Con Ganas

[Dedicated]

drew Good point, I've had some great workouts while sore.

aka23 Interesting theory. Hopefully it works hehe:)


I will workout in a little while and post what I do.

Also I stopped keeping a log of my workouts, thus WBB is my only source for my workout logs now.

I'm thinking of trying a new approach to my diet, it's way easier than counting every single calorie and should let me burn off a few pounds slowly. Basically eat 3 meals a day, no more, no less, and keep each meal under 1000 calories. It's easier this way because I eat so much home cooked food it is very difficult to get an accurate calorie count. At 3000 calories I don't really lose fat it seems, nor do I gain it. I never did 2500-3000 calories long enough to determine weight loss. I do know that at 1200-1800 I lose about 1.5 - 2lbs a week which is too much and I think muscle goes with that. 3 meals a day should put me definitely over 2200 and definitely under 3000, this should be a better range to eat at so as not to lose muscle. This is my worst fear, and it's why I hate cutting. When I did my first cut I lost tons of weight, enough to where I look pretty good with a shirt on, now I just need to look good with a shirt off:) I wouldn't say I'm officially cutting, just restricting myself to 3 balanced meals a day:)

[Dedicated]

Squats
65lbs X 10 narrow stance here, knee felt pressure
100lbs X 10 I did these and all the rest wide and knee was ok
135lbs X 8
155lbs X 5
165lbs X 3
135lbs X 8
Leg Curls
25lbs X 10
35lbs X 10
35lbs X 10
35lbs X 10
Walking Dumbell Lunges These kicked my ass.
20lbs X 15 7-10 second rest then...
20lbs X 15 7-10 second rest then...
20lbs X 15 7-10 second rest then...
20lbs X 15 7-10 second rest then...
20lbs X 10

Did some leg stuff, looks like I can start squatting again. Tommorow might do something dunno.

[Scott S]

Hmm... I like Lee Priest, and he has some great quotes, but of course you can't overtrain if you're on steroids!

Nice squatting BTW. I use a narrow stance (~shoulder width, maybe a smidgen wider) on squats, but you have to be really careful when you do.

[Coke]

Good leg session, got them lunges in there too - :thumbup:

[Dedicated]

Bent Over Barbell Rows These went well
135lbs X 8
155lbs X 7
165lbs X 5
155lbs X 6
135lbs X 8
Chinups These SUCKED, definitely wasn't feelin it, no strength whatsoever
3 overhand
8 underhand
Deadlifts These went well for the simple fact that they did not aggravate my wrist, lower back was toast though, I did squats yesterday so it wasn't 100% to begin with, regardless they went well I thought:)
135lbs X 10
200lbs X 3
235lbs X 3 For the contest, couldn't get 6, I didn't want to push it, better safe than sorry though
240lbs X 1 (PB)
225lbs X 6
185lbs X 10
Shrugs
185lbs X 8
185lbs X 8
185lbs X 8
Plate Crunches
45lbs X 20
45lbs X 20
45lbs X 20
Side Bends These are a joke lol, wonder if I will feel it tommorow
15lbs X 10
40lbs X 20
40lbs X 20
40lbs X 45
40lbs X 25
Russian Twists
BW X 12
BW+10lbs X 8
BW X 12
BW X 6
BW X 12
BW X 12
Crunches
BW X 20
BW X 20

Did some back and ab work.

Tommorow I want to do something but don't know what. I don't think I'm ready to bench, left pec feels uncomfortable but that could change tommorow. Left wrist is still bothering me but it didn't bother me during deads or anything really. I stimulated the bi's today during those few chinups so I don't want to work them tommorow. Tri's, shoulders, legs, chest, HIIT, are all a possibility for tommorow, gonna wait till tommorow and see what happens.

Music: Pantera and Sepultura, the old songs, been a while since I listened to some metal so it was nice, great motivators

Scott Yea I was going narrow too till I hurt my knee with the leg extensions, although the reason I was going narrow was cause I hurt my abductors going so wide LOL. Anyways they apparently are "stronger" now cause they feel fine today after yesterdays session, so going wide shouldn't be a problem for me, I hope:) Narrow definitely works the quads harder I think also. I will try to mix it up in the future.

CoCoa Thanks for the support man, you rock:)

[geoffgarcia]

Hey boss,
Haven't read all the posts in your journal, just this latest one.
My comments:
1) I've read that side bends/twists etc, should be done in high volume, low weight as they are very easy to develop and unattractive when large (obliques)
2) seated crunches with a 45 is nearly impossible (assuming your not cradling the plate on your lap and your actually holding it.
Try grabbing 2x25lbers. 3 is the max that I can fit my small hands around.
3) keep working at those pullups!

[Dedicated]

Hey man welcome to my journal!:)

Cool I will keep the reps high with the side bends.
This is how I do the crunches, except I do them on a decline bench, I hold the plate the same way as the guy in the video.

http://www.bsu.edu/webapps/strengthlab/images/platecrunch.mpg

Sometimes I will do them on the floor just like the guy in the video, but lately I've been using the bench on a decline. They really don't seem that hard though hmm.

[drew]

Phenomenal Deads bro. Looking good as always.

[Coke]

You rock too man - ;) ...nice effort on your back, and abs as well!

[geoffgarcia]

Originally posted by Dedicated
This is how I do the crunches, except I do them on a decline bench, I hold the plate the same way as the guy in the video.

Sometimes I will do them on the floor just like the guy in the video, but lately I've been using the bench on a decline. They really don't seem that hard though hmm.

my bad! I do them slightly different which makes it much harder to hold a 45.

I could be wrong, but the movement in the vid looks like it has a big lower back involvement, maybe even more so than abdominal.

I do my ab work on a decline bench as well.
I dont have a video to show it so perhaps I'll make one at home and post it up here.

I kinda made this movement up based on what I read about developing muscles. They need to fully contract to grow.
Since abs are fully contracted when your back is hunched in a C shape and your knees are close to your face (or so my brain tells me) I credit this move for all of my abdominal growth

Here are the basics:
1) sit on the decline bench (upright like your sitting in a chair)
2) hold a 25lb plate (or 2 or 3)with both hands about 3 inches off your chest (dont let it touch your legs at any point)
3) lean forward, exhale and concentrate on contracting your abdominal muscles.
4) feel the weight PULLING you down into the contraction, which is forcing a harder contraction of the muscle (as opposed to using the weight as resistance like in the video above)
5) squeeze for 2-3 seconds
6) sit up to an erect position
7) inhale
8) repeat for 3 sets of 10

This move has almost no lower back involvement however you must have a good level of abdominal development and be able to feel the muscle contract for this move to work.

[Dedicated]

Bench Alternating Grips
100lbs X 4
150lbs X 3
180lbs X 2
185lbs X 1
200lbs X 2
200lbs X 3
200lbs X 2
195lbs X 3
185lbs X 5
Close Grip Bench using a closer grip for this, harder
140lbs X 8
140lbs X 6
140lbs X 5
135lbs X 6
135lbs X 4
135lbs X 3
Standing Military Press
120lbs X 6
120lbs X 5
120lbs X 3.5
Dumbell Bench
30lbs X 8
40lbs X 12
40lbs X 10
Lateral Raises
20lbs X 8
20lbs X 8
Seated Rear Lateral Raises
15lbs X 8
Hammer Curls
40lbs X 8
Concentration Curls
40lbs X 7
Cuban Rotations
20lbs X 12
20lbs X 12
20lbs X 12
External Rotations
12lbs X 12
8lbs X 12
8lbs X 12


Ya a video would be great. I think I might be genetically gifted when it comes to abs, just gotta lose that bf. You should name them too if you make a video, Geoff Crunches or something hehe.

Decent workout today, no huge power improvement or anything sucks. Wrist is feeling alot better, although when I tried to do wrist curls I couldn't though cause it hurt. Otherwise wrist wasn't an issue. Left pec is still bothering me, kind of surprising because it has been a couple days since I hit chest.

Tommorow dunno what I will do if anything. Maybe I should try following a routine...or maybe I shouldn't, hard to say.

[Scott S]

Routine, shmootine. Just hit whatever isn't too sore and you'll be fine! :thumbup:

[Alke]

nice sessions bro' really AWESOME!

have you ever thought about doing any ironman comps? you seem gifted in the ability to go and go and go LOL I think you would do great. it depends on your competitiveness though, some people dont feel a need to compete in anything, while others do.

For myself, I like to compete at things. Even if I dont win, I still get enjoyment out of the competition itself, which is why my trainer when I was in wrestling liked training me. I just plain enjoyed the competition and getting thrown around was like a free ride at the amusement park. Course it FEELS better to win LOL.

[geoffgarcia]

I tried to make a zip but the smallest I can get it zipped is 3mb and the max this site allows is 1mb
sorry, I'll try to drop you an email with it

[Crystallio]

That's some killer deadlifting. Nice work on the benching, too.

[Dedicated]

Scott I guess your right. The problem is I can't stick a routine, once I start lifting I just want to lift more and more lol. I came really close to starting that meltdown routine you are doing.

Kenn ROFL strongman, never thought of that. I don't think I would be strong enough? There's lots of guys who are in way better shape than me. I have the desire but I don't think I have the strength and endurance you know. I smoked cigarretes for several years and did drugs and stuff so I dunno if my physical condition can ever be good enough to compete.:(

geoff Do you use IRC? Could send through that, you can try email also if you want. If not it's no big deal. If you have irc lemme know and I'll send you some server/channel info, I run a small server, about 1000 users and we could meet up there if you want.

Crystallio Thanks man and welcome to my journal!:) Everytime I read your journal I tell myself I need to do WBB 1. You are making sick progress lol, but then again I'm on a calorie deficit so I dunno if my progress would be that good heh.

Dam it's late, this sucks, gonna be tired tommorow, been on the computer all night doing homework and still not done, sucks bad.

[Dedicated]

Did Chest today, went really bad...

Bench
135lbs X 6
155lbs X 4
170lbs X 2
185lbs X 6
185lbs X 3 Nothing no power or motivation whatsoever here.
185lbs X 4
Incline
170lbs X 6
170lbs X 4
170lbs X 3

No sleep, motivation and the extreme soreness throughout my entire body should have been a sign to lay off the weights today. I went out last night and got trashed and it really affected my workout. After the workout I went to bed for a good 6 hours so I guess I was REALLY tired heh. Oh well **** happens, it will be better I'm sure next time.

I'm almost out of protein so it's supplement time again. I was thinking of ordering from Atlarge but I just don't have the money. I'd really like to especially since the stuff I buy is CRAP and doesn't mix but it's sooo inexpensive compared to everything else. I'm thinking of picking up some creatine also, not sure. I won't be buying anymore ECA and I've stopped taking the ECA I have permanently.

I took today as a cheat day on my diet, I feel so beat up so hopefully all this sleep and food will make me feel better.

[ChampionLifter8]

hey think of it this way even when your trashed, tired, and not motivated your crappy lifts are still better than mine lol :)

dont worry about it man ive had these kinds of days and it sucks but give it a few days and you will be right back on track making new personal records in no time. C ya man

[shredder]

Nice workouts bro youve been making great progress.
Dont even sweat the bad day we all get them, come in next time and youll do some damage.

[Dedicated]

Thanks guys. Yea I'm still feeling like crap today too, exhausted. Tommorow gonna try to do some squats maybe, must get sleeeep.

[Dedicated]

I'm trying to come up with a routine, a once a week type deal though, because I want to hit the muscles only 1 time a week to see how it works again. Last time I did this I wasn't eating enough so that's prolly why my gains sucked, so I'd like to give it another shot. If it works, I'll do this for a while till I plateau and then go back to hitting the same muscles more frequently till I plateau again and repeat.

Not sure what routine to go with....

This one is 3x a week, 4 days off.
Chest/Tri/Shoulder
off
Legs
off
Back/Bi's
off
off

OR...

This one is 6x a week, 1 day off.
Chest - this would be like just benching, maybe some flys
Biceps - just curls, nothing else
Shoulders - militaries + lateral raises(rear and regular)
Back/Abs - big workout here, deads, rows, pullups, pullovers, abstuff
Tris - just close grip bench pretty much, nothing else
Legs - squats, lunges, leg curls mainly
off

If I wanna try the once a week thing I NEED a routine so I don't train more than once a week lol. There is always WBB1 also hmm.

Any other ideas?
I don't like pushing 2 days in a row.
Also I don't like working abs before or after leg or back day, but working them on those days is ok.

[drew]

Hey, if you haven't tried it yet, why not go for WBB1?

I think you need to take a few days off either way though. I forget that not everyone can drink until 4AM and then hit the weights hard as always the next morning. lol

[Alke]

hey dedicated, hows it going? if your ooking to change it up a bit, I would try doing the 6 days a week routine, although I would change a few things.

The way you have it listed I dont think you would have enough recovery time between bodyparts to take maximum advantage of the routine.

Something like this would be better I think:
mond - chest
tuesday- back
wed - triceps
thursday - curls
friday - shoulders
saturday- legs
sunday REST

this give you at least one day rest between supporting muscle groups, and two days rest between legs and back and three days rest between back and legs.

I would also suggest pick two exercises at random each week, and destroy that body part with that particular exercise. This would stress a different exercise each week and cause enough confusion to the routine for your body to grow while also keeping it interesting. IE: one week pick BB benchpress and lateral raises, next week pick DB curls and Squats, next week pick DB flatbench Flyes and Military presses...........

[ChampionLifter8]

damn your going to let dedicated lift 6 times a week HAHHAH your due for a burnout with his workouts... were talking about the kid who does on average 50 sets per workout.. haha jk man but good luck and dont wear urself down man.

[Dedicated]

drew Yea I also smoked alot that night too, I swear when I woke up I was still high lol::smoke:

Kenn YOU ROCK I'm gonna do that routine you suggested. Now the only thing I do is decide when to start hmm. I worked chest Saturday, so maybe start today with triceps and go from there, would be exactly the same except rest day would fall on Friday. Will see if I have time to start today, definitely gonna use that routine though seems better than the 6x a week one I had.

I bought some creatine today, lets see if it really makes my muscles bigger by filling them with water haha, I wanna look big:) I also bought some more protein, chocolate fudge mmm:)

[Dedicated]

Originally posted by ChampionLifter8
damn your going to let dedicated lift 6 times a week HAHHAH your due for a burnout with his workouts... were talking about the kid who does on average 50 sets per workout.. haha jk man but good luck and dont wear urself down man.
ROFL:D

And hey I'm taking creatine now, I'm INVINCIBLE:evillaugh

[Alke]

cool bro'

six days week can lead to overtraining with some folks, but were talking about dedicated here. :D :D

this is why I am suggesting to randomly destroy (do lots of sets) for two different exercises each week, which ties in his previous training methodology to this new routine while enabling enough time between BP to recover.

Give this at least 4 weeks before making any other changes bro', I am thinking the first two weeks you will be a bit sore just from the change more than from overtraining. And remember, your already creating a lot of changes with rotating your grip on bench......

Did you get cell-tech or have you bought pure creatine and plan on mixing it with malto-dextrin, or did you buy the stuff they sell here?

[Dedicated]

I buy my supplements locally at a health food store.
I picked up some protein, 5.5lbs for $30. Totals 86 servings, 22g of protein per serving.
I also picked up just creatine monohydrate, the white powder, it looks like cocaine lol. It was $30 for 2.6lbs. Not sure if that's a good deal or not but it seems like a ton of creatine considering the serving size of 5grams(1 heaping teaspoon) a day heh.

Yea I bet I will be sore, and yea the changing of the grip really destroyed my chest, more than I had thought I think.

I can't find maltodextrin or dextrose locally, gonna have to order online.

[Dedicated]

Triceps.

Close Grip Bench
100lbs X 15
135lbs X 10
145lbs X 5 Too close
150lbs X 5
145lbs X 5
135lbs X 5
100lbs X 15
Skullcrushers
45lbs X 20
65lbs X 10
75lbs X 10
75lbs X 10
Tricep Kickbacks
12lbs X 10
15lbs X 10
12lbs X 10

Total time = 27minutes or so.

Biceps tommorow.

[Crystallio]

That's a pretty good deal on the creatine. I've seen nice results since I started using it about 4 weeks ago. And yeah, it does look suspiciously like cocaine :)

Good job on the close grip presses.

[drew]

Speaking of cocaine. One of my friends saw my bag of chalk on the floor in my room and was all concerned about me. "What was that white powder in your room???" Straight-faced I go "heroin". LMAO

Dedicated, whatever split you switch to, I'm sure it won't be enough for you. lol

[Dedicated]

Biceps

EZ-Bar Curls
50lbs X 12
70lbs X 8
70lbs X 8
80lbs X 4
70lbs X 8
50lbs X 12
Concentration Curls
40lbs X 5
30lbs X 6
Hammer Curls
30lbs X 10
40lbs X 6
Dumbell Curls
25lbs X 8

Total time = 16 minutes

[Dedicated]

Crystallio Thanks man.

drew Heheh I dunno, only time will tell I guess, gotta do shoulders today

[Coke]

nice, quick -short and sweet curl jockey stuff mang - :D

[Scott S]

I used to call 'em "speedball shakes" -- some tan powder from this bag, about as much white powder from that bag, and a little white powder from another bag to balance it all out. :evillaugh:

[Dedicated]

Shoulders.

Standing Military Press
70lbs X 10
100lbs X 5
120lbs X 7
120lbs X 5
100lbs X 8
Lateral Raises
12lbs X 10
20lbs X 8
15lbs X 8
Seated Rear Lateral Raises
8lbs X 10
12lbs X 8
15lbs X 6
Cuban Rotations
20lbs X 12
20lbs X 12
20lbs X 12
External Rotations
8lbs X 12
8lbs X 12
8lbs X 12

Was a very quick workout, not long at all. Left shoulder was on fire afterwards. Legs tommorow.

[Dedicated]

CoCoa Heh thanks. Yea it was really quick, I guess because I only worked one muscle.

Scott ROFL:D

I worked shoulders hard yesterday, felt it today. I was supposed to do legs today...but I was forced to take today off because I didn't have any time to workout. I just now got time to relax and do nothing but now it's time for bed, sigh lol. On the bright side I got alot of things done today. Now that I sit back and think about it I realize how busy I really was today, considering that I have weights here in my home I can workout anytime, but I still didn't have time, crazy! Tommorow I plan to do legs and relax a little afterwards. Also I think I'm gonna try to lay off the alcohol and weed this weekend and maybe just stay home and relax:)

[Max-Mex]

Originally posted by Dedicated
[b]Also I think I'm gonna try to lay off the alcohol and weed this weekend and maybe just stay home and relax:)

Liar......

[Dedicated]

Legs.

Squats
100lbs X 8 Felt pressure on both knees, I'll try again next week.
Barbell Lunges
45lbs X 12
65lbs X 12
85lbs X 12
90lbs X 8 90 felt so much heavier than 85 lol
85lbs X 12
Dumbell Lunges
40lbs X 8
40lbs X 8
25lbs X 14
25lbs X 12
Leg Curls
25lbs X 12
50lbs X 8 This set felt strong
50lbs X 8 This one not nearly as strong
35lbs X 14
25lbs X 10

Max It was close, real close, but I stayed home:D.

I like this routine so far.

[Xand]

Workouts looking pretty consistant. Nice Leg day.

[Coke]

...lots of lunges in here - good session bro!

[drew]

D - have you thought about trying some hack squats instead of full squats? It might take some pressure off your knees for a while without sacrificing a whole lot.

Looking good though, as always.

[Crystallio]

Those lunges are impressive. Nice job.

[Dedicated]

Xand Welcome to my journal and thanks.

CoCoa Actually I didn't think it was that many, but now I am really feeling the effects of it so I guess it was quite a few, hurts lol.

drew No I haven't, something to consider, thanks man.

Crystallio Thanks:)


Major ass and leg DOMS today, I'm glad today is an offday. Tommorow I will do chest. I hope this routine works, I am eating very well and getting plenty of rest since I am hitting each bodypart only once each week. I do however need to make sure I get plenty of sleep at night, other than that everything should be perfect and I should make some gains. I'm gonna give it at least 4 weeks like Kenn suggested, I'm feeling confident that it will work.



Offtopic: I was reading Crystallio's post in the general section and saw that ballmer video and I remembered I used to have a Steve Ballmer avatar, well I googled for it and came across this avatar of this hot chick. I think it's a good avatar to use cause it will motivate me to lift when I don't feel like it. Hot chicks are always the best motivators imo. Anyways sucks cause I had to resize it blah.

Edit - Yea got it to work! The original gif came with 37 beautiful frames, so had to narrow it down to just a few to keep it under 20,000 bytes heh.

[Max-Mex]

Booty call! Damn that's a nice butt.

[Dedicated]

Chest.

Bench
135lbs X 8
155lbs X 4
175lbs X 1
185lbs X 6
200lbs X 2
175lbs X 8
Incline Bench
165lbs X 8
165lbs X 5
165lbs X 3
Dumbell Bench
20lbs X 12
30lbs X 12
40lbs X 12
Flys
20lbs X 12
25lbs X 12
30lbs X 12

Back tommorow.

I weighed myself this morning, I'm up to 175.5lbs. Some of it is because of the creatine I bet, but the rest is probably fat+muscle.


Max Yes it is!

[drew]

Nice weight gain D!

Oh, and I've seen the full video of that chick before. She's actually wearing a Wonderbread shirt, and in the full one, you see a lot more than a thong-clad ass. :D

[Dedicated]

Haha cool didn't know there was a full video.

It really is motivating, I mean guys who look like me have a real slim chance of getting girls who look like that, so it helps when I'm feeling lazy and don't want to workout:)

The weight gain is probably mostly fat, I tend to eat lots of food lol. I imagine some was muscle though. I was down to 163ish or so at one point a few weeks ago so that's lots of weight to gain.

I really need to start doing cardio again. I moved my stairstepper into an area where it is easily accessible once again, previously it was shoved in a corner surrounded by junk so accessing it was a hassle. Maybe tommorow after back I will do some cardio, need motivation, hopefully the avatar works again like it did today lol.

[Dedicated]

Shoulders and HIIT.

Standing Barbell Military Press
65lbs X 8
Standing Dumbell Military Press
30lbs X 8
35lbs X 7
Seated Rear Lateral Raises
12lbs X 8
12lbs X 8
15lbs X 4

HIIT on Stairclimber
~3 minutes warmup
~4 minutes of 6 seconds at 100% intensity with 9 seconds low intensity
~3 minutes cooldown

Right shoulder is bothering me, so took it very easy. I hurt it doing ezbar curls, this was probably due to bad form.
Since last posting I have done back, tris, bis, and today I did shoulders. I took a few days off. I also did 1 HIIT session since I last posted. I didn't do deadlifts my last back workout, I'm considering dropping them because I really need someone to physically show me how to do them. Tommorow I'm gonna try to do legs and maybe some more HIIT.


On another note, it's funny how things in life change so rapidly, we really don't know what to expect. I say this because I got LAID and met a great girl who is now my girlfriend. This is a huge thing for me, I think one of the things I was missing in my life was a good girl. She is crazy about me I love it, she says I am "strong" and have big "muscles" lol. I'm a short guy so at 172lbs I'm not that small looking I guess hehe.

[Max-Mex]

I guess your back? Cool.

Btw, I think you should add "Have sex like an animal." to your sig.

[Alke]

hey dedicated, whats new.....oh I see you get a girl and forget about us LOL

[Dedicated]

Originally posted by Max-Mex
I guess your back? Cool.

Btw, I think you should add "Have sex like an animal." to your sig.
Yea I'm back, after I left I started losing my motivation, so had to come back. It was either that or I would have probably ended up quitting lifting. Kind of weird how anonymous people over the internet can really have an influence on you.

[Dedicated]

Originally posted by Kenn
hey dedicated, whats new.....oh I see you get a girl and forget about us LOL
LOL yea that could have been a part of it haha. Man she seems really cool so far, I just hope she really is the way she comes off to be. Seems to good to be true, always does at first:) But hey, what can you do you know heh.

[Scott S]

Originally posted by Dedicated

Yea I'm back, after I left I started losing my motivation, so had to come back. It was either that or I would have probably ended up quitting lifting. Kind of weird how anonymous people over the internet can really have an influence on you.

Damn straight! Don't let those "real" people distract you from lifting!!

[drew]

Glad to have you back D. I agree, the main reason I can keep motivated is everyone here.

[aka23]

Dedicated,

Welcome back. I am glad that you are posting again. Those short HIIT intervals sound awkward. Did you switch the speed of the stairclimber every 6-9 seconds?

[Dedicated]

Originally posted by aka23
Dedicated,

Welcome back. I am glad that you are posting again. Those short HIIT intervals sound awkward. Did you switch the speed of the stairclimber every 6-9 seconds?

Scott Hehe yea you know it man.

Drew Yea definitely, it's good to be back.

Aka Here this will explain better than I can hehe, here is a quote from the thread "More reasons that HIIT rules"

Found this link on Supertraining-- it points to an MFW discussion regarding interval training specifically for fat loss.

I've been saying for awhile now that shorter, harder intervals are better for fat-burning than using 20 or 30 second bursts, and this seems to lend to that argument, but with a bit of a twist.

The study notes that, given equal treadmill speed and work duration, fat oxidation was 3 times lower in the group that used 24 second work intervals and 36 second rest intervals, compared to a group using 6s/9s ratios.

"The decline in muscle oxygenation during work was correlated
with mean lactate concentration (r = 0.68; n = 12). Lower
levels of fat oxidation occurred concurrent with accelerated
carbohydrate metabolism, increases in lactate and pyruvate and reduced
muscle O(2) availability. These changes were associated with
proportionately longer work and recovery periods, despite identical
treadmill speed and total work duration. The proposal that a metabolic
regulatory factor within the muscle fibre retards fat oxidation under
these conditions is supported by the current findings."


So basically shorter intervals are better I would think? I chose those because the study used them and was successful using them. Now how I actually do it is a little different. I have a portable cd player and so when I'm doing the intervals I look at the time and just do 6 seconds with EVERYTHING in me then 9 seconds slow. It really kicks my ass because I give it my all for those 6 seconds. The stairclimber is old, it has no settings whatsoever so I just time it myself. Doing any more than what I did today would be hard, I guess I will slowly work up to it, it's difficult to give it 100% effort like that. Anyways do you think this would work?

On a side note, had a great night, went out with the girlfriend, god she rocks, so awesome, she really is so into me it's great, and of course I'm into her. I just don't want to get too into her, she seems so perfect, my friends like her, I like her, life is good right now, very good:D. Legs tommorow!!!

[aka23]

Originally posted by Dedicated
So basically shorter intervals are better I would think? I chose those because the study used them and was successful using them. Now how I actually do it is a little different. I have a portable cd player and so when I'm doing the intervals I look at the time and just do 6 seconds with EVERYTHING in me then 9 seconds slow. It really kicks my ass because I give it my all for those 6 seconds. The stairclimber is old, it has no settings whatsoever so I just time it myself. Doing any more than what I did today would be hard, I guess I will slowly work up to it, it's difficult to give it 100% effort like that. Anyways do you think this would work?

I would be interested in viewing the full study. I suspect they measured fat oxidation during or only for a short time after the exercise. I would expect longer intervals that deplete glycogen and increase blood lactate would cause more fat burning after the activity is complete, while I would expect shorter intervals like the one mentioned the study to be better at burning fat during the activity. A different study mentioned in The Lore of Running by Noakes found that 60 second intervals depleted glycogen and increased lactate rapidly, 30 second intervals reached a steady state lactate level after an initial rise, and 10 second intervals had little effect on lactate concentrations and glycogen levels. As the interval size increased, glycogen levels decreased more rapidly and lactate concentrations increased. He explains the data as follows:

"Exercise to exhaustion in less than 6 to 10 seconds stresses creatine phosphate and glycolytic metabolism maximally and is probably limited by the accumulation of Pi, H+, and Mg++; blood lactate levels remain relatively low. During intervals lasting 6 to 30 seconds glycolysis is the predominant energy source, but the recovery period allows sufficient time for removal of all the lactate and protons produced during the exercise period. Thus, steady-state blood lactate levels are reached after two or three intervals. The benefit of this form of interval training may be to speed up the rate of lactate removal from muscle during the recovery period.

Finally, interval sessions of longer than 30 seconds cause a maximum contribution of glycolysis to energy production resulting in a progressive accumulation of lactate and protons, because the recovery metabolism is too slow to prevent their accumulation. This type of interval training stresses the buffering systems of muscle maximally and will adapt the muscle for performance at low PH levels."

HIIT increases metabolism more than standard cardio, and exerts a steady state nutrient partitioning effect that helps one lose bf while maintaining weight. Some types of intervals have been shown in research to increase certain aspects of cardiovascular fitness in a dramatic fashion, such as VO2Max. The ideal type of interval program depends on your goals. Short intervals with near max intensity and full recovery tend to be better for nutrient partitioning, while incomplete recovery tends to produce more rapid cardiovascular benefits. Different lengths of intervals stress and improve different systems.

I think your idea of working up to the higher intensities and durations gradually is a good one. HIIT carries a high risk of injury in beginners, there is also an increaesed risk of overtraining the legs. I also think that the HIIT could work well on the stairclimber in the method you described.

[PowerManDL]

I posted the abstract to it a long time ago. Its in one of the HIIT threads in the "best of" thread in bb/fitness.

The gist of it was that intervals of <10 seconds burned more fat directly due to the contribution of myoglobin to the oxidation process. Myoglobin depletes very rapidly under intensive conditions, but also regenerates during the EPOC period. Myoglobin (or rather its absence) was the "retardant factor" they mentioned that inhibited oxidation.

Truthfully I'm not convinced that lactate accumulation in and of itself is the goal here in terms of sheer partitioning effects. Maximal anaerobic work, however, most certainly is, so in that respect using a shorter interval period won't hurt anything from a body comp perspective. Whether or not the extra oxidation stimulated by myoglobin's contribution is of any consequence remains to be seen, however.

When I first posted the study I made it very clear that no one should actually *try* to keep a 6-9 second interval because in most cases its too impractical and there's no conclusive evidence that it actually helps out. What initially I took away from the study is that you could potentially maximize fat oxidation both during and after the actual exercise....but on further study I changed my mind a bit, at least in lieu of further evidence.

At this point I really don't know how much the oxidative actions would inhibit the glycolytic mechanisms, which are what must be maximally activated to achieve HIIT's "magic." So it could actually end up being detrimental, pending further study.

[JuniorMint6669]

Dedicated: welcome back. my head is spinning because of your journal once again. at least this time its aka's and pm's fault and not your 77 sets of curls :D I agree about this site being motivating. Reading about others lifting makes me wanna go lift, kinda like commercials that make you wanna buy stuff or like watching porn makes you wanna have sex. Funny how things work.

[Coke]

...these folks around here ain't shxx - :D j/k we is a fine bunch bro...good to see you man!

[Dedicated]

Legs.

Barbell Lunges
45lbs X 14
65lbs X 12
85lbs X 12
95lbs X 12 (PB)
Leg Curls
25lbs X 15
45lbs X 12
35lbs X 12
Walking Dumbell Lunges
30lbs X 18
30lbs X 14
30lbs X 11

Awesome workout, strength was very high. I had taken yesterday off and tommorow is my scheduled offday. I'm gonna go ahead and do chest tommorow and skip that offday because of this. Sleep was bad last night, I had to wake up very early to study for an exam this morning. I also took Two Ripped Fuel w/ephedrine this morning. It had been a while since I took these so this might be the cause of the strength. It's hard to say because I took them at around 7am and worked out at around 2pm. Also I was feeling VERY lethargic before the workout, so it's possible that the stimulant effect of the ripped fuel had faded and this really was a genuine strength increase. If it was, I think I can thank this routine as well as the extra couple of days off I took during the Thanksgiving Holiday. Tommorow will be chest, I will make an effort to get adequate sleep tonight.

aka Thanks for the kind words. Interesting stuff about HIIT, a little over my head though hehe.

powerman Yea I remember the focus was just mainly on using shorter intervals and not exactly using the 6/9.

aka and powerman You guys are so smart LOL, that was like way over my head:D. I guess I will try to mix it up and use different intervals from time to time then.

Juniormint LOL yea same here.

Cocoa You sure are, thanks bro!:):)


Offtopic Stuff
Finals soon, sucks. Also things are going good with the girlfriend, really good. She is nuts about me. Today in school I also noticed that other girls were eager to strike conversation with me. I think this is because they have seen me with my new girlfriend holding hands. Maybe they view me as a "no threat" type of guy because I am not single. Maybe this is the same reason that girls like gay men as friends as well. I think this is a good thing that girls like to talk to me, it does wonders for my confidence, although I am not the type of guy to date two girls at once. Also the other day when I was holding my girlfriend I realized that my arm is bigger than her head, makes me feel strong!

I think what attracts me to her is that she is rather innocent, however we did have sex on the 3rd date so I do not know if I buy the whole "innocent" deal. There were a few comments I picked up though that lead me to believe she does not have very much experience with sex at all. This turns me on because well...all my girlfriends have always been sluts:(

[HahnB]

Originally posted by Dedicated
Legs.

Barbell Lunges
45lbs X 14
65lbs X 12
85lbs X 12
95lbs X 12 (PB)
Leg Curls
25lbs X 15
45lbs X 12
35lbs X 12
Walking Dumbell Lunges
30lbs X 18
30lbs X 14
30lbs X 11

Awesome workout, strength was very high. I had taken yesterday off and tommorow is my scheduled offday. I'm gonna go ahead and do chest tommorow and skip that offday because of this. Sleep was bad last night, I had to wake up very early to study for an exam this morning. I also took Two Ripped Fuel w/ephedrine this morning. It had been a while since I took these so this might be the cause of the strength. It's hard to say because I took them at around 7am and worked out at around 2pm. Also I was feeling VERY lethargic before the workout, so it's possible that the stimulant effect of the ripped fuel had faded and this really was a genuine strength increase. If it was, I think I can thank this routine as well as the extra couple of days off I took during the Thanksgiving Holiday. Tommorow will be chest, I will make an effort to get adequate sleep tonight.

aka Thanks for the kind words. Interesting stuff about HIIT, a little over my head though hehe.

powerman Yea I remember the focus was just mainly on using shorter intervals and not exactly using the 6/9.

aka and powerman You guys are so smart LOL, that was like way over my head:D. I guess I will try to mix it up and use different intervals from time to time then.

Juniormint LOL yea same here.

Cocoa You sure are, thanks bro!:):)


Offtopic Stuff
Finals soon, sucks. Also things are going good with the girlfriend, really good. She is nuts about me. Today in school I also noticed that other girls were eager to strike conversation with me. I think this is because they have seen me with my new girlfriend holding hands. Maybe they view me as a "no threat" type of guy because I am not single. Maybe this is the same reason that girls like gay men as friends as well. I think this is a good thing that girls like to talk to me, it does wonders for my confidence, although I am not the type of guy to date two girls at once. Also the other day when I was holding my girlfriend I realized that my arm is bigger than her head, makes me feel strong!

I think what attracts me to her is that she is rather innocent, however we did have sex on the 3rd date so I do not know if I buy the whole "innocent" deal. There were a few comments I picked up though that lead me to believe she does not have very much experience with sex at all. This turns me on because well...all my girlfriends have always been sluts:(

Good to see you back.

The girl sounds nice so far. A little experience in bed is a plus for me. The last thing you want is a girl that you have to teach everything to in bed, that is a turn off for a lot of guys. Innocent girl are attractive- I agree. Tupac said it best "must be a lady in the light but real freaky in the dark":D

[drew]

GO TAP THAT COOLIE TIGER! lol

Nice work nice work. All around D.

[Dedicated]

Hahn Yea I am teaching her, well she is learning from doing I guess:) I feel like I'm corrupting her I'm so bad lol. Lately I have been having so much sex it's ridiculous. NO sex today. Before this girl I went a good while without getting laid, apparently I've become quite the animal in the sac lol. Maybe with age you get better lol.

Drew Hehe thanks man, you are quite the PIMP yourself.

Well I took yesterday off. I loaded 100lbs on the bench, hit it 4 times, right shoulder felt weak. Then loaded 150lbs did it 2 times and didn't get 3 because my right shoulder felt like it could "give out". So today not sure what to do hmm. Maybe I will just try some flys? Wonder if that will aggravate my shoulder, I need to work chest! I also need to study for a Mathematics exam tommorow, it isn't a final but it is pretty difficult stuff.

[Dedicated]

Chest and HIIT.

Bench Shoulder problems blah
100lbs X 15
135lbs X 9 On rep #9 shoulder felt it
160lbs X 4 Chose to do no more than this for now
Flys
20lbs X 10
30lbs X 10
35lbs X 10
20lbs X 20
25lbs X 10
30lbs X 10

HIIT on Stairclimber
~3 minutes warmup
~3 minutes of 6 seconds 100% intensity with 9 second low intensity
~4 minutes cool down


Back tommorow. I will be doing closegrips the day after tommorow on triceps day, I hope the shoulder will be ok for those, I think it might. My shoulder does not hurt, it just feels weak, like when I am lifting it feels like it can give out if I push too hard.

[Dedicated]

Took yesterday and today off. Guess I will try and do back tommorow, I'm such a slacker.

[Dedicated]

Back, Abs, and HIIT.

Pullups I weighed in at 178.5lbs for these(with shoes and stuff)
BW X 5 Nice considering my RM was 5 reps at 165lbs or so, felt strong here
BW X 3
BW X 4
BW X 2
Chinups
BW X 3
BW X 3
BW X 4
Bent Over Barbell Rows
100lbs X 15
135lbs X 10
155lbs X 8
165lbs X 5
135lbs X 12
Shrugs
135lbs X 10
185lbs X 9 Forearms had a huge PUMP after this, only did 9 because of grip...
185lbs X 6
135lbs X 20
Overhead Shrugs
45lbs X 20
100lbs X 20 Too much front delt involvement here, felt a little uncomfortable hmm
Ab Rolls With the ab wheel thing
BW X 20
BW X 20
Russian Twists I counted the movement from 1 side to the other as 1 rep, last time I might have counted a left to right and then back to left movement as 1 rep hmm..
BW X 20 Wow huge burn, what a rush
BW X 20
BW X 20
Plate Crunches
BW X 20
45lbs X 20
45lbs X 20
Situps
BW X 20 Wow these were hard, I had no foot support so had to really focus on keeping my feet grounded
BW X 10

HIIT on Stairclimber
~3 minutes warmup
~4 minutes 12 seconds of 6 seconds 100% intensity with 9 seconds low intensity
~3 minutes cooldown

I worked out very very hard today. Tommorow I will try to do triceps, I bet I will be very sore tommorow after today. I'm hoping that my shoulder does not interfere with my tricep day, in particular with the close grip bench press. On shoulder day I might not do the barbell military presses and instead do the dumbell military press. The problem with this is that the heaviest dumbells I have are 40lbs; for now this is sufficient, but in the future I will need heavier dumbells. Regardless, since 40lbs is more than enough weight for now, I might try and do those on shoulder day. It's funny because I can do 6-8 reps with 120lbs on the barbell but 40lbs is really heavy with the dumbells hehe.


Other Stuff
Going on vacation soon, will be fun! Things are going great with the girlfriend still, she is still crazy about me, I don't see it, it must be because I am a nice guy because she could definitely get a better looking guy than me; I still need to lose a few pounds around the waist:) I got an A on a trigonometry test I took recently, this was a huge shock, and I also have an A in the class(barely), very excited about this. It has done wonders for my confidence and I am going to study tons for the finals because I can pull an A in the class if I do well. Hmm what else, that's about it. Triceps tommorow!

[Alke]

hey dedicated, wow....so are you gaining weight?

when did you start having shoulders troubles? I dont think CGBP would affect your shoulder too much as most of the stress would be on triceps for the movement. I think you use more shoulder in a regular bench.

I think the higher the reps the better on those twists. Of the stuff I read on twists, the common denomiator was low reps = obliques / high reps = abs.

nice job on plate crunches too!

sounds like you got math licked, I dont like math class....all this stuff about bell curves, histograms, laws of probability, parametric equations - I thought I was in ART school for crying out loud LOL

[Dedicated]

Triceps.

Close Grip Bench
45lbs X 20
95lbs X 15
135lbs X 10
155lbs X 5 Long break after this set, got interrupted
135lbs X 10
135lbs X 7
135lbs X 6
Skullcrushers
45lbs X 15
65lbs X 12
85lbs X 8
65lbs X 15
65lbs X 15
Kickbacks
8lbs x 12
12lbs X 12
15lbs X 12
20lbs X 12
25lbs X 8



Ya I am gaining weight. It could be the water weight from the creatine, the new routine that allows for more recovery time, or both. Not sure when the shoulder troubles started, and yea it didn't bother me during the CG bench. Biceps tommorow.

[Max-Mex]

Took yesterday and today off. Guess I will try and do back tommorow, I'm such a slacker.

It's called...getting laid.

[Alke]

cool, tear those arms up dedicated!

[drew]

Great tricep work D.

[Saint Patrick]

18 sets for triceps DAMN!

[aka23]

Triceps.
...
It could be the water weight from the creatine, the new routine that allows for more recovery time, or both. Not sure when the shoulder troubles started, and yea it didn't bother me during the CG bench. Biceps tommorow.

That is certainly a lot of triceps work. Your new routine sounds interesting. Does your split look something like below? Are you doing a pump-style training with short rests between sets?

Shoulders
Legs
Chest, Abs, HIIT
Back, Abs, HIIT
Triceps
Biceps

[Dedicated]

Max Haha yea.

Kenn Ya they hurt now lol.

Drew Thanks man.

St. Patrick I know it's crazy, I'm REALLY feeling it today lol.


Didn't workout today, I couldn't freaking move. The soreness in my back, especially my lats, and the soreness in my triceps was real bad lol, I love it though:D. What really kept me from working out was the soreness in my forearms, otherwise I could have worked biceps without any problems. This is obviously from the pulling on back day, I really pushed it that day and it had been over a week since I had done back. Tommorow I will do biceps because my forearms should be more recovered by then. I might do some HIIT or light cardio then also. Tommorow and Sunday I also need to STUDY for finals. I have 2 hard finals and one easy final which I am not going to study for.

Saw the girlfriend again today, she doesn't drink or smoke weed or even cigarretes so it kind of keeps me from doing those things. This is a good thing I think. I was gonna drink tonight but because I was hanging out with her I chose not to. It's kind of awkward to drink when the other person does not drink, same for weed and stuff. It's weird to have a "good" girl for a girlfriend, especially because lots of my friends are potheads. I kind of like it though so far, girls who smoke weed are a turn-off to me now, probably because most of my other girlfriends smoked weed and well, we broke up and they suck.

Also I have been eating alot recently. I guess I gotta workout harder and do more HIIT so I don't get really fat lol. I hate cutting, but maybe when the new year arrives I will. I know that if I count every calorie I will lose fat, but I don't know if I'm ready to do that again. I wanna get big:)

[Dedicated]

That is certainly a lot of triceps work. Your new routine sounds interesting. Does your split look something like below? Are you doing a pump-style training with short rests between sets?

Shoulders
Legs
Chest, Abs, HIIT
Back, Abs, HIIT
Triceps
Biceps
Woops you must have posted just as I did hehe.
My new split goes like this...
1. Chest
2. Back and Abs
3. Triceps
4. Biceps
5. Shoulders
6. Legs
7. Off

Unfortunately I have had to take extra offdays. And yup I do workout like that now with short rests in-between sets. I just try to work the muscle really well. Also my workouts are rather short, never very long. I think this is because I only work one muscle, although on leg day I do some hamstring work along with the lunges. I hope that next week, with school being over on Wednesday, that I can do it without extra offdays, although I will be going on vacation on Christmas Day for about a week. The HIIT I just do whenever, I want to try to do as much as possible, and maybe incorporate some regular cardio also. I noticed you do lots of cardio and HIIT and that is actually the main reason I want to try to do more. The only reason I did not do any today was to let my legs rest, I don't want to overtrain my legs, I've done this before with jogging and only ended up injuring myself. I used to run 5 miles a day but had to stop due to shin splits. I also hurt my knee around the same time so I stopped jogging.

[HahnB]

looking good man, keep at them close grips, they will work wonders for you:)

[Dedicated]

Biceps.

EZ-Bar Curls
50lbs X 10
70lbs X 10
90lbs X 6
80lbs X 8
60lbs X 10
Concentration Curls
30lbs X 10
40lbs X 6
25lbs X 12
Hammer Curls
20lbs X 8 Just getting the feel for it
40lbs X 6
30lbs X 3 Got interrupted here so only did 3
30lbs X 8

Decent, the workout took 22-24 minutes. Shoulders tommorow.

[Coke]

Nice work on those bi's...I did not know you were a curl jockey bro-:D, j/k

[Dedicated]

I'm a wannabe curljockey hehe, Curl Jockeys have big arms! Mine are barely 15 inches hehe. My bi's are really sore today, and my shoulder hurts dunno why, maybe it's from all those curls and using bad form hmm. Anyways taking today off, been studying all day long.

[pruneman]

nice workout curl jockey

[Dedicated]

Hey what's up pruneman. Well I took yesterday and today off, I've been studying nonstop for finals. Tommorow I might work out if I have time.

[Alke]

hey dedicated, good luck with the finals and stuff

and watch those curls, they WILL do a number on your shoulder. I cheat myself on curls sometimes, but ONLY on the last two reps of a heavy day, and even then my shoulder can sometimes be a bit tender from the cheating movement and extra tension.

session looks great though bro', nice concentration work after all that.

Do you do seated and elbow across the knee, or standing - bent over - arm hanging free? I have heard mixed opinions on either style.

[Dedicated]

Hey Kenn, ya they sure can, I need to watch myself on the curls next time.
I do seated and elbow across the knee for the concentration curls.

And thanks I will need all the luck I can get, I studied literally non-stop, so much information lol. It's a shame, I wish I would have put more effort in at the beginning of the semester, especially since I took 2 Mathematics classes, it would have made this much easier. I just hope I get at least a B in both Math classes, A's are still possible at this point also, but I don't wanna get cocky about it hehe. Next semester I will be taking Calculus and Physics and I will not make the mistake of procrastinating like I did this time.

[Coke]

Good luck with it all bro, and I mean everything! - :)

[drew]

Hey D, good luck with the Finals. And don't worry about the Calc and Physics, your journal has a resident pro in both those subjects. So don't hesitate to ask :D

[Dedicated]

CoCoa Thanks man:)

Drew Sweet that rocks:)

I just took my last math final, did ok I think. So far out of the six courses I am taking now I have gotten two grades, and both are A's! I don't want to get cocky but there is a possibility that I will pull 6 A's this semester. If I don't no biggy.

Just ate, gonna let the food digest and then will do some shoulder work. Gonna try and take it slow when working shoulders and will probably avoid the barbell military and do something else for the front delts. I have my last final tonight, but it's a computer programming final, soooo easy I don't have to study at all for that.

[drew]

D, have you tried Arnold Press for the front delt? I find they're far less stress than military.

[Dedicated]

Nope haven't, will try it just looked at a video of it thanks.

[Dedicated]

Shoulders.

Arnold Press These were fun, thanks drew. I bet I could do more weight though. 45's or even 50's "maybe".
20lbs X 10
30lbs X 10
40lbs X 8
40lbs X 8
Lateral Raises
20lbs X 8
20lbs X 8
Seated Rear Lateral Raises
12lbs X 8
15lbs X 8
Cuban Rotations
20lbs X 12
20lbs X 12
External Rotations
8lbs X 15
8lbs X 15


Legs tommorow.

[drew]

:thumbup:

[Dedicated]

Legs.

Barbell Lunges
45lbs X 12
65lbs X 12
85lbs X 12
Leg Curls
25lbs X 12
45lbs X 12
50lbs X 10
35lbs X 15
Walking Dumbell Lunges
30lbs X 16
30lbs X 18
30lbs X 12


Tommorow is a scheduled off-day, but since I have been taking extra offdays I might workout. Chest is next. I wonder if benching will bother my shoulder, it feels great today. BTW todays workout like all my others lately was very very quick.

[Mik]

Wow! That's alot of lunges. You should be good and sore tomorrow. Nice work Dedicated.

[Dedicated]

Hi Mik, yea I'm sore today, my ass hurts lol. Took today off, didn't have time to workout really, after work I was just way too tired blah.


I bought some arginine and yohimbe today, anyone know how much to take of each? Chest tommorow for sure.

[Dedicated]

Chest.

Bench
45lbs X 20
95lbs X 10
135lbs X 10
155lbs X 6
185lbs X 6
185lbs X 5
135lbs X 12
Flys
30lbs X 10
35lbs X 10

Short quick chest workout. It had been a while since I last benched, about 2 weeks or so because my last chest workout all I did was flys because of my shoulder. I think my shoulder is MUCH better now:) Overall it was good to see I could hit 185lbs X 6, as my 6 rep max is 190lbs X 6. With a spotter I think I could have pushed 8 reps at 185lbs, hard to say.

I did some research on the arginine and apparently it's ok to take a few grams a day, 3-17 grams were used in most studies supposedly with no sides. The yohimbe is a little unclear because the stuff I bought does not indicate the exact amount of yohimbine that comes from the yohimbe bark. I'm considering calling the company that makes the product to ask. No more than 40mg of actual yohimbine should be taken daily, so I want to stay under that dose to avoid the more severe sides associated with extremely high intake of yohimbe. Prescription Yohimbine comes in 5.4 milligram doses so that would be an ideal amount to start off with but again the product I purchased doesn't indicate the amount of actual yohimbine.

Anyways tommorow I will do back probably.

[Alke]

hey dedicated, nice benching bro', you'll be doing 205x6 soon!

to be honest, my experience with extra arginine supplementation was that I havent noticed any difference in my workouts with or without it. I already get around 4 grams of arginine in my protein powder and in my protein bars....so taking extra (up to 9 grams) in supplement form just didnt have enough benefits to warrant spending extra money on it.

just my .02

[Dedicated]

Hmm interesting, maybe the "great" feeling I'm getting is from the yohimbe. When I run out of arginine I won't buy anymore then probably, although it's dirt cheap hehe. Also sexually I feel like a beast now, really crazy, the gf was like wow, it's great:). Back tommorow, can't wait, so much energy! It's not like an ECA kind of energy, no jitters or anything, really great, it feels more natural.

Also I definitely have a pump, almost all day. I just feel strong all over and my muscles feel full. Not sure if it's the arginine or yohimbe though.

[Dedicated]

Back and Abs.

Pullups
BW X 5
BW X 4
BW X 3
Bent Over Barbell Rows
135lbs X 10
155lbs X 9
165lbs X 6
135lbs X 15
Plate Crunches
45lbs X 35
45lbs X 20
Russian Twists
BW X 20
BW X 20
Situps
BW X 20
BW X 12

Took about 20-21 minutes, very quick workout. Triceps tommorow.

[drew]

Looking good man. Nice rows there.

[Dedicated]

Thanks drew.

I took today off, will hit the triceps tommorow I guess. Going on vacation soon, no lifting during that time.

[Dedicated]

Triceps.

Close Grip Bench
45lbs X 20
135lbs X 16
155lbs X 6
Skullcrushers
45lbs X 12
65lbs X 10
85lbs X 10
90lbs X 10
Kickbacks
20lbs X 15
30lbs X 10

Short and quick, 17 minutes. Biceps Tommorow.

[drew]

Nice! Short and sweet.

[HahnB]

Nice close grip, whats your favorite tricep exersise?

[Dedicated]

Thanks drew.

Hmm I think close grip is probably my favorite. I only did 2 worksets last time though because I was feeling it too much in my shoulders. I was putting my elbows in and I think that is supposed to take the shoulders out of the movement? Anyways yea, closegrips are the most fun. Gonna do biceps in a bit after the food digests, god I'm such a pig.

Yesterday weighed in at 182.5lbs lol. This was at night and I probably had lots of water weight etc so not an accurate measurment.

[Dedicated]

Biceps.

EZ-Bar Curls
50lbs X 8
80lbs X 8
100lbs X 5
Concentration Curls
40lbs X 10
40lbs X 9

WOW. It was a quick workout and I decided to stop after the concentration curls. I was gonna do another set at like 25lbs for high reps to finish my biceps off but figured I would stop. I can't believe I got 40lbs X 10 this is crazy. After I get back from vacation I'm gonna make a real effort to maybe pick up some 50lb dumbells. Shoulders tommorow. Tommorow is my LAST workout then I will have 9 days off because I am going on vacation. No lifting or supplements like creatine or fish oil, or even multivitamins during those 9 days. I have Such a huge PUMP as I type this, it's freaking great, I love lifting weights!:)


EDIT***

I'm considering doing everything BUT biceps tommorow since I will be taking a 9 day lay-off. This would let everything recover over the 9 days and stuff like legs and chest wouldn't experience such a long lay-off. Still unsure, will decide tommorow. Also this way when I get back from vacation I could just pick a bodypart and work it and start off there.

[Dedicated]

Shoulders.

Arnold Press
20lbs X 10
30lbs X 10


At least I tried, didn't have the time, so rushed today. Going on vacation I will be gone for 9 days. No supplements or training during this time. I plan to drink like a madman. My next workout will be next year!

[Dedicated]

I'm Back.

[JuniorMint6669]

'Bout ****ing time.

;) welcome back

[Scott S]

wb. I'm starting to really like close-grips, BTW.

[Dedicated]

Biceps.

EZ-Bar Curls
50lbs X 8
90lbs X 8 Wow really strong here, shows what time off(adequate rest?) can do for strength. Form wasn't that bad at all, but wasn't flawless either.
90lbs X 6
Concentration Curls
40lbs X 8
40lbs X 8


Took about 10 minutes. I chose Biceps because I'm going out tonight and I "just" ate and really wanted to workout without getting sick. Shoulders tommorow.


Scott thanks man.

Junior yea it is about time, seems like forever. I bet I'm gonna be sore tommorow.

[Dedicated]

Shoulders and Cardio.

Standing Barbell Military Press These were excellent, form was great also
65lbs X 8 Warmup
95lbs X 8 Warmup
120lbs X 8 My best was 6 reps at this weight, good to see time off helped
120lbs X 6
Lateral Raises
25lbs X 9
20lbs X 10
Seated Rear Lateral Raises
12lbs X 15
15lbs X 9
Cuban Rotations
20lbs X 15
25lbs X 8 Wow 5lbs makes a HUGE difference with these
External Rotations
8lbs X 15
8lbs X 12
Cardio
~5 minutes stairstepper, very low intensity

Legs tommorow, I want to slowly introduce the cardio, let's see if I can keep it up. Also I stopped taking creatine, not sure if I will start with it again. I lost some weight over the holidays, today I weighed in at 174.5lbs. I'm certain all the weight I lost was water weight because I ate like a pig while on vacation.

On the other hand, I swear I looked a little less fat in the mirror, in particular in the abdomen area. I don't see how I could have lost fat while on vacation though. I did do ALOT of walking while on vacation, but I consumed large amounts of rum, coffee, and tons of high protein foods.

[drew]

Welcome back D. Looking good already.

[Coke]

:withstupi ...lol, I agree - Nice work bro

[Dedicated]

Legs and Cardio.

Squats Been a while, I sucked at these, felt out of breath.
95lbs X 8 Warmup
135lbs X 9
145lbs X 7
Leg Curls These were great
25lbs X 8 Warmup
55lbs X 14
45lbs X 15
Barbell Lunges
45lbs X 10 Warmup
65lbs X 8 Warmup
95lbs X 8 Personal best but form was horrid, too much weight, I'll try again next week at this weight probably.
Cardio
~10 minutes stairstepper, very low intensity

Drew and Cocoa thanks guys.

Tommorow is a scheduled off day, then Chest. I might skip the offday and do chest depending on how I feel. Also I want to do a little cardio tommorow if I can, again it depends on how I feel.

[drew]

Bust through the hurts man, it'll come back.

[Dedicated]

Chest.

Bench
135lbs X 10
155lbs X 6
185lbs X 7
200lbs X 3
Flys
20lbs X 8
30lbs X 12

Yea drew I busted through the hurts hehe.
Really short session, this was yesterdays. It was short because my girlfriend was over and she spotted me and well I wanted to make it quick:). I'm sooooo sore today, I stayed up all night and f4cked. I can barely walk my legs are so sore lol. Because of this I don't know if I will workout today, I need sleeeeeep. Maybe after a nap I will do a quick back session, will see how I feel later.

[drew]

Your girlfriend huh? Yeah, I could see why you would make it a quick workout. Had to get in some cardio right? :hump: lol

[Dedicated]

Heh yea, LOTS of cardio :hump:

My elbow hurts and I'm sore and tired. I think it's time for a day off and today might be it. Back and Abs tommorow.

[Max-Mex]

welcome back. Get back to it fool!

[Dedicated]

Back, Abs, and Cardio.

Pullups BW = 180.5lbs (weighed right before the 1st set)
BW X 5
BW X 4
Bent Over Barbell Rows
95lbs X 12 Warmup
185lbs X 7
170lbs X 7
155lbs X 9
Shrugs
155lbs X 20
155lbs X 16
Plate Crunches
BW X 20 Warmup
45lbs X 41
Russian Twists
BW X 31
BW+10lbs X 22
Situps
BW X 27
Cardio
~5 minutes stairstepper

Thanks Max:)

I took yesterday off. Triceps tommorow.

[JustinF]

Heh yea, LOTS of cardio :hump:

My elbow hurts and I'm sore and tired. I think it's time for a day off and today might be it. Back and Abs tommorow.

:scratch: LOL J/K

Nice session man.

[drew]

Great work D, and wow, you've gained some good weight too.

[Dedicated]

Triceps.

Close Grip Bench
45lbs X 20 Warmup
95lbs X 10 Warmup
160lbs X 9
160lbs X 6
Skullcrushers
45lbs X 12 Warmup
65lbs X 10 Warmup
90lbs X 10
95lbs X 10
Kickbacks
20lbs X 10
35lbs X 10

Justin and drew thanks. Yea I've gained weight, I thought it was the creatine but I haven't taken any for 2 weeks or so.

Good session, made really good progress, let's see if next session I can improve on this one. Biceps tommorow, gonna try and improve on my last bicep session, will be difficult! I might take an extra day off soon, I'm thinking after bicep day maybe, I wanna be 100% for shoulder day.

[drew]

Nice tricep workout D. Are you just cycling the Creatine?

[Dedicated]

Thanks. Nope not cycling, but when I went on vacation I didn't take my creatine with me so I stopped taking it. I don't think I will take it again for a while.

[Saint Patrick]

Damn a whole day just for tri's. Apparently it's working for you though. Your skulls and BB curls are higher than mine.

But at the same time I can do like 12 BW pullups @ 190. Go figure.


Overall lifts looking good man.

[Coke]

Good tricep work bro, I did a similar split about a month ago but it is usually shoulders before any arm work...

[Dedicated]

Saint Patrick - Thanks for the compliment, actually I use an EZ-Bar for the curls and a barbell for the skullcrushers. I don't include the weight of the ezbar though since it's a very crappy EZ-Bar and weighs close to nothing, maybe 5lbs lol. 12 pullups at your bodyweight is very impressive, hopefully beofore the summer I am at that level, seems difficult to make progress on pullups. If I can only get 5 reps again my next back workout I'm going to up the volume a bit on the pullups. About the whole thing working, I think it is "so far". Would I get better gains with a 3day split similiar to WBB? It's hard to say, when this stops working I will probably move to a 3 day split.

CoCoa - Thanks, hmm something to consider. If I were to do shoulders after tricep day then my shoulders would still be recovering from the close grip bench. I guess the same is true for doing it after arms though. I might take an extra day off after I do biceps.

I might do biceps today, just ate so gonna let the food digest and see if I can motivate myself to do it.

[Dedicated]

Biceps.

EZ-Bar Curls
50lbs X 10 Warmup
95lbs X 8
95lbs X 5
Concentration Curls
40lbs X 11
40lbs X 9

Short and heavy. Shoulders tommorow if I feel strong, if not I will take the day off.

[drew]

Damn D, I wish I could curl as much as you. Nice work.

[Coke]

:withstupi ...I cannot help but agree, Nice bi session man.

[Dedicated]

Thanks guys. I'm taking today off, exhausted.

[aka23]

I agree with the other posters. Those curls are very impressive. Nice work.

[JuniorMint6669]

Just so you know, from now on, i will think of you as "asshole" for your general chat post. Not in a bad way, but in a friendly way ;). As soon as I saw the thread, before I even opened it I thought to myself "That asshole, no ****ing way he is bragging". But sure enough, you were. Damn you!!!

Yes, i'm still bitter/jealous ;)

[Dedicated]

Thanks for the kind words aka, that means alot especially coming from you.

LOL junior I'll take that as a compliment:) You'll be pleased to know I did not have sex today! School started today and well I can't be f4cking all night like I did during vacation lol, I have responsibilities again now. *evilgrin*

But yea, school started today, I have the stereotypically hard courses, physics and calculus. Not sure how hard they really are but they have that reputation for being difficult. It's good to know that if I need help I can harass drew hehe.

I didn't workout today, and since I took yesterday off that's 2 days rest I got. Tommorow I will do shoulders for sure.

My diet for the past few days has been almost exclusively pizza. First I had Pizza Hut, then when that ran out I had Papa John's, then Papa John's again, then Domino's, and now Little Caesars. I'm so sick of pizza. I eat my first "healthy" meal in days as I write this, tilapia with rice, shrimp, and squid, mmm, it's definitely a change heh. I've been taking my multi, some extra vitamin C, and fish oil regularly so it's not all bad. I'm thinking of going on a cut, but I don't want to do it till I know I'm ready to count calories again and be serious about it.

[drew]

That's a lot of pizza, I'm jealous. :D

No worries about the physics and calculus. Just ask.

[Dedicated]

Shoulders.

Standing Barbell Military Press
95lbs X 8 Warmup
125lbs X 9 Huge improvement, +5lbs and +1 rep
125lbs X 5
Lateral Raises
25lbs X 10
20lbs x 12
Seated Rear Lateral Raises
15lbs X 10
12lbs X 15
Cuban Rotations
25lbs X 12
25lbs X 10
External Rotations
8lbs X 18
8lbs X 12

I was falling asleep today and had alot to do so I took some ripped fuel extreme(ephedra-free) that had been collecting dust so I could wake up and get things done. This could be part of the reason for the amazing improvement. Another factor to consider is the fact that I had plenty of time off before working shoulders. Improvements were seen pretty much all over, but the highlight was the 1st set of militaries. Next shoulder day I will attempt 130lbs and try to get as many reps as possible. I will also include an extra warmup next shoulder day if I remember. Legs tommorow.

Today I ate
Breakfast - 3 ham and cheese sandwiches fried in butter, 1 tall glass of whole milk
Lunch - 3 burgers from checkers
Dinner - Lots of pork with onions, 1-2 cups(cooked) of white rice, 1 tall glass of tea
Late night snack - Huge glass of a shake before bed(quaker oats + pb + whole milk + chocolate powder)

Not sure on the calories of all that

[Coke]

Good shoulder effort D...You will be bumping next session bro!

[Scott S]

Stimulants do wonderful things for my strength too. I'd take an E/C before every lifting session, but I wouldn't feel right about that.

[Dedicated]

CoCoa - Thanks for the support. Yea I'm really looking forward to the next shoulder session.

Scott - Yea I feel the same way.

Random stuff...
I have been devoting all my energy into progressing each session and hopefully I can continue to progress. I have also been pushing HARDER than I ever have, the worksets are done with maximum effort. Something I noticed today is that I have been working each bodypart once every 10 days. This seems like alot of time but with 6 different sessions it gives me only 4 days off for a total of 10 days before repeating. A typical 3 day split would give 4 days off and 3 different sessions for a total of 7 days before repeating so I'm actually getting less days off with my current routine, but my sessions are much shorter and that is why I think it is working. So basically I think the extra rest, combined with the extra effort and focus on progression is making things work for me. Tommorow I will see if this statement continues to hold ground as I will attempt to improve on the squats, lunges, and leg curls I did last session. Chest day will also be interesting as it will be difficult to improve on 185lbs X 7 on the bench. All worksets in my previous sessions since I have returned from vacation were taken to complete failure, I put forth every once of effort I had, so any improvements will definitely be nice. I will most likey take 1 day off after legs before doing chest.

Something else I noticed is that ever since is I have been pushing myself harder is that I am sweating like a pig after like my 3rd or 4th workset, it's crazy lol.

[Dedicated]

Legs.

Squats
95lbs X 8 Warmup
145lbs X 6
Leg Curls
25lbs X 8 Warmup
60lbs X 14
55lbs X 12
Lunges
45lbs X 12 Warmup
65lbs X 12 Warmup
95lbs X 12 Form was better, but not flawless.
85lbs X 12

Ok I guess, made an improvement as my form was much better at 95lbs this time. I probably won't do squats next time, felt it too much in my lower back because my form is probably horrid. Nice improvement on the leg curls also this time. Next time I will start at 95lbs and depending on how good my form is make the second set 85lbs or higher. Next leg session I will start with lunges, then do leg curls, and then maybe do some calf work if I can find something to do it with. Tommorow I will take an offday or do chest.

Today I ate
Pre-Workout - 1 glass of tea
Breakfast - 1 glass of whole milk, 1.5 - 2 cups of tuna helper
Lunch - 1 glass of orange juice(freshly squeezed), 1 - 1.5 cups of tuna helper, 1 porkchop with onions and green peppers, 1 very large bread roll
Snack - Jello(60 calories)
Snack - Cherry Coca-Cola 12 oz can
Dinner - 2 porkchops, fried potatoes(homemade potato chips) w ketchup and steak sauce, 1 large glass of orange juice(freshly squeezed)
Before Bed Snack - Huge spoonful of peanut butter

[EdgarMex]

That leg workout looks good. Just keep using a low weight on the squats and your form will improve, probably all you need is to get used to the movement. What's your stance on the squats?

[Alke]

hey dedicated, way to analize your routine. Depending on your specific goal, this is EXACTLY how I tackle my sessions. It sort of becomes a CHESS game with yourself, deciphering rest time, intervals, and rep speed to think ahead and outsmart the bodies ability to adapt and become eficient at lifts.

Is your form that far off you think? if you were feeling it in your back you could be leaning forward a bit. Do you got a friend or someone who can watch you perform the set, and be objective with you?

I think edgar is on to something, I found that the wider the stance, the better your form becomes and more weight is distributed to the glutes/hips. With a narrow stance the emphasis seems to be more on quads, but this can also create a tendancy to lean forward.

[Dedicated]

Chest.

Bench
95lbs X 10 Warmup
135lbs X 10 Warmup
155lbs X 6 Warmup
190lbs X 7 Failed on 8th rep
190lbs X 6
Flys
20lbs X 10 Warmup
35lbs X 17
40lbs X 9

Decided not to take the day off so I did chest. I had a spotter today for the 2 sets at 190lbs. Next chest session I will also have a spotter it seems. I added 5lbs over last weeks weight on bench and managed to keep the reps at 7. I failed on the 8th rep on my first set at 190lbs. On the 2nd set I stopped at 6 reps and I'm pretty sure I would have failed if I would have tried for 7, but I didn't regardless. My personal best at 190lbs was 6 reps, so I basically added 1 rep to that. The flys are heavier because I did them like Dorian Yates does; I saw Blood and Guts before the workout. Tommorow is offday or back. I wanted to do some more flys but I was running out of time.

Max and Kenn, yea I will try to squat again next week and will go wider. My stance is narrow because one time I went wide and hurt myself and was in pain for like 2 weeks.

My birthday is coming up soon...it really sucks. I'm getting old and there is nothing I can do about it, it's kind of scary but hey what can you do.

Today I ate
Breakfast - 2 pancakes with syrup, glass of whole milk
Lunch - 2 grilled cheese sandwiches, huge glass of orange juice(freshly squeezed)
Post-Workout - piece of chicken, baked potatoes
Dinner - Lots of chicken, 1-1.5 cups of white rice(cooked), baked potatoes, huge glass of whole milk with chocolate malted milk powder

[JuniorMint6669]

Nice benching, though im catching up to you pretty quickly ;)

[drew]

Very nice D. Keep jacking up that bench.

[Dedicated]

Junior and drew thanks.

Took today off, didn't have time plus I'm really sore. Back tommorow maybe.


Today I ate
Breakfast - 3 fried eggs, 4 pieces whitewheat bread, fried corn beef hash, glass of whole milk
Lunch - 2 bean burritos from Taco Bell
Dinner - 2 double cheeseburgers from Mcdonalds
Late night dinner - huge plate of pasta, fish, whole milk with chocolate malt powder


Not really very "healthy" today lol.

[drew]

d, i had lots of mack donalds today, but i have an excuse, lol

[Dedicated]

LOL.

Well I took today off also, so that's 2 days off now. Tommorow I will do back and abs.

I wrote a poem today. I had never written a poem before today or had any intention to write one, but I had an interesting thought and felt it would be better if it was made into a poem. Very weird I know.

Today I ate
Lots of chocolate cake
4 junior whoppers from Burger King
5-7 chicken tenders from Burger King
Lots of Pepsi
A few glasses of whole milk
2 Biscuits filled with scrambled eggs and green peppers, onions

[drew]

eating like a pig huh? lol

i write lots of poetry. great way to get some emotions out.

[Dedicated]

Yea I have been eating alot hehe, well I've been eating just whatever whenever I feel like it lol. I asked my girlfriend if she wants me to lose weight and she says she likes me the way I am cause I'm big and strong etc etc. Regardless of what she wants, I'd like to try to slim up for the summer maybe, so maybe that will happen. But for now, I just eat and I'm enjoying it. That's cool that you write poetry also:)

I've had a constant runny nose forever it seems and now I keep sneezing ahhh, I better not get sick:(
I just ate so after the food digests maybe I will do back and abs.


I'm considering giving creatine another try, I have TONS of creatine, like a 420 day supply at 5 grams a day lol. I think last time I took creatine I took alot less than 5 grams a day. I checked the bottle and it says a teaspoon is about 5 grams, I don't have any teaspoons but I would assume that's like a tiny spoonful so it's more than a 1/4 spoonful. Maybe I should go to the store and buy one of those little teaspoon measuring spoons if I do start creatine again. It's funny, I gained weight while on the creatine and I thought it was the creatine but now that I'm off the creatine the weight is still there LOL.

[Dedicated]

Back.

Pullups
BW X 7
BW X 3
BW X 2
Bent Over Barbell Rows
95lbs X 12 Warmup
190lbs X 8
180lbs X 9
180lbs X 7
Shrugs
160lbs X 23
160lbs X 18

Didn't do abs, I'll do those tommorow by themselves or with triceps. I'm feeling a little better now, I had 2 cups of green tea and that might have something to do with it.

[aka23]

I've had a constant runny nose forever it seems and now I keep sneezing ahhh, I better not get sick:(
I just ate so after the food digests maybe I will do back and abs.

If you have a chronic runny nose and sneezing without feeling sick, then it could be related to allergies. When I was a child, I had similar symptoms. It turns out that I was mildly allergic to everything from dust mites, to pollen, to animal hairs. I outgrew these issues, for the most part. If it turns out that your runny nose and sneezing are related to allergies, there are many possible treatments such immunizations as that gradually increase your ability to tolerate allergens and antihistamines that help eliminate the symtoms.

[Dedicated]

If you have a chronic runny nose and sneezing without feeling sick, then it could be related to allergies. When I was a child, I had similar symptoms. I turns out that I was mildly allergic to everything from dust mites, to pollen, to animal hairs. I outgrew these issues, for the most part. If it turns out that your runny nose and sneezing are related to allergies, there are many possible treatments such immunizations as that gradually increase your ability to tolerate allergens and antihistamines that help eliminate the symtoms.
Yea it's been like this for a week very good chance it's allergies. Although last night my girlfriend wasn't feeling to well either so maybe it isn't hmm.

[Dedicated]

Triceps, Abs, and Cardio.

Close Grip Bench
45lbs X 20 Warmup
95lbs X 10 Warmup
135lbs X 6 Warmup
165lbs X 10
165lbs X 6
Skullcrushers
45lbs X 12 Warmup
65lbs X 10 Warmup
95lbs X 12
95lbs X 8
Kickbacks
20lbs X 10
35lbs X 12
30lbs X 18
25lbs X 20
Plate Crunches
bw X 20
45lbs X 30? Lost track, maybe 40 reps
Russian Twists
BW X 20
BW+10 X 30
Situps
BW X 26
Cardio
~12 minutes stairstepper

I took yesterday off and slept all day long and last night I got about 14 hours of sleep. It was probably the medicine I took that made me sleep, the label said it could cause "drowsiness." Today's workout was good. I made excellent improvements with the Close Grip Bench exercise and a slight improvement with the Skullcrusher movement. Tommorow I will do biceps and maybe some cardio.

[JeffWillConquer]

Work those abs boy. Nice crunches with the 45s. Nice close grips too. Lookin good.

[JuniorMint6669]

Nice kickbacks bro! Wait :scratch: I thought we're supposed to make fun of people who do kickbacks :p


j/k nice workout, keep up the good work.

[drew]

hey D, nice work, but why so many warmup reps?

[Dedicated]

Biceps.

EZ-Bar Curls I got my weights all mixed up today
50lbs X 10 Warmup
115lbs X 5 Way too heavy, bad form, like ugly negatives, I thought this was 100lbs
110lbs X 4 I thought this was 95lbs
90lbs X 7 I thought this was 80lbs
Concentration Curls
40lbs X 10
40lbs X 8

It wasn't until the end of the workout that I realized that my weights were mixed up. I thought to myself, hey 4 10lb plates, 4 5lb plates, 2 25lb plates, and 2 2.5lb plates is 115lb pounds not 100lbs lol. I was VERY pleased to see that I messed them up because I thought my strength had dropped drastically and was pretty upset about my workout lol.

Next bicep workout I will do my first set at 95lbs and my second set at 95lbs or 100lbs. The set at 90lbs was the only set I used decent form on, and by that time I was spent.


Drew - The warmup of 135lbs X 6 for the close grip is new that's cool that you noticed there was "more" warming up involved than usual hehe. I added that just so I could get a feel for the heavier weight before doing the 2 sets@165lbs. Next tricep day I'm gonna try to do 170lbs for 2 sets, should be interesting.

Junior - Yea kickbacks are for fairies! If I worked out at a gym I would probably be too self conscious to do them.

Jeff - Thanks, welcome to my journal!

[Coke]

...you like doing them bi's, good work bro!

[Dedicated]

Thanks Cocoa:).

DOMS have set in, my bi's and tri's are sore. Taking today off, shoulders tommorow maybe. I want to be fresh for my shoulder workout as I will be attempting 130lbs for reps on the Military Press.

[Max-Mex]

Kickbacks Rule!

[Dedicated]

Heh I do enjoy them:)


Taking today off as well, shoulders tommorow for sure.

[Saint Patrick]

Nice curling.

[Alke]

whoa there, EZ bar went up!

nice curling, you sticking with the single BP training for a while then?

[Dedicated]

St Pat and Kenn thanks. The curling was a mistake though, I used too much weight on accident lol, I used really bad form on those reps because of it. However, I did feel it the next day, alot lol. Next session I plan to use less weight to maintain better form, now I'm not a "form nazi" but the form on some of those was really bad lol. My goal is too maybe dish out 95lbs for 10 reps or more next session. If I can do that then I'll bump the second set to 100lbs maybe.

Yea I'm just doing regular bench for now, it seems to be enough. Next session I will get a spot again for bench so I can push myself harder. I'm gonna keep it at 190lbs next session and just hope for anything more than 7 reps.

I've been really focusing on progression lately.

My right shoulder feels a little funky right now. I'm hoping tommorow it feels better, I think it will it's nothing even close to being an injury, just a funky feeling, it's not 100% I guess you could say.

[Dedicated]

Shoulders.

Standing Military Press
45lbs X 10 Warmup
95lbs X 8 Warmup
130lbs X 7
130lbs X 5
Lateral Raises
25lbs X 12
20lbs X 14
Seated Rear Lateral Raises
15lbs X 15
12lbs X 10
Cuban Rotations
25lbs X 10
25lbs X 10
External Rotations
8lbs X 12
8lbs X 12

Militaries were short of failure, probably could have pushed out 1 more rep on each set, maybe 2, but I held back, don't want to get hurt. I'm gonna keep the weight at 130lbs for next time. Legs tommorow hopefully.

[Scott S]

:thumbup: on the rotator cuff exercises.

[Dedicated]

Legs.

Squats
95lbs X 8 Warmup
140lbs X 10
150lbs X 8
160lbs X 5
165lbs X 3
Lunges
45lbs X 8 Warmup
65lbs X 8 Warmup
95lbs X 14
95lbs X 8
Leg Curls
25lbs X 8 Warmup
65lbs X 11
60lbs X 10
One Legged Calf Raises
BW X 10
BW X 10
BW X 10

Made improvement on the lunges even though I did more squats this time, so a good workout overall. I added the calf raises, I found a ledge to do them on, it works pretty well, and it's better than nothing I guess. Leg curls were also strong today. My 1RM on the squat is 175lbs, I think I will be there again next week, will see. Taking tommorow off probably, next bodypart in line to do is chest.

Thanks scott, hopefully they will help me avoid injury.

[drew]

nice work d.

[Dedicated]

Thanks drew! Just want to post and say that I AM SORE AND EVEN MY CALVES HURT WOOOHOOO!!! I might do chest today, upper body feels pretty good, will see.

[EdgarMex]

Good job on the squats and lunges, man :thumbup:

[Dedicated]

Chest.

Bench
135lbs X 10 Warmup
155lbs X 6 Warmup
190lbs X 8
190lbs X 5
170lbs X 8
165lbs X 7
155lbs X 8
150lbs X 5
Flys
20lbs X 8 Warmup
40lbs X 11
40lbs X 8
35lbs X 8

Edgar - Thanks, I took your advice and went wider on the squats and looks like I'm gonna be doing them again:) Very happy about it.

My legs are killing me, in particular my glutes, quads, and calves. Feels great.

Today's workout went ok, I added one rep on the first set at 190lbs, so now my current personal best at that weight is 8 reps. However I lost a rep on the second set, just didn't have the strength, sucks. Because of this, I added more volume, as you can see from all the sets I did after the 2 sets at 190lbs. Hopefully the volume will help, and next chest workout I will again make an improvement. I'm gonna keep the weight at 190lbs for the next workout, I wanna get more reps at that weight before bumping it to 195lbs.

[Coke]

Good work bro, nice efforts made on the legs and chest as well!

[JuniorMint6669]

Nice workout but.... I think my bench is catching up to yours... you better start hitting it HARD ;) jk there's no competition amongst bro's. Keep up the good work!

[Dedicated]

CoCoa - Thanks, that leg workout is still hurting me. My Calves still hurt when I stand up after sitting for long periods of time. Yesterday morning and this morning upon awakening I could barely make it to my bedroom door, very painful DOMS! Apparently I had never worked my calves properly until that leg workout. Hopefully I will see some newbie gains because of this, I wouldn't mind some extra size on the calves:)

Junior - Yea I need to start hitting it hard. That last chest workout was mediocre at best, I only improved by one rep. Hopefully I can improve my next workout, I would not mind getting 9 or more reps at 190lbs. I think competion is good, it's motivational, we should have one if you like. A competition based on individual progression would be more fair to you because my bench is slightly higher than yours, giving me an unfair advantage if we both aimed to reach for the same weight. My current 8 rep max is 190lbs, maybe we could see who improves the most in a given time period. We could also do 1 rep maxes, my current 1 rep max is 215lbs, although that might be unfair as I think my 1RM might be a little higher.

I took yesterday and today off. Tommorow I will try to do a back and abs workout, however I am so tight on time that I will have to squeeze the workout inbetween classes; I'm extremely bogged down with school.

Edit***
I checked out www.exrx.net and used the fitness calculator and it says my 1 rep max is 236lbs. I do not think this is accurate. Maybe next chest workout after my 2 sets at 190lbs I will try 220 or 225lbs.

[Xand]

Nice workouts. Ab workouts are pretty intense.

[Dedicated]

Thanks man.

BTW I started a bench contest, last time we had one everyone got really into it and made some nice progression. I posted it in the Competitors Arena forum.

[Dedicated]

Back and Abs.

Pullups Bodyweight = 188lbs, with pants, shoes, etc
BW X 5
BW X 2
BW X 2
Bent Over Barbell Rows
95lbs X 12 Warmup
195lbs X 7
190lbs X 6
185lbs X 5
170lbs X 7
Shrugs
170lbs X 20
170lbs x 15
Pullovers
45lbs X 10 Warmup
65lbs X 10
75lbs X 9 VERY high intensity on this set
Plate Crunches
BW X 20 Warmup
BW+45lbs X 42
BW+55lbs X 23 I used a 45lb plate and 2 5lb plates
BW+60lbs X 15 I used 2 30lb dumbells, 1 in each hand
Russian Twists
BW+10 X 32
BW+10 X 18
Situps
BW X 29 OUCH

I usually don't do Pullovers because they utilize the triceps alot and I do triceps right after back day. However I plan to take tommorow off so I decided to do them. Personally I think Pullovers are the perfect exercise for a Chest/Back day. Whenever I start doing a Chest/Back day they will definitely be one of the exercises I do.


****Edited to include todays diet. ****
Diet
meal 1: 1 bowl of tuna helper, 1 glass of freshly squeezed orange juice
meal 2: 1 bowl of tuna helper, 1 large cup of cappuchino
Postworkout: 1 piece of white bread
meal 3: white rice, ground meat with mushrooms and potatoes, yucca, 1 glass of milk, guava paste with cream cheese

Diet was excellent today I thought, I didn't pigout like I usually do.

[aka23]

I checked out www.exrx.net and used the fitness calculator and it says my 1 rep max is 236lbs. I do not think this is accurate. Maybe next chest workout after my 2 sets at 190lbs I will try 220 or 225lbs.

Nice session. Rep calculators do not work very well for me either. They usually overestimate my lifts. Such calculators are based on studies comparing the average ratios between reps, usually in beginners. The actual ratio would depend on the muscles used, the specific exercise, your training history, your form, your tempo, your muscle fiber types, genetics, and a host of other factors. Some common factors used to estimate the ratio between 1 and 8 rep maxes are 1.242, 1.264, 1.251, and 1.255. The formulas generally become less accurate as the number of reps increases.

[drew]

nice work D. I enjoy pullovers too. They really complete a back day. Try them with dbs for a much harder workout.

[Dedicated]

Ya that rep calculator is way off. Thanks drew, I'm feeling it today from the pullovers. With DB's should be interesting, I assume something like is described here (http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=85) would be ideal for me since my heaviest dumbells are 40lbs so it would be best to hold one in each hand. I could not find a video of the movement though, sucks. Not a big deal, with a barbell they seem to work pretty well:)

Speaking of dumbells, I might have some extra cash in February so I might be able to get 2 sets of dumbells. I am thinking maybe a set of 50's and 70's. The 50's would be good for concentration curls, and the 70's for DB bench maybe. Not sure if I can bench 70lbs though with dumbells heh. I could also use some really heavy dumbells for shrugs. This would be awesome, as I could finally start working my traps properly with heavy heavy dumbells because I could place the dumbells on my bench and pick them up from there. I might start searching my local paper for used weights to see if I can find some hex dumbells at less than 50 cents a pound. I'm pretty fixed on getting hex dumbells, since I already have 5, 8, 12, 15, 20, 25, 30, 35, and 40's so it would be nice to continue building up my collection.

[Alke]

AWESOME workout man, that looks brutal!!!!! those BO ROWS are getting strong man!

we gots about the same strength on some stuff = cool

those rep calculators dont work for me either, I can out rep the rep counter LOL

used weights would awesome, people are ALWAYS selling weights, good luck finding some!

[Dedicated]

Thanks Kenn! I took two days off, so I guess I will do triceps tommorow. I feel sore and tired atm, hopefully tommorow I don't feel this way.

[Dedicated]

Took another day off lol. Must do Triceps tommorow! My shoulder is hurting also, I hurt it today working on something, sucks. Hopefully tommorow it feels better.

[aka23]

Speaking of dumbells, I might have some extra cash in February so I might be able to get 2 sets of dumbells. I am thinking maybe a set of 50's and 70's. The 50's would be good for concentration curls, and the 70's for DB bench maybe. Not sure if I can bench 70lbs though with dumbells heh. I could also use some really heavy dumbells for shrugs. This would be awesome, as I could finally start working my traps properly with heavy heavy dumbells because I could place the dumbells on my bench and pick them up from there. I might start searching my local paper for used weights to see if I can find some hex dumbells at less than 50 cents a pound. I'm pretty fixed on getting hex dumbells, since I already have 5, 8, 12, 15, 20, 25, 30, 35, and 40's so it would be nice to continue building up my collection.

If I were in your position, I would buy a set of adjustable DB handles that could be used for 50lb, 55lb, 60lb, 65lb, 70lb, and higher weights. If you purchased a set of 1.25lb plates as well, then you could also make 2.5lb increments in weight (52.5lb, 57.5lb, etc.). If the handles used standard plates, then they would probably cost as little as a single pair of 50lb hex dumbbells. I bought my first pair of adjustable handles for under $20. I would love to have a complete set of hex dumbbells, but I feel that the price is not worth it once you start getting to heavier weights.

[Dedicated]

If I were in your position, I would buy a set of adjustable DB handles that could be used for 50lb, 55lb, 60lb, 65lb, 70lb, and higher weights. If you purchased a set of 1.25lb plates as well, then you could also make 2.5lb increments in weight (52.5lb, 57.5lb, etc.). If the handles used standard plates, then they would probably cost as little as a single pair of 50lb hex dumbbells. I bought my first pair of adjustable handles for under $20. I would love to have a complete set of hex dumbbells, but I feel that the price is not worth it once you start getting to heavier weights.
Well I think your right. I was looking at that site you recommended to me a while ago, newyorkbarbell, and it just seems cheaper to buy all new plates and handles. Olympic plates are too thick I think so I would need to get the flat plates I assume? If I were to get 300 pounds of flat plates it would cost me only $108 dollars. That's 150lbs per dumbell if needed, tons of weight! The price compared to hex dumbells is unbeatable. I think I will go this route for sure. Hopefully sometime this month I will have all my plates and new handles because I look forward to moving to several exercises that utilize dumbells instead.

[Scott S]

The only thing to remember is, cinch up those collars tight when using plateloaders! You don't want plates suddenly falling on your face! :eek:

[Dedicated]

Triceps.

Close Grip Bench
45lbs X 20 Warmup
95lbs X 10 Warmup
135lbs X 6 Warmup
170lbs X 8
170lbs X 6
Skullcrushers
45lbs X 12 Warmup
65lbs X 10 Warmup
95lbs X 10
95lbs X 8
Kickbacks
20lbs X 10
35lbs X 9

No improvement. I added weight to the close grip and lost reps because of it. Biceps tommorow.

Yea Scott, that's the last thing I want.

[aka23]

Olympic plates are too thick I think so I would need to get the flat plates I assume?

You can purchase DB handles for both Olympic and standard plates. newyorkbarbells.com sells both varieties. Olympic handles are generally heavier and more expensive. Another consideration is the type of locking mechanism. Spring clips can be changed quickly, threaded handles are very secure, and collars often fall somewhere in between. I have two sets of dumbbell handles for my home gym. One 14" set with contoured handles and spring clips, and one 18" threaded set. Here are some pictures http://www.wannabebigforums.com/attachment.php?attachmentid=7259

[Dedicated]

Those look extremely nice, I think I will call newyorkbarbell tommorow and ask about their shipping, if I'm not mistaken I think it is free. I will probably order the handles from them but not sure about the plates. I get a discount at a local store that happens to sell plates at a little less than 50 cents a pound. With the discount the price might come close to what it would cost to order from newyorkbarbell, I will have to double check. Are the big plates on those 10lb plates? It seems I would be better off getting flat plates since they are not as thick. Thanks for the pic, that looks like exactly what I'm looking for.

[Saint Patrick]

Nice Tricep Session.

[aka23]

Are the big plates on those 10lb plates? It seems I would be better off getting flat plates since they are not as thick. Thanks for the pic, that looks like exactly what I'm looking for.

Both the grey and black plates are 10lb. The smaller grey plates are the typical sized plates that are sold at most fitness/weight stores. The large black plates are inexpensive plates that I bought at a discount store when I was first starting out. Since then I have replaced most of plates with the smaller grey ones.

[Dedicated]

St Patrick - Thanks.

Aka - Oh I didn't notice it until you mentioned it but yea I see the size difference now. The grey plates are actually smaller, I guess I will have to make note of that when purchasing plates if I do buy them locally so I get smaller plates.

[drew]

Nice tri session D. You may have lost reps, but you added weight. Just try for the same weight and more reps next time.

[Dedicated]

Biceps.

EZ-Bar Curls
50lbs X 10 Warmup
100lbs X 8
95lbs X 7
Barbell Curls Just to see what they felt like, been a while.
65lbs X 10
Concentration Curls
40lbs X 8
40lbs X 7

Drew - Yea next tricep session I'll just keep the weight the same and hope for more reps.

Shoulders are next in line but I am not doing them tommorow. I might do some cardio tommorow instead.

[Max-Mex]

Sessions looking good as always D. Keep up the good work.

[drew]

Nice work, curl jokey. :D

[Dedicated]

Max and drew, thanks guys.

Lately I have been getting "winded", basically I run out of breath easily. I have noticed this while walking on campus in the recent days, as I have to walk a long distance with a very heavy backpack. Now in recent months I have definitely put on some size, fat+muscle, as I am up to ~185lbs, and this could be the culprit. Also my low volume, high intensity, single bodypart per workout method of training could have something to do with this. I haven't worked out in 2 days, and well frankly I don't want to, I don't want to do shoulders. I guess I am just not looking forward to the workout itself. My workouts in general are starting to get boring, and I am feeling the need for a more interesting workout.

What I want to do is go back to fullbody for a while, but I don't think this would bring me the best results, well I don't really know to be honest. I do know that I would be in better overall shape if I did this.

I could also go on a 3 day split type routine. I think I would see some gains on this, and I would "guess" that they would be better than if I went the fullbody method, but I'm not sure I would enjoy this type of workout right now.

I could also do a...
rest
upper
lower
rest
upper
lower
rest

I got the idea from Scott S from one of his recent posts, thanks Scott:). In this routine I would probably do 1-2 sets of each exercise that I normally do. Maybe drop 1 or 2 lifts.

Another solution would be to incorporate some more cardio, but I simply have not done this. It's a matter of time and motivation, I need to motivate myself to make the time.

So what to do? It's hard to say, whatever I decide I definitely want to make an effort to workout tommorow.

[Coke]

You'd fare better to stay away from the whole and half body work...3 or greater split could work wonders if you can find the time - maybe try the 2 a days on weekends bro...you will find your way to something you like.

[Dedicated]

You'd fare better to stay away from the whole and half body work...3 or greater split could work wonders if you can find the time - maybe try the 2 a days on weekends bro...you will find your way to something you like.
Yea my time has been limited, that's part of the reason I have been slacking I guess. Thanks for the advice, I think you are right about the 3 day or greater split. I mean I'm still making gains with my current split, it's just boring and my motivation is down.

[Max-Mex]

It's hard to stay motivated. I can agree with that. I wish I could help your there but everyone is different. The one thing that keeps me motivated is this: I don't want to end up being the real fat-ass I was 4 years ago. That's motivation enough for me. Can't say that I'm slim now, but I'm nowhere near as fat as I was 4 years ago. So that keeps me happy.

[drew]

D, you want motivation? Take a drive to CT and come to the gym with me. I'll motivate your sorry ass. :D

[Alke]

sometimes motivation just isnt there bro', go ahead and slack for a while, give yourself some time to enjoy other stuff. the gym aint going nowhere, and im sure you'll end up missing it after a while = your motivation is back!

just dont forget to post we want to know what your doing even if your not working out.

[Dedicated]

Max - Yea, it is hard.
Drew - If I had the time and money I would be there, believe it:)

Well this is what I'm gonna start doing, it's basically WBB 1 with my exercises(since I workout at home). I might add more volume if I'm feeling up to it, will see how it goes.

Day 1 Chest/Back
(chest)
2 Sets Bench
2 Sets Incline
2 Sets Flys
(back)
2 Sets Pullups
2 Sets Barbell Rows
2 Sets Shrugs
2 Sets Pullovers

Day 2 Legs, Abs
(legs)
4 Sets Squats
2 Sets Lunges
2 Sets Leg Curls
3 Sets Calf Raises
(abs)
2 Sets Plate Crunches
2 Sets Russian Twist
2 Sets Situps

Day 3 Shoulders/Bi's/Tri's
(shoulders)
2 Sets Military Press
2 Sets Lateral Raise
2 Sets Seated Rear Lateral Raise
(triceps)
2 Sets Close Grip Bench
2 Sets Skullcrushers
(biceps)
2 Sets Ezbar Curl
2 Sets Concentration Curl

So like
Day 1, Off, Day 2, Off, Day 3, Off, Off


I'll start today, gonna go do Chest/Back now, will post the workout when I'm done.


Edit - just read your post Kenn, yea sometimes it isn't there, but I've been slacking too long, it's time to workout HARD!!!! Will post my workout soon, *psyches himself up*.

[Dedicated]

Chest/Back.

Bench
95lbs X 10 Warmup
155lbs X 6 Warmup
190lbs X 8
190lbs X 6
Incline Bench
170lbs X 8
170lbs X 6
Flys
40lbs X 10
40lbs X 8
Pullups BW = 187.5lbs
BW X 3
BW X 2
Bent Over Barbell Rows
195lbs X 6
190lbs X 6
Shrugs
190lbs X 10
190lbs X 10
Pullovers
70lbs X 12
75lbs X 8

[drew]

Great looking bench D. I'm going to have a lot of catching up to do this summer.

[Dedicated]

Great looking bench D. I'm going to have a lot of catching up to do this summer.
Thanks drew, I struggled on it, 190lbs X 8 is my 8 rep max. On the 8th rep I got stuck a little under halfway up and then pushed through it. I do not expect to see any improvement in this exercise anytime soon, so I'd take any improvement as a huge milestone. Maybe this new routine, which calls for a more frequent chest workout(every 7 days instead of 10-11 days), will help me see better gains.

I had a really bad day yesterday and despite my workout I was still in a terrible mood, so I took it out on my girlfriend, so after apologizing to her today I decided to go shopping. I ended up buying her a ring and a bracelet for Valentines day and I'm certain that she will love both of the gifts. I also have a friend who sells musical cards, flowers, lingerie, and other gift-related items and she will be giving me some random gifts that I can give to my girlfriend.

I also looked at some flat plates that I could use for dumbells at a local store today where I get a discount. With my discount I could get the following for roughly $100 - $106 dollars.
20 X 10lb Plates
4 X 5lb Plates
4 X 2.5lb Plates
4 X 1.25lb Plates

All I would need then are dumbells, and the store where I get a discount does not sell large enough handles, so I will probably order from newyorkbarbells if I do pick up the plates. I also would not mind some a weight rack for my olympic and flat plates(if I buy them), and a rack for my hex dumbells. That of course would cost me more. I'm still undecided as what to do, I spent approximately 45 minutes today in the store staring at the plates, very hard decision. I guess what I'm wondering is if it really is worth spending the money. I would if I was certain that I would see better gains using dumbell movements, but I do not know if that would be the case. I do know that it would definitely be more fun to do some dumbell exercises.

And finally, I stopped at my local health food store and after wandering around for close to 30 minutes I chose not to buy any supplements. I almost bought some protein, 5.5lbs for 30 dollars but it is very poor quality protein. I considered buying better protein but I simply don't think it's worth it. My diet is absolute chaos right now, I just eat whatever and whenever, and this is usually too many calories and plenty of protein. Maybe when I got on a serious cut then the protein will be more beneficial.


EDIT****
I got some plates wooohooo! My friend has TONS of plates and he hooked me up with a crapload of plates. I have as much weight as needed, now I just need handles. I have some I can borrow, but they are the Alen Key type, and I want the threaded kind. Gonna go look today at a local store, if they don't have exactly what I want I will order online.

[drew]

Just get a set of allen keys. lol

[aka23]

It is great that you were able to get the plates from a friend. Many fitness related stores have money back gaurantee on small equipment like DB handles. I used this return option when purchasing my DB handles. I ended settling on two different sets of handles. I prefer using my small 14" contoured ones to my larger ones. I only use my 18" ones when I want to row or press more than 90lb.

[Dedicated]

Legs and Abs.

Squats
95lbs X 8
135lbs X 8
160lbs X 4
155lbs X 4
140lbs X 5
Leg Curl
25lbs X 8
75lbs X 8
70lbs X 8
Lunges
45lbs X 8
95lbs X 8
85lbs X 10
75lbs X 8
65lbs X 8
Plate Crunches
45lbs X 30
45lbs X 21
Russian Twists
BW X 20
BW X 20
Situps
BW X 20
BW X 20

Strength was low today.

[Dedicated]

Shoulders, Triceps, Biceps

MIlitary Press
95lbs X 8
130lbs X 7
130lbs X 3 Felt uncomfortable, way short of failure
Lateral Raises
25lbs X 10
25lbs X 8
Seated Rear Lateral Raises
15lbs X 10
15lbs X 9
Close Grip Bench
135lbs X 8
170lbs X 6
160lbs X 6
Kickbacks
20lbs X 10
30lbs X 10
EZ-Bar Curls
50lbs X 8
100lbs X 3 Plates were falling off
100lbs X 5
Concentration Curls
40lbs X 8

Drew - lol
aka - Yea. I visited several fitness stores in my area and could not find any 18 inch handles. One store told me that the reason I have not been able to find any 18 inch handles is because of the liability. He said that the 18 inch handles, the threaded ones, are unsafe for large amounts of weight. My only option for buying these seems to be from newyorkbarbells, the shipping there is $25, so the total would be a little under $50 for a pair. I don't know what to do now since I was told they are unsafe. I will probably call newyorkbarbells when I have time and talk to a representative and ask what are the safest I can use.

Workout kind of sucked, rushed, very low on time, been very busy.

[JuniorMint6669]

Workouts looking good bro.

Not to knock on you, but is there any reason your squat is so light compared to most of your other lifts? Ive noticed this throughout your journal and was wondering if there was an injury or other issue that prevented you from progressing quickly on squats.

[Alke]

kickbacks?

your getting new weights? cool! I would think If you want to get bigger, get the DB's. If you want to get stronger, get the plates.

your lunges make me look like a wimp LOL I should do more sets with them I think.....

[aka23]

aka - Yea. I visited several fitness stores in my area and could not find any 18 inch handles. One store told me that the reason I have not been able to find any 18 inch handles is because of the liability. He said that the 18 inch handles, the threaded ones, are unsafe for large amounts of weight. My only option for buying these seems to be from newyorkbarbells, the shipping there is $25, so the total would be a little under $50 for a pair. I don't know what to do now since I was told they are unsafe. I will probably call newyorkbarbells when I have time and talk to a representative and ask what are the safest I can use.

You might able to do fine with less than 18" handles. My 18" handles can hold approximately 150lb of weight. I can fit approximately 90lb of weight on my 14" spring clip handles. I could probably fit even more, if the handles were threaded. Some other things to consider are the type of handles. I think the contoured grip feels much more comfortable than the NYB threaded handles. I usually end up wearing gloves when I use my NYB threaded handles. I also feel that the spring clip or clamps make loading and unloading far more convenient than threaded handles. I only use my threaded DB handles on the few lifts when I need to go above 90lb. I prefer my 14" contoured, spring clip handles for everything else. If your local fitness stores have a return policy, then you could test out the shorter handles and see if they can safely hold enough weight. You could also see what type grips and locking mechanism you like best.

In regards to the safety, I think there is little risk of plates slipping unless they are piled very close to the edge and the plates are against gravity, as might occur with DB extensions. I think there is a far greater injury risk from the heavy DB falling and hitting your body. This injury risk would be present with hex DBs as well as plate-loaded ones.

[Dedicated]

Hey guys thanks for stopping by.

Junior - Yea my squat sucks, I don't know what it is really. I'm somewhat new to squatting, as I started squatting when I started this journal. A few months after starting I got a squat rack so I could finally go higher than 95lbs(that was my military press at the time). Anyways after I got the squat rack I made it up to 175lbs as a 1RM in just a couple of weeks, then I ended up hurting my knee with leg extensions and well I stopped squatting. I only recently started squatting again, and well I'm hoping to make some improvement. Currently my squat sucks:(.

Kenn - I think I will take your advice, I'm gonna get some dumbell handles this weekend. And yea tricep kickbacks, I was supposed to do some skullcrushers but I just wasn't feeling up to it so did some kickbacks instead.

Aka - It's reassuring to hear that you have used them with no problems. I also called NYB and they also said that there handles are also safe. The only thing that bugs me is the shipping cost, it hurts to pay so much for it, however the price compared to the stores is about the same because the handles themselves cost much more at the stores. I can get 14 inch ones at the store yup, maybe something to consider hmm. I have plenty of flat plates, and can get many more with no problems at all, my friend has lots more he could let me borrow, so I will try to get some dumbell handles this weekend.


I'm thinking of cutting, I'm just scared to look anorexic(sp?). I finally signed up with fitday. Not sure if I will cut, but this is what I ate today.

Calories Eaten Today
source grams cals %total
Total: 3230
Fat: 112 1008 33%
Sat: 44 399 13%
Poly: 16 145 5%
Mono: 43 389 13%
Carbs: 443 1587 51%
Fiber: 46 0 0%
Protein: 126 505 16%
Alcohol: 0 0 0%

It is a rough estimate, and could be off by a couple hundred calories at most. The problem with cutting is that once I stop cutting I still need to keep track of my calories. So cutting really isn't a temporary thing, because once I stop cutting If I don't keep track of my calories I will gain all the weight back. I guess I want to see how much of a hassle counting calories will be. If I can keep it up without too much trouble I will cut.
Tommorow is Chest/Back.

[Saint Patrick]

Why the heck is your protein so low?

[Dedicated]

It's because I suck incredibly. I even double checked to make sure it wasn't a fitday mistake and you know it seems my protein was really that low. I got 49g of protein from lentils yesterday, I should have eaten another cup bleh heh.. BTW anyone know if fitday has an entry for grilled cheese sandwich or know where I can find the nutritional info on it? Workout later today, It's gonna be a looong day it will be a battle to workout after I get home.

[aka23]

BTW anyone know if fitday has an entry for grilled cheese sandwich or know where I can find the nutritional info on it? .

Fitday has an entry. You can find it by searching for 'grilled cheese.' I can not provide a direct link due to their member login.

[drew]

For sure D. Start eating raw chicken for a snack or something. :D

[Dedicated]

Chest/Back.

Pullups
BW X 3
BW X 3
Bench
135lbs X 10
155lbs X 6
195lbs X 7 Nice I thought:)
195lbs X 5 Would have liked 6 but oh well.
Flys
40lbs X 10
40lbs X 10
Incline Bench
175lbs X 6
175lbs X 5
Bent Over Barbell Rows
195lbs X 8
195lbs X 5
Shrugs
195lbs X 10
195lbs X 10
Pullovers
75lbs X 10
75lbs X 10

The order of the workout was a little screwy, but I got it done. Nice improvement on the bench. Well I added 5lbs and lost 1 rep on the first set and 1 rep on the second set, which IMO is a decent improvement. Next week I'll shoot for 8 on the first set and as many as possible on the second. If I can get 8 at 195lbs that will be a new 8 rep max. I will increase the weight on the pullovers to 80lbs for next week if I remember.

Aka - Cool thanks.
Drew - Heh yea.

Diet was ok today, I ate about 2000 calories up until lunch, then for dinner I had chinese. Total for today is roughly ~3000. I didn't use fitday today, will try to use it tommorow.

[Dedicated]

Legs and Abs

Squats
95lbs X 8
140lbs X 8
150lbs X 6
160lbs X 6
170lbs X 3
175lbs X 1
180lbs X 1 (PB)
Lunges
95lbs X 8
95lbs X 8
Leg Curls
25lbs X 8
75lbs X 8
75lbs X 6
One Legged Calf Raises
BW X 18
BW X 10
Plate Crunches
45lbs X 30
45lbs X 15


Set a new personal best on the squat, hopefully that is a sign that this new routine will work. Will see how I do next week. I slacked on the abwork because I was tired. I'm eating a can of tuna as we speak, gonna go buy more so I can up my protein intake.

[drew]

Congrats on the Squat bro. Very nice.

[Dedicated]

Thanks man:).

[Scott S]

I ended up hurting my knee with leg extensions


That'll teach ya. :D


Nice squat PR BTW. I think that were I to max out right now, that's what mine would be. I've got some hamstring tightness issues to work out first.

[Coke]

Great effort on the squats D!...it is bound to pay large dividends and allow you to really leapfrog bro.

[JuniorMint6669]

Nice squattin! Glad to see you're movin up :D

[Dedicated]

Shoulders/Bis/Tris

Military Press
95lbs X 8
130lbs X 8 Finally got 8, next week will use 135lbs, 2 45lb plates:D
Lateral Raise
25lbs X 10
25lbs X 10
Seated Rear Lateral Raise
20lbs X 10
20lbs X 8
Close Grip Bench
135lbs X 8
175lbs X 7
175lbs X 5
Tricep Kickbacks
25lbs X 10
35lbs X 10
EZ-Bar Curls
95lbs X 8
95lbs X 8
Concentration Curls
40lbs X 8
40lbs X 8

Scott - Thanks man. Your squat might be higher though, I've seen some of those really tough high rep sets you do, that takes alot of strength hehe.

CoCoa - Thanks man, I really enjoy the squats too. I can't wait till my next leg session, I'm really gonna push myself.

Juniormint - Thanks, and yea it's about time! Part of the reason I improved was because of the effort I gave it. When you mentioned how my squat was low it was a wakeup call to start pushing myself harder. Good motivation:)

Today's workout was ok, the effort was rather low on some things. I worked out with my girlfriend, she used my routine, and I plan to workout with her from now on.

[drew]

Nice work bro, just don't let her hold you back.

[Dedicated]

Nice work bro, just don't let her hold you back.
Good point. I wonder if her being there was the reason my effort was kind of low. I was also really sleepy, I think that might have been it, I'm really not sure. Regardless, next workout I will push myself HARD! I can't wait for leg day also, must squat lol.

[Scott S]

You probably were just holding back to keep from scaring her, at first. As you workout together, you'll both push yourselves harder, and it'll be hunky-dory.

:thumbup:

[drew]

Yeah, when I'm working out with a girl, and I have to squat, she can't be anywhere that I can see her. Totally lose concentration. Maybe I should get some ugly girlfriends... nah.

[Dedicated]

Scott S - Yea probably.

Drew - Then you wouldn't be P.I.M.P.

Todays Diet. I used fitday.
Calories Eaten Today
source grams cals %total
Total: 3084
Fat: 135 1216 40%
Sat: 52 466 15%
Poly: 16 146 5%
Mono: 54 487 16%
Carbs: 289 1106 36%
Fiber: 12 0 0%
Protein: 177 709 23%
Alcohol: 0 0 0%

+ 2 squid things of sushi
+ 3 baby octopus things of sushi

[drew]

True.

Mmmm, sushi.

[Dedicated]

Ya sushi is great, it's just so expensive.

This was yesterdays, I was at about 2k calories till I decided to go to Little Caesars heh.

Calories Eaten Today
source grams cals %total
Total: 3012
Fat: 116 1040 35%
Sat: 44 400 13%
Poly: 5 45 1%
Mono: 35 315 11%
Carbs: 379 1473 49%
Fiber: 10 0 0%
Protein: 118 472 16%
Alcohol: 0 0 0%

Not enough protien. I still haven't decided what range to shoot for to cut. I'm scared to lose muscle. So far at least I have been tracking my calories.

[Max-Mex]

D: You should be at least eating 1 gram protien per lb of lean mass. So if you weigh 180 and 20% bf (36lbs fat), then 144 grams of protien. I would suggest that as a minimum.

[Dedicated]

Chest/Back

Bench
135lbs X 10
155lbs X 6
195lbs X 7
195lbs X 4
170lbs X 8
170lbs X 7
Flys
40lbs X 10
40lbs X 10
Pullups
BW X 3
BW X 3
Bent Rows
135lbs X 10
195lbs X 6
185lbs X 6
Shrugs
185lbs X 10
185lbs X 10
Pullovers
80lbs X 10
75lbs X 10

Workout sucked. I was physically tired, sleepy, and lacked motivation. Diet also sucked today, way too many calories, I ate like a pig, but I know I got tons of protein.

Max - Yea, I should buy some tuna. I almost bought some protein powder today but didn't.

[drew]

Save the :hump: for after workouts dude.

[Max-Mex]

You should pick up some protien powder. It's nice to have for days when you might not get enough protien. Comes in handy.

[Dedicated]

Squat
95lbs X 10
135lbs X 15 Wow very hard lol
140lbs X 12
Pullups
BW X 5 Felt Strong here
BW X 3
Bench
135lbs X 10
155lbs X 15
Plate Crunches
45lbs X 22
Ab Roller
BW X ~15-20

I might have done other stuff but don't remember.

I've been working out just haven't updated. I couldn't stick to my routine, so I'm just doing whatever 3x a week. I'm varying reps for fun, I really like the high rep squats, so difficult to do. Will try to update after the next workout.

Max - Yea I will buy some today.
Drew - Yea definitely will. I think it was just an offday, strength was awesome in yesterdays workout.

[drew]

Very nice squatting bro.

[Dedicated]

Thanks.

[JuniorMint6669]

Havent been posting much either? Journals were so two weeks ago. Now its all about NOT posting.

edit: oops, nice workouts and squatting! GO SQUAT GOOOOOOOOOOO!

[Dedicated]

Nah been busy, and yea I must improve on squats.

Gonna start cutting today. Here's the plan.

Supplements - 1 multivitamin, 1-2 vitamin C, 5g creatine, 1-3 tsp fish oil
Breakdown - I want to keep the protein intake up, so we'll see what it comes down to
Calories On workout days - 2200-2700
Calories On Off days - 2000-2500 (I hope i'm not under eating severely at 2000)

If I can find a measuring tape I will use that to gauge my progress, weight won't work just yet because I just started creatine. I'm 185lbs with maybe 15-20% bf so not sure how much to eat just yet. Gonna keep working out like I have been, gonna do some more squats today, they are difficult and I like that. My weight traning will be 3 days a week as it has been for a while.

Not sure if I will post diet info here, I will try. I will continue to post workout info though.

[Coke]

Sounds like a good plan, you have the bases covered - Best of luck with it all man!

[Max-Mex]

Nah been busy, and yea I must improve on squats.

Gonna start cutting today. Here's the plan.

Supplements - 1 multivitamin, 1-2 vitamin C, 5g creatine, 1-3 tsp fish oil
Breakdown - I want to keep the protein intake up, so we'll see what it comes down to
Calories On workout days - 2200-2700
Calories On Off days - 2000-2500 (I hope i'm not under eating severely at 2000)

If I can find a measuring tape I will use that to gauge my progress, weight won't work just yet because I just started creatine. I'm 185lbs with maybe 15-20% bf so not sure how much to eat just yet. Gonna keep working out like I have been, gonna do some more squats today, they are difficult and I like that. My weight traning will be 3 days a week as it has been for a while.

Not sure if I will post diet info here, I will try. I will continue to post workout info though.

As long as you get 2000 in a day you'll be ok. Just try not to do that too many times, like 3-4 days of of the week. 1-2 is ok. Measuring is also a good idea. The is really the best way to measure your progress. I do it at the end of the month and compare every month. Keep at it!

[Dedicated]

Squats
95lbs X 10
140lbs X 15
140lbs X 10
One Legged Calf Raises
BW X 10
BW X 10
Military Press
95lbs X 8
135lbs X 4 Felt uncomfortable so didn't push it
Flys
20lbs X 15
30lbs X 15
Deadlifts
135lbs X 8
185lbs X 8
225lbs X 6
Barbell Curls
45lbs X 15
95lbs X 8
95lbs X 8
Barbell Reverse Wrist Curl
45lbs X 10
45lbs X 10
Situps
BW X 50

Cocoa - Thanks man.
Max - Thanks a ton for the advice, I will take it.

Diet so far today is excellent, still a little low on protein, will drink some shakes and maybe eat some tuna later. My girlfriend supports me on this and I think this will help me follow through with the cut:)

[Alke]

you train at such high intensities, make sure you do those refeeds and get plenty of vitamin C to help you not get injured........

good luck man

[Dedicated]

Thanks Kenn, hmm refeeds. Maybe like 1 day a week eat say 3000 calories maybe?

Tommorow is an off day, I succesfully made it through my first day on a diet. I got just enough protein barely lol. I might go get some tuna real soon so I don't use up all my whey lol. Then again, it's so cheap, who cares. It's actually cheaper than tuna(it's real low quality whey).

This is what I ate today.

source grams cals %total
Total: 2446
Fat: 105 946 40%
Sat: 25 222 9%
Poly: 15 138 6%
Mono: 33 295 12%
Carbs: 217 811 34%
Fiber: 15 0 0%
Protein: 153 611 26%
Alcohol: 0 0 0%

An interesting fact about how much I "used" to eat....
I was driving home today and was absolutely starving so I decided to pick up something on the way home. Well normally, if I wasn't on a diet, I would have had
3 double cheeseburgers, a large strawberry shake, and large fries all from Mcdonalds. Sound scary? Well it is, it's about 3000 calories!!! Simply crazy. But yea, I just ended up getting something small, and in the end had a succesful day.