner: I switched it up like you suggested. Thanks for the tip. I'm still pretty new to the whole weight lifting thing.


Thanks all!

-Prune

pruneman
06-09-2003, 05:08 PM
Sleep: 7hrs

Eats: i'm giving up on the calorie counting. I'm just going to eat big and healthy. I'll worry about the cals when i'm cutting. I have a general idea of how many i'm getting (about 2500-2700)

Workout: Chest/Tris

Chest:
BB Incline Press: 85x10;95x10(w/help on #10); 105x5(help on #5)

DB flat press: 45'sx10; 50'sx8(-1rep); 55'sx4(-1rep)

Flyes: 25'sx12; 30'sx12

Pullovers: 95(+5lb)x12; 107.5x10; 117.5x5

Tris:
Pushdown: 45x15;55x12;65x4

Dips: 17;11;10

EZ-bar press (closegrip): 20(each side)x15;27.5(es)x11; 30(es)x9

Overhead DB lift (one handed): Dropset 15x12--->10x15

BB Bench Press I maxed out my bench(sorta) after my workout just to see what i could do. I don't use BB Bench press in my current routine. I put up 135x2 pretty easily and i was tired. i think i'll try again on friday and just see how much i can get. I'm very satisfied with this weight for now, considering I only weigh 130lb. I"m not terribly concerned with how much i can max on any exercise, but it was nice to see. I remember when i was in high school warming up with 135. It really REALLY felt darn good to see the big plates back on the bar!!!:strong:

Comments: Today was the first day on my new routine. It was one of my best days in the gym ever!!! I only rested for 1min between sets and was done with the entire w/o in just under 1hr, which is ideal for me.

Today was just a good day in general. I'm working on a research project at Penn State this summer, and I have been growing cells as a separate project just to blow some time before i'm ready to begin the real one. Apparantly the cells we're using in the lab were no good, so when i got to work today I had no cells to count, split, and extract protein from. Anyhow, what all this means is that i showed up at work at 7:50AM and left at 8:10 AM!!! It doesn't get much better than that!

Wow that was a long post.:D

aka23
06-09-2003, 06:24 PM
Originally posted by pruneman
aka: thanks for the advice. I probably won't be doing consecutive HIIT days after leg day. I just put it down as an option, so it depends on how i feel that day. I just did the Chest/tris part of the routine today. I definately feel like i got a great workout with it and i don't think it was too much...i'll see how i feel tomorrow before i decide on that for sure though:p Also, is there any particular exercise for the rear delts that you might recommend. I checked out that website you posted, but there are so many options. Thanks a lot

I like seated rear lateral raises for the rear delts. However, exrx.net suggests that rows to neck with elbows out are preferred.

pruneman
06-10-2003, 07:59 PM
I'm pretty wiped out so i'll just hit the basics:

Sleep:7.5

Eats: not so good. Had a pizza lunch-in thing at work.

Workout: Back/Bis

Back:
DL: 115x10(warmup); 145x10;155x10;175x6

Widegrip PUlldown: 85x15;95x13;105x8

Bentover Row: 75x12;90x10

Closegrip pulldowns: 85x15; 95x12;105x8

Bis:
Standing BB curl: 55x10; 60x5

Preacher curl: 12.5(each side)x12;17.5x8;17.5x5

Incline DB curls: 25'sx2;25'sx10;30'sx4

Also did forearms

Comments: This was the first time i ever really did DL's as a serious part of my w/o. THEY WERE GREAT!!! Definately looking forward to the next time.

wibble
06-10-2003, 08:30 PM
Good workout pruneman! Good work on the Deads, they definitely are a great exercise! Don't feel bad about the pizza. I just ate a whole big bag of chips. Dammit, I never eat junk food. Oh well, I'll consider it a refeed. Too bad the chips are higher in the bad fats than in carbs. At least your pizza had some protien! :p

GhettoSmurf
06-11-2003, 04:39 AM
lol a refeed on a bulk? bro, your refeeding every friggin day! ;)

im glad you liked the DL's Pman, they are a GREAT lift IMO.

pruneman
06-11-2003, 08:56 PM
Once again, i'm beat, so i'm gonna post my stuff tomorrow. It was an off day today anyhow.

pruneman
06-13-2003, 04:54 PM
well, i tried to post this before i went to work this am, but i guess i forgot to hit "submit reply"

Here's what i did yesterday:

I didn't eat enough before my workout and didn't have enough energy for what i was trying to do. Nonetheless, it was still a pretty good w/o.

Shoulders:

military press: 65x10;75x7;80x3
upright row: 65x12; 75x9; 80x6
row to neck: 45x12;65x10;65x10
front raises: 8'sx15; 12'sx12
shrugs: 45'sx20; 55'sx15

Abs:

crunches: 40,30,30
hanging knee raises: 25,25
oblique "bends": 25x15; 35x15
roman chair: 25x15; 35x15

Thanks all you guys who gave me advice on my new routine. I wasn't completely fueled up for this workout, but i still felt a great burn. It definately is going to be great when i am really fueled up for it.

also....I tried my luck on the bench press again today. I put up 150lb after my workout. This is the most i've pressed since i was a sophomore in high school. I'm also really happy about this, because i only weigh 135. I think sometime this weekend i may try to get 160 when i'm fresh.

pruneman
06-13-2003, 05:10 PM
LEG DAY TODAY!!!

diet was right on today...well it will be by the time i go to bed.

I only got about 6.5hr sleep last night, but i'm not feeling too bad. I can catch up tonight.

Leg day:
warmed up for 5min on a bike

squats: 135x10 (warmup); 150x10; 160x10; 175x7; 145x8; 135x10

leg extensions: 95x15; 105x 15; 125x10; 100x10 (last two were a drop set)

leg press: 200x10; 240x10; 270x10

standing calf raises: 165x20; 175x10; 190x12

seated calf raises: 95x15; 105x10; 105x10

Comments: I think that this is the first time i really did the squats correctly and with good form. They burned like hell. Same with the leg press. The entire workout was great! I think that this may have been my best yet. I cant wait to do squats again. BTW the entire workout only took an hr. this was good for me cause i tend to procrastonate in the gym.

I think i looked like a complete idiot walking out of the gym. I was walking all crooked but i don't care. my legs are pumping like a mother right now!

would love to write more, but now i must go buy a new tub of Cottage cheese....mmmmmm

GhettoSmurf
06-13-2003, 06:20 PM
great leg day bro! kick ass! it feels great to have an awsome workout. good job with keeping the workout around an hour. i find that the longer my workouts drag out, the less intense i get.

Alke
06-13-2003, 09:47 PM
nice workouts man! glad to hear form on exercises is feeling better. It really makes a difference, I started a lot of new exercises myself and stook a bit to get form down, and its a great feeling when you know you nailed a lift in the groove!!!

cottage cheese mmmmmm, I eat it EVERY nite before sleep LOL. I used to not like it but it aint half bad with sliced strawberries.

pruneman
06-14-2003, 10:47 AM
My poor legs!

my legs are so sore from yesterday. It's a good sore though. For a while i haven't been feeling all that sore the day after my workout. I think it is because i haven't been pushing myself as hard as i should (because i don't eat enough). my diet was very solid yesterday and i had a great day in the gym. I just need to keep my mind set on eating!
Another thing i did this morning that i think helped my appetite was a short bike ride before breaky. I'm usually not able to eat a big breaky because i'm not too hungry. The bike ride really got my appetite going. I don't know if i'll be able to do that on days that i have to work, but it is worth a shot.
I think that i may go do some light cardio today to keep some blood flowing to my legs. Nothing too intense. I just don't wanna be sore all week.

aka23
06-14-2003, 04:29 PM
Originally posted by pruneman
My poor legs!

my legs are so sore from yesterday. ..

I think that i may go do some light cardio today to keep some blood flowing to my legs. Nothing too intense. I just don't wanna be sore all week.

Nice leg workout. It has been my experience, that very light cardio helps relieve muscle soreness. This type of cardio might involve cycling at a fixed low intensity, or other similar non-weight bearing low intensity activities.

pruneman
06-14-2003, 08:37 PM
Ok, so i didn't make it to the gym to do my cardio. What can i say. I fell asleep this afternoon for a couple of hrs. It was great!

tomorrow morning is my weigh in morning. I'll post my stats sometime. I hope my weight is up.

I'm beat...gonna go crash now *takes last bite of co-cheese and yawns*

pruneman
06-15-2003, 02:52 PM
A day in the life of Prune:6/15/13

EATS:
Here's what i've got so far. Its only 4:30 so i should still be able to pack in a whole lot more food. :D I don't really feel like posting all the food i ate, but it was a lot of oatmeal, shredded wheat, eggs and natty...salmon for dinner tonight
Total: 1865
Fat: 42 374 21%
Sat: 8 68 4%
Poly: 8 72 4%
Mono: 11 101 6%
Carbs: 203 716 41%
Fiber: 24 0 0%
Protein: 167 666 38%
Alcohol: 0 0 0%


WORKOUT:
I went for a run today. It was great. I have been running for the past two years but i pretty much stopped about 2 months ago because I want to put on weight. I"ve really been craving a good run now for a while. I did 4 miles in just under 30min...not a great time, but not too bad considering that i haven't run in two months. I know you guys are going to shoot this idea down, but i think i'm going to start running more again (once again...bad for bulking). Guess i'll have to just suck down the cals as hard as i can. :burger:

COMMENTS: My stomach is a little upset right now. I think it's from all the oatmeal. Could this just be all the fiber? Or is there such thing as an oat allergy? I really want to eat more, but i don't want to eat junk and i don't want to make myself sick by eating too much healthy stuff. :cry: I am a proud member of WBBSA but i would like to be out of it as soon as possible.
Anyone else have this prob with oats? Or suggestions?

Thanks all

-Prune

BTW: I'm working on a new format for my journal because i'm bored out of my mind so hopefully this is going to start looking a little better

pruneman
06-15-2003, 04:05 PM
Oh yeah, i almost forgot about this....

I took my measurements today. I'm weighing in at 132. BF is between 7-10%. BTW i'm still 5'11" and 19 yrs old.
The gains aren't as much as i would like, but they are still gains so i'm happy. Still need more kcals

GhettoSmurf
06-15-2003, 08:25 PM
great job bro. it sounds like you are making some great progress. keep it up!

btw- nice format for the journal ;)

GhettoSmurf
06-15-2003, 08:26 PM
o and just to add one thing-
i do agree with you on adding some more cals. especially if you are trying to gain weight, and also doing cardio. :) good luck!

pruneman
06-16-2003, 05:14 AM
Thanks for the props ghetto and everyone else. I really love the support on this board. You guys kick @$$.

Just got back from doing some cardio at the gym this am. I did 30min on the eliptical trainer. It was fun.

I'll post more after my w/o this afternoon. Today is chest and bis and it promises to be a good day as long as i get my kcals in. Would love to stay and blabber on but i must get to work. Adieu.

Wikked1
06-16-2003, 08:28 AM
Hey nice workout pruneman! You can gain weight while running but it's going to take longer that's all......but the good part is you've already got the cardio thing going on .....keep eating dude !

Frozenmoses
06-16-2003, 01:08 PM
By work, I hope you mean eat!





Eat!

pruneman
06-17-2003, 05:23 AM
A day in the life of Prune:6/16/13

EATS:
I don't think i got enough kcals today. I tried but i was always full. I don't know what is wrong with me but i just can't seem to eat enough...at least clean stuff. I think this would have been a good amount of cals if i had skipped the am cardio. i don't really feel like posting my entire diet for today, so here's the fitday readout thingy...
Total: 2485
Fat: 59 531 22%
Sat: 11 97 4%
Poly: 13 117 5%
Mono: 25 223 9%
Carbs: 289 1050 44%
Fiber: 27 0 0%
Protein: 204 817 34%
Alcohol: 0 0 0%


WORKOUT:
I did a little morning cardio on the eliptical trainer to build up my appetite...and it worked. The only problem with this was that i had to get up at 5:45 and i think it took some energy out of me for my weight lifting in the afternoon.
I lifted this afternoon with my bro. There was this really anoying kid in the gym who was in my graduating class and he kept picking up my training log and looking through it and making comments (not very supportive ones) about my w/o. And it's not like he's in such good shape himself. Finally i grabbed the training log and pushed him out of my way and told him to shut the f*** up. The cool thing is I think it pissed me off and actually helped my lifts.

Chest and tris:
Chest:
Incline press: 85x10; 95x10; 105x5(+1)
DB flat press: 47x5'sx10(+2.5lb); 52.5x8(+2.5lb); 55x6(+1)
Flyes: 30'sx12(+5lb); 32.5x12(+5lb)
pullover machine: 95x12; 107.5x12; 120x8 (+2.5lb)

Tris:
Pushdowns: 50x15; 55x12; 60x7
*decreased weights on these but used better form
Dips: 18(+1); 11; 8(-2)
EZ-bar press: 20'sx 15; 25x12; 27.5x8
*all of these went down except for the first set
Overhead DB raises (one handed) 15x14; 12x11 (dropset)

COMMENTS: crap! i gotta go to work...will post more later

JustinF
06-17-2003, 05:27 AM
Originally posted by pruneman
There was this really anoying kid in the gym who was in my graduating class and he kept picking up my training log and looking through it and making comments (not very supportive ones) about my w/o.

**45lb plate to the side of the head**
http://www.computerpannen.com/cwm/contrib/ruinkai/spanka.gif

'nuff said.

That jackass was looking for an ass kickin'

Other than that crap, nice session.

GhettoSmurf
06-17-2003, 06:15 AM
nice session bro.

if people like him give you crap, then just ignore them. i dont really like it when people from my shcool just walk over to me and my journal, pick it up, and start looking at it without even asking.

btw- when your doing cardio, are you doing it on an empty stomach?

Coke
06-17-2003, 07:39 AM
Good chest and tricep day Pruneman - keep it up!

pruneman
06-17-2003, 01:51 PM
Thanks everyone for stopping in at my journal.

GS: yes, i'm ashamed of it...i did cardio on an empty stomach

ericg
06-17-2003, 02:10 PM
Nice journal man!! Keep up the hard work. Good job telling that kid where to go - just carry that "pissed off" attitude through to the next session!

Frozenmoses
06-17-2003, 02:40 PM
Geh, I hate it when people look through my journal. I've been writing all of my workouts in a weird gibberish-like form to where I'm really the only one who can tell what the hell it means. That way people just kind of look perplexed when they try to figure out what I have written.

Looks like you had a good session, duder. Good goin'. EAT MORE!

pruneman
06-17-2003, 05:04 PM
Originally posted by Frozenmoses
EAT MORE!

FM: thanks man. I'm working on eating more but i often feel like i'm absolutely stuffed. Any suggestions on some healthy calorie dense foods(other than natty). I eat a lot of natty...but apparantly not enough.

clvmike19
06-17-2003, 05:18 PM
Milk!!

pruneman
06-17-2003, 05:20 PM
Originally posted by clvmike19
Milk!!

mmmm....milk....does a body good

wibble
06-17-2003, 05:24 PM
Fish Oil, Olive Oil, Flax Oil and nuts are all calorie dense too. Good source of EFAs also.

pruneman
06-17-2003, 08:04 PM
A day in the life of Prune:6/17/03

EATS:
All in all it was a pretty clean day for food. I had an EAS protein bar for meal 2 (not very good but it was all i had time for). Everything else was pretty solid and i think i am doing ok on cals...could always have a few more, but i really don't want to feel completely stuffed.
Meal 1: .75c oats(dry, scoop whey, cup skim milk, Tbs PB
Meal 2: EAS protein bar (bleh)
Meal 3: 4oz salmon, 2 slices of WW bread, packet of unflavored instant oatmeal (all i could get my hands on)
Meal 4: slice WW bread, 2Tbs PB
Meal 5: 2c brown rice, 6-7oz chicken breast, tomatos and onions
Meal 6: 1c Co-Cheese
Total: 2291
Fat: 62 561 26%
Sat: 12 105 5%
Poly: 13 120 6%
Mono: 21 187 9%
Carbs: 224 794 37%
Fiber: 25 0 0%
Protein: 202 808 37%
Alcohol: 0 0 0%

*looking at that now, it doesn't look like all that much. I think i may end up adding some pb tonight :D

WORKOUT:
Back:
DL: 95x10(warmup); 155x10; 170x10; 180x10
BO row: 80x12; 90x12
WG pulldown: 90x15; 100x12; 110x7
CG pulldown: 90x15; 95x12; 105x8

Bis:
Standing BB curl: 55x10; 60x5
*these stayed the same but form was much improved
Preacher curl: 12.5(each side of ez-bar)x12; 15x10; 20(2.5)x4
Curls on incline bench: 25'sx12; 25'sx10; 30'sx 4L 5R

Forearms:
Wrist curls: 15x20; 15;18; 15x12
reverse wrist curls: 8x20; 8x18; 8x12



COMMENTS: Workout was stellar. I improved on almost everything. I used straps for the DLs today and they helped a ton! Well, gotta stop typing and start eating. Peace :D

GhettoSmurf
06-17-2003, 09:34 PM
great workout prune! im glad it went good for you!

im thinking i might have to try getting my hands on some straps as well sometime. especially for DB shrugs.

JustinF
06-18-2003, 05:29 AM
Nice session bro. Keep up the good work. I'd say you definately need to eat more for a bulk. 2300 cals is kinda low.

ericg
06-18-2003, 05:47 AM
Nice Back/Bi day man!! Are those DB or BB that you use for your BO Row? Again, keep up the hard work.....and EAT.

pruneman
06-18-2003, 06:13 AM
Ghetto: The straps are great. They make a ton of difference...especially for a skinny @$$ like me without much grip strength

Justin: Yeah, i know...I need more cals.

Eric: They're BB.

Thanks guys for stopping by the journal and offering all the support.

pruneman
06-18-2003, 09:27 PM
the post for today is kinda short...
diet was good, it was an off day for lifting but i did HIIT
So i'm wiped out right now and i'm gonna go crash. Peace`

pruneman
06-19-2003, 06:51 PM
Today was shoulders and abs day for me. Something is wrong with my workout. I do the max weights i can do with good form, but i just don't feel like i'm getting all that great of a w/o. Does anyone have some tips for ways i can crank the intensity of my workouts up?

On a better note, i max benched today just for fun after my w/o. I got 155. This was the halmark of my workout today...the rest was ok, but not great.

Thanks fellas

GhettoSmurf
06-19-2003, 09:36 PM
i dont really understand what you are asking. i like to keep my intensity up by being focused and listening to music.

sometimes like with lateral raises i do 5 pounds more then what i can do with good form and do it with best of form i can, and then the next set ill lower the weight and use stricter form. i tried that today and i found that it really helped.

pruneman
06-19-2003, 09:41 PM
Thanks ghetto. Yeah, i need to get some music for the gym. I was thinking about trying some supersets and dropsets to keep the intensity up. that might also help keep my w/o short too.

karkid
06-20-2003, 01:56 AM
cool keep up the hard work

my gym is a small town gym full of small town people that don't really appreciate the modern hard rock that gets me pumped. oh well

GhettoSmurf
06-20-2003, 05:01 AM
Originally posted by karkid
cool keep up the hard work

my gym is a small town gym full of small town people that don't really appreciate the modern hard rock that gets me pumped. oh well

lol i bring my own cd player and music for 2 reasons:

its what i like, and my gym basically plays pop music for the cardio people. so all the people that lift weights usually bring their own music lol

JustinF
06-20-2003, 05:52 AM
Originally posted by GhettoSmurf


lol i bring my own cd player and music for 2 reasons:

its what i like, and my gym basically plays pop music for the cardio people. so all the people that lift weights usually bring their own music lol
:nod:

When I was going to a gym it was the same thing. I always had the headphones on.

pruneman
06-20-2003, 07:15 AM
thanks guys. I think i'll bring my cd player to the gym with me today. Today is leg day...hell yeah!!! I can't wait. I'm off work today, so i'm going to go sometime this morning while i'm fresh. I still need to post my w/o from yesterday...i'll get to that in a little bit.

pruneman
06-20-2003, 07:38 AM
Originally posted by pruneman
A day in the life of Prune:6/19/03

This is all for yesterday's workout. I hung out last night with this girl i met, so i didn't have time to post. :D

EATS:
I actually ate pretty well today. This is often hard for me to do because of work. I do bring a lot of food to work, but finding time to eat it is often difficult, but today i kept up...for the second half of the day. I left my food at home in the morning and my dad brought it in to me around noon, so i missed meal #2. I was busy, so i didn't have time to keep track on fitday today. I think i ate enough though

WORKOUT:
Shoulders:
Military Press: 45x10(warmup); 65x10x; 75x8; 80x4
Upright row: 70x12; 75x10; 80x8
Row to neck: 65x12; 75x10; 80x8
DB front raises: 10'sx15; 12'sx12; 12'sx8 *the last two sets, i did as a superset with shrugs (45x15; 50x15) and really got burnt.

Abs:
Crunches: 40, 35, 30
Hanging knee raises: 25, 25
oblique "bends": 50x30; 60x30
roman cahir: 25x15; 25x 20


COMMENTS: The workout today was good but i really didn't feel beat when i was done. i think next time i'll try doing some dropsets and supersets...they really get me pumping.

I also max benched today at 155!! this is 5lb more than i got last time. I think i'm going to think out my goals for the next couple of months so that i have something to shoot for.

Well that's all for today:D

Wikked1
06-20-2003, 07:46 AM
Pruneman Nice couple workouts.......for increased intensity you don't have to up the weights at all you can try strip sets and shorten rest periods in between your sets. And I'm also an advocate of bringing your own tunes to the gym,everybody has there own brand that gets their energy level up.

pruneman
06-20-2003, 11:30 AM
A day in the life of Prune:6/20/03

EATS:
Meal 1: 1c oats(dry), scoop whey, 2tsp flaxseed oil
Meal 2: 1c oats(dry), .5 scoop whey, .5c co-cheese
still only 1:00pm...i woke up late. I'm sure i'll have a cup of cottage cheese before bed though
I'll try to post the rest tonight.

WORKOUT:
Legs:
Squats: 135x10 (warmup); 155x10; 165x10; 175x8(+1)
Leg press: 200x10; 240x10; 270x10
leg extensions: 95x15; 105x15; 125x11-->100x10 (last to sets were dropset)
leg curls: 72.5x 15; 80x10; 82.5x 8
Standing calf raises: 165x20; 175x15; 195x12
Seated calf raises: 95x15; 105x12; 115x10


COMMENTS: This was a great workout. i was finished in under an hour and was completely burnt. The form was great on all the exercises. I'm having trouble walking right now! I'll post the rest of my diet tonight when i get home:D

Mik
06-20-2003, 11:40 AM
Nice workout Prune. Ya gotta love not being able to walk right.

GhettoSmurf
06-20-2003, 12:30 PM
great workout PMan!!!

i noticed that our lifts are very similar. im sure ive asked you this before, but what is your age, height and weight?

pruneman
06-21-2003, 06:56 AM
Hey ghetto. I'm 19, somewhere between 5'11'' and 6'. My weight is currently hovering around 135. I lost a lot of weight when i went off to college, so i sorta feel like a bigger guy in this little frame. I used to be about 160 in high school but dropped to and amazingly gross 115 when i went off to school. I noticed that you have similar stats to me (even b-day...mines aug 30) so i've actually sorta modeled my w/o and diet around what is working for you...thanks bro.
thanks for all the posts in the journal BTW.

Peace

pruneman
06-21-2003, 08:30 PM
A day in the life of Prune:6/21/03

EATS:
Meal 1: .1c oats(dry), 0.5 scoop whey, 0.5 c co-che., 2tsp flaxseed oil
Meal 2: few nuts
Meal 3: spicy thai chicken and rice (went out for dads b-day)
Meal 4: .5c oats
Meal 5: 1c oats(dry), 0.5 scoop whey, 0.5 c co-che.
Meal 6:salad with 6oz tuna
Meal 7: 1c Co-Cheese, tbs pb

WORKOUT:
cardio:
Yesterday was leg day, so i am kinda sore from that and didn't really get a very good cardio session. I did the treadmill for 25min with varying speeds and incline.


COMMENTS: The workout wasn't too bad. I spent a while stretching afterwards.

i think i'm going to do a spinning class tomorrow...that should kick my @$$:D

pruneman
06-22-2003, 07:14 PM
A day in the life of Prune:Sunday 6/22/03

EATS:
Meal 1: .1c oats(dry), 0.5 scoop whey, 0.5 c co-che., 1tsp flaxseed oil
Meal 2: 1c oats (dry), can tuna, few nuts
Meal 3: small banana, few nuts
Meal 4: .5 bananna
Meal 5: brown rice, broccoli, fish.
Snack:SF jello
Meal 7: 1c Co-Cheese, tbs pb


WORKOUT:

Cardio
Moderate intensity cycling. I cycled for 55 min at a moderate pace. Resistance was set at 3 for the first 10 min and 4 for 40min. I cooled down with the resistance set at 2 for 5 min.

Workout Comments:It felt really good to do some longer duration cardio. I haven't done much cardio over the past few months becuase i'm trying to gain some bulk. I think that I am going to change my routine, however to incorporate more cardio and simply eat more to make up for it.

Comments for the day: Once again I am altering my routine. I stopped running a few months ago and I am afraid that I am loosing my cardiovascular endurance so I am going to begin adding cardio back to my routine and simply eat more to make up for it.
I also hope to have some SPECIFIC goals set in the next few days. My current goals are vague and I believe that it is hurting my progress mentally by not having set goals.

aka23
06-22-2003, 07:41 PM
Originally posted by pruneman
I haven't done much cardio over the past few months becuase i'm trying to gain some bulk. I think that I am going to change my routine, however to incorporate more cardio and simply eat more to make up for it.

Many people avoid doing cardio while bulking. I feel that when done in the desired manner (maintaing calorie balance, separating it from weight workouts, not doing it on an empty stomach or other times when glycogen reserves are low, avoiding overtraining the legs, etc), it should not significantly interfere with your gains. There have been a few studies showing one or two cardio sessions a week on non strength days does not negatively impact strength and size gains, maintains conditioning, and maintains fat oxidation efficiency. I do cardio nearly every day, and have been making good muscle gains while maintaining a low body fat %.

I look forward to seeing your new goals.

pruneman
06-23-2003, 06:51 PM
A day in the life of Prune:Sunday 6/23/03

SLEEP: 7.5hrs

EATS:
Preworkout snack: Raisins and coffee
Weight training
Meal 1: cup grape nuts, skim milk, can of tuna(mmmm)
Meal 2: raisins and a few almonds
Meal 3: Bowl of oatmeal, kippered herring, .5scoop whey
Meal 4: Bowl of oatmeal, .5 scoop whey, grapes, few almonds
Cardio
Meal 5: Grape nuts, skim milk, tuna
Snack: Haven't had one yet


WORKOUT:

Weight training:
Chest and Triceps

CHEST:

BB incline press: 90x10; 100x8; 110x2
DB flat press: 47.5'sx10; 52.5'sx8; 55'sx6
flyes: 30'sx12; 35'sx4
machine pullovers: 100x12; 110;10; 120x6

Triceps:
Dips: body weightx22; BWx15; BWx11
pushdown: 50x15; 55x12; 60x8
ez-bar press: 20'sx15; 25'sx11; 27.5x7
Overhead db lift (one handed): 15x11--->12x11 (dropset)

Cardio
I did the eliptical trainer today for a total of about one hour. I used two different programs. I pedaled forward on the first program and backward on the second.

Workout Comments:I have not done the eliptical trainer in a long time and I really enjoyed it. I feel that I got an excellent workout on it, however I don't feel that it put nearly as much stress on my body as running does.

Comments for the day: I have been mulling my goals over in my head throughout the day today. I do not yet have all of the specifics worked out, but here are some of the basics: I would like to weigh 145-150. I would like to keep my BF below 10. I want to bench press 185. I have not figured out what my goals are for other exercises. I hope to accomplish these goals by the time i return to school in the fall. I will update my goals when i am more certain of what they are. :D

pruneman
06-24-2003, 08:36 PM
A day in the life of Prune:Sunday 6/24/03

SLEEP: 6.5 hrs. This was not nearly enough

EATS:
Preworkout snack: banana and coffee
Weight training
Meal 1: grape nuts, skim milk, can of tuna(mmmm)
Meal 2: tuna on ww bread
Meal 3: Bowl of oatmeal, 1 scoop whey, almonds
Cardio
Meal 4: Bowl of shredded wheat, egg whites, skim milk
Meal 5: cottage cheese, natty pb


WORKOUT:

AM Weight training:
Back and Biceps

Back:

Deadlifts: 150x12; 165x10; 175x10
Bentover row: 80x12; 90x12
Wide grip pulldown: 95x15; 105x9; 100x7
Close grip pulldown: 100x15; 105;9; 110x8

Biceps:
Standing BB curl: 55x10; 60x6
preacher curls: 12.5(on each side)x15; 15(each side)x12; 20(each side)x5
seated DB curls: 25'sx12; 25'sx10; 35'sx4

Cardio
Low intensity biking on a stationary bike.

Workout Comments:The workout went very well. I went up a great deal on the close grip pulldowns because I didn't realize how much weight I was using. The preacher curls were also very strong. I did the same number of reps at the same weights as I did last time (except for the last set), however the form was considerably better.

Comments for the day: I'm really tired today. I almost didn't want to go to the gym in the afternoon. I'm going to sleep in tomorrow because it is an off day.

JustinF
06-25-2003, 04:43 AM
Nice couple of sessions bro. Good to see that you're progressing. Keep it up.

pruneman
06-25-2003, 06:06 AM
Justin- Thanks bro. There was a while where I wasn't seeing any gains at all (except for a little body fat) and it was pretty depressing. Thanks for the encouragement. I really love all of the support on this board. BTW, justin, congrats on the anniversary!

Coke
06-25-2003, 06:12 AM
Here is some more support for you from none other than the C! :D
You are doing fine - I wish you well in your pursuits. :)

karkid
06-25-2003, 05:46 PM
Keep up the hard work man!

pruneman
06-25-2003, 05:52 PM
CoCoa and Karkid--Thanks for stoppin by fellas!

I'll post todays workout in a little bit...right now, it's naptime

pruneman
06-25-2003, 08:17 PM
A day in the life of Prune:Sunday 6/25/03

SLEEP: 8.5 hrs

EATS:
Weight training
Meal 1: oats, cottage cheese whey, fish oil
Meal 2: tuna on ww bread
Meal 3: Bowl of oatmeal, tuna, almonds
Cardio
Meal 4: grape nuts, skim milk, tuna, nuts
Meal 5: cottage cheese, natty pb


WORKOUT:

AM Weight training:
Today was not a weight training day.

Cardio
Spinning (high intensity)

Workout Comments:I participated in a spinning class at the YMCA tonight after work. This was my third spinning experience. It was very high intensity. The entire workout lasted approximately 45 minutes. I really feel that I got a great workout with it and I intend to make spinning a regular part of my routine. I also really enjoyed this workout and will be adjusting some of my goals to include spinning.

Comments for the day: I ran into an old friend from high school tonight and I plan on going mountain biking with him this weekend. Should be fun.

cphafner
06-25-2003, 08:44 PM
dips bw*22=time to add some weights. Goodluck with your goals. Keep focused and you'll get there.

pruneman
06-25-2003, 08:48 PM
Originally posted by cphafner
dips bw*22=time to add some weights. Goodluck with your goals. Keep focused and you'll get there.

thanks for the advice cphafner. What would be a good number of reps to shoot for? 10-12?

GhettoSmurf
06-25-2003, 09:41 PM
nice job man! have fun mountain biking!

ive heard those spinning classes are intense!

cphafner
06-25-2003, 10:07 PM
I like to work at 6-8 in my heavy set. I will then normally drop down the weight on my last set and go for another set of 6-8. For example her is a excerpt from one of my shoulder workouts

DB Press 55*6
55*6
75*6
65*6

pruneman
06-26-2003, 06:05 AM
cphafner--I think I'll give that a try on my next workout. Thanks!

ericg
06-26-2003, 08:43 AM
Workouts have been progressing nicely prune. Keep up the hard work. I like the style of your journal - nice to read!!

karkid
06-26-2003, 03:16 PM
yeah they are nice to read, i dont feel like putting that much effort in to mine : )

pruneman
06-26-2003, 07:12 PM
Thank you ericg and karkid. I have been a little bored so I have been working on the format of my journal. There are still some things I would like to add, but have not had the time. Nonetheless thanks for the compliments.

Today was shoulders and abs.
I will post today's journal entry tomorrow.

I am looking forward to leg day tomorrow!:D

pruneman
06-27-2003, 04:23 AM
A day in the life of Prune:Thursday 6/26/03

SLEEP: 8 hrs

EATS:
Weight training
Meal 1: oats, cottage cheese whey, fish oil
Snack: Almonds
Meal 2: Bowl of oatmeal, whey
Meal 4: grape nuts, skim milk, tuna, nuts, carrots
Meal 5: cottage cheese, natty pb


WORKOUT:

AM Weight training:
Shoulders and Abs

Shoulders

Military Press: 45x10(warmup); 65x10; 75x5; 70x6; 45x12
Upright row: 70x12; 75x10; 80x7
DB row to neck: 30x12; 35x12; 40x10
front raises: 10'sx12; 12'sx12; 12'sx10
*the last two sets were a superset with shrugs 45x15; 50x15

Abs

Seted knee raises: 25; 12(legs out)
Crunches: 40;35;30
DB oblique "bends": 50x30; 60x30
incline bench situps (weighted): 25x10; 25x10
oblique twist: 40; 40


Workout Comments:I was extremely tired before the workout today. I think that caused me to perform poorly during my workout. I really felt as though I got a good workout, however a number of my weights dropped. This could have been in part to the shortened rest periods (approximately 45-60sec. I finished the entire workout in 50 minutes.

Comments for the day: I did not eat or sleep enough today, but I will make up for it tomorrow.

GhettoSmurf
06-27-2003, 06:45 AM
nice workout bro.

1 question- do you eat before you go lift?

pruneman
06-27-2003, 12:54 PM
GS-Yes I do. When I train in the morning I eat a bananna and some cereal before I go to the gym. Yesterday's entry is incorrect. I actually trained in the afternoon.

pruneman
06-27-2003, 08:04 PM
Prune's Training Log for:Friday 6/27/03

SLEEP: 7 hrs

EATS:

Snack: cereal and rasins
Weight training
Meal 1: Kashi heart to heart cereal, skim milk, chicken breast, natty PB
Snack: grapes
Meal 2: brown rice, black beans, chicken, grapes, nuts
Meal 3: oats
cardio
Meal 4: Kashi heart to heart cereal, skim milk, chicken breast, natty PB
Snack: cottage cheese, natty pb


WORKOUT:

AM Weight training: Leg Day

Legs

Squats: 135x10(warmup); 155x10; 170x10; 180x10; 205x3
Leg press: 250x10; 270x10; 290x3
Leg extensions: 100x15; 110x15; 125x10-->100x10(dropset)
Leg curls: 72.5x15; 80x10; 82.5x8
Standing calf raises: 170x 18; 180x15; 200x11
Seated Calf raises: 95x15; 105x12; 115x10
calf machine: 150x15; 195x10

Comments:I was sore for the weight training portion of this workout, but it was still a very solid workout. I finished in under an hour and felt completely burnt. I have a feeling that I will be sore tomorrow. Today was the first time I have ever attempted to squat more than 200 lb. The squats went very well. My form has been improving greatly..[/B]

Cardio: Eliptical trainer at medium to high intensity.

Comments:I did the crosstraining program #3 for 35min going forward on the eliptical trainer and and #1 going backward for 25 min. I really enjoy the eliptical trainer. I am hoping to start running again, but I have not had the energy to put a serious effort into an intense run.

Comments for the day: Today was a good day overall. I got off work early. I am planning on going mt biking tomorrow with an old friend from high school, but I have a feeling that I may be too sore. Tomorrow is a recovery day for me.

Tank23
06-28-2003, 08:11 AM
Hey pruneman, workouts are looking good dude :thumbup

I have one suggestion for you: get some protein in before your workouts, as it is, you're only eating carbs before workouts.

-Tank

pruneman
06-29-2003, 05:14 AM
Prune's Training Log for:Saturday 6/28/03

SLEEP: 7.5 hrs

DIET:

Meal 1: Oatmeal, egg whites, one whole egg
Meal 2: Oatmeal, cottage cheese
Cardio
Meal 3: Kashi heart to heart cereal, skim milk, tuna
Meal 4: Oatmeal, chicken breast, natural pb
Snack: Oatmeal, cottage cheese


WORKOUT:
Rest day for weight training.

Cardio: Low intensity biking.

Comments:This was not intense at all, but I think that it helped me recover from yesterday.

Comments for the day: Nothing too exciting happened today except that my grandpa is in town for the week. I think that my routine is getting stale and I am going to switch to a new one. When I figure out what this split will be, I will post it.

clvmike19
06-29-2003, 08:17 AM
What are you weighing now? Great workouts too!

pruneman
06-29-2003, 10:24 AM
Thanks! I weighed 138lb yesterday. This is a large gain from my weight at 132 two weeks ago, but I think that a lot of it is water weight and glycogen. I have started doing cardio regurlarly and have been eating more carbs. I think that this may be the reason for the increase, but nonetheless, I am very happy with the gains!

pruneman
06-29-2003, 07:01 PM
Prune's Training Log for:Sunday 6/29/03

SLEEP: I slept 7 hours last night. We had company and I had to forfeit my bed. I ended up sleeping in my brother's room on the top bunk of his bunkbed. I slept reasonably well, but not nearly as well as I do in my own bed. I also took a 1 hour nap this afternoon.

DIET:

Meal 1: Oatmeal, egg whites, fish oil
Cardio
Meal 2: kashi heart to heart cereal, skim milk, peanuts, cherries, fish oil
Meal 3: Oatmeal, cottage cheese, nuts, fish oil
Weight training
Meal 4: Yam, fish, broccoli
Meal 5: have not had yet. I will edit this post when I decide what to have.


WORKOUT:

Cardio: 4 mile run.

Comments:I did this run in 28:43. I am very pleased with this time. It translates into an average 7.18 minutes per mile. This was nearly a 1 minute improvement over the last time I ran the same loop. I am beginning to incorporate more cardio into my routine even though I am officially "bulking." I am still a runner at heart and would like to remain one.

Weight training:

Pull day

Widegrip pullups: BWx6; BWx4

Parallel grip pullups: BWx11; BW+5x5 *This was the first time I have done weighted pullups. I really felt that this was a good exercise.

EZ-bar preacher curl:15lb(each side)x12; 20lb(each side)x5*I failed on the 6th rep.

DB Incline curl:25'sx12; 27.5(+2.5lb)x8R/7L; 30'sx7R(+3 reps)/6L(+2 reps)

DB row (lawn mower):40'sx12(+2 reps);45'sx10(+5lb)*Although I increased in weight, my form suffered. I do think that I got a better workout using the heavier weights though.

Upright row:80x10(+3 reps); 85x5]*I experienced a sharp pain in the palm of my hand while doing these.

DB shrugs:50sx20(+5 reps); 60's(+10lb)x10

Closegrip pulldown:105x12(+3 reps); 120x8(+10lb)

Comments:This was my first time doing any type of pullup in my workout. I really enjoyed them and will definately continue to keep them a part of my routine.

Comments for the day: I have changed my routine. I am doing a similar routine to the one that our beloved aka is doing. I chose this type of routine because it contains a good deal of cardio. Although I am not trying to loose weight, I am doing this high volume of cardio because I enjoy it and I have cardio goals.

Coke
06-30-2003, 06:20 AM
The weight gain is good news mang :p
and best of luck to you on the changes made in your program.

aka23
06-30-2003, 07:33 AM
I hope the new routine works well for you. Note that I chose the specific weight exercises because I had limited options with my home gym. There are many possible substitutes.

Mik
06-30-2003, 12:25 PM
Nice pull day prune. I love weighted pullups,I'd definitely stick with 'em. I find on some exercises I let my form "slip" from being perfect in order to move heavier weights. As long as it's done in a controlled fashion I think it can be beneficial. Keep up the good work.

pruneman
07-01-2003, 08:51 PM
Prune's Training Log for:Monday 6/30/03

SLEEP: I slept 6.5 hours last night.

DIET:

Snack: banana
Weight training
Meal 1: Oatmeal, eggs
Meal 2: cottage cheese, natty pb
Meal 3: brown rice, chicken breast, PB
Snack:apple
Meal 4: oatmeal, whey
Meal 5: Kashi heart to heart, skim milk, egg whites

WORKOUT:

Cardio: moderate eliptical trainer

Comments:I should not have done this workout. My legs were very sore and I don't think that I am going to be able to do cardio tomorrow.

Weight training:

Squats: 135x10(warmup); 185x4; 175x9

Leg press: 270x12[/COLOR]/6L(+2 reps); 300x5[/COLOR]/6L(+10lb)

BB stepups:95x10; 105x10 *This was my first time doing this exercise. I could really feel it in my quads.

Incline crunch:BW+25x15; BW+25x10

Sideways roman chair:BWx15

Incline twisting situp:BWx10

Leg raises:BWx24; BWx12

Oblique ab machine:90x25

Comments:I have just started experimenting with using weight in my ab routine. My abs got a great workout from this and I can't wait to do it again!

Comments for the day: Today was the worst day I've had at work ever. I got absolutely nothing acomplished. Everything I touched in the lab went wrong! Just one of those days that made me question my abilities. Oh well, tomorrow will be better.

pruneman
07-01-2003, 09:04 PM
Prune's Training Log for:Tuesday 7/1/03

SLEEP: I slept 7.5 hours last night.

DIET:

Meal 1: Oatmeal, eggs
Snack: Powerbar Protein pluss (all i could get my hands on)
Meal 2: pizza, apple (had no choice on this. We had a lunch-in at work and I've skipped the past two)
Meal 3: oatmeal
Meal 4:Kashi,skim milk, PB, whey
Meal 5: cottage cheese, pb

WORKOUT:

Cardio: none

Comments:It felt good to take a day off of cardio. I really needed the rest. I don't want to overtrain my legs.

Weight training:

Push day

BB Bench Press: 135x7; 150x3; 135x5

BB incline press: 35'sx10[/COLOR]/6L(+5lb); 105x4

DB flys:35'sx10[/COLOR]/6L(+6 reps)

DB overhead press:35'sx8; 40'sx5; 35'sx6

Dips:BW+25x9; BW+25x7

Comments:I completed the entire workout in 45 minutes. The lower volume in my routine is feeling a lot better. I think that I was trying to do too much previously and that was slowing my gains.
This was also my first time doing weighted dips. I was very pleased with the weight that I was able to use on these.

Comments for the day: Diet was absolutely crap today. I had to go to a pizza party for lunch. It was some of the greasiest pizza I've ever had. I know that I'm bulking, but I still feel sluggish after having a big pizza lunch. Bleh!

cphafner
07-01-2003, 10:01 PM
Prune: Nice squatting the other day. 205*3=sweet. You might consider cutting back on your warmup sets. You can prolly go alot heavier if you didn't do those 170 and 180*10. Like to see the weighted dips.

pruneman
07-02-2003, 05:29 AM
Originally posted by cphafner
Prune: Nice squatting the other day. 205*3=sweet. You might consider cutting back on your warmup sets. You can prolly go alot heavier if you didn't do those 170 and 180*10. Like to see the weighted dips.

Thanks for the tip. I think I'll give that a shot next time. :D

Mik
07-02-2003, 06:42 AM
Weighted dips are looking ace prune. Keep up the good work!

aka23
07-02-2003, 06:47 AM
Originally posted by pruneman
[BB stepups:95x10; 105x10 *This was my first time doing this exercise. I could really feel it in my quads.

I also feel like I get a good workout from step-ups. I am surprised that so few people on the forum do them. Nobody at my gym does them either. I got the idea because a lot of the sports teams at my college did them as part of their weight work out, including the X-country team, which won the Div 1 NCAA title that year. They emphasize your quads when you step close to the bench/platform and emphasize your glutes when you step from a distance.

clvmike19
07-02-2003, 09:21 AM
I never thought of doing stepups like that with a barbell. I just do squats now but that may be a good addition to leg day. Maybe in place of a leg curl or something.

pruneman
07-02-2003, 07:05 PM
aka and clvmike: I got the idea to do the step ups from you aka and I love them. I think that I like using the barbell because it forces me to focus on balance as well. Balance is important to me because of the other sports I participate in such as rock climbing and biking.

pruneman
07-02-2003, 07:14 PM
Prune's Training Log for:Wednesday 7/2/03

SLEEP: I slept 7 hours last night.

DIET:

Meal 1: Oatmeal, co-cheese, flax
Snack: cottage cheese, grapes
Meal 2: Oatmeal, co-cheese, whey, natty
Meal 3: almonds
Meal 4:Kashi,skim milk, beef
Meal 5: cottage cheese, pb

WORKOUT:

Cardio: light bike ride

Comments:I just got a new bike and wanted to take it for a little spin.

Weight training:

Rest day

Comments:AHH, sweet rest day.

Comments for the day: I didn't eat nearly enough today, but I am just not hungry. Since I have not been eating enough recently I think that I will keep the cardio to a minimum for a few days. I just bought a road bike today. If youre interested you can check it out here. I think I'm going to have a lot of fun with it. Well, i'm pretty beat and I still want to check in at some other journals i've been neglecting, so today's entry is OVER! http://www.raleighusa.com/items.asp?deptid=5&itemid=24

cphafner
07-02-2003, 07:16 PM
nice bike prune. My dad is a big road rider. I personally like the challenge and rush of the trails.

pruneman
07-02-2003, 08:06 PM
cphafner- yeah man. I've been really into mt. biking for a while. Unfortunately I happen to live in pennsylvania and all the trails in the state game lands (which is pretty much all the biking trails) were just recently closed to mt biking. It really sucks. I also have a cannondale raven for mt biking. I got the road bike as an attempt to try something new.

cphafner
07-02-2003, 08:10 PM
that sucks prune. I have an old Cannondale F500(1996). But I have hardly ridden the last 5 years, so its almost like new. College put an end to it, i brought it down to NC last year, so I should start up again

pruneman
07-04-2003, 11:33 AM
Prune's Training Log for:Thursday 7/3/03

SLEEP: I slept 7.5 hours last night.

DIET:
My diet was too shameful for me to post it

WORKOUT:

Cardio: none

Weight training:

Machine Pull day

closegrip cable row: 80x12; 100x10; 110x7

Cybex row machine: 50x10; 65x8

Cybex pulldown (arc motion):70x10; 90x10; 110x7

Cybex pulldown (parallel grip):120x12; 140x10; 160x10

Reverse Preacher curls (machine):40x12; 50x7

Weighted roman chair:BW+25lbx15; BW+35x15

oblique crunches: BWx25 (each side)

Comments:Again, my workout was very quick. The new routine I'm doing is much lower in volume and allows me to use higher intensity for more of my lifts. I really like it.

Comments for the day: Diet was good until I got home, then it went to crap. The workout was good though. It was a good day at work today. Finally a day where I didn't screw anything up!!!

pruneman
07-05-2003, 12:57 PM
Prune's Training Log for:Friday 7/4/03

SLEEP: I slept 7 hours last night.

DIET:
My diet was alright today, but I didn't do a very good job of keeping track of it. Here's just the basics (what i remember):

meal 1: oats, skim milk, few berries, wheat germ, flax

HIIT

meal 2: yogurt and half bananna

meal 3: turkey and FF american cheese on WWbread

meal 4: egg whites, almonds

meal 5: Yam, burger (yeah 4th of july), bun

meal 6: co-cheese, SF/FF pistachio pudding mix (this was GREAT!)

WORKOUT:

Cardio: HIIT

The gym was closed today so I had to modify my entire workout. I wasn't planning on doing any HIIT today, but decided that I needed to do something besides just sit around. My bro and I went to the track and did some killer interval training:

400m: light jog
200m:sprint
200m: recovery
200m: sprint
200m: recovery
200m: sprint
200m: recovery
200m: sprint
200m: recovery
200m: sprint
200m: recovery
200m: sprint
200m: recovery

--water break--

400m: light jog
200m: sprint
200m: recovery
200m: sprint
200m: recovery
400m: cooldown

For the warmup we biked to the track and for the cooldown, we biked home.

Weight training:

Today became an off day

Comments:The interval training I did today was killer. My brother gave me some great competition. He runs cross country and track in school and is one of the top runners on the team. Needless to say, I couldn't keep up with him, but I finished the workout. He really pushed me hard. I am definately going to run with him more often.

Comments for the day: Great to be off work today. Happy 4th to everyone. Diet was surprisingly clean for a holiday...no beer, no soda, no hot dogs.

Wu36
07-05-2003, 01:21 PM
nice squatting, i doubt i could do180*10 are these ATF or parallell?
good luck with the bulk, and very detailed journal

pruneman
07-05-2003, 04:27 PM
Originally posted by Wu36
nice squatting, i doubt i could do180*10 are these ATF or parallell?
good luck with the bulk, and very detailed journal

I've just been doing parallel squats, bu I think that I'll start doing ATF's. I've been reading that they're better on the knees. Plus it looks like it's a much better workout.

Thanks for stoppin by the journal!

Stabber
07-05-2003, 05:47 PM
damn. good job on the journal. You are eating about the same amount of calories as me. I didnt read every post, but are you on any supplements?

YOu are taking in tons of protein. Are you on the pooper all day?

Franjipani
07-05-2003, 06:21 PM
Originally posted by pruneman
Cardio: HIIT
My bro and I went to the track and did some killer interval training:

:eek: :bow: Bloody hell...... you are simply amazing !!! I reckon this is the toughest form of cardio other than doing a spinning class...

How long did it take you exactly to polish this lot off???

Also, I'm curious about Stabber's question....because I would have thought having too much protein would back ya up....not make ya regular :confused:.

Happy belated 4th July to you also:D.

pruneman
07-05-2003, 06:23 PM
Stabber:Thanks for stopping by! I know that protein intake is a topic of constant attention and argument on this site. I personally believe that protein is extremely important for a bodybuilder, and should be a major part of the diet...just not to the exclusion of the other macros. I try not to take in excessive amounts of protein per day. All of the studies I have read seem to suggest that between .8-1.2 grams of protein per pound of body weight is all that is necessary to provide an adaquate supply of amino acids. I try to track my cals on fitday.com. I usually am getting about 170-190g of protein per day....slightly above 1.2g/lb (i weigh 140).

...yeah, i definately make a morning dash to the crapper every day like clockwork (and sometimes an afternoon one as well) :D

For supplements, I try to use a limited amount because I like to try to get most of the important stuff from food. I do take a multivitamin (w/o iron), vit.C, flaxseed oil and fish oil regularly, and sometimes vit. E....I also use a protein supplement (whey) when I have to or when I want to (because I like it)

Stabber
07-05-2003, 06:50 PM
the reason i asked fran, is because i think I go more now that i've increased intake. I definitely have more gas. However, I heard once the waste gets too watery, it's doing more harm than good. You should then lower your protein intake. I had this problem before I started heavily training and eating *right*. Now, I just spend more time in the bathroom.

Good luck pruneman

pruneman
07-05-2003, 07:42 PM
Franj: Thanks man! The total amount of time we spent running was about 23-24min. we took about a 3 minute break in there though for water. I was definately wasted ater the workout. I really love intensity...it's probably not so great for me to do all the cardio that I do because i'm trying to bulk, but I love the high. I do spinning classes, running, swiming, etc.
About the protein question....yeah, i get some gas from it sometimes. I eat a lot of fiber too though...that's what keeps me regular.
Thanks for stopping by! :D

aka23
07-05-2003, 08:12 PM
That looks like a great HIIT workout. I think the track is usually better suited for HIIT than a treadmill since there is no max speed limit, speeds can be changed quickly/easily, and there is less injury risk. The session sounds similar to sprinter-type training. One forum member who was a sprinter in college, described his training as follows:

"Depending on the day we would do workouts of ten 100m sprints, in around 12-13 seconds w/ 30-60 second breaks workouts of six to ten 200m sprints, in about 24-26 seconds w/ 60 second breaks workouts of four to eight 400m sprints, in about 54-60 seconds w/ 60-90 second breaks"

pruneman
07-05-2003, 08:26 PM
Thanks aka

pruneman
07-06-2003, 05:23 AM
Stabber: I know that a lot of clean foods are not extremely flavorful so people often try to add flavor by using artificial sweeteners. If you are using a lot of artificial sweeteners, this may also cause gas, bloating, and runny stool. don't know if that is your situation or not, but i just thought I would share it just in case. Peace

pruneman
07-06-2003, 06:28 AM
Prune's Training Log for:Saturday 7/5/03

SLEEP: I slept 7 hours last night.

DIET:

Meal 1: Oatmeal, egg whites, fish oil, flaxseed oil

Weight training

Meal 2: banana, turkey w/ FF american cheese on WW, fish oil

Meal 3: Co-cheese, apple

Meal 4: Yam, steak, broccoli
Meal 5: co-cheese


WORKOUT:

Cardio: I went swimming today for the first time in a very long time.

150m/rest/150m/rest/200m/rest/150m/rest/150m/rest/50m/rest 50m/rest

Comments:It really felt good after I started to get the form down. My form was poor at first but I definately started to get the hang of it after a while. The 150 and 200m intervals were not for speed. I did the last two 50's as fast as I could. I think that swimming is going to find a home in my regular routine. It was a great workout and very low impact. It also does not put as much stress on the legs as running.

Weight training:

legs and stuff

Leg extensions: 80x10 (warmup); 110x15; 120x12; 140x9--->120x8--->100x7*The arrows indicate a dropset.

Leg curls: 72.5x10 (warmup); 80x10; 90x9--->80x5--->50x12

Standing calf raises:185x15; 195x13; 205x12--->155x10

Seated calf raises:120x12(+25lb); 125x12(+25lb); 130x11(+1 rep/+25lb)/6L(+2 reps)

Lower back extensions:BWx15; BW+10x15; BW+25x10

Triceps machine (cybex):50x12 (warmup); 70x12; 85x5; 75x8

Dips:BW+35x10; BWx7 (dropset)

Leg press calf raises:200x12

Comments:A great workout today! I did a number of dropsets. They really seem to give me a better workout and make me focus more. This workout was supposed to be done yesterday, but the gym was closed for the 4th.

Comments for the day:Nothing too exciting today! It's hot as balls outside.

GhettoSmurf
07-06-2003, 08:46 AM
nice leg workout PMan!

I hate it how with drop sets, even though i lower the weight it still feels like the same weight as before, if not HEAVIER! ;)

pruneman
07-06-2003, 10:02 AM
Originally posted by GhettoSmurf
nice leg workout PMan!

I hate it how with drop sets, even though i lower the weight it still feels like the same weight as before, if not HEAVIER! ;)

Thanks man. yeah, I have one of those love/hate relationships with dropsets.

Welcome back.:D

cphafner
07-06-2003, 01:55 PM
BOO NO SQUATS!!!!!!!!!!!!!!!!!!!!!

Drop sets murder me. I love finish off muscles with them.

pruneman
07-07-2003, 08:07 PM
I have been slacking on the posts. I've had two really good days in the gym. I will post them tomorrow. I'm kinda beat right now...had a rough day at work. I spilled radioactive material on the floor of our lab...oops!

pruneman
07-08-2003, 05:32 AM
Prune's Training Log for:Sunday 7/6/03

SLEEP: I slept 7 hours last night.
DIET:

Meal 1: Oatmeal, 5 egg whites+ one yolk

Meal 2: Oatmeal, cottage cheese, natty pb

Weight training

Meal 3: banana, turkey sandwich

Meal 4: Tuna, all-bran,lettuce

Meal 5: Chicken breast, broccoli.

Meal 6:cottage cheese

WORKOUT:

Cardio: rowing machine

Comments:I did the rowing machine alot at school this year, but haven't much since I've been home. I really enjoyed it. It fried my back after all of the pulling exercises.

Weight training:

Pull day

Widegrip pullups: BWx6 (almost 7); BWx3

Parallel grip pullups: BWx8; BWx6 *I was very tired at the beginning of my workout and decided not to add weight to the pullups today.

EZ-bar preacher curl:15lb(each side)x12; 20lb(each side)x8(+3 reps)

DB Incline curl:27.5(+2.5lb)x10/10; 30'sx6R/5L; 25'sx8

DB row (lawn mower):40'sx12;50'sx8*My form was much better on these this week.

Upright row:85x10(+5lb); 90x5(+5lb)

Smith shrugs: IN FRONT 90x15; 110x10
Behind back: 90x10

Closegrip pulldown:120x10(+15lb); 130x8(+10lb)--->80x8 Last set was a dropset

Comments:I was tired at the beginning of the workout, but made several large gains in the later exercises. Overall, a good day.

Comments for the day: Nothing too exciting today

Mik
07-08-2003, 06:30 AM
Nice PRs prune! Keep it up man. Not too shabby for someone who was tired.

JustinF
07-08-2003, 07:01 AM
Sessions are looking good bro. Keep up the good work.

pruneman
07-08-2003, 12:12 PM
Mik and JustinF Thanks guys! It looks like it's gonna be another drowsey day at the gym...maybe i'll have a cup of coffee or something before I go


BTW...guess whose checking their journal at work!!!!:evillaugh

Mik
07-08-2003, 12:13 PM
Originally posted by pruneman

BTW...guess whose checking their journal at work!!!!:evillaugh

That is mandatory that you spend most of your working day on WBB. :D

JustinF
07-08-2003, 12:56 PM
Originally posted by Mik


That is mandatory that you spend most of your working day on WBB. :D

:nod:

pruneman
07-09-2003, 06:29 PM
Prune's Training Log for:Monday 7/7/03

SLEEP: I slept 7.5 hours last night.

DIET:

Meal 1: Oatmeal, eggs

Meal 2: cottage cheese

Meal 3: Turkey and FF american on WW, yogurt, oatmeal

Snack:homemade MRP-.5c milk, scoop whey, 1/3c oat bran, tsp flaxseed oil, SF pistachio pudding mix

Meal 4: Tuna, veggies

Meal 5:co-cheese, natty pb

WORKOUT:

Cardio: nope, not today

Weight training:

ATF Squats: 95x10(warmup); 135x4; 125x5;95x10

Leg press: 290x1[/COLOR]/6L(+20lb); 310x5[/COLOR]/6L(+10lb)

BB stepups:95x12[/COLOR]/6L(+2 reps); 105x10 *My legs have been very sore and I decreased reps on the last set.

Incline crunch:BW+25x15; BW+25x15

Incline twisting situp:BWx10;BWx10

Leg raises:BWx20(knees in); BWx12(legs extended)

Cybex ab machine:90x25 (obliques) 90x20 (forward)

Comments:It was a great workout today. It was the first time I've ever done the ATF squats. I've really been cheating myself with the parallel squats. Despite the decreased weights used on the ATF squats, my form was great. I was even complimented on my form by another person in the gym
I really got a good workout today. I usually don't sweat perfusely during my weight training sessions, but I was drenched today. It felt great

Comments for the day: Rough day at work. Spilled radioactive isotope all over the floor of our lab...oops!

midee1
07-09-2003, 07:51 PM
Hey Pman,

I agree with ATF squats. they rock. I also tried hack squats on a smith machine Monday and my quads are stiil tore up.:D

JustinF
07-09-2003, 08:05 PM
Lookin good Prunemen, diet as well as sessions. Keep it up bro!

aka23
07-09-2003, 08:41 PM
Nice workout. I agree that ATF squats feel quite different from parallel. I also am more likely to sweat with leg exercises than with other movements. ATF squats, leg presses, and step-ups are the three weight exerises that get my heart rate highest.

Coke
07-10-2003, 09:56 AM
Nice leg day, keep up the good work.

:spam:

pruneman
07-10-2003, 08:57 PM
Prune's Training Log for:Tuesday 7/8/03

SLEEP: I slept 7.5 hours last night.

DIET:

Meal 1: Oatmeal, eggs
Meal 2: Cottage cheese w/ all-bran
Meal 3: Turkey and FF american on ww, yogurt
Meal 4:homemade MRP
Meal 5: Banana, tuna, lettuce
Meal 6:Cottage cheese, natty pb

WORKOUT:

Cardio: none

Weight training:

Push day

BB Bench Press: 95x10 (warmup) 135x8(+1 rep); 155x2; 145x4

BB incline press: 95x10; 115x6--->95x4 (last set was a dropset)

DB flys:35'sx12(+2 reps)

DB overhead press:35'sx10(+2 reps); 40'sx5; 35'sx7(+1 rep)

Dips:BW+35x7; BW+35x5; BWx10

Comments:It was a really good workout. I had to go very quickly because I was with my brother and he had to get to band practice.

Comments for the day: I'm behind on my posting, so not today! :D

pruneman
07-10-2003, 09:08 PM
Prune's Training Log for:Wednesday 7/10/03

SLEEP: I slept 7 hours last night.

DIET:

Meal 1: Oatmeal, eggs

Meal 2: Turkey and FF american, yogurt, pb

Meal 3: Homemade MRP

Meal 4:Kashi,skim milk, tuna

Meal 5: cottage cheese, pb

WORKOUT:

Cardio: Intense treadmill run + eliptical trainer

2 min-4mph (warmup
5 min-7mph
5 min-8mph
5 min-8.5mph
5 min-9mph
2.5min-10mph
2.5min-9.5mph
5min-8.5mph
7min-8mph
3min cooldown

Hill Program #3 on the eliptical trainer


Comments:I was completely beat after this workout, but it felt wonderful. Gotta love the cardio.

Weight training:

Rest day

Comments:AHH, sweet rest day.

Comments for the day: Went to church tonight and fell asleep during worship....oops. Don't think anybody noticed though :D

pruneman
07-10-2003, 09:12 PM
I promise I'll be back posting in people's journals soon...just gotta catch up on stuff at work.

Wu36
07-10-2003, 10:35 PM
ATF squats = good
whenever i do a set of 6 or more i'm gasping for air.

and my five years at catholic school have taught me that sleeping in church usually goes unnoticed.

pruneman
07-12-2003, 10:38 AM
Prune's Training Log for:Thursday 7/10/03

SLEEP: I slept 7 hours last night.

DIET:

Meal 1:Oats; whey, natty (mix, nuke, and enjoy!)

Meal 2:tuna on WW, pb, kashi protein cereal

Meal 3:cereal bar

Meal 4:kashi heart to heart, skim milk, tuna

Meal 1:Co-cheese, natty pb

WORKOUT:

Cardio: none

Weight training:

Machine Pull day

closegrip cable row: 90x12(+10lb); 120x6; 100x10

Cybex row machine: 60x12(+10lb +2 reps); 70x10(+5lb +2 reps)

Cybex pulldown (arc motion):90x12(+20lb +2 reps); 110x10(+10lb); 130x5--->70x10 *last set was a dropset

Cybex pulldown (parallel grip):120x12; 140x10; 160x10

Reverse Preacher curls (machine):45x10; 55x3--->35x4 *last set was a dropset

Lat raise machine:50x12; 70x8--->35x4

Incline situps: BW+25x15; BW+25x15

Incline oblique situps: BWx10

Knee raises:BWx15

Comments:A very good workout. My abs are really gaining strength.

Comments for the day: nope

pruneman
07-12-2003, 02:35 PM
Would love to stay and post for a while, but right now I'M OFF TO A PEARL JAM CONCERT.....Kick @ss!!

midee1
07-12-2003, 02:52 PM
That sucks.

You= concert

Me= late 4th of July celebration at Mom and Dads church.:)




And yep kinda typical day at the old gym:rolleyes:

pruneman
07-13-2003, 09:44 AM
Prune's Training Log for:Friday7/11/03

SLEEP: I slept 7 hours last night.

DIET:

Meal 1: Oatmeal, whey, pb

Meal 2: tuna w/ FF american cheese on WW,natty pb, kashi cereal

Meal 3: oatmeal

Meal 4: tuna, broccoli

Meal 5: co-cheese


WORKOUT:

Cardio:none

Weight training:

legs and stuff

Leg extensions: 80x10 (warmup); 115x15; 125x12; 140x10--->120x8--->100x7*The last three sets were dropsets. I also increased weight from 110 to 115 and from 120 to 125.

Leg curls: 72.5x12 (warmup); 82.5x12; 95x6--->80x7--->50x15*The last three sets were dropsets. I increased weight on this exercise. My form was also much better this week than last week.

Standing calf raises:185x18; 200x15; 210x12--->150x5

Seated calf raises:120x15(+3 reps); 125x12; 135x10

Lower back extensions:BWx15; BW+10x15

Triceps machine (cybex):70x12; 70x12; 85x10; 90x8

Dips:BW+35x10; BWx9 (dropset)

BB Bench Press:45x10; 165x1

Comments:A great workout today! The highlight of my workout today was benching 165. This is a new pr for me...at least since i started lifting recently. When I was in high school I could bench 225, but I lost a lot of weight and I'm slowly making a comeback.

Comments for the day:My youngest brother came to the gym with me today. It was a ton of fun. He is a little overweight and wants to start working out!
Well, I finally got 165 on the bench. It felt wonderful. I know it's not a lot, but I'm a little guy and I'm happy with it. :D

Strider2
07-13-2003, 01:18 PM
Well done prune.

I'm 178 pounds and i can only do 165 for 1.

keep it up.

Bruteman
07-13-2003, 07:44 PM
Nice lifting Pruneman! I really like the drop sets on leg curls. :thumbup: Most people at the gym are afraid to even push enough to break a sweat on them.

pruneman
07-13-2003, 08:19 PM
Bruteman and Strider:Thanks for the support guys. I'm finally starting to gain weight and be able to add weight to my lifts. It feels really good. Thanks for stoppin by the journal!

pruneman
07-13-2003, 09:10 PM
Prune's Training Log for:Saturday 7/12

SLEEP: I slept 7 hours last night.

DIET:

Meal 1: Oatmeal, whey, pb

Meal 2: oatmeal, co-cheese

Meal 3: bananna, tuna

Meal 4: tuna, broccoli

Meal 5: co-cheese


WORKOUT:

Cardio:20min rowing

Weight training:
Rest day

Comments for the day:I went to a pearl jam concert tonight. It was really sweet. Except they didn't play yellow ledbetter...what's going on with that.

pruneman
07-14-2003, 01:56 PM
I'm just heading off to the gym now. I feel absolutely great! I have a feeling it is going to be a really good workout!

pruneman
07-14-2003, 08:45 PM
Prune's Training Log for:Sunday 7/13/03

SLEEP: I slept 7.5 hours last night.

DIET:

Meal 1 : oats, whey, natty

Meal 2: Oatmeal, cottage cheese

Meal 3: cottage cheese, oatmeal, banana

Meal 4: meatloaf, yam, brussel sprouts

Meal 5: co-cheese, natty pb

WORKOUT:

Cardio: moderate eliptical trainer

Comments:I enjoyed this workout. It was moderately intense, but not so much that I'm going sore for the rest of the week.

Weight training:

crunches:bwx25 (warmup)

Incline crunch:BW+25x15; BW+25x15

Sideways roman chair:BWx15; BWX15

Incline twisting situp:BWx10

Leg raises:(legs straight out) BWx20; BWx20

Feet up on bench crunch:BWx50; BWx50

Oblique ab machine:90x25

Comments:Abs really felt like they got a great workout here...6pack here I come!

Comments for the day:Well, i'm changing up my routine once again...only slightly though. It'll be pretty much the same as now, only I'm going to do abs and cardio on my non-weight training days. Stay tuned for more :D

cphafner
07-14-2003, 10:00 PM
[i]
Meal 1 : oats, whey, natty

Meal 2: Oatmeal, cottage cheese

Meal 3: cottage cheese, oatmeal, banana

Meal 4: meatloaf, yam, brussel sprouts

Meal 5: co-cheese, natty pb

[ [/B]


Any idea on the macros there? Doesn't seem like much protein...but i could be wrong.

pruneman
07-15-2003, 09:20 AM
I try to record everything that I eat at fitday.com. I usually get about 180g protein a day. I do count incomplete sources such as the protein in oatmeal. This should be more than enough protein for my needs...I only weigh 140lb.

Thanks for stoppin in man

Wu36
07-15-2003, 05:05 PM
wow thats a lotta ab stuff.

JustinF
07-15-2003, 06:55 PM
Originally posted by Wu36
wow thats a lotta ab stuff.
:nod:

Nice work.

I struggled to get 4 total ab sets, LOL :D

pruneman
07-16-2003, 07:09 PM
Justin and Wu: thanks guys. I really want to develop strong abs so that I can get a 6 pack when i finally decide to stop this bulking nonsense and try to loose a little BF.

pruneman
07-16-2003, 07:21 PM
Prune's Training Log for:Monday 7/14/03

SLEEP: I slept 7 hours last night.

DIET:
Guys, I hate to do this but I am going to stop tracking my daily intake for now. I am bulking, so as long as I eat heartily and get an appropriate amount of protein, I should be ok. Recording my diet is becoming too compulsive and I think I would see better results if I did not worry if I was getting the "perfect balance of macros."
Perhaps if I decide to cut anytime soon, I'll begin counting cals again, but 'til then I am not going to keep track of or post my diet....not that it is a very interesting one anyhow :D

WORKOUT:

Cardio: none

Weight training:

Pull day

widegrip Pulldown: 80x10 (warmup); 110x10; 120x8; 140x3--->90x10

closegrip Pulldown:100x12; 120x8; 130x5--->100x6

DB row : 45'sx12; 50'sx8R/7L; 35'sx12

Preacher curls:20 (on each side)x10; 25'sx0; 20's x9

Incline curls:27.5'sx10R/9L; 30'sx7R/6L; 20'sx9

Upright row::85x 10; 90x5.5; 65x12

Smith Shrugs:in front: 100x20; 120x12
behind back: 90x12; 110x8

10 pullups

Comments:Good workout...not great, but good.

Comments for the day: behind on posting

midee1
07-16-2003, 07:38 PM
Originally posted by Wu36
wow thats a lotta ab stuff.

I totally agree thats a sh*tload of ab stuff.

Meself i'm to fat to do ab work. If I built them up it would just push the fat out more.Hehe:D

All kidding aside I respect you for keeping up the hard work.:thumbup:

JustinF
07-17-2003, 04:51 AM
Originally posted by pruneman
Justin and Wu: thanks guys. I really want to develop strong abs so that I can get a 6 pack when i finally decide to stop this bulking nonsense and try to loose a little BF.

Bulking Nonsese!! :eek: :eek: No such thing!! Now cutting on the other hand.... :D

Nice session bro.

eatdirt40
07-18-2003, 11:18 PM
hey i just read all your posts on your journal i would like to tell you to keep up the good work and keep improving on your gains, it looks like your doing great good luck man!!!!!!

Wu36
07-19-2003, 12:12 AM
Bulking is only nonsense when you're trying to cut all that damn extra bf afterwards.

pruneman
07-19-2003, 03:08 PM
Originally posted by eatdirt40
hey i just read all your posts on your journal i would like to tell you to keep up the good work and keep improving on your gains, it looks like your doing great good luck man!!!!!!

Thanks alot!

I haven't put up my workouts for this past week yet...been really busy at work, but my workouts are still doing good.

Thanks for stoppin by

pruneman
07-21-2003, 08:50 PM
Well guys I hate to do this, but I think i'm going to take some time off from posting in my journal. Don't worry, I haven't stopped working out. I'll still post on the boards. I just don't have enough free time to do the journal right now. *signs off*

Coke
07-25-2003, 06:31 AM
Whatever dude, you have a really nice journal. Hope you will be reconsidering and showing a little somethin in your journal - just a little somethin...:D

Hope you will still drop by my journal

:)

pruneman
07-27-2003, 02:06 PM
Fellas I got a new goal...well an addition to the old ones.

i'm giving up diet beverages...I really think this is gonna hurt for a while, so I could use some encouragement :D.

BTW...i'm still making some great strides in the gym and i think i'll start posting again soon.

Coke
07-27-2003, 03:34 PM
:hello:

Glad to see you man and I wish you well as always! :)

...good to see you keeping some goals in mind to fulfill them bro.

pruneman
07-27-2003, 07:31 PM
Cocoa Thanks for stoppin by man.



Today was very much a rest day for me. I went to church this morning and then went out with my dad. Other than that, I did nothing. I was exhausted all day. Actually, I can think of one exciting thing that happened today...I had a buffalo burger for dinner. It was the first time I've ever had buffalo meat and it was delicious! I also went out to Borders and got a book. It's about time too. I haven't read a book in forever. I love to read, but I had to do so much of it at school that I didn't have any desire to read anything for leisure all summer. I bought "The world acording to Garp" by John Irving. Looks like it'll be a good book.

Tomorrow is my pull day for weights. I can't wait! I think that i'll try to use lower weights and use very strict form. The main reason for this is that I don't think that my form is very solid for a number of my lifts and I could really use to improve it.

This is the last week of my internship. I present my research on friday. After that, I am done with work until i go back to school at the end of august. You know what this means...I'LL BE POSTING IN MY JOURNAL again.

Well, now i'm gonna go dig into my new book...cheers!

pruneman
07-28-2003, 08:06 PM
Had a great workout today...i left my workout book in the car and don't feel like getting it, so i can't post what i actually did. I used a more comfortable weight today and focused on form...don't worry, i didn't go too light on the weights. the workout really really felt great and got me all pumped up for tomorrows workout!

I don't think i got enough cals today, but i spent most of my day sitting around so i wasn't burning much either. Oh well, ill eat tomorrow!

peace

midee1
07-28-2003, 08:19 PM
Eat my man Eat.

Just kiddin. I wish I had your problem. I hafta watch everything I eat.:D

Wikked1
07-29-2003, 10:25 AM
Hey Pruneman,Dude here's something to help....I made the switch from ~ 6 cokes a day to none cold turkey....try some flavored seltzer water when the urge for diet beverage strikes you.....zero cals and it's good and fizzy ....just make sure it's ice cold...it's refreshing and it's a nice alternative.
Good job making progress lets see some of those workout get posted!

Alke
07-29-2003, 05:11 PM
ey pruneman, hows your bulking been going? Are you taking measurements or pics to gauge your progress?

I found it helpful during my bulk to focus mostly on the calories taken in than the types of food I ate. What I mean is just keep a count of total calories taken in per day and keep it the same every day (it is easier to remember and write down numbers than food ratios). but dont overdue it either, meaning dont eat a 5 gallon tub of icecream and think neat: 5000 cals :D

pruneman
07-29-2003, 07:21 PM
Wikked: thanks for the tip man...i'm definately going to try that *adds flavored seltzer water to the grocery list*

Kenn: Thanks for stoppin in at the journal man. Thats a good tip about the calories. I think i'm a little too compulsive with the ratios and timing. That is why i stopped using fitday. Unfortunately I haven't been eating enough since i stopped using it, so i need some way to start measuring my intake. Think i'll do as you suggest...just make sure that i'm getting 1g protein per lb.

Midee i'm eating as we speak.

...gonna post a workout later

pruneman
07-29-2003, 08:19 PM
Here ya go wikked

Prune's Training Log for:Tuesday 7/29/03

SLEEP: I slept 7.5 hours last night.

DIET:

Meal 1: 1c Oatmeal, eggs (1 yolk, 6 whites)

Meal 2: 1c Cottage cheese, 1T natty

Meal 3:1c oats, 3oz tuna, .25c FF cheddar, fish oil

Meal 4:cereal bar and part of bananna (post workout)

Meal 5: 6oz tuna, salad, 1oz nuts

Meal 6:Cottage cheese, natty pb

WORKOUT:

Cardio: none

Weight training:

Push day

DB Flat Bench: 40'sx12(warmup) 50'sx10; 60'sx4; 55'sx8; 50'sx5
I used a different form for these today. I put my feet up in the air in the same position that you would use for doing crunches. I think this helped me isolate my pecs by not allowing me to cheat.

DB incline press: 45'SX9; 50'SX3; 40'SX8

Arnold press: 25'sx10; 30'sx7; 30'sx7; 25'sx9

DB flys:30'sx12; 35'sx10; 40'sx6; 35'sx8

lat raises:12'sx12; 15'sx10; 20'sx6; 12'sx10--->8'sx10

Pushdowns:50x12; 55x12; 65x7; 60x8; 50x10

Dips: BW+25x8; BWx9; BWx7

OH DB lift:35x12; 40x8; 35x10


Comments:This was possibly the best workout I've ever had. I really focused on my form on every workout. I am really starting to get this whole Mind/Muscle Connection thing.

Comments for the day: I finished my poster for the research I did this summer for my internship. It is getting printed on a huge sheet of glossy paper tomorrow morning...I can't wait to see it!
I am still pumped up from the gym. Today's workout was unbeatable...well at least it was unbeaten to this point. Tomorrow is my cardio/abs day and I can't wait to get back in the gym.

JustinF
07-30-2003, 04:42 AM
Nice session bro. Diet is looking good as well. Keep up the good work.

pruneman
07-30-2003, 06:09 AM
Thanks justin. My diet is very clean, but I usually find myself falling short on the calories. Thanks for stoppin by man

Wikked1
07-30-2003, 06:21 AM
Nice session Pruneman. Dips are looking real good! Short on calories??!! Dude I am sure you have heard this but it's true you HAVE to feed your body enough calories if you want to grow...otherwise your work in the gym wasted. Maybe try adding in a MRP if you come up short on calories.....

pruneman
08-01-2003, 08:39 AM
I ment to post my workouts for the past three days, but i ran out of time. I will post them later today because they were some of the best workouts i've ever had.

Right now, i'm at work and i'm nervous as hell. Today is my last day of work and I am presenting my research project to the faculty at 1:00 PM. Wish me luck...maybe i'll post some pics of me at the symposium.

peace

pruneman
08-01-2003, 05:09 PM
Prune's Training Log for:Wednesday 7/30/03

SLEEP: I slept 7.5 hours last night.

DIET:
It was good...clean and high calories

WORKOUT:

Cardio: treadmill run:

5min 7 mph 0% incline(warmup)
1min 7.8mph 2.5%incline
1min 7.8mph 3%incline
1min 7.8mph 3.5%incline
1min 7.8mph 4%incline
1min 8mph 3.5%incline
1min 8mph 3%incline
1min 8mph 2.5%incline
1min 8mph 3%incline
1min 8mph 3.5%incline
1min 8mph 4%incline
1min 8.2mph 3.5%incline
1min 8.2mph 3%incline
1min 8.2mph 2.5%incline
1min 8.2mph 3%incline
1min 8.2mph 3.5%incline
1min 8.2mph 4%incline
1min 8.4mph 3.5%incline
1min 8.4mph 3%incline
1min 8.4mph 2.5%incline
1min 8.4mph 2%incline
1min 8.4mph 1.5%incline
3 min 6.5 mph cooldown
(29 min)


Weight training:

Abs

crunches: BWx25 warmup

Incline situps: BW+25x15; BW+25x18; BW+25x15

Incline oblique situps: BWx10;BWx10;BWx10

Knee raises:legs out: BWx 19; BWx14
Legs in: BWx15

crunches:BWx30; BWx25; BWx25

Ab machine (obliques):110x20; 110x20

[I]Comments:Great workout!

pruneman
08-01-2003, 05:21 PM
Prune's Training Log for:Thursday 7/31/03

SLEEP: I slept 7.5 hours last night.

DIET:
good

WORKOUT:

Cardio: none

Weight training:

Legs and Pulls

ATF squats: 95x10; 115x10; 125x7; 135x4; 115x7; 95x10
These things kick my butt.

Leg Press: 250x10; 270x10; 300x6; 200x12

Lying leg curls: 70x15; 75x12; 85x8-->65x8; 70x10

Hip adductor:75x15; 85x12; 95x10; 110x8; 90x10

lat raises:12'sx12; 15'sx10; 20'sx6; 12'sx10--->8'sx10

WG Pulldown:80x12; 95x10; 105x8; 115x6--->90x6

Bent over row: 65x12; 75x10; 85x7; 75x8; 55x12

cable row:80x10; 90x10; 95x6---> 70x12

Smithshrugs: 100x15; 110x12; 120x10; 110x10; 90x12

Comments:A wonderful workout.

Comments for the day: no time...behind on the posts :D

pruneman
08-01-2003, 05:54 PM
Prune's Training Log for:Friday 8/1/03

SLEEP: I slept 7 hours last night. I couldn't sleep too well last night...I was very nervous about my symposium today.

DIET:
Pretty good

WORKOUT:

Cardio: 35 min run
5 min warmup at 7mph
30 min gradual increase from 7.8mph to finishing at 9mph
overall it wasn't a hard run but i was sore from yesterday's leg day and legs this morning

Weight training:

Legs and Push

Leg extensions: 80x10 (warmup); 100x10; 115x10; 125x10; 100x10--->70x10

Hip adductor: 75x15; 80x12; 90x10; 100x8; 90x10; 80x10

Standing calf raises: BW+190x18; BW+ 200x12; BW+220x12; BW+210x12; BW+190x10--->140x10

Seated calf raises:115x15; 125x12; 135x10; 125x15; 115x15--->90x15

DB flat press:40'sx15; 50'sx10; 55'sx6; 55'sx5; 50'sx7; 45'sx8

Arnold press:25'sx12; 30'sx7; 35'sx4; 30'sx7; 25'sx7

Bent over row: 65x12; 75x10; 85x7; 75x8; 55x12

Lat raises:10'sx12; 12'sx10

Pushdowns: 50x12; 60x12; 70x7; 60x10; 55x10; 45x12

Comments:I went to the gym early this morning...right after i woke up...don't worry I had some oats before i went. The workout was great! I don't know what is going on, but my workouts have gotten a million times better in the past week. I think it may be because I am using the most practical weight for my strength. I also have been using a pyramid style for my weights.

Comments for the day: Well today was my last day in the lab. I presented my poster this afternoon (flawlessly). A number of professors asked me questions about my work and I answered them perfectly! It is a big relief to have that presentation over with...although I am going to miss working in the lab.
I'm sorta celebrating tonight since it is officially the beginning of my "summer break". Me and a lady friend are gonna go out somewhere...not sure where, but it's gonna be a good time.

On another note, I'm trying to scrounge up some good before pics. If i can find some i'll post 'em.

Also, I'm tryin to find some good tunes for the gym...any ideas?

Peace

Bruteman
08-02-2003, 08:25 AM
Glad to hear your presentation went well. :) Your workouts are looking ace as well. I'm looking forward to your before and after pics. With all the effort you put into your training I'm sure you've made some great improvements!

clvmike19
08-02-2003, 08:56 AM
Id suggest Radiohead. It may be a little depressing though. One of my favorite bands though. Stone Temple Pilots are great rock. I have the CD "Purple". Its an older CD, but damn good. Weezer for a more upbeat sound.

pruneman
08-02-2003, 05:12 PM
I can't find a before picture. I took one at the beginning of the summer, but I think my mom moved it somewhere and it got lost...bleh! ...still looking though.

aka23
08-03-2003, 07:04 PM
Originally posted by pruneman
Also, I'm tryin to find some good tunes for the gym...any ideas?

I am glad that the presentation went well. The following threads offer some suggestions for music:
http://www.wannabebigforums.com/showthread.php?s=&threadid=31916
http://www.wannabebigforums.com/showthread.php?s=&threadid=31459
http://www.wannabebigforums.com/showthread.php?s=&threadid=1420&

Wikked1
08-04-2003, 07:44 AM
Pruneman,Yeah your workouts are looking real string and cardio inthe mix as well.....just awesome!!! Tunes for the gym? Depends on what you like.......me I I like the head bangin stuff...I got plenty of ideas about that but everybody likes different stuff....keep up the good work....and hey did I miss some "after" pics? Point me to them dude!

pruneman
08-04-2003, 08:32 AM
Wikked: nope no pics yet...i didn't post any after pics, because i cant find the before pics...just figured that it didn't make much sense to post them with nothing to compare them to. I'm still looking though, and I will at least post some current pics soon if i can't find the ones i took earlier.

pruneman
08-04-2003, 08:40 AM
Prune's Training Log for:Saturday 8/2/03

SLEEP: I slept 7 hours last night.

WORKOUT:

Cardio:

35 min hill program on eliptical trainer...low-med intensity

Weight training:

Abs

crunches: BWx25 warmup

Incline situps: BW+25x20; BW+25x20; BW+25x15

Incline oblique situps: BWx10;BWx10;BWx10

Hanging Knee raises:BWx 15; BWx15

Seated Knee raises:BWx15

crunches (various postions):BWx30; BWx25; BWx25;BWx20;BWx25

Ab machine (obliques):110x20; 90x20

[I]Comments:really felt good for the abs today. been getting the MMC thing down...makes all the difference in the world.

JustinF
08-04-2003, 08:41 AM
Damn, that's a bunch of ab work!! Looking forward to the pics.

pruneman
08-04-2003, 08:56 AM
Prune's Training Log for:Monday 8/4/03

SLEEP: I slept 7 hours last night.

DIET:

Preworkout1: a little cereal, 2c coffee :D

Postworkout: 50g dextrose, 20g whey

Meal 1: .5 oats, skim milk, flax, eggs (one whole, 3 whites)

Meal 2:1c oats, FF cheese, tuna, some nuts

Meal 3: Apple, natty, cottage cheese

Meal 4:

WORKOUT:

Cardio: none yet

Weight training:

Pull day

Wide grip Pulldown: 70x15; 95x12; 105x10; 115x8; 125x4; 110x8; 100x10

CG pulldown: 90x10; 100x10; 115x8; 105x10; 95x10

DB row: 65x12; 75x10; 85x8; 75x10; 65x10; 45x12

cable row:80x10; 85x10; 95x8; 90x8; 75x12

BB curl:45x12; 50x10; 60x5; 55x7; 55x6These were great. I haven't included them in my workout in a while. My strength has increased substantially since the last time I tried them. I only had to cheat slightly on the last rep of the last two sets...and it was only slightly!

incline curls:25'sx10; 309'sx5R/4L; 30'sx4; 25'sx8; 20'sx10 These were not as strong as last week, but I think that is because I did the BB curls before these (very intense). Nonetheless, I was very pleased with my performance in these exercises.

Smith Shrugs:95x15; 105x12; 20x10; 110x10; 90x12

DB Forearm curls:15'sx20; 20'sx12; 20'sx10


Comments:What can I say...another excellent session...my workouts are really starting to feel great. I think that alot of the reason for that is my increased strength. I am able to handle the weight better and get a more effective workout.

Comments for the day: started taking my PWO shake again rather than just going home and having a meal...figure I can use the extra calories.

Coke
08-04-2003, 09:32 AM
Nice back and bi session today man - Some movements were very good - :)

Bruteman
08-04-2003, 01:26 PM
Just checkin' in to check out the w/o's. Looking good! :thumbup:

Alke
08-04-2003, 09:30 PM
hey pruneman, looking good on the workouts, congrats on the new weights on BB curl! Thats always a good feeling when you bust some new weights!

I dont cheat on much but I DO cheat on BB curl and One Armed Reverse Grip PullDowns for Tri's, so dont worry about cheating, its all good as long as you dont end up arching your back like some contortionist in a circus. I miss the BB curl, that is my favorite exercise. I will be on them again when I bulk here sooner or later.