Con Ganas

[Dedicated]

Wibble - Thanks. Yea I'm considering getting some gloves maybe, not sure, I probably won't, at least not until I get more plates.

Well it's a couple hours after my workout and I'm extremely sore in my back and chest. I don't know why, very strange. Hopefully it isn't too bad tommorow so I can workout. The only thing I can think of that I did differently today was that my postworkout shake was much smaller than usual. Other than that though everything was the same, very weird. Oh and cals were low today also. Earlier when I was laying down watching TV I tried to get up and felt extreme pain/soreness all over my chest, so weird.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: Warmup Sets, 170lbs X 8, 175lbs X 4, 4
The first set was great and an improvement by one rep. I don't know what happened in the second and third sets but I did not get more than 4 reps on either set. It seems I just ran out of steam after that first hard set. Despite this, I consider the first set the highlight of my workout, any improvement on my squat is a great improvement for me.

Partial ROM Leg Extensions: Warmup Sets, 140lbs X 12, 145lbs X 10
These went well, the second set was more challenging than the first.

Stiff Leg Deadlifts: Warmup Sets, 155lbs X 12, 160lbs X 9, 165lbs X 7
During the final set it felt like I was working my back and upperbody more than my hamstrings.

One-Legged Calf Raises: Left Leg - BW+50 X 11, 8, Right Leg - BW+50 X 9, 8
During the first set with my right leg I lost my balance. During all other sets balance was great but I did not have the strength to get any more reps than what I got.

Ab Machine(Ab Resister): BW X 82, 25
The first set was amazing, I suspect this was due to all the EC I have taken today. During the second set the burn in my abs became unbearable so I only got 25 reps.


Ab Wheel: BW X 28, 15
A personal best here by three reps, I simply could not get any more reps.



Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments


Solid workout. I had not taken EC since Friday so I took some today. Tommorow I will not take any. Diet is good and calories are low.

[Coke]

...seeing the red nonstop is great, that has got to be motivating for you man - Nice work!

[Dedicated]

CoCoa - It is man, it is! The weight loss is also a huge motivation too.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: Warmup Sets, 200lbs X 4, 3
Huge strength loss, I didn't even do the third set.

Dumbell Bench Press: Did not do

Standing Arnold Press: Did not do

Bench Dips: Did not do

One-Armed Overhead Tricep Extension: Did Not do


Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


I chose to just cancel todays workout after the first set on bench, it was just beyond disappointing. I lost alot of strength, I should have been able to get at least 6 reps. I didn't get much sleep last night, it's early so my motivation is low, and calories have been low. These could all be factors in my performance today. Instead of forcing myself through the workout I'm just gonna not do it.

[drew]

Time for a break?

[aka23]

I am sorry to hear that you had a disappointing session. Looking through your last few bench press workouts, it looks like your PR is 200x5 (two weeks ago) or 210x4 (last week). Losing a rep or two on one exercise while cutting does not necessarily mean that the rest of the workout will also go poorly. I have had many good sessions in which I made no progress or dropped reps on my bench press. I have also had many good weight sessions in which I slept poorly on the previous night.

[wibble]

I agree with aka, I've had sessions where I've lost reps on the bench, but then increased weight/reps on the incline press and in other areas. If you're just not feeling it I understand, but try not to let 1 subpar exercise ruin the rest of your workout. :)

Nice workout the other day btw, lots of prs! :thumbup:

[Dedicated]

drew - Yea I had little energy this morning.

aka - Yea I think it might be 200lbs X 5, I'll have to double check. Anyways you are 100% right. I'm gonna eat now and I will do my workout over again and complete it!

Wibble - Thanks man!

Thanks alot for the support guys! I'm gonna eat now and then I will workout in about 2 hours or so. Cals for today will be a little high, I made some cole slaw and well I love cole slaw and I ended up eating a bit too much. I will probably finish the day at around 2600-2700 calories. Anyways I will post my workout when I do it and I will do it regardless of how bad it goes. After reading your posts I feel obligated to workout, it's so strange lol:). You guys are great:)

[John0101]

Awesome work on leg day, whats up with bench day? It seemed like you lost a lot of energy fast, I hope that was just a one day thing.

Keep up the hard work man.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: Warmup Sets, 200lbs X 4, 3, 3

Dumbell Bench Press: Warmup Set, Did Not Do
I spent ~30 minutes trying to get the 75lb dumbells into position with no success, it was very frusterating because I had alloted a certain amount of time out of my day to workout and I had to extend that time. I don't have the money to buy power hooks unfortunately. I think if I went to a gym and saw someone else get the dumbells into position I would learn quickly, but seeing as how I workout at home the internet and videos will be my best bet. I plan to look over some more videos and do some more reading on the technique of getting dumbells into position when I have some freetime.

Standing Arnold Press: 55lbs X 5, 4

Bench Dips: BW+35 X 10, 6

One-Armed Overhead Tricep Extension: Left Arm - 30lbs X 12, 9 Right Arm - 30lbs X 12, 10


Red = Personal Best for the given exercise at that weight.

Cardio

None

Red = Personal best for the given activity, measured by duration or speed.
General Comments


None.

John - Yes, it was early, I was low on sleep, and my energy levels were low.

[wibble]

Nice session Dedicated! As for getting the DBs into position, couldn't you just sit on the end of the bench with them on your knees in hammer curl position and kick them up and lie back? I'm sure you've tried this...maybe you should just practice with some light weights to get some confidence in doing it?

[Dedicated]

Nice session Dedicated! As for getting the DBs into position, couldn't you just sit on the end of the bench with them on your knees in hammer curl position and kick them up and lie back? I'm sure you've tried this...maybe you should just practice with some light weights to get some confidence in doing it?
Thanks man!:)


Yea I tried that, but I can't get them on my knees hmm, there must be a way. Here is everything I tried...
Method 1
1. Sitting on the end of the bench
2. Picking up one dumbell
3. Then I couldn't pick up the other because it was too far to the ground.

Method 2
1. Put a chair next to the bench.
2. Pick up both dumbells off the chair.
3. Attempted to lay my forearms over my thighs so I could kick them up, was unsuccesful!:(

Method 3(this is what I have been doing, but 75lbs is just too difficult/risky)
1. Laid both dumbells on the floor.
2. Clean and hammer curl them into position, failed with the 75's this time, last workout I got them, but his time I failed. This also seems dangerous, like my back could be hurt badly by doing this lol.

Method 4
1. Laid both dumbells on floor.
2. Picked both dumbells up.
3. Sat down and attempted to lay my forearms across my thighs so I could kick them into position but it felt like my forearms were gonna snap and I couldn't do it anyways:(

I'm all out of options. Everyone talks about kicking them up, and I've seen the video on exrx.net, I just can''t seem to duplicate it. When I have more time I will look for more videos and do some more reading. A few other people have offered me advice in the past also, off the top of my head I know aka and Kenn have, I'll dig through the older posts and try there methods again. Any tips would be great.

Diet has been bad for the past 2 days, calories have been really high, time to get back on track.

[wibble]

I think your problem lies in laying them down and then trying to pick them up. Walk to the end of the bench, hold the dumbells in front of you in hammer curl position with the bottoms touching your legs. Sit down the with the weight in that position and use your momentum from sitting to kick them up over your body and then just move them into position. :)

[aka23]

I use something similar to method 2. I rest the DBs on a chair, lift the DBs from the chair to my knee (resting the plates on the bottom of my thigh), then simultaneously lift up DBs while leaning backwards. You might find it easier to get the DBs in position if the bench was in a low incline position. Some people believe the low incline position in which the sternal head is parallel to the floor is superior to the flat position for developing the chest. It might also help to do additional warmup sets to get used to the movement. For example 25x15, 45x6, 65x1-2, 75x...

[Dedicated]

HIIT Day

Weights

Today is a rest day for weights.

Cardio

HIIT
2 minute warmup
30 seconds Low Intensity
30 seconds Maximum Intensity
30 seconds Low Intensity
30 seconds Maximum Intensity
30 seconds Low Intensity
30 seconds Maximum Intensity
30 seconds Low Intensity
30 seconds Maximum Intensity


Red = Personal best for the given activity, measured by duration or speed.

General Comments


Been really busy, I'll post more and hit everyones journal when I have some free-time, hopefully tommorow or Friday for sure.

aka and wibble - Thanks, I will try both your methods and all the ones previously recommended by other people on next push day since I do High Incline Dumbell Bench that day.

[Dedicated]

Pull Day, Emphasis Lats

Weights

Pullups: BW X 6, 4
No improvement here this time, my personal best is 7 reps for this exercise.

Dumbell Rows: Left Arm - 80lbs X 6, 4 , Right Arm - 80lbs X 8, 6
80lbs felt very heavy with the left arm and I think because of this my form suffered. The sets with the right arm went better.

Uni-Lateral Dumbell Pullovers: 30lbs X 11, 8
These went pretty well. It is only an improvement by one rep and I had to push extremely hard to get it.

Incline Dumbell Curls: Left Arm - 30lbs X 10, 35lbs X 5 , Right Arm - 30lbs X 11, 35lbs X 5
It appears that the difference in strength here between my left and right arm is smaller than it is with the hammer curl. My best guess would be that the hammer curl allows more cheating and therefore involves more muscles. Now overall my right side is a little stronger so that in turn would reflect back on the hammer curl allowing me to curl alot more due to all the muscles involved. Of course, using the left arm with the hammer curl would incorporate more muscles on the left side as well but they are generally weaker than the muscles on the right side of my body I would think. So basically, lots of muscles involved = more weight, lots of stronger muscles involved = much more weight. Every set here was a personal best. I was especially pleased with the second set for each arm where I did five reps with 35lbs. My previous personal best at this weight was only three reps.

One-Armed Lateral Raises: Left Arm - 30lbs x 9, 8, Right Arm - 30lbs X 10, 8
These went much better. I might have lost some form to get those extra reps but I am not positive about this. Last week I mentioned having some pain in my shoulders after doing these, this was not the case this week. I warmed up a little better and did the movement several times with no weight and 2-4 times with a 15lb dumbell.



Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


This workout went well. I'm looking forward to my next two workouts.

[Alke]

kickass session man, 80's?!@# nice effort man,

which arm did you do first? When I do new weight, it always feels heavier on the first arm, then lighter on the other.

[Dedicated]

Thanks:).


I usually do left first always on all one armed exercises. Then I do a set with the right arm, then back to left and then right again. My theory for this is that I have more energy during the first set so I try to use that on the weaker link, the left arm/side.

I've also tried doing left arm, left arm, and then going and doing the right arm but I feel by doing this I am cheating my right arm too much since I am leaving it for last. Also time between sets is extended doing it this way.

[wibble]

Awesome session Dedicated! All that red...reminds me of times gone by. :) Keep up the good work man!

[Max-Mex]

He's still truckin. Good work there chump! Keep it up.

[Coke]

Red is good, ain't it bro?? - Nice work!

[aka23]

Nice session. That is quite a lot of personal bests.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: Warmup Set, 140lbs X 7, 145lbs X 5, 3
The first set is a personal best by one rep, I had to push really hard to get it. The second set is a personal best by two reps. It is possible I could have had another rep during this second set. Despite this during the third set three reps is all I had left.

Barbell Lunges: Warmup Set, 115lbs X 10, 8, 120lbs X 6, 4
These were very difficult. I think my form here was not as good as it was last week.


Lying Leg Curls: Warmup Set, 77.5lbs X 6, 5
The first set went better than I expected. Originally I had planned to not increase the weight and instead try to increase reps. I am glad I did not do this because these went so well even at the higher weight. Both sets were very challenging.

One-Legged Calf Raises: Left Leg - BW+50lbs X 8, 8, Right Leg - BW+50lbs X 12, 8
These were bad as usual. The personal best is by one rep and I think my form suffered severely during that set. It is hard to keep my balance during this exercise, especially holding a dumbell in each hand. I have considered using a backpack but I do not know how much weight the backpack could hold. I will continue to use dumbells because I think with time I will be able to keep my balance here a little better.

Weighted Situps: Warmup Set, BW+110lbs X 9, 7
These were very difficult. 110lbs felt much heavier than 100lbs. Smaller increments would help but I do not have 1.25lb plates. I paid extra attention to my form to make sure it was flawless here.

Twisting Crunches: BW+80lbs X 15, 15
Again I paid extra attention to my form in this exercise, it was perfect. The second set was extremely challenging, I struggled to get those last few reps.

Vertical Leg Raises: Dropsets
I did these in a dropset fashion, it went something like 20, 11, 6, and then 3 reps.



Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments


Overall this was a pretty good workout. Diet is still good, although I struggle to keep calories down. I took a large amount of EC yesterday and the day before yesterday. Today I will not take any EC.

wibble - You will have plenty of red in your journal soon, especially eating 4000 calories a day. I'm not sure if I have mentioned this before but I got the idea of using red from your journal.

Max-Mex - Thanks max, your doing good yourself.

CoCoa - Yes red is very good, so far every session has had some red in it thankfully.

aka23 - Thanks for the compliments. I am especially pleased with the incline dumbell curls and the lateral raises. The gains on the curls were very unexpected. Also today my traps are sore, I think it was from those hard sets of lateral raises. This is the first time my traps have been sore from doing lateral raises.

[wibble]

Awesome session Dedicated! You keep bringing it on strong man, thats what I like to see! :)

[Coke]

Fine leg work, you are pulling off some good sessions.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: Warmup Sets, 65lbs X 9, 7, 7
As suggested by aka I used a more elaborate warmup and I practiced the movement several times. I ended up picking the dumbells off the floor, and then resting them against my thighs and then sitting down. After sitting I then kicked the dumbells up into position. I might be switching to a low incline position on bench day as was suggested because I feel it is easier to get the dumbells into position if I am at an incline. Strength was definitely better here as well. This could be due to warming up better and using a superior method to get the dumbells into position. The first set was a personal best by one rep. After the second set I was interrupted and had to take a 3-5 minute break. Because of this I think I could have gotten more than seven reps in the last set, but I hesitated.

Dumbell Flys: Warmup Set, 50lbs X 7, 5
These went ok, no improvement infact I lost one rep on each set.

Standing Dumbell Military Press: Warmup Set, 50lbs X 6, 5
I lost a few reps here.

One-Armed Strict Dumbell Front Raises: Warmup Sets, Left Arm - 30lbs X 8, 7, Right Arm - 30lbs X 9, 8
I lost reps here again.

Lying Barbell Tricep Extension: Warmup Set, 100lbs X 6, ##, ##
I stopped the first set short because of a reoccuring pain in my left forearm. This exercise aggravated it and I felt it would be best if I simply did not do it. If it were not for the pain I think I would have set a personal best here.



Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments

This workout went well simply because I learned how to get the dumbells into position using a better method. If I can learn to do it all in one motion then I think it would make it even easier. I do not know how I will do when I try to get heavier dumbells into position, I guess I will have to wait and see.

Diet is good, I'm down to 168.5lbs.

Wibble and Cocoa - I appreciate the support guys.

Here is my postworkout meal for today.
~700 calories
36 fat(kinda high I know)
58 carbs
36 protein

[JustinF]

Nice work man. That PWO meal looks ace! I'm hungry!

[Dedicated]

Justin - Thanks, those potatoes were very filling. I recently purchased a bag of them and I have been eating them often. They are great with sour cream.

Just a quick update. I haven't been working out right now for a few reasons.
For one my left arm hurt that last workout, so taking some time off would be good I thought. However, the main reason for the time off is simply lack of time right now. I am taking several courses right now and it's a summer semester so basically 10-11 hours of my day are in school. My free-time at home is used for studying. So much mathematics and physics, very intense right now, I have exams every single week on several chapters. Anyways it will die down in about 2 weeks, I hope to get some workouts in before then for sure. This weekend I will try and get some in maybe. On the bright side I am learning quite alot, it's always good to learn new concepts and stuff.

My diet is ok. The day before yesterday I cheated pretty bad and pigged out on taco bell and a few days before that I had some pizza. However, yesterday was perfect and today will be as well, and I have no desire to cheat anytime soon.

[wibble]

A good cheat meal here and there will do wonders for you mentally. Especially with all the stress of school. :) I hope your arm heals up in time for your next workout. Nice session the other day! :thumbup:

[Dedicated]

Wibble - Thanks:) Yea I hope my arm is better now, I will find out soon enough. Tommorow I plan to start with my workouts again.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments

I took five rest days to let my forearm heal.

[Dedicated]

Pull Day, Emphasis Back

Weights

Chinups: BW X 9, 6
Both sets aggravated my left wrist. Unlike last week I did the second set with just my bodyweight.

Supinated Barbell Rows: 145lbs X 9, 7
These were better than last time, form was good also.

Hammer Curls: Left Arm - 45lbs X 10, 50lbs X 5, Right Arm - 50lbs X 7, 6
Strength went up alot here. The first set with the left arm aggravated my wrist, after that I had no more problems. These were the highlight of my workout. I use a semi-explosive style for these.

Seated Rear Lateral Raises: 20lbs X 12, 25lbs X 5
These went better also. This was a welcomed improvement because my progress here had been stagnant. I use a semi-explosive style for these.

Dumbell Shrugs: 95lbs X 8, 8, 6
These didn't go so well this time. I'll stay at 95lbs till I get get several more reps. All three sets aggravated the callouses on my hands. I am considering getting gloves to help with this. Another solution would be to stop picking at my callouses as I have a habit of doing this.


Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments

It feels good to be working out again. I weighed in yesterday at 168lbs. This is .5lbs less than the last time I weighed myself which was on 06/05.

[aka23]

Nice session. It is good to see you workout out again and continuing to set PRs.

[Coke]

...red is always good, Nice work!

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: Warmup Sets, 175lbs X 6, 4, 3
I used a more elaborate warmup before the first workset. Getting six reps was very difficult, I had to pause between several reps to recuperate.

Partial ROM Leg Extensions: Warmup Sets, 160lbs X 10, 8
I decided I would try and push myself today so I raised the weight to 160lbs. It was very challenging but I did fine. The next step up in weight from this is 180lbs which is the maximum weight I can load with olympic plates on the bench attachment I use to perform this exercise.

Stiff Leg Deadlifts: Warmup Sets, 165lbs X 11, 170lbs X 7, 5
My form suffered a bit during the last rep in the first set. I suspect the first set took alot out of me because I only got seven reps in the second set and five reps in third.

One-Legged Calf Raises: Left Leg - BW+50lbs X 11, 9, Right Leg - BW+50lbs X 11, 9
These went much better than expected. I managed to keep my balance on all sets except the final set with the right leg where I lost balance somewhere after the sixth rep only to regain it quickly with no problems. Despite my ability to maintain my balance I did not have the strength to set any personal bests here.

Ab Machine(Ab Resister): BW X 44, 20
The first set is 38 reps less than my personal best. I think it will be extremely difficult to beat my personal best of 82 reps on this exercise.

Ab Wheel: BW X 30, 15
The first set was a personal best by one rep.



Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments

This was a good workout with a few very small improvements.

I had some abnormal chest pain/soreness after yesterdays pull session and earlier today. Prior to this workout the pain started to fade and now it not nearly as bad as it was this morning and last night. The pain was caused by one of the pulling exercises, but I do not know which one. Recently I had this similiar chest pain and I would assume it was also after a pull session. I will make an effort to stretch and warmup better before my workouts.

Aka and CoCoa - Thanks for the support. It feels good to make personal bests even though they are small.

[Dedicated]

Last night I woke up screaming after hearing several cracking sounds coming from my shoulder. My shoulder hurts badly, but it is getting better already. I won't be able to lift for about 5-7 days or so. I will try and do some cardio instead so I can stay active. I'm taking some muscle relaxers and pain killers, hopefully tommorow I will not need to do this.

[ryuage]

id take longer then 5-7 days and would probably get it checked out if you did indeed hear "cracking sounds" doesnt sound good... hope you get better though.

[Dedicated]

Ryuage - Yea loud cracking sounds, several of them, the pain and sound both woke me up and I started screaming. I can't go to the doctor because it's too expensive. I think it will be ok. I remember sometime last year I was asleep and my shoulder like moved out of place, or at least it felt that way, and I had the same pain. It went away after a few days rest. This is the first time I have heard cracking sounds though, but the pain is familiar. Thanks for the support. I'll just take off as long as needed.

[aka23]

I am sorry to hear about your injury. It sounds very painful. Perhaps your college offers some type of medical benefit or inexpensive medical options.

[wibble]

Nice leg day Dedicated, I hope the shoulder heals soon. Doesn't sound like much fun to wake up like that. :eek:

[JustinF]

Sorry 'bout the injury. Get better soon!

[Coke]

...sure hope it gets well real quick - hate to see any bro injured.

[Dedicated]

Thanks for all the support.

My shoulder is still bothering me, it is very uncomfortable. It no longer hurts in the mornings but it still hurts a little when I move it. I have not trained at all and my diet is slowly getting worse. The past 3 days calories have been at 2500-3000 so I need to get active again and get my diet back on track. It is just discouraging not being able to lift. I'm gonna try and do some cardio or maybe some light lifting with one arm for a bit and see how that goes. In one more week I will have much more free-time so I will probably end up doing lots of cardio starting then. I'm confident that the injury will heal on it's own and in hopefully under 2 weeks.

[Dedicated]

Cardio
10 minutes Stairstepper


I'll go back to my old routine/format once my shoulder is better since I can't really lift. Shoulder is much better now, I should be fully recovered soon I hope.

[Dedicated]

Cardio
20 minutes Stairstepper

I also did some yardwork today for 30-60 minutes. The cardio aggravated my knee and it was also challenging. I had a HR of 104 after this session, I do not think I calculated this correctly and I suspect it was much higher.

[JustinF]

:spam: Hope the knee gets better soon.

[Coke]

I'd help push you up the hill if needed man, wish you the best always - hope to see you back in business quick.

[Dedicated]

Running
0.5 miles @8.57 mph

Thanks guys. My knee wasn't aggravated by the running. My shoulder is much better, it rarely if ever hurts, but I still cannot lift yet. Diet has been bad, I've been eating way too much.

[wibble]

Glad to hear you're feeling better, you'll be back at it in no time! :)

[Dedicated]

Glad to hear you're feeling better, you'll be back at it in no time! :)
Thanks:) I think so too, a few more weeks and I should be good. I'm gonna try and do some cardio so I stay active. I gotta fix the diet too heh.

[Dedicated]

Cardio
Stairstepper 23.5 minutes

Diet
2 Tuna Sandwiches
4 Cups Orange Juice
2 Slices of Pizza
2 Cups Lucky Charms
1 Huge Piece of Fish
1 Cup White Rice
1 Cup Powdered Milk
1 Scoop Whey Protein
A few slices of tomatoe

[drew]

Lucky Charms? lol

[JustinF]

lucky charms are the shizzle!!


:spam:

[Dedicated]

Diet
breakfast
3 Biscuits with fat-free cheese and jelly
1 cup powdered milk

lunch
1 garlic bagel with veggie cream cheese from Dunkin Donuts
1 large iced coffee from Dunkin Donuts

dinner
1 large fried steak
1/2 cup of white rice
2 fried eggs

dinner 2
2 1/2 cups Cocoa Pebbles
1 cup powdered milk

I haven't done any training since my last post. My shoulder still is injured. Yea lucky charms are the shizzle. I ran out though, I ate the box in like 2 days.

[Dedicated]

Cardio
43 minutes stairstepper

Diet
sucked

[Coke]

Good cardio effort bro - I ought to try the stairstepper for a few minutes to see if I like it...lol, I hate Lucky Charms.

[Scott S]

Cap'n Crunch > Lucky Charms.

[Dedicated]

Cardio
48 minutes stairstepper

Diet
Horrible

This session was like 2-3 days ago. I started to catch a cold the day after this session and thus haven't done any more cardio since. I'm still sick and I'm hoping I'm better by Monday. On the upside my girlfriend says I'm losing fat(I disagree). I have been eating like crap, and right now I don't have the time or energy to count calories because I just have so much going on. Also my shoulder still hurts sometimes when I put it in awkward positions.

CoCoa It's not bad, I prefer running outdoors but it was raining when I did that session. Also running is just so high impact, I would need to run at slow pace and work my way up, which I plan to do as soon as my cold is gone and when I have time. One thing worth mentioning is that these past couple of sessions have not aggravated my knee.

Scott I had forgotten about that cereal, that is really good stuff. Next time I go shopping I will definitely get some. I went shopping today and totally forgot to get cereal, I'm all out.

[Dedicated]

Exercise
none

Diet
Peanut butter and jelly sandwich on whole wheat bread
2-3 cups of whole milk with 1 scoop of whey
7 slices of pizza hut
1 packet instant macoroni
1 glass of mountain dew
2 dunkin donut's iced coffee's


Just made this post to show how bad my diet has been, that has to be quite a few calories. Ever since this shoulder injury I'm just falling apart, hopefully the cardio will help keep my weight down till I am better to start lifting again. Once I start lifting again I will resume my diet most likely.

[ryuage]

:alcoholic sounds like a well balanced diet

[Dedicated]

Running
2 miles

Diet
3 huge bowls Captain Crunch peanut butter
3 cups of milk
1 banana
4 pieces of fish
1 cup of rice
1/2 cup of lentils

Ryuage - yea my diet sucks, I keep telling myself that I will fix it eventually, and that the cardio will make up for the horrible diet, but I know I'm probably wrong. Once my shoulder gets better and I can start lifting I will have much more motivation to eat right I'm sure.

I broke my stairstepper tonight, after about ten minutes the chain on it just snapped so I guess all my cardio from now on will be running.

The running went great, I would have ran farther but the batteries on my cd player ran out and I cannot run without music. I'm actually surprised I was able to do 2 miles. I think the recent sessions on the stairstepper might have helped improve my cardiovascular endurance. My farthest distance run is 5.1 miles, and I hope to work my way back up to that eventually.

[Dedicated]

Running
2 miles

Diet
Horrible.


My shoulder is feeling alot better, it has made alot of progress. I hope to be lifting again sometime soon. I think I will wait a few more weeks to make sure it is 100% before I even attempt to lift. Until then I will just keep running.

[Coke]

Keep on with the running in the meantime bro, come back hungry - ;)

[Dedicated]

Thanks CoCoa.


I've started watching my diet again. Luckily I haven't gained any weight really, the scale read 170lbs today. I could have lost muscle and gained fat though, but not too sure. I'm dieting now without lifting so I might lose some muscle, will hopefully start lifitng asap.

[Alke]

hey dedicated, what you up to these days?

what kind of routine you doing lately?

[Dedicated]

Hey Alke, I'm not working out man, my shoulder is still hurt, sucks. I started watching my diet though, so hopefully will shed some pounds. Right now I just run when I can since my stairstepper is broken.

[Dedicated]

Squats
45lbs X 20
95lbs X 10

DB Bench
25lbs X 20
40lbs X 12
45lbs X 12
50lbs X 10

DB Pullovers
20lbs X 10
25lbs X 8

Curl into Arnold Press
20lbs X 10
25lbs X 8

AB Machine
20 reps
20 reps

[Max-Mex]

Whoa! He's back! Bout damn time. Good to see you at it again bro. Hope everything is going ok. Glad to see ya posting again!

[BIG C]

Nice set of Arnold Presses. They really burn up the shoulders.

[Dedicated]

Max-Mex - Thanks. That shoulder injury I suffered really put a stop to my lifting. And by the time it was feeling a "little" better I had a schedule change and I had practically no free time. My schedule is still really hectic, but if I let that stop me I'll become a bigger fatass than I already am heh. It's great to be back!

Big C - Thanks:) Hopefully I can regain my strength soon. I could Arnold Press 50lbs for a few reps before my injury, I plan to slowly work up to that.


I'm putting alot of focus into form and into warming up properlyl. I don't have a routine right now because I don't know what exercises I can do without hurting myself. For example yesterdays squats really hurt my knee, so I need to slowly work those in and see how different stances affect my knee. I'd really like to go back to the routine aka helped me make but I think I will wait a little before deciding to jump into that. I'm also extremely sore from yesterday which is expected I guess. I might go for a run tommorow or maybe do a little lifting. I took today off of course.

[Coke]

You took an extended break, lol -lookin forward to seein you re-dedicated bro.

[Dedicated]

Hard labor today for several hours.

CoCoa - Ya I did, thanks.

[Dedicated]

I ran 1 mile today.

[Alke]

the prodigal bodybuilder returns.....

welcome back bro'

[Dedicated]

HEY whats up! It's great to be back man:)

[JustinF]

:spam:

Good to see ya back!

[Dedicated]

Thanks!


I ran a little over 1.5 miles today. Diet has been bad, I need to avoid icecream, candy, and fast food.

[Alke]

and there is me.........I walked to the gas station and bought ice cream, candy and fast food.



okay, so I didnt buy the candy and fast food :D

[ryuage]

ice cream/candy/fast food bad

aww what the heck... ill take some :0

[Dedicated]

Bench
A few sets with nothing over 115lbs.

[Dedicated]

Dumbell Lunges
A few sets with 25lb dumbells.

[Dedicated]

Dumbell Curls
A few sets with 25lb dumbells.

[Dedicated]

Bench
Warmups
135lbs X 10-20
155lb X 5, 5
A couple more sets
Running
1 mile



I am slowly working my way back into lifting and running. I want to lose weight and increase strength, this should be really easy at first considering I haven't lifted and my lifts have dropped drastically. I am cutting out all soda and junk food for now and eating smaller portions. I don't have the time and energy to count calories or to have a set diet right now. I figure this will work at first, but eventually I will plateau and I probably won't see the results I want without counting calories. I'm gonna try this for a few weeks and if need be I will take more drastic measures and begin counting calories again. I still have that routine aka helped me with and I might go back to that once I work my way back into this. I can't jump into that right away considering my shoulder might still be hurt. So far so good though, I am happy I was able to bench 155lbs with no shoulder problems.

Even though my lifts suck, I consider this a success, because I have exercised for 4 consecutive days. I didn't post right away because I figured I would lose motivation and quit, but I feel motivated for now, let's hope I can keep it up.


I was having bad headaches almost every other day, but now that I have started lifting the headaches have completely vanished! I feel so much better mentally and physically now that I have started working out.

[Dedicated]

Running
1 mile

[Alke]

WHOA!

what happened bro, soda and junkfood? get all that crap out of the house RIGHt NOW!

EVIL!

EVIL!

EVIL!

[Dedicated]

EXtremely evil!
What happened was I got caught up with school and well I just didn't have time to workout. I was in school for almost 8 hours a day in the summer and then I'd have to come home and study so it left little time to workout. Well the summer is long gone now and I think I've finally got my motivation back. I'll lift some weights later today probably, my legs hurt so I might give them a break today from running.

[JustinF]

:windup:

[Coke]

:spam: :D

[Dedicated]

Running
1 mile

[Dedicated]

Bench
95lbs X 8-10
115lbs X 8-10
135lbs X 10
155lbs X 5-6
165lbs X 5
170lbs X 5
135lbs X 8-10
135lbs X 7-8
135lbs X 6-7
135lbs X 5-6
A few more sets, not sure

Crunches
2-3 sets of a few
Situps
2 sets of 5 or so

It would be nice to get back into some kind of routine I'm just really busy all the time. The 8-10 and so forth means I forgot how many reps, so it was like 8 to 10 reps.

[drew]

You too huh? Good to see you're back, and I'm not the only one (re-)addicted to soda

[pruneman]

Lots of sets there. Glad to see you posting sessions again :thumbup:

[Dedicated]

I'm back and this time for good. I made another nick, "Simple", but I decided to keep this one instead since the people who knew me while I was here knew me as Dedicated.

Life has brought change. My girlfriend, the same one I mentioned meeting and falling in love with in this very journal about 18 months ago, has found another guy and wants nothing to do with me. I am completely heart broken and I feel like I am gonna die of sadness. I am so miserable. I can barely sleep at night. I can barely eat, but at least I am eating something. I think the worst part is that it just happened without warning, there was no indication that things were bad. She was the perfect, sweetest, girlfriend in the world. 3 weeks ago she wanted to marry me and now she doesn't want anything to do with me. Well apparently she wasn't so perfect, and that is kind of scary, because I didn't notice it at all.

This journal will be my saviour I think and will help me push forward. When I was here before this journal gave me motivation to lift and better myself, and I think being here again will do that for me once again. The journey begins once again.

Not sure what routine I will go with, maybe I will look up the routine aka23 helped me make and use that. My shoulder is still hurt, but it is alot better.

I still have all my weights and my squat rack so I will probably use that to start. My school has a gym, it's big, it's free, and it is full of hot girls. I think that meeting a girl will help me through this. The only thing is that I have never been to a gym, except the YMCA when I was like 16, so it will be a bit awkward going into a gym for the first time I think, especially since I have always worked out alone or with close friends. I tend to make noises when I lift and I don't know if that is acceptable in gyms.


I think I'm gonna start using fitday. Apparently my account is still active so I have lots of custom foods there already.

[Dedicated]

Just weighed myself and I'm at 188lbs!

I weighed like 195 2 weeks ago when I weighed myself for fun. It seems I have lost 7lbs in about 5 days due to not being able to eat. I have now started using fitday and that will help me make sure I eat enough. I might workout later today. I set up the templates for my workouts so they are easy to post. I will be using the routine aka23 helped me make.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


I have been running everyday for the past week so I took today off. My left calf is a little sore in the back part. Also my left shin is a little sore when I touch it. I need to use better shoes for running.



Red = Personal best for the given activity, measured by duration or speed.



General Comments


Long day. Got up at 3:00am because I couldn't sleep. Talked to my ex-girlfriend. She told me never to call her again, how wonderful. I told her I wouldn't, let's see if I can keep myself from being a pussy and calling. Worked on a project and listened to music till about noon. After that I did math problems for 9 hours, give or take 2 hours to eat and stuff. Exhausted, brain is fried, time to get some zzz's.

My diet was bad today. I only consumed about 1313 calories, although it was super clean. Beans, salmon, rice, clams, and milk. Tommorow I will try and get more calories. I'd like to get 2000 calories every single day. I lose weight at 2000 calories a day and maintain muscle mass. I didn't workout because I worked out my back and biceps really hard yesterday and I'm really sore.

Tommorow I will start with the routine aka helped me make. I'm really optmistic about it. Last time I used it I saw great results untill I got hurt. For personal bests I will be using my old personal bests, which means it will be a while before I set any records. I went through my journal earlier and picked out all my personal bests and stuff.

My short term goal is to be 175lbs by 5/16/2005. It requires a loss of 1.78lbs per week. Considering I will be running as much as my legs allow me too I might be able to reach it. If I eat 2000 calories a day I will lose at least 1lb a week I know this for sure.

Counting calories sucks, but it works every single time. I wasn't planning on counting calories but since I decided to start this journal I figured I might as well go all the way and do things right. There is nothing worse than lifting weights for months and not losing that unwanted bodyfat just because you didn't count calories.

I listened to Creep by Radiohead today and now I feel like the "creep." God what a depressing song, still a classic though.

[Coke]

Look who's back in town - great to you see man...as the ole saying goes 'love is blind' - I'm wishing you the best!!

The workouts can be some good therapy.

[Dedicated]

Hey CoCoa:) Yes they will. I know the running has helped so far. Even better therapy would be meeting a cute hottie:)

My right trap hurt when I tried to bench yesterday, at least it's not my shoulder this time, that injury seems to have healed. So I will wait a few days before lifting.

Calories were too low yesterday, only 1591. I didn't get any sleep either, woke up at 3am again, but I feel ok, not really that tired I guess. Plenty of coffee does the trick it seems. I really need to get my calories up to 2000.

I had a productive weekend. I got alot of homework done. I got 4 weeks of homework done in 2 days. I'm still playing catch up though. I also did some yardwork yesterday, worked up a really good sweat, throwing logs and branches around.

My friend who is a runner says I should run every other day, and not every day. I will take his advice. It seems I always get little pains in my shins and ankles whenever I start running, and it is probably because I try to run everyday and overdo it.

[JustinF]

Hey, looks like you just got back too, eh? Looking forward to some kick-ass sessions!

[Dedicated]

Depletion Workout 1
Squats
15 X 95lbs
15 X 95lbs
11 X 95lbs
Leg Curl
15 X 35lbs
15 X 35lbs
15 X 35lbs
Bench
15 X 105lbs
10 X 105lbs
10 X 105lbs
Dumbell Row
11 X 40lbs
8 X 40lbs
7 X 40lbs
Lateral Raise
11 X 12lbs
8 X 12lbs
7 X 12lbs
Calf Raise
BW X 15
BW X 15
BW X 15
Bicep Curl
15 X 25lbs
12 X 25lbs
Lying Tricep Extension
15 X 65lbs
15 X 65lbs

General Comments


I was supposed to do this workout twice, unless I misread UD 2.0, but I could not, there was just no way. I started to do it a second time and when i started squatting I thought I was gonna drop to the ground. I think the weights I used were too heavy, I will adjust some for tommorow. Some of the sets were near failure. Tommorow I have to do this workout again. I ate about 1365 calories today, a bit high on the carbs, about 82g. Tommorow I will do the same with diet and exercise. I need to get fish oil caps and a multivitamin though. I also need some protein powder. Still have a pain in my right trap but it was not bad at all. I'll just be extra careful with it, maybe it will go away.



JustinF - Yup. It's good to see a familiar face and it's great that you are back:)

[Dedicated]

I am sooooo sore and I love it!!!!!!! I haven't been this sore in a long time.

[Coke]

I am sooooo sore and I love it!!!!!!! I haven't been this sore in a long time.

That is great man, the depletion workout rocked - :thumbup:

[Dedicated]

That is great man, the depletion workout rocked - :thumbup:
Thanks man!

I'm gonna do it twice today (I was supposed to yesterday also). I'm just gonna lower the weight, alot of those sets were close to failure. I based those weights off my old 1RM, and I guess my 1RM has dropped so that explains why I couldn't do the second workout. Anyways I will do that this afternoon. I'm gonna buy some fish oil, vitamins, minerals, and some protein powder today also. I prefer to get my protein from foods because they are more filling so a little should go a long way. It feels good to be back into the whole workout/diet thing again! I just dream of the day I can actually go to the beach and not feel self conscious about my appearance! One can only dream!

[Dedicated]

Im a pussy, I give up on UD 2.0. Maybe it's because I haven't worked out hard in about a year and it's too much for me considering such a long layoff. I think if I had been working out regularly and then tried UD 2.0 I would be ok. I just cannot handle it.

I'm gonna go with 2000 cals a day and lifting instead. I'll take tommorow off and start Sunday prolly.

[Coke]

Nice way to revise this thing...just get to the gym and stay on track it man.

[Dedicated]

Pull Day, Emphasis Back

Weights

Chinups: Did Not Do
I tried to do these. I actually did 2 reps but they weren't full reps. It wasn't because I lacked strength, but because I was scared. My shoulder was hurt and I think that doing these will make it worse. I will continue to list these even though I don't do them since they are part of the original routine and eventually I hope to go back to them. One problem with these is that I can't warm up for these. Maybe when I start going to the gym I can warmup on the pulldown machine and then do chinups.


Supinated Barbell Rows: Warmup Set, 95lbs X 20, 100lbs X 20, 14, 12
Normally I would do 2 worksets here, but I did 4 instead to make up for the loss of 2 sets of chinups. I used a very light weight. I want to slowly get back into lifting with as little injury as possible. My max here is like 145lbs X 8. I use very good form for these.



Hammer Curls: Left Arm - 30lbs X 11, 9, Right Arm - 30lbs X 12, 9
Again I used a light weight. These actually felt pretty heavy though. Form was really good and slow. My max here is 45lbs X 8 for the left arm and 45lbs X 10 or 50lbs X 4 for the right arm.



Seated Rear Lateral Raises: Warmup Set, 8lbs X 12, 12
These really burned. Again I used a light weight. My max here is 20lbs X 10 or 25lbs X 5.



Dumbell Shrugs: Warmup Set, 50lbs X 20, 20, 20
I used a lighter weight here also. My max here is 90lbs X 15.




Red = Personal Best for the given exercise at that weight.

Cardio

I went outside for a run and after running a few yards I realized my left leg has not healed. I will just stick to diet and lifting untill it heals.


Red = Personal best for the given activity, measured by duration or speed.
General Comments


This was a good workout because I did not get hurt. I will be using really light weights and slowly working back up to my old lifts. I want to make sure I don't get hurt, especially considering my right shoulder/trap is still a little messed up.

Diet has been good. Calories will be around 2000 a day. As for supplements I am taking these daily:

6 1 gram fish oil caps
800 UI natural vitamin E
500mg vitamin C
1 Multivitamin
50mg zinc

I am not doing anything special postworkout...The last time I started taking dextrose post workout I swear I gained weight. I might start again not sure. I still have a few pounds of dextrose left and I bought a 6lb tub of EAS protein powder the other day. I also have a huge tub of creatine left but I'm not planning on taking any anytime soon. For now I'll just have a small meal if I'm hungry or feeling really weak post workout.

I will be going to a gym probably sometime in August. I want to be in better shape when I go to the gym. I've never been to a real gym so it will be interesting. Well I went to a small YMCA when I was like 16-17 but that doesn't count heh.

My appetite has been very poor. Sleep has been really really bad. I am still waking up at 3-4am every night.

CoCoa - Thanks for stopping by man:)

[ryuage]

bah go to the gym now :) youll see tons of people in worse shape then yourself :thumbup: hehe

[Dedicated]

bah go to the gym now :) youll see tons of people in worse shape then yourself :thumbup: hehe
Hehehehe:)

[Coke]

Thats right bro, take it slow at first but hit that gym up sooner than later - ;)

[Dedicated]

CoCoa - Yup definitely:)


Last night I went out and got really high. When I woke up I was still high. Wow. I had a great time though and I didn't drink. The only downside is that I came home and pigged out. Amazingly I ate only 2700 calories even after pigging out!

I'm doing legs in a few hours and I'll post how that goes.

Oh I think I should mention I am incredibly sore. I love it. It makes me feel like I am progressing or at least like I actually did something heh.

[John0101]

lol @ getting that high, just smoked some pot?

Anyways i'm sorry about your gf, my only advice would be to move on and keep on liftin!

[Dedicated]

lol @ getting that high, just smoked some pot?

Anyways i'm sorry about your gf, my only advice would be to move on and keep on liftin!
Thanks man!



I won't be lifting today, I'll do the leg workout tommorow.

The routine I am doing calls for...

1. Rest
2. Pull 1
3. Leg 1
4. Push 1
5. Rest(supposed to be HIIT)
6. Pull 2
7. Leg 2
8. Push 2
repeat....

Not too many days off..I've done it in the past with no problems and made phenomenal gains but starting out it might be a good idea to rest in between workouts. I'm REALLY sore today from yesterdays workout. Plus I'm low on time today, tommorow I will have more time to lift.

[JustinF]

I was supposed to do this workout twice, unless I misread UD 2.0, but I could not, there was just no way. I started to do it a second time and when i started squatting I thought I was gonna drop to the ground. I think the weights I used were too heavy, I will adjust some for tommorow. Some of the sets were near failure. Tommorow I have to do this workout again. I ate about 1365 calories today, a bit high on the carbs, about 82g. Tommorow I will do the same with diet and exercise. I need to get fish oil caps and a multivitamin though. I also need some protein powder. Still have a pain in my right trap but it was not bad at all. I'll just be extra careful with it, maybe it will go away.

I symathize completely. I did my first depletion last night and could only get through it once. Nice work, nonetheless.

EDIT Just realized you're done with UD2. Good luck with the new split.

[Dedicated]

I symathize completely. I did my first depletion last night and could only get through it once. Nice work, nonetheless.

EDIT Just realized you're done with UD2. Good luck with the new split.

Thanks Justin:)

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: Warmup Set, 135lbs X 8, 6, 3
Felt pain in my right shoulder from holding the bar. This is from my shoulder injury. It feels like it wants to pop so I have to be really careful. Next time I might use a lighter weight and do more reps. I don't want to get hurt.



Partial ROM Leg Extensions: Warmup Set, 70lbs X 15, 15
These went well.



Stiff Leg Deadlifts: Did Not Do
Maybe next time I will do these.



One-Legged Calf Raises: Left Leg - BW X 10, 9 Right Leg - BW X 10, 9
These went ok.



Ab Machine(Ab Resister): BW X 40, 20
Been a long time since I used this, big burn. My personal best here is 82 reps.



Ab Wheel: BW X 12, 9
These were ok.




Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments


Decent workout. I need to be really careful with my shoulder. I want to keep doing "something" at least and if I hurt it again I won't be able to lift at all.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: Warmup Set, 95lbs X 20, 135lbs X 8, 6
I need to be more careful here because of my shoulder. Maybe next time I will use a lighter weight and do more reps not sure.



Dumbell Bench Press: Warmup Set, 40lbs X 10, 8
Lots of discomfort. It seems if I hold them wide the discomfort isn't that bad, so I will keep that in mind for my next workout. Again I need to focus on form here.



Standing Arnold Press: 30lbs X 8, 6
No discomfort at all when doing these. It seems that this motion does not hurt my shoulder at all, which is good.



Bench Dips: BW X 11, 11
These were excellent. No pain at all, great feeling in my triceps. The only problem with these is incrementing weight. Nevertheless I like them because I can do them without any shoulder pain.



One-Armed Overhead Tricep Extension: Left Arm - 15lbs X 10, 10 Right Arm - 15lbs X 10, 10
Some discomfort here when working out my the right arm.



Red = Personal Best for the given exercise at that weight.



Cardio

None

Red = Personal best for the given activity, measured by duration or speed.
General Comments


I did this workout immediately after the one posted above. I had taken yesterday off and felt a little guilty. This is a hard workout because of my shoulder. I got through it and my shoulder is ok now and that is the main thing. I'd take time off but I took a year off and it didn't get better.

On the bright side I can do some exercises with no pain, but it is especially difficult to do the pushing exercises because I have to use a light weight and be careful not to aggravate it.

One possibility is maybe constructing a routine using exercises that don't aggravate my shoulder. It will be hard finding an exercise to work my chest though, maybe dumbell flies hmmm. I guess maybe listing all the exercises that don't aggravate my shoulder would be a good way to start. I might try this after a couple more workouts since I still have lots of different exercises to do that I haven't done in a long time.

I do like this routine though because I know it works. Maybe the pain will go away after I workout a couple of times and strengthen my shoulder by using lighter weights.

I will continue to lift and take it slow by using lighter weights. I am still watching my diet and counting calories.

[Coke]

It seems that there is usually one main exercise that triggers whatever pains you might get, and once you narrow them down you are in business - wish you the best here...major props on this effort man, Big workout day - :thumbup:

[Dedicated]

Thanks I'm feeling it, starting to get sore already. Yea it seems benching aggravates it more than any other exercise.

Calories were better today at 2173.

[Dedicated]

Pull Day, Emphasis Lats

Weights

Pullups: Did Not do
Didn't even try these.



Dumbell Rows: Left Arm - 20lbs X 10, 40lbs X 10, 50lbs X 10, 8, Right Arm - 20lbs X 10, 40lbs X 10, 50lbs X 10, 10
The form is always easier with my right arm with these.



Uni-Lateral Dumbell Pullovers: 20lbs X 10, 30lbs X 7, 25lbs X 9, 25lbs X 5
I do these with a dumbell in each hand.



Incline Dumbell Curls: Left Arm - 20lbs X 8, 25lbs X 5, 5, 5, Right Arm - 20lbs X 8, 25lbs X 5, 7.5, 5
Did lots of these.



One-Armed Lateral Raises: Left Arm - 12lbs X 10, Right Arm - 12lbs X 4
After the 4th rep the poping in my shoulder started to bug me. These aggravate my shoulder and hurt.



Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


I listed the warmups this time and added extra reps to some exercises to make up for the ones I didn't do. I'm considering creatine a routine based on exercises that don't aggravate my shoulder.

[Coke]

Man, you have surely got this thing rolling again - good stuff.

[Dedicated]

Man, you have surely got this thing rolling again - good stuff.

Thanks!

It definitely feels like I am getting back into it! That last workout was nice cause I avoid pain hehe. Legs today, I am so sore though lol.

[Dedicated]

Didn't workout today. I'll hit the whole body tommorow oldskool style. Lots of reps, lots of sets, and lots of intensity. Gonna avoid exercises that hurt my shoulder because that is not getting me anywhere. I'll try some flys tommorow for my chest cause I can't bench.

Today was such a good day it deserves it's own song,
Pink Floyd - Comfortably Numb
Always a classic.

[Dedicated]

Dumbell Flys
20lbs X 20, 20, 20
25lbs X 20, 20, 20

Arnold Press
25lbs X 15, 15, 10

Seated Rear Lateral Raises
8lbs X 15
12lbs X 8, 8

Ab Machine
3 sets @30 reps each


This is what I did today. The flies are the only exercise I can do for my chest that don't aggravate my shoulder/trap really bad but they still make it uncomfortable. Everything else went great because it didn't hurt my shoulder.

[Dedicated]

Dumbell Lunges
20lbs X 10, 10, 10
25lbs X 10, 10, 10
30lbs X 10, 8, 6

Leg Curls
30lbs X 20, 15, 10
35lbs X 10, 8

One Legged Calf Raise
Left Leg - BW X 10, 10, 7
Right Leg - BW X 10, 10, 10

Leg Extensions
55lbs X 15, 15, 15


I was worn out by the time I got to the leg extensions. I had a huge pump from the lunges in my legs, they felt strong. I lifted to Metallica today, I listened to Harvester of Sorrow mostly, I think it worked well.

[Coke]

Doing great in here bro...even got some lunges in the mix - :thumbup:

[Dedicated]

Dumbell Flys
20lbs X 20
20lbs X 20
20lbs X 20
30lbs X 12

Uni-Lateral Dumbell Pullovers
20lbs X 20
30lbs X 8
30lbs X 6


Concentration Curls
Left Arm - 20lbs X 20, 40lbs X 6
Right Arm - 20lbs X 20, 40lbs X 8

Ab Machine
40 reps
25 reps
25 reps

Ab Wheel
10 reps
10 reps



Flys hurt my shoulder bad when I used the 30lb dumbells, the 20lb dumbells aggravate it also a little so I gotta be careful. I will propbably continue to do flys but I will go really light. Another option is to do them at the end of my workout, so the pain doesn't affect the rest of my workout. Benching is definitely out of the question. Surprisingly arnold presses don't hurt my shoulder, so I can still work the shoulders. I just don't want to neglect my chest that is why I am doing flys.

Sucks not to be able to lift heavy. Pushed myself hard on the pullovers, 30lb dumbells in each hand felt so heavy, I loved it.

Probably do some leg work tommorow.

I looked lean this morning, weighed in at 184lbs, so crazy. I was probably dehydrated from all the coffee and ripped fuel I've been taking. It's the ephedra free kind, I had some left over from a year ago, it's all gone now though.

I'm thinking of getting some ECA, not sure. I thought about clen but I'm not sure how much better it is.

Diet has been good.

CoCoa - Thanks man. I like lunges too, I will probably do some tommorow along with some other leg work.

[Coke]

For real, you don't want to neglect anything...hope that you will be able to do direct chest work soon enough. There is always some way around a bad situation, have you tried doing some real light incline presses??

[Dedicated]

For real, you don't want to neglect anything...hope that you will be able to do direct chest work soon enough. There is always some way around a bad situation, have you tried doing some real light incline presses??

Actually I have not tried incline presses, thanks for the advice. I will try that tommorow or the day after. Doing legs today hopefully.

[Dedicated]

Incline Dumbell Bench
15lbs X 20
20lbs X 20

Flys
25lbs X 20
25lbs X 20
25lbs X 20

Arnold Press
30lbs X 10
30lbs X 10

Seated Rear Lateral Raises
12lbs X 10
12lbs X 10

[Coke]

Good deal on getting those inclines in there, I see no complaints on them so that is a good sign - nice session dude.

[Dedicated]

LEGS and ABS


Dumbell Lunges
20lbs X 20
30lbs X 10, 10
Leg Extensions, Partial ROM
70lbs X 20
80lbs X 12, 12
Leg Curls
35lbs X 12, 10, 10
Ab Machine
30 reps
23 reps
13 reps
Weighted Situps
30lbs X 12, 12, 12
Ab Wheel
10 reps
10 reps
10 reps


Thanks CoCoa. Actually they did hurt really bad:(. Might drop the ab wheel next workout since it hurt my shoulder a little today. At least I now have some sort of routine. Let's see if I can stay consistent. Tommorow is shoulders/triceps/biceps.

Diet has been OK.

[Coke]

Looks like the ab wheel may have to go, lol...glad to see you're getting a program together - nice workout.

[Dedicated]

CoCoa- Thanks, yea looks like it might have to go, sucks lol.


SHOULDERS/TRICEPS/BICEPS

Arnold Press
25lbs X 20
30lbs X 12
35lbs X 8

Seated Rear Lateral Raises
12lbs X 12, 12, 12

Skullcrushers
65lbs X 15
75lbs X 12

Kickbacks One arm at a time
15lbs X 20
20lbs X 20
25lbs X 11 or 12

Concentration Curls One arm at a time
30lbs X 10
30lbs X 7


Arnold Presses went really well.

Seated rear lateral raises went OK, i heard low cracking in my injured shoulder, but no pain, so I will keep these for now.

Skullcrushers will have to go, too much pain in my shoulder/trap after 2 sets.

Kickbacks went ok, I was kind of tired by the time I got to them so my form suffered.

Concentration curls went ok I guess also, again I am really tired.


Energy was LOW today. I slept really well, and I even took a nap. I think part of the reason might be that I didn't drink any coffee today.


Tommorow is a rest day, maybe I will try and go for a jog and see if my shin has healed, not sure.

DIET was good yesterday, and will be good today. I am still losing weight, just hopefully more fat than muscle.

I will do whatever it takes to get ripped. I am sick and tired of being fat. Luckily weight loss happens with diet alone so the exercise is just a bonus.

On Saturday I will update my weight and see how far I have come. I use fitday to track it and check every saturday morning.

[JustinF]

Good to see the consistancy in here. Keep it up.

[Dedicated]

Good to see the consistancy in here. Keep it up.
Thanks for the support JustinF.

Today is my rest day. Tommorow is Chest and Back.


I had an ok day today.

[Dedicated]

Weight loss update.


Weight 4 weeks ago: 188lbs
Weight Today: 183lbs
Average Weekly loss: 1.25lbs


Average calories are off because I went out drinking and binged a couple of times, but overall I have tried to keep calories around 2000. When I drank and went overboard calories were probably at 2500, maybe higher but not often.

I'll workout later today and post my workout. I've been at 163.5lbs in the past but I lost alot of muscle and still had some fat. I wonder how low I have to go to have a sixpack and be very lean.

I'm thinking 155lbs and I will be fairly lean and then I will get waxed, tanned, and hit the beach and relax.

To get to 155lbs by 8/23/05 I need to lose 1.62lbs per week, that is a bit fast, so maybe I won't have to go that low if I lose mostly fat and not muscle. 8/23 is August so the summer will still be here and the beach will still be waiting, let's see if I can do it.

This forum and this journal really help me stay on track, and I appreciate everyone who visits and reads, it really helps. Thanks justin, cocoa, ryuage, and everyone else who stops by.

[John0101]

what happened to your shoulder?

[Dedicated]

About 8-9 years ago I had an injury. It healed and everything was ok, or so I thought.

Then over a year ago it was aggravated and it hasn't healed since. It just happened while I was sleeping, I woke up screaming in pain, out of nowhere. There was no specific exercise that I know of that hurt it, I really don't know. I'm gonna go to a doctor soon, maybe near the end of the summer I will go when I have some money.

It affects my entire workout. I can't squat with a barbell or lunge with a barbell because I can't hold the bar. If I put my hands in the position to squat it feels like my shoulder will give out, it's scary.


It also hurts to do any pressing movements, except arnold presses, which is kind of weird I think.


I'm stuck just doing dumbell flys for my chest, and they do aggravate my shoulder a "little". I have to go real slow and keep it under control to avoid pain. I'd stop doing them, but I just cannot neglect my chest. I've been away from the iron game for like a year because of this, and it isn't getting better. Luckily if I am careful I will be ok. After todays workout I will see how it reacts to dumbell flys. I will probably do like 6 sets, maybe more.

[John0101]

Damn, i'm sorry about your injry.

Was there any sign that the injury would show itself up again? I would of went to the doctor's ASAP with the pain didn't got away within a few days. One of my friend got a shoulder injury by sleeping the wrong way but I don't think he had an shoulder injury prior that.

Anyways good luck with the cut. Any cardio in there?

[Dedicated]

Damn, i'm sorry about your injry.

Was there any sign that the injury would show itself up again? I would of went to the doctor's ASAP with the pain didn't got away within a few days. One of my friend got a shoulder injury by sleeping the wrong way but I don't think he had an shoulder injury prior that.

Anyways good luck with the cut. Any cardio in there?


Yea when it happened the pain lasted for like a month, it hurt really bad.

Nah no cardio yet, I definitely need to do some. I workout at home so running is probably one of my best options.

I'm in the same situation as you when it comes to weightloss it seems.
I don't look fat with my shirt on, but I still have some fat there that just won't go away. I will just keep losing weight and eventually it has to come off I guess. I'm probably around 16-20%.

[Dedicated]

Chest and Back


Flys
20lbs X 20
25lbs X 20
30lbs X 15
30lbs X 12
30lbs X 12
30lbs X 12

Uni-Lateral Dumbell Pullovers
20lbs X 20
20lbs X 11-15
20lbs X 11
20lbs X 10
25lbs X 7 *My Personal Best here is like 10-12 reps at this weight i think*
25lbs X 4


Wow. I can barely type. Massive shaking on those last sets of pullovers, really pushed it.

Flys hurt my right trap a little.

Did everything really slow. Huge pump in my arms and chest. Those pullovers work my triceps hard. Back feels a little pumped, those pullovers really stretch it. Great workout overall I think. Definitely a success.


Legs and Abs again tommorow.

[Coke]

I think I know the look you are after for summer, lol - best of luck with it...you may want to do lots of cable crossovers and also some flys at the pec machine too since these may help work the chest although they're not so good for building mass.

[Dedicated]

I think I know the look you are after for summer, lol - best of luck with it...you may want to do lots of cable crossovers and also some flys at the pec machine too since these may help work the chest although they're not so good for building mass.

Yup, THAT look hehe. Kind of like aka23 but maybe not nearly as lean. I would like to be as lean as he was but I don't think I can achieve that look by 8/23. If I can get rid of all the flab I have on my lower back and abdomen and maintain my muscle I will look really good I think.

I'm just sick of having flab. I want to be able to take my shirt off and go outside and have some fun without people saying look at the fat guy lol. I usually don't care what people think and I try not to but when it comes to being fat it's a different story.


I am REALLY sore today also. I haven't been this sore in over a year. I will do legs and abs later today after I digest these eggs I am eating hehe.

[JustinF]

Sorry to hear about your re-injury mang. Good looking sessions, regardless.

[Dedicated]

Sorry to hear about your re-injury mang. Good looking sessions, regardless.

It's ok man. I am just really really glad I am able to lift something. I'm watching my diet really closely and I know I can lose weight, I just hope most of it is fat hehe:)

[Dedicated]

LEGS and ABS


Dumbell Lunges
20lbs X 20
25lbs X 20
30lbs X 10

Leg Extensions
70lbs X 15
70lbs X 12
70lbs X 10

Leg Curls
30lbs X 10
30lbs X 10
30lbs X 10

One Leg Calf Raises
BW X 10
BW X 10
BW X 10

Ab Machine
25 reps
20 reps
15 reps

Weighted Situps
40lbs X 15
60lbs X 10
60lbs X 10


Chest and back are still really sore.

[Alke]

hey dedicated, dam your shoulder still acting up? that really sucks.

whats new? what kinds routines you doing these days and stuff?

[Dedicated]

hey dedicated, dam your shoulder still acting up? that really sucks.


Yea it is still acting up, sucks. At least I can workout though.



what kinds routines you doing these days and stuff?
I'm doing
1. Chest and Back
2. Legs and Abs
3. Shoulders, Triceps, and Biceps
4. Rest
Repeat

My exercises are really limited though because of my shoulder, but I'm just glad I can workout.

Check your pms.

[Coke]

I wish you the best here...just trash those areas that give you no problems, especially those legs - go for it!!

[JustinF]

slow and steady. Don't wanna **** up anything else!

[Dedicated]

CoCoa - yea definitely, At least I can still do lots of lunges and stuff


JustinF - Oh man I know. That is my biggest fear lol.


I'll work out in a little while and then post it. I'm sore pretty much all over but tommorow is a rest day so I will try and get it done.

I "might" take today off and wokrout tommorow instead.

[Dedicated]

Dumbell Flys
20lbs X 20
25lbs X 20, 20

Uni-Lateral Dumbell Pullovers
20lbs X 12
25lbs X 10, 9

Dumbell Lunges
25lbs X 12, 12

Kickbacks
25lbs X 10, 10

Concentration Curls
30lbs X 10, 10

Ab Machine
20 reps
20 reps


Skipped my workout for 2 days so just did a fullbody workout so I would not feel guilty. Also after the third set of flys my shoulder hurt so I figured 3 sets was enough. I worked up a really good sweat. Didn't do any calf work because I was barefoot. This workout took alot of me dunno why. I'll take tommorow off and try to do this workout again on Sunday.

Diet has been horrible, but I think I will make my goal for Saturday and lose 1 pound, or so I hope. I really need to clean it up and focus on my goals.

[Coke]

Maybe its best to lay off any move that will aggravate the pain area...when the time comes the doc ought to give you the shot - I think its great that you are determined not to let up.

[Dedicated]

CoCoa - Yea it probably is.



Weighed in at 181.5lbs today. I can't believe it. I am losing weight and I have been partying, drinking, meeting beautiful women, and having a great time every single night. I don't know what is going on.


Edit: Weighed myself today, at 180.5lbs! Gonna go with the lower weight. Goal is 179.5 by Saturday. Will lift later today.

[John0101]

Weighed in at 181.5lbs today. I can't believe it. I am losing weight and I have been partying, drinking, meeting beautiful women, and having a great time every single night. I don't know what is going on.


haahha, sounds like fun man!

[Dedicated]

Dumbell Flys
20lbs X 20
25lbs X 20, 20

Uni-Lateral Dumbell Pullovers
20lbs X 10
25lbs X 9, 8

Dumbell Lunges
25lbs X 12, 12

Kickbacks
25lbs X 10, 10

Concentration Curls
35lbs X 7, 5

Ab Machine
20 reps
20 reps


Seems like I forgot to do Arnold Presses. I will try and do these next workout, I don't want to neglect my shoulders. I am also neglecting my hamstrings and calves, and this is something that I could also do.


John0101 - Yea it was. I feel like I have partied enough for the rest of my life .

I'd like to incorporate more pushing movements, in particular bench press. I might do some very light benching next workout and see how my shoulder reacts.

I worry that if I ever do reach my goal of ultimate leanness my chest will be lagging.

[Coke]

That sounds like an excellent plan, go real light on the pushing movements - I'd hate to see you neglect anything while you are in it...just be fit overall. You've rededicated nicely and been very consistent this past month or so.

[Dedicated]

That sounds like an excellent plan, go real light on the pushing movements - I'd hate to see you neglect anything while you are in it...just be fit overall. You've rededicated nicely and been very consistent this past month or so.

Thanks CoCoa. I have been somewhat consistent yes. I skipped a few days but always got back on it.

I will try to light pushing next time. I felt some shoulder pain today while doing normal activities so hopefully it isn't too bad.

[Dedicated]

Dumbell Flys
20lbs X 20
25lbs X 20
30lbs X 10
35lbs X 8

Uni-Lateral Dumbell Pullovers
20lbs X 20
25lbs X 9
25lbs X 7

Standing Arnold Press
25lbs X 18
30lbs X 10
35lbs X 6

Dumbell Lunges
25lbs X 12
25lbs X 12
25lbs X 12

Tricep Kickbacks
25lbs X 10
25lbs X 10

Concentration Curls
35lbs X 10
40lbs X 7

Ab Machine
30 reps
20 reps

Weighted Situps
50lbs X 10
70lbs X 10
80lbs X 10

Ab Wheel
10 reps
10 reps


25 sets, might have overdone it, but some were light so maybe not, maybe it is just what I needed. Was pretty worn out near the end.

Didn't do any pushing movements other than Arnold Presses. I pushed hard on those.

Gotta focus on my diet. I must lose this flab in my abdomen. I think weighted situps will make my abs huge and when I lose the flab I will look great, or so I hope! Even with my high bf I can see the top ones when I flex after doing the weighted situps and they are just so strong and big.

[Coke]

...25 sets, might have overdone it, but some were light so maybe not, maybe it is just what I needed. Was pretty worn out near the end..

You may have went near the line but I am impressed...nice work man.

[Dedicated]

You may have went near the line but I am impressed...nice work man.
Thanks man, I definitely got a sweat going and pushed pretty hard. I really like the weighted situps, I am glad I am doing those again, I think they work my abs and core very well.

I had an unintentional refeed last night. About 3800 calories for yesterday. No junk food. All solid foods, plenty of protein, carbs, and healthy fats. I woke up today and I just feel strong, tight, and lean all over. I think it was good for me.
If it wasn't for the refeed I think I might have felt a bit tired and weak today.

Calories will be low today.

Today is a rest day, I'll workout again tommorow and try to do what I did yesterday.

[Dedicated]

All the partying caught up with me. I'm really sick, haven't worked out. Might work out tommorow.

[Dedicated]

Gained .5 pounds this week due to excess drinking and eating throughout the week.

I am not feeling so sick today but I still have a "slight" cold.

I will workout today and I will try to incorporate some more pushing, in particular, bench press. I must get back on track!



On another note I got my grades back from school yesterday and I got straight A's this semester again:).

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
135lbs X 7

Uni-Lateral Dumbell Pullovers
20lbs X 20
25lbs X 8

Dumbell Lunges
25lbs X 12
25lbs X 12

Concentration Curls
40lbs X 6
40lbs X 5

Weighted Situps
50lbs X 15
50lbs X 15


No shoulder pain! But I did feel WEAKNESS in my right shoulder. Also 135lbs felt VERY heavy. I feel so weak. I will bench again next workout and do it really slow like I did today. I am still a little sick but I am feeling alot better.

This workout kicked my ass, prolly cause I am sick. The benching also kicked my ass for some reason.


It feels sooooo good to bench. I feel like I worked my chest HARD. There is just no comparison between doing 6 sets of flys and 2 hard sets of bench. Of course those sets may not look too hard, but I struggled with 135lbs lol. I expect to regain my strength fairly rapidly.

[Dedicated]

Today is a rest day. I'm staying pretty active though throughout the day by working outside and getting some stuff done.

My friend gave me a big bottle of noni juice, it's made in tahiti, anyone ever try this stuff? It's supposed to have some kind of benefit, I'm googling around now.

Also I weighed myself this morning and weighed in at 179.5lbs!! I guess I was a little bloated yesterday who knows:)


I'm bored so I'll give an update on my weightloss.


Total Loss: 8.5lbs in 43 days
Average Loss Per Week: 1.38lbs per week for the last 6 weeks.


That is really good considering I was drunk half the time and was working out injured. My shoulder acted up today while working outside but it is ok now. I will bench tommorow! I will probably just do fullbody every other day since I am not really destroying my muscles. Plus it's better since it burns more calories.

My cold is getting alot better, but it is still there.

I'm gonna try and stay away from the alcohol since I know I really don't need the calories but it's hard when your friends want to go out and party. I'm on vacation for one more week then it's crunch time again so maybe I should.

[Coke]

The bench is one of the main hardcore moves, glad you can resume doing it - great stuff bro.

[Dedicated]

The bench is one of the main hardcore moves, glad you can resume doing it - great stuff bro.
Yea so am I!

Hah we posted at the EXACT same time. That is some supernatural **** lol:)


Benching gives me a feeling of working my upper body that flys just don't give. I feel like I really worked out hard even though it was only two sets, although they felt really heavy.

[Dedicated]

Bench
45lbs X 20
95lbs X 10
135lbs X 12
155lbs X 8
165lbs X 4
155lbs X 6
155lbs X 6

Uni-Lateral Dumbell Pullovers
25lbs X 14 Personal Best
25lbs X 8
25lbs X 7

Standing Arnold Press
30lbs X 10
35lbs X 9
40lbs X 7

Dumbell Lunges
25lbs X 12
25lbs X 12
30lbs X 10

Concentration Curls
40lbs X 6
40lbs X 6

Ab Machine
30 reps
25 reps

Bench went great. No shoulder pain at all.

It still feels awkward when I put it in certain positions I think, like if I tryed to hold the bar when squatting, but benching did not bother me.

Strength was alot better than last time.

Diet has been extremely clean. No alcohol and all healthy foods. Just as an example for breakfast I had.

2 fried eggs in olive oil
4 pieces low calorie whole wheat bread
1 cup whole milk
3 grams fish oil caps
1 fluid ounce noni juice
3/4 cup raw onions
1 pot of coffee

I guess everything is good except the coffee, it's probably a bit much lol, but it sure got me working out great.

I want to be benching 200lbs for 6-8 reps again and I think it should take a few months as long as I don't hurt myself and eat clean and stay consistent.

[Coke]

Good deal about refraining from the alcohol, it dehydrates me to no end. Man I am happy for you, the pain has gone away and you are benchin again - :thumbup: ...make those small increments and you will go past previous bests in a reasonable amount of time. The workout effort looks nice.

[Dedicated]

CoCoa - Thanks. Yea no alcohol for a while.


Really sore today.

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
155lbs X 6
135lbs X 10

Dumbell Flys
20lbs X 11
25lbs X 10

Uni-Lateral Dumbell Pullovers
20lbs X 20
25lbs X 10
25lbs X 8

Standing Arnold Press
25lbs X 12
30lbs X 10
35lbs X 8

Dumbell Lunges
20lbs X 20
25lbs X 12
30lbs X 10

Dumbell Shrugs
40lbs X 20
40lbs X 20

Concentration Curls
30lbs X 10
30lbs X 8

Ab Machine
20 reps
20 reps

[Coke]

Good work, where are the squats or leg presses for the legs? - Nice to see them lunges though and the bench work.

[Dedicated]

CoCoa - I don't have a leg press machine. I'll try doing squats tommorow when I workout. Last time though it hurt my shoulder to hold the bar because of the way my arm was positioned. It has nothing to do with the weight on the bar, but the positioning of my arm lol, really weird. I'll try tommorow. Thanks for the help:)

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 12
160lbs X 7
170lbs X 4
155lbs X 5

Uni-Lateral Dumbell Pullovers
25lbs X 12
25lbs X 10
30lbs X 6 (Personal Best)

Standing Arnold Press
30lbs X 12
40lbs X 8

Dumbell Lunges
20lbs X 14
25lbs X 10
30lbs X 10
35lbs X 10

Bench Dips
BW X 20
BW X 15

Dumbell Shrugs
50lbs X 20
50lbs X 15

Concentration Curls
25lbs X 10
30lbs X 7

Ab Machine
30 reps
20 reps

Ab Wheel
10 reps
7 reps


I'm losing weight really fast, I need to up my calories. I'm down to 176.5lbs. In a way this is good because it shows that I have learned from this website how to lose weight. I just hope I lose mostly fat and little muscle. Two people have told me I have lost weight already without me even saying anything to them. I guess 11.5lbs is very noticable heh.

I'm trying to stay consistent with my workouts. I figure if I stay consistent for like 30 workouts and stick to my diet I will see some very big body composition changes. I've already seen results, and I only hope they get better. I workout every other day and it's hard sometimes but so far I have been doing it because I believe if I stay consistent results will come. In the past I've always taken an extra day off here and there but I will not be doing that this time.

[John0101]

congrats on the weight loss, what % bf do you think you are right now?

no shoulder pain? you bench a lot too man, making up bench days from the shoulder injury.

[Dedicated]

Not sure, but it is too high. I've lost a ton of weight all over. I'd really like to get rid of that flab around my lower back and adbomen. It's like it's the last place it goes away from heh.


Yes I had some shoulder pain today after benching. Then when I did Arnold Presses I felt it until I changed my form. I have to do them a certain way so that it doesn't aggravate my shoulder.


And yea I do the same workout everytime. For bench I do more sets because I warmup more to be safe. But yea, I bench alot, my bench went down alot when I stopped working out. I had a better looking chest then and I want it back heh, so I figure if I get my bench back up then problem solved:)

[Dedicated]

Had a little refeed last night. Huge bowl of pasta, homemade garlic bread, tons of mountain dew, 2 hotdogs, few cups of milk, few scoops of whey. I think it was good for me because I was worn down.


Diet will be clean today. I will workout in a while and then post it. I might try some more compound lifts today not sure. I will be careful regardless of what I do, I don't want to get hurt!:)


Todays workout:

Bench
45lbs X 20
95lbs X 15
135lbs X 10
155lbs X 6
155lbs X 6

Standing Arnold Press
30lbs X 10
40lbs X 6 or 8, forgot

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 6

Dumbell Lunges
30lbs X 10
30lbs X 10

Concentration Curls
30lbs X 10
30lbs X 7

Ab Machine
20 reps
20 reps


Didn't do squats or deadlifts. I don't think I'm gonna change anything until I give this routine some time.


Really really really sore so I didn't go crazy today.

[Coke]

Soreness can be a good thing, means something is working - keep it up, like seeing you so driven...fine effort.

[Dedicated]

Thanks for the support CoCoa:)

[Dedicated]

Bench
45lbs X 20
95lbs X 15
95lbs X 15 (Wide Grip)
135lbs X 10 (Wide Grip)
145lbs X 6 (Wide Grip)
145lbs X 6 (Wide Grip)
155lbs X 6 (Wide Grip)

Standing Arnold Press
30lbs X 10
40lbs X 6

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 7 (Personal Best)
30lbs X 5

Dumbell Lunges
30lbs X 10
40lbs X 8
40lbs X 8

Concentration Curls
30lbs X 12
40lbs X 5

Ab Machine
50 reps
20 reps

Ab Wheel
10 reps
10 reps


Wide grip worked my chest harder and I had no shoulder discomfort this time.

I did everything really really slow. I will be feeling this tommorow.

[John0101]

nice benching man, im glad to see that you don't have shoulder pain anymore.

[Coke]

Sweet work bro, you've got a nice groove going on with it - ;)

[Dedicated]

John - Thanks! Yea I am getting back into it. I can't wait to be benching what I used to. I hope 4 worksets isn't too much. Well the 135lbs X 10 isn't really a "workset" just a light set, so I guess you could say it is 3 worksets.


CoCoa - Yea definitely must stay consistent no matter what.


I am really really sore today all over. Even my chest is sore! It must have been the wide grip. My appetite is crazy today too. Tommorow I do it all over again, hopefully I won't be that sore tommorow.

I started doing the post workout shake thing again also. Taking 1/8th cup of dextrose and 1 scoop of whey with water.

I'm gonna be buying some kind of machine to do cardio with since everytime I start running I get injured. I'm thinking of an elliptical machine. I've never used one but they don't seem to be high impact and they seem to be pretty popular.

I'm also looking for something else to supplement with. I am thinking Lipoderm ULTRA might be a good idea. I already have eph but I don't have caffeine, so that would give me a chance to get some caffeine also when I order.


I can't think of anything else to supplement with. I'm kind of worried that alot of the weight I am losing is muscle. I am making sure to stay between 2000-2200 calories a day.

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
145lbs X 6
155lbs X 6

Standing Arnold Press
30lbs X 10
40lbs X 6

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 7

Dumbell Lunges
30lbs X 10
30lbs X 10

Concentration Curls
30lbs X 10
30lbs X 7

Ab Machine
25 reps
25 reps

Ab Wheel
10 reps
10 reps


Really fast workout, I was in a hurry so I cut out some volume but I did everything I normally do and got it done. I am very sore all over.

[Coke]

Major props on doing so well man.

[Dedicated]

Major props on doing so well man.
Thanks man. I'm much less sore today, it's great, so tommorows workout should go well also I hope, maybe a little heavier tommorow.

Indulged in some greasy foods last night bringing my calories up to 2756. A little overboard, but today I woke up feeling tight and strong all over. I put on a white t-shirt, the ones I used to look really fat in, and now I don't look "that" fat, but I still got a loooong way to go.


Something I noticed is that in general my diet is pretty high in fats. This is good I think and I am going to keep it this way. I remember several posts from GeoffGarcia a while ago and how he emphasized how having adequate fats was so vital for hormone production among other things. I keep mine at around 70-90 grams a day. My protein is a little low compared to what bodybuilders believe in and my carbs always fall somewhere between 200 and 300.


I'm gonna have some extra money soon! I can't wait. Gonna get some kind of cardio machine, probably an elliptical since it doesn't seem to be high impact, and a bottle of lipoderm along with some caffeine. Can't think of anything else to get.

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
155lbs X 8
170lbs X 5
155lbs X 6

Standing Arnold Press
30lbs X 10
40lbs X 7

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 8 (Personal Best)
30lbs X 5

Dumbell Lunges
30lbs X 10
40lbs X 10
45lbs X 6 Felt very heavy, form suffered

Concentration Curls
40lbs X 7
40lbs X 6
30lbs X 6

Low Incline Dumbell Flys This was extra, not part of routine
20lbs X 20
25lbs X 15

Ab Machine
50 reps
25 reps

Ab Wheel
10 reps
10 reps


Strong workout. Felt good to get 170lbs up. My strength is coming back. All the benching was done with wide grip and will continue to be done with a wide grip.
Weighed in at 178.5lbs today.

[Coke]

Good stuff dude, glad to hear you are feeling stronger.

[Dedicated]

Thanks man. I will workout tonight and post it.

I decided to get an avatar again. Dunno how long I will keep it, maybe until I find a better one lol.

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
160lbs X 8
170lbs X 6
180lbs X 3


Arnold Press
30lbs X 10
40lbs X 6

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 6
30lbs X 5

Dumbell Lunges
30lbs X 10
40lbs X 8

Concentration Curls
30lbs X 10

Ab Machine
60 reps

Ab Wheel
10 reps


Got a little stronger.

[Coke]

Love seeing you like this, you are clearly on the rise now - :thumbup: ...fine effort!

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
170lbs X 8
185lbs X 4

Low Incline Dumbell Flys
20lbs X 15
30lbs X 10
35lbs X 8

Standing Arnold Press
30lbs X 10
40lbs X 10

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 8 I wanted one more rep so I could set a PR but could not get it
30lbs X 5

Squats
45lbs X 15
100lbs X 10
115lbs X 6

Dumbell Lunges
30lbs X 10
40lbs X 6

One-Legged Calf Raises
BW X 11
BW X 10

Concentration Curls
40lbs X 6
40lbs X 5

Ab Machine
25 reps
20 reps

Ab Wheel
12 reps
10 reps

CoCoa - Thanks man, it feels great. I can't believe I am being consistent.


Got a little stronger on the bench again. I did squats, wow did they kick my ass, I am so weak at squats. It even affected my lunges, I was spent after those few sets. I haven't squatted in a while, and even when I did my squat was very poor.


Overall good workout, I got it done. Cals were low yesterday, and will be low today.

This workout was quick, cause I'm in a big hurry, got it done in about 50 minutes or less.

[Coke]

CoCoa - Thanks man, it feels great. I can't believe I am being consistent

Believe it bro...you are constant with it and training smartly too - moving on up.

[Dedicated]

Thanks man.


REALLY sore today. My legs are extremely sore which is probably from the squats and my body is sore in general. Gonna do squats again tommorow and I also will add some more back work. Maybe rows or deadlifts, or maybe both.


Edit: Think I should mention my appetite is through the roof. I started a thread on it and my suspicions were right. I used so much energy and worked so much muscle last workout that my body was just craving food. I love it. Gonna lift hard tommorow, with a big focus on big compound movements.

[Dedicated]

Bench
45lbs X 20
95lbs X 15
135lbs X 10
155lbs X 6
170lbs X 4

Low Incline Dumbell Flys
20lbs X 12
25lbs X 10

Standing Arnold Press
40lbs X 8
40lbs X 6

Uni-Lateral Dumbell Pullovers
25lbs X 10
30lbs X 7

Underhand Barbell Rows
135lbs X 8
135lbs X 6

Deadlifts
135lbs X 8
135lbs X 6

Squats
45lbs X 10
100lbs X 8
100lbs X 6

One-Legged Calf Raises
BW X 10
BW X 10

Barbell Curls
65lbs X 10
65lbs X 10

Ab Machine
30 reps
30 reps

Ab Wheel
6 reps
6 reps



This workout almost didn't get done, really late workout. I was really tired today before the workout and now I am even more tired. Wow I feel sooo beat up. I am not moving tommorow. I will lay in bed as long as I can tommorow. I'm glad I worked out though, because that way I don't feel guilty for missing a workout. It's been like 11 workouts or so now in a row, and I haven't missed a single one. Strength was down today too, I'm sure it was because I've just been so exhausted all day long.

Rows went well, I like them better than deadlifts. I kept the weight down on both, although 135lbs for rows seems about right, I can deadlift more for sure. My back is killing me.

Barbell curls were great, I felt my biceps getting worked much better than with concentration curls. That will be a permanent switch. I also kept the weight down here, although that last set was difficult. I was doing these really slow.

I didn't do lunges today either. I will probably phase them out permanently and replace them with squats, not sure yet.

I kept the pullovers, because I've seen a new little muscle appear, I think it's called a lat or something lol. Anyways I can flex the muscle there, it's tiny but it has appeared since I started pullovers I think LOL.

I also did calf raises, but I rushed through them. I will definitely always do these.

I did not sleep at all last night. I was awake almost all night, sucks. That is why I was probably so tired. If the lack of sleep wasn't the cause of my weak workout and exhaustion then it is probably because I am using too much volume, and if that is the case, I will drop more stuff and just stick to big compound movements.

Oh and my diet has been excellent these past 3-4 days. Cals have been around 2000. I know I won't lose lots of muscle at this intake, so I hope I drop some fat.

Tommorow is a REST day, woohoo.

[Dedicated]

Weighed in at 175lbs today, finally lost weight, took a while. I guess starting to be consistent added some more muscle to me over these past 2 weeks. On the 13th or so of May I weighed 176.5lbs. I've gotten a little more muscle I think too cause my cals are "just" below maintenance, so it's a slow but steady process. I don't want to lose mass, and it's working.

[Coke]

Glad to see the plan working out OK...lol at seeing a new little muscle appear. No need to choose between either the lunges and the squat man, really ought to do both.

[ryuage]

i think a slightly lower calorie deficit is the best approach unless you are in a hurry to lose the fat.

[Dedicated]

CoCoa - Yea it was funny to see that little muscle. I kind of want to drop the pullovers, because honestly I think I have to much volume, but I don't want that little muscle to go away, I want it to get bigger hehe. And yea sounds good, I will do both squats and lunges. I'll just keep it at 2-3 sets of squats and 2-3 sets of lunges, probably 2, depending on my energy.


Ryuage - Ok I will raise my calories a bit. I do refeed unintentionally on the weekends sometimes, which is bad probably. Last night I got plastered and ate everything in the house. I hadn't drank in two weeks so it was ok I guess. But yea I see what you are saying, I don't want to lose muscle, that is for sure, and I know I can lose weight if I am in a deficit, so I will raise them a bit, especially on days when I workout. I am "somewhat" in a hurry to lose weight. My goal on fitday is to 160lbs on 8/22/2005. This requires a loss of 1.24lbs per week.

I don't know what bodyfat I would be at if I did get to 160lbs though. I was at 163lbs over a year ago but I lost alot of muscle because I was eating 1500 calories a day. I raised them to 1800 and I stopped losing muscle but didn't get any muscle back at 1800. When raising them to 2300-2500 I got my muscle back but didn't lose any fat. I'm not very tall so my longterm goal is to be like 190lbs at 8%, I don't know if this is obtainable naturally though for my height, but I like to think it is because I would never use steroids or anything like that, way to scared of the sides. I would think this should take a few years maybe. Shorterm I'd be happy at 160lbs at 8%. I have a friend who is 6ft at 195lbs and probably 12% bodyfat and he looks fairly big and cut. I can't imagine what I would look like at 190lbs at 8% being 5 feet 8 inches tall, wow.

I bought an elliptical machine today. I still have to put it together. I can't wait to try it, it says it has a calorie burner thing, which probably isn't too accurate, and it monitors your pulse and some other little fun stuff. I've never used one, but I figured a treadmill is almost as high impact if not the same as running, so this will let me do cardio without getting shinsplits and hurting my knees.

[Coke]

I bought an elliptical machine today. I still have to put it together. I can't wait to try it, it says it has a calorie burner thing, which probably isn't too accurate, and it monitors your pulse and some other little fun stuff...

Damn Dedi - U pullin in the dough buying an elliptical machine...that is quite serious and intense mang - ;)

[Dedicated]

Damn Dedi - U pullin in the dough buying an elliptical machine...that is quite serious and intense mang - ;)
Heh it was a cheap one. It was like $130.

[Dedicated]

Bench
45lbs X 15
95lbs X 15
135lbs X 10
155lbs X 8
180lbs X 4
160lbs X 6
160lbs X 6
135lbs X 8

Standing Arnold Press
40lbs X 8
45lbs X 5

Uni-Lateral Dumbell Pullovers
30lbs X 9 (Personal Best)
30lbs X 6

Deadlifts
135lbs X 8
145lbs X 6

Underhand Barbell Rows
135lbs X 8
135lbs X 6

Squats
100lbs X 10
120lbs X 8
135lbs X 6

Dumbell Lunges
40lbs X 6
40lbs X 6

One-Legged Calf Raises
BW X 10
BW X 10

Barbell Curls
85lbs X 8
85lbs X 6

Ab Machine
25 reps
20 reps

Ab Wheel
10 reps
10 reps

Elliptical Machine
5 minutes, 20 seconds, slow at ~1.4 mph


Way too much volume. I'm gonna replace deadlifts with dumbell shrugs for sure, I don't know how to deadlift properly and it isn't worth an injury. No video or explanation is really gonna get me deadlifting the right way. My traps are lacking so this will be good.


I need to cut some volume. Either I am gonna alternate exercises or I am gonna drop some exercises. Regardless I will continue with fullbody every other day, I don't want to split it up into upper/lower or any other type of split, at least not for now. This burns alot more calories and uses alot more energy.


I took two days off, this was the first time in like 22 days that I have had two days off in a row. I'm sure it helped. Tommorow I will rest or play with the elliptical. I need to get used to it, it says I was going really slow but I thought I was going really fast.

[Coke]

Thats nice you got the treadmill going already, didn't waste no time putting it together...1.4 mph is very slow but its a start - its really gonna be on once you start inclining.

The whole body thing is bound to get old soon enough, so I'd at least start thinking about how many days you want to workout, etc...and then decide on the next program.

Although I've lended what I consider to be helpful tips or advice, U are doing great - I am quite impressed with the direction you've taken this whole thing!!

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 135lbs X 10, 9
Used an underhand grip. I might stay at the same weight for next week and do them slower instead. I'll try the first set at 135lbs next time and go real slow and see how it feels. Form has to be perfect here. Normally I do chinups first with this routine, but I decided to switch the order because I can't really warmup up to well for chinups. This will help me avoid injury.

Chinups: BW X 5, 3.5
Almost got 4 reps on the last set. I'm happy I was able to get 5, very happy. I'm fortunate I could even do these. The last time I tried doing these and/or pullups was after my injury and I could not even pull myself gently up without my shoulder/trap screaming in pain. It seems to be all gone now. I did feel some soreness in my right pec while doing these though.



Hammer Curls: 40lbs X 6, 35lbs X 7
I did these standing and alternating while facing a mirror. 40lbs felt too heavy. 35lbs felt heavy also but lighter than 35lbs. I will go with 35lbs next time and focus on form.


Seated Rear Lateral Raises: 15lbs X 10, 12lbs X 8
15lbs felt heavy, I was swinging the weight. Next time I will go with 12lbs and focus on form and maybe do the second set at 15lbs.



Dumbell Shrugs: 85lbs X 15, 12, 12
I think the last set was 12 reps. I just noticed I forgot to write it down. This weight was very good. I will either bump it to 90lbs next time or keep it at 85lbs. Grip will definitely be a factor here and I can already feel the callouses on my hands starting to sting.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 6 min@tension:1, 1 min@tension:8

6 minutes into the workout I realized I had tension control. I set it to maximum and thought oh this is easy. After about 40 seconds I realized it wasn't. Tommorow I train my legs so I decided not to go nuts here. I forgot to cooldown also. I paused a few times during this session to adjust things and play the machine also. This was done 2-5 minutes after finishing my lifting session.



Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Yea looks like your right. I got tired of fullbody and decided to go back to my old routine. I like it, I was in the best shape of my life when I did this, and that is not saying much though considering I still needed to lose fat. My strength was at an all time high though and I made gains continually until I was injured. Thanks for all the help and support your comments and suggestions DO make a difference hehe. You are way older, wiser, and stronger than me, stronger than I will ever be probably, so your comments are really appreciated man. Thanks for all the support:)

I had a good session. I feel good and strong. My day in general went well. I studied alot today and got alot done. I'm excited about this new routine. This also allows me to do more cardio. Doing fullbody it's hard to do cardio because I am scared I will overtrain. With this, the sessions are short and heavy so I can include some cardio if I want. Very good pump during this session. This routine always leaves me with that pumped up feeling. Maybe it's because the sessions are short and heavy who knows.

I did not bother to list warmups and I won't since it's easier to gauge my progress this way.

It's nice I still have the templates for these workouts so I can just use the old ones and replace the pounds and comments in each hehe.

[drew]

Nice work bro.

[Dedicated]

The squat king, what is up man. Thanks:) Legs today I can't wait:evillaugh

Calves are sore today, probably from the elliptical. I think it's great that they are sore, it means maybe they get worked with the elliptical, which is great considering I don't have a calf machine.


Completely ruined my diet for yesterday. Was about to go to sleep and some friends had me come meet this girl and I got totally plastered. Now I'm hungover, I missed work, and I ruined my diet for yesterday with all that beer. At least my friends had good intentions because they were trying to get me laid. It went well, she's decent but definitely not my type.

I should start a "hot chicks" section in my journal when I post my workouts like Ryan used to do, it was always such great reading for me, and I'm sure others who read it as well heh.

[Coke]

CoCoa - Thanks for all the help and support your comments and suggestions DO make a difference hehe. You are way older, wiser, and stronger than me, stronger than I will ever be probably, so your comments are really appreciated man. Thanks for all the support

Thank U tenfold Dedi 4 those kind words towards me!!...looks like we'll have the same split again.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 9, 140lbs X 7, 6
The warmups made my knee feel funny. I had to get the form down. These went ok.


Partial ROM Leg Extensions: 90lbs X 12, 90lbs X 12
Big burn on the first set, second set burned also but not as bad.


Stiff Leg Deadlifts: 80lbs X 8, 8, 8
First set I felt it too much in my back. Second and third sets caused my legs to shake furiously. I did these very slow.


One-Legged Calf Raises: Left Leg - BW X 10, 10 Right Leg - BW X 10, 10
Rushed through these, didn't give them the time they deserved because my calves are already extremely sore.


Ab Machine(Ab Resister): BW X 50, 50
Did these slower than usual. Focused on doing them very very slow the entire time, huge burn.


Ab Wheel: BW X 19, 9
Felt some soreness in my right tricep while doing these. Second set I stopped at 9 because I felt like I was out of gas and my arm was doing alot of the work to compensate for my exhausted abs.



Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments


CoCoa - Yup same split.

Overall it was a good workout. I will feel this tommorow. My hamstrings got worked very hard, not used to that. Also my abs are HUGE. I was taking a shower and I ran my fingers across my upper abs and I could feel like the divisions and stuff lol. I need to shed some fat so I can show them off.

Calories are gonna be lower. I am going to go between 1800-2000 from now on because I have not lost weight. My calories have been rather sporadic and on good days they have been at 2300 or so. It bothers me but I do not lose weight if I keep them in the 2300 range. If I eat maintenance my strength increases which is good to know for future reference for when I finish this cut. Would be nice to finish someday:)

My predictions about calories and weightloss agree with what I got from one of those BMR calculators. I never trust those but it said my maintanence is 2352 or so, which is right on target IMO from what I have seen on the scale and in the mirror. So at 1800 that is a 500 calorie a day deficit, so 3500 calories a week, or 1lb a week. I do know that at 1200-1500 I lose tons of muscle. I got down to 163lbs eating 1200-1500 calories once but I still needed to shed more pounds. I don't recall losing muscle at 1800 calories, but I also don't recall gaining any either. Only time will tell. I'll try it for a few weeks.

Just for fun, not sure if I will be consistent with this because I already use fitday but for today I had:

Calories: 1942
Protein: 121 grams, 32% of total cals
Carbs: 218 grams, 43% of total cals
Fats: 66 grams, 26% of total cals

I never worry about percentages or macronutrient breakdowns, I'm not that strict, I don't think I need to be.

[drew]

Hooray for squats!

Are you bringing your knees in at all when you push up? I had that problem and I used a light theraband around my knees while squatting light sets. What I did was pushed my knees out to stretch the band while I was squatting and thus trained them out so they don't bother me anymore.

[Coke]

Thorough leg training man...going full circle with it.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 170lbs X 8, 6, 165lbs X 6
Decent. Felt some shoulder discomfort but not much. I was kind of disappointed when I copied and pasted my old workout to make this post, since it has the format all typed up this is what I do. Anyways in that workout I benched 195lbs X 7, big difference between now and then. Sucks but at least I am working my way back up.

Dumbell Bench Press: 50lbs X 12, 60lbs X 6
Better than expected, no shoulder discomfort. I forgot how to get the dumbells into position. I know how to do it I just can't seem to do it. I'm sure I will figure it out after a few workouts.

Standing Arnold Press: 40lbs X 6, 6
All the other pushing made me weaker on these.


Bench Dips: BW X 15, 15
I did these with my feet on the ground and used a bench. I need to figure out how to add resistance to these. One option is propping my feet up onto a couch and laying plates on my lap. I have done this in the past but it becomes awkward when you start adding more than one plate.


One-Armed Overhead Tricep Extension: Left Arm - 20lbs X 8, 7 , Right Arm - 20lbs X 12, 8
I felt some elbow discomfort while doing these.


Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 11 minutes
Tension: 4 (scale of 1-8)
Energy Used: 6.3


Energy expenditure is just a generic number to measure the energy I used. It is supposed to be like calories used by an average 150lb person, not sure what 6.3 calories means. Maybe 63 calories. Anyways it is a generic number that I can use to compare my cardio sessions.



Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments


drew - Yes I was bringing my knees in. I do ATF squats next leg workout and I will make sure not to bring my knees in.

CoCoa - Thanks CoCoa.

Read through some of this journal today, from the beginning. It's funny how when I started I went from 185lbs to 163lbs or so in 4 weeks, so crazy. I lost so much strength and then slowly started getting it back by doing insane workouts, like 50 sets lol, and eating more. I wonder if I get to 163 the "right" way how I will look.

[Coke]

No biggie man, U are about to raise up and blast past previous records - gonna be looking diesel bro.

[Dedicated]

HIIT Day

Weights

Today is a rest day for weights.
Cardio

HIIT on Elliptical Machine: 24 minutes


3 minutes Tension 1
20 seconds Tension 8 MAXIMUM EFFORT
40 seconds Tension 1
20 seconds Tension 8 MAXIMUM EFFORT
40 seconds Tension 1
20 seconds Tension 8 MAXIMUM EFFORT
40 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
5 minutes Tension 1
1 minute Tension 5
1 minute Tension 6
1 minute Tension 7
1 minute Tension 8
1 minute Tension 7
1 minute Tension 6
1 minute Tension 5
2 minutes Tension 1

Energy Used: 14.7



Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments



Woke up feeling horrible today, physically and mentally. Very sore and just wasn't feel good at all. Did the cardio session around 1pm, I would have liked to have done it earlier, but I'm just glad I did it before the afternoon. I feel soooo much better now after working out.

Diet yesterday was bad. I went out last night to a friends, a hot girl showed up and we talked, I thought she was very cool and I don't know, just really easy to talk to. I definitely like her alot, funny thing is I didn't even check her out, we just had such a good time. Smoked and got a horrible case of the munchies so came home and ate a ton of food. Finished yesterday at like 3500 calories. I am extremely sore still, so I don't think it was that bad for me, probably helped.

Tommorow is a pull day, with an emphasis on the lats.

The HIIT session went well, I could only do a few intervals at maximum effort, after a few at 20 seconds I just could not do it. So I dropped the time to 10 seconds. Intervals at maximum effort are just brutal in general.

I might be ordering some supplements soon so I can stockpile. I might get yohimbine, lipoderm ultra, and some caffeine and maybe some ephedrine. I've been wanting to order online for a while but I just didn't have the money. Especially since I bought the elliptical, which imo, was a GREAT investment, I love it:) I still have ephedrine and I am taking it, just not taking enough caffeine. I probably won't take yohimbine+ephedrine+lipoderm at the same time, I will probably choose one of the three and run cycles.

For example I might do yohimbine for 4 weeks with AM cardio for the stubborn fat. AM cardio works without yohimbine so it will be interesting to see how it works with it. I've taken yohimbe before and I didn't experience any sides other than feeling a little weird, yohimbine has less sides which is good. I've never done AM cardio and yohimbine though. Then come off everything for a week, and go back to eph for 4 weeks, then stop that and run lipoderm etc.


CoCoa - Man I so hope you are right heh. I have never lost strength with this routine but last time I used this routine I was eating 2300-2500 cals, but I wasn't losing weight, I was just gaining muscle. So I gotta go lower, so only time will tell. Looking diesel? Heh I can only dream, I have a digital camera so maybe I will take some pics. But I won't post the "before" pics until I have the "after" pics hehe:)

I think by August I will be looking alot better if I can keep this up and not mess up my diet. Actually I should have taken pics way before, but I'll take some later today.

[Coke]

Great idea on the before/after pics man - super cardio effort on the elliptical!!

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 50lbs X 10, 7, Right Arm - 50lbs X 15, 55lbs X 7
These went ok, form needs to be emphasized, especially when working the left side. Normally these are done after pullups, but I have switched the order so I can be warmed up a little better for the pullups.


Pullups: BW X 4, 3
Had a hard time going all the way to the top, felt a little uncomfortable and I was scared about my shoulder. No pain though.



Uni-Lateral Dumbell Pullovers: 30lbs X 8, 6
Nothing new, these felt heavy.



Incline Dumbell Curls: Left Arm - 20lbs X 14, 25lbs X 8, Right Arm - 20lbs X 14, 25lbs X 8
Hard, felt these in my shoulder. I might try alternating them instead of doing them one at a time next workout.


One-Armed Lateral Raises: Left Arm - 25lbs X 9, 7, Right Arm - 25lbs X 9, 7
Felt heavy. My right shoulder pops when I do these but I don't feel pain. I think the popping is because of my injury. I'll have to be really careful with these.



Red = Personal Best for the given exercise at that weight.

Cardio

GPP: Forgot to time it.

I did some yard work after lifting so I decided not to do any cardio. I basically mowed my lawn as fast as I could before it started raining. It still must have taken at least 30 minutes. The way the grass grows fast this time of year so I will be doing lots of GPP, thanks for the idea drew lol.


Elliptical Machine(PM session): 41 minutes

Energy Used: ~23
Tension: 3

Late night session. Forgot how much exactly energy I used. It was around 23 I think. That's it.




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Not the greatest workout in the world, but I got it done. Legs tommorow.

CoCoa - Thanks. I really like it.

[drew]

Yard work? I'd count that as GPP. lol.

[Dedicated]

Yard work? I'd count that as GPP. lol.
LOL I edited my post. My grass grows alot this time of year, plus I got lots of trees I need to cut up and logs to throw around in my yard, plenty to keep me busy. So I will do GPP sometimes lol. Thanks:)

[Coke]

Fine stuff to keep things on track... like the GPP, especially in these heated conditions - ;)

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 120lbs X 8, 125lbs X 6, 6
These went very well. I experienced knee discomfort during one of the warmups but widening my stance solved the problem:)


Barbell Lunges: 80lbs X 10, 85lbs X 10, 90lbs X 8
It seems with any kind of lunge if I don't bow my feet in just a tad I feel discomfort in my knees. I will continue to do this. These went great:)



Lying Leg Curls: 40lbs X 6, 6
Wow what a burn. I tried not to throw the weight around and did these slow. These are done with an attachment on the end of my bench. This is the same attachment I use for Leg Extensions.


One-Legged Calf Raises: Left Leg - BW+15lbs X 7, 8, Right Leg - BW+15lbs X 7, 7
I had problems with balance. My calves are probably overworked anyways. The elliptical really works my calves it seems.



Weighted Situps: BW+70lbs X 10, BW+90lbs X 6
Not bad. Next time I will probably make my first workset 80lbs.


Twisting Crunches: BW+50lbs X 12, BW+70lbs X 8
Excellent!:)



Vertical Leg Raises: Dropsets
I just did a few drop sets. Something like 10 seconds or less between sets.


Red = Personal Best for the given exercise at that weight.

Cardio

There is no cardio on Leg Day.

General Comments


I am very pleased because I was able to workout. My entire body hurt this morning yet I got this done. Tommorow is a push day with an emphasis on incline movements. It will be interesting to see how I do considering incline movements used to aggravate my shoulder more than others, so I will proceed with caution heh:)

I doubled my postworkout shake carbs today.

I like this routine cause I can do "something" every single day. I think it's good to stay active. This is probably why aka used a routine like this. I believe he went over a year without taking a day off, and he was in superior shape as result. Even light cardio is better than nothing I think.

CoCoa - Yea the climate is really hot down here, especially today, if that is what you meant hehe. I will probably do some more GPP tommorow, the grass in my yard looks like a jungle lol:)

[drew]

Nice work D. Wide stance squats are the bomb!

[Dedicated]

Nice work D. Wide stance squats are the bomb!
Thanks! Yea I will be feeling this tommorow I'm sure of it heh.


I ordered some supplements today. Not alot but some.

Yohimbine HCL - I'm gonna start with it slowly and do cardio in the AM. I ordered enough to last me 17 days.

Lipoderm ULTRA - I'm gonna wait and use this after I lose more fat and the fatloss becomes more difficult. Hopefully sometime in August I will be ready for this.

Sesathin - This stuff is supposed to be amazing. It was kind of expensive at $30 but it is just supposed to be so good for you and help with fatloss. I read nothing but positive reviews after searching this forum and a few others.

Caffeine - This is just so I don't have to drink so much coffee while I take ephedrine.





Diet has been AWESOME. I'm doing really good. No more drinking, no more smoking ciggaretes, and no more smoking other stuff.

[Coke]

Its nice that you put some of those vices aside, they really can't help us in this game anyways...ace leg session.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 50lbs X 12, 55lbs X 9, 60lbs X 6
These went well.



Dumbell Flys: 35lbs X 10, 40lbs X 7
Went ok, no shoulder pain.



Standing Dumbell Military Press: 40lbs X 8, 6
No shoulder discomfort at all. I am really shocked that I had no pain. Very excited about these now:)



One-Armed Strict Dumbell Front Raises: Left Arm - 25lbs X 8, 6, Right Arm - 25lbs X 10, 8
Maybe my form suffered because 25lbs felt heavy.



Lying Barbell Tricep Extension: 85lbs X 10, 9, 7
Elbow discomfort. I could replace these with close grip bench but I'm doing enough pushing already I think. Will continue to do these unless it becomes really bad. I'll keep the weight down and do these slow.



Red = Personal Best for the given exercise at that weight.

Cardio

Skipped todays session.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


Tired. I was gonna do some GPP and/or cardio but tommorow is a rest day so I can do that tommorow.

CoCoa - Thanks, I smoked a ciggarete today though, I'm weak, weak I tell I you:(. I think maybe when my supps get here and I start doing AM cardio I might have more of a reason to quit. I definitely quit drinking and smoking that other stuff though, that is np for me at all heh.

Already 1982 calories today, sucks bad. I ate some Cuban Bread this morning that I bought at the hispanic store around the corner and fitday says 1 loaf has 3246 calories!!! I ate like 3/5th of a loaf with steak and that is a ton of calories. Instead I put that I ate a 9 inch cuban sandwich, which came out to 1056 calories according to fitday, jeez heh....I gotta stop eating this stuff. Anyways I might have some nuts or something later but that's it, sucks bad.


Quick observation about my triceps. When I bench on push day I have been using a wide grip, and it feels like I am not working my triceps that hard. Interesting because when I use a closer grip my triceps get worked more. I guess this is good and bad, my chest gets worked more with a wide grip I think, and my triceps less. I noticed this because today my triceps were slightly pumped up, this has not happened in a looong time. The pump probably came from the tricep extensions and maybe from the pressing. Felt good:)

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

Elliptical Machine: 30 minutes

10 minutes: Tension 1
3 minutes: Tension 8
17 minutes: Tension 1



Red = Personal best for the given activity, measured by duration or speed.
General Comments

Today marks the end of the first 8-day cycle of my routine. I start over tommorow with Pull Day, Emphasis Back. So far I can't comment on how it is working, I feel leaner and stronger, but that could be because my diet has been good.

It will be a while before I get to my old personal bests, so I might start using some other form of indicator to see if I improved over the "previous" session. This way I can see if I am progressing. I'd like to use my old personal bests though still because I want to be lifting that weight again someday.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 140lbs X 11, 9
Better than last time.



Chinups: BW X 5.5, 3.5
Same as last time. 6th rep was close but I won't count it.



Hammer Curls: Left Arm - 35bs X 7, 7, Right Arm - 35lbs X 9, 8
Used assistance on the last 2 reps of each arm and did slow negatives.



Seated Rear Lateral Raises: 15lbs X 12, 10
Better than last time.



Dumbell Shrugs: 100lbs X 12, 9, 7
Grip was an issue. The dumbell handles tear into the callouses in my hands also. 100lbs felt very heavy. Will keep it at 100lbs for a while.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 15 minutes

Tension: 1

Could have kept going but forced myself to stop because tommorow is leg day.



Red = Personal best for the given activity, measured by duration or speed.

General Comments

I doubled my postworkout shake for today. Diet remains excellent.

[drew]

Nice work man.

[Coke]

Don't sweat it man, gonna see some more red in here soon enough - keep on with the keep on...doing good bro.

[Dedicated]

Drew - Thanks

CoCoa - Yea, I think what I will do is just start over. I mean it's a hassle to go and find all my old personal bests. So I will just indicate red as an improvement since I came back. It's easy to do because I always copy paste my old workout and just edit the lifts. So I know if I made an improvement that way. This way I can also see if I am making any progress at all.


Gonna go work my legs hard in a few minutes.

Oh all my supplements got here. Yohimbine, Caffeine, Sesathin, and Lipoderm. I'm not taking any of it yet, gonna wait and finish off this EC first probably. The lipoderm I will probably use last. Maybe by August I will be low enough to use it, I don't want to waste it. The sesathin came in this cool little bottle too lol. Pretty neat stuff.

Oh and last night I overate. I had a big meal with lots of protein and fat and carbs before going to bed. I was just worn down and needed some food to help me recover. I woke up this morning, despite getting only 5 hours sleep, with my muscles feeling alot better and stronger. I just felt tight all over. I do need to get some sleep though.

Another thing is my posture has improved ALOT since I started this routine. Heavy back work really makes a difference. All this leg work is making a difference I think also. I really like this routine and I think I am starting to look better:) I'm not where I want to be yet, but I have gotten leaner and stronger I think, even though today is the only the 9th day of this routine. Definitely alot better than that fullbody stuff I was doing.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 140lbs X 10, 155lbs, 6, 4
Huge improvement. During the first set at 155lbs form felt a little off during the last 2 reps. Second set form was better.



Partial ROM Leg Extensions: 95lbs X 15, 115lbs X 10
Wow. I felt so strong after the first set so I added 20lbs. I can still go even heavier I think. Just felt strong. Quads felt like they were going to fall off my legs after these sets.



Stiff Leg Deadlifts: Did Not Do
Noooo I just realized I forgot to do these. Dammit lol.



One-Legged Calf Raises: Left Leg - BW+20 X 10, 7, Right Leg - BW+20 X 10, 7
Finally did these right. Did them really slow and got a good workout I think.



Ab Machine(Ab Resister): BW X 60, 30
Did these slow. Huge burn. After the first set my abs were on fire.



Ab Wheel: BW X 20, 12
Again like last time felt soreness in my triceps during the last few reps.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 25 minutes

5 minutes: Tension 1
5 minutes: Tension 8
5 minutes: Tension 7
10 minutes: Tension 1


There is no cardio on Leg Day, but I decided to do some anyways. The interval at Tension 8 killed me, it was very very difficult. Tension 7 was hard also. Once I went back to Tension 1 it felt so easy.

General Comments



Great workout. Made improvements everywhere, except I forgot to do SLDL. Oh well. Tommorow I bench, would be awesome to make an improvement tommorow, I will definitely try.

It's funny because when I was done I thought to myself, that's it? I felt like I still had energy. It was probably because I did not do SLDL. I felt like I could have done more sets of squats and leg extensions but I don't want to start adding volume. I think the volume is good the way it is because well so far it is working.

The red indicates a personal best. I am counting personal bests since I have returned. I am not counting my lifts from 1.5 years ago as personal bests since that was so long ago. I have actually surpassed some of those old personal bests but not all. Anyways tt's easier this way because this way I can see if I am progressing. So as long as I have some red every single workout I am always progressing and moving forward.

[drew]

Awesome session bro. Nice to see all that red.

[Coke]

Nice deal on frying those quads...them abs are gonna be tight, ain't that right bro?? - ;)

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 175lbs X 7, 170lbs X 7, 165lbs X 6
Small improvement.


Dumbell Bench Press: 60lbs X 10, 65lbs X 6
Better.


Standing Arnold Press: 45lbs X 7, 5.5
Couldn't get the last rep on the second set. Almost had it, almost.


Bench Dips: BW X 17, 11
These were really difficult for some weird reason. I don't know why.


One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 7, 7 , Right Arm - 25lbs X 12, 8
Felt heavy.



Red = Personal Best for the given exercise at that weight.

Cardio

None.



Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments



drew - Yea it's cool I improved a little, it's just a little, but it adds up I guess.

CoCoa - Yea man, they were sore today when I was benching, like really sore.

I studied for 14 hours today so I did not have time to workout till midnight. At least I got the workout done I guess. Went ok, made small improvements, I would have liked to get that 8th rep at 175lbs but I didn't. I REALLY want to be back at benching 200lbs X 6-8. My chest has gotten bigger also. So have my arms, shoulders, and legs. I really like this routine.

[Dedicated]

HIIT Day

Weights

Today is a rest day for weights.
Cardio

HIIT on Elliptical Machine: 25 minutes

5 minutes Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
14 minutes, 50 seconds Tension 1




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


None.

[Coke]

This routine that you are on does indeed rock, great to see you on the rise...props on studying so intently.

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 55lbs X 9, 6, Right Arm - 55lbs X 12, X 9



Pullups: BW X 4, 3



Uni-Lateral Dumbell Pullovers: 30lbs X 9, 5



Incline Dumbell Curls: Left Arm - 25lbs X 10, 30lbs X 4, Right Arm - 25lbs X 11, 30lbs X 5



One-Armed Lateral Raises: Left Arm - 25lbs X 10, 7, Right Arm - 25lbs X 11, 7




Red = Personal Best for the given exercise at that weight.

Cardio


None. Didn't have time and my knees are hurting a bit from yesterdays HIIT. Tommorow is leg day so it's probably best that I didn't do any.




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments



CoCoa - Thanks. I've been studying all day today also. Exams are coming up, lots to do.

In a real hurry today. Lots to do so didn't have time to really comment on my lifts. Overall it was ok. I got it done at least.

[KevinStarke]

Nice man, lots of red

[drew]

Nice session bro. Why the uneven sets/reps on each side?

[Dedicated]

Kevin - Thanks. Hopefully I have some red every workout. It's a great way to track progress. When I stop seeing red then it's time to make changes. I think I can get red every workout. What I do is I write down my personal bests and try to beat every single one every workout. It isn't always possible though, like today I just could not get that 5th pullup.

drew - Yea it's because I push untill I can't push anymore on those sets. The workouts are short and low volume so I push with everything I have. My left arm/side is weaker than my right it seems. Actually today I wasn't really "feeling" it, I didn't have that drive I usually have. I have been so busy that my mind was on other things and I had a hard time focusing on the workout. Tommorow I will make sure to focus and push hard, especially since it's leg day. My legs have very little muscle, so I like to think that by working legs I am doing myself a huge favor. Another reason I push hard is because I am only doing each movement every 8 days. For example I bench press once every eight days, even though I work chest every 4 days, so I really really try to make it count lol. It's cool cause I workout every single day and get to do so many different exercises, lots of fun. When I was doing that fullbody stuff I always held back for fear of overtraining, so the reps were probably the same on both arms.

[KevinStarke]

Thats the way to do it man, slow and steady. A pound is a pound man i love knowing i am stronger than i was the week before.

[Dedicated]

Thats the way to do it man, slow and steady. A pound is a pound man i love knowing i am stronger than i was the week before.
Yea it's great. I've noticed changes in the way I look also since I started this routine which was 12(or 13) days ago. And yea it's a great feeling. I can't wait till I'm benching 200lbs for reps again. My dream is to bench 225lbs for reps.

[Dedicated]

Had some knee pain today while I was out earlier. Will do legs in about an hour or two, I'm gonna push hard.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 135lbs X 7, 140lbs X 6, 145lbs X 5
Surprisingly well considering my left knee hurts a little. No pain during squatting at all.



Barbell Lunges: 95lbs X 12, 100lbs X 10, 105lbs X 8
105lbs felt heavy.



Lying Leg Curls: 45lbs X 8, 7
Not bad. I did not a huge burn like usually do. I will probably only increment 2.5lbs next workout and do these really slow.


One-Legged Calf Raises: Left Leg - BW+20lbs X 7, 7, Right Leg - BW+20lbs X 8, 7
Rushed through these. Did not give them the time they deserved. I was tired and in a hurry. Next time I will focus hard on these. I actually do these every 4 days since I do them in both of my leg workouts.



Weighted Situps: BW+100lbs X 7, 6
A little awkward with this much weight. I want to get a decline bench eventually. My friend has one. Maybe I will go ask him to let me keep it at my house since he doesn't use it.


Twisting Crunches: 80lbs X 10, 6
Better here. Heavy also.



Vertical Leg Raises: Did Not Do
I just realized I forgot to do these. Oh well.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 5 minutes

5 minutes at Tension 1

There is no cardio on Leg Day, but I decided to cool down with a short session on the elliptical.

General Comments



My shoulder felt a little funny during squats and lunges. I have to be careful the way I place my shoulders when holding the bar. It has nothing to do with the bar being on my traps or whatever, it's the fact that I have to put my hands on the bar, moving my hands/arms into that position makes my shoulder feel funny "sometimes". I'm really careful about it and will continue to be. The last thing I want is my shoulder to give out while squatting or lunging.

My left knee has been bothering me just a "little". Today I was walking down some stairs and it hurt. I hope it gets better, not sure what caused it, probably HIIT and so much leg work. I'll get used to all this leg work eventually and hopefully the knee pain will pass.

Tommorow I push, with an emphasis on incline movements. I will be real careful and hopefully I will have a good workout.

Overall this was a great workout though. I added alot of weight to every single exercise. I have to admit this is probably the most difficult workout day I have in my 8-day training cycle. Doing 3 sets of squats and then doing 3 sets of lunges and pushing with everything I have on each set is tough. Then I still have all that other stuff to do. I think after the squats/lunges the most draining/taxing exercise I do on this day are the situps, followed by the twisting crunches.

[drew]

Outstanding work D.

[Dedicated]

Thanks drew. Hopefully one day I can squat half of what you squat for 10 reps:)

[drew]

And hopefully on eday I can squat twice as much. lol

[Coke]

Props on being so driven to move this whole thing forward at such a pace...superb lunges and atf squats.

[Dedicated]

LOL drew.

Cocoa yea my immediate goal is 8% bf. I am getting there slowly. I am definitely getting stronger, and that will help because I always get bigger when I get stronger. And yea those squats and lunges felt sooo heavy to me. I wonder how long I can keep adding weight. It would rock if I could keep adding weight to everything every workout for like 8 weeks. Even if I add weight to one thing every workout, I'd be happy. Eventually I will get there I think, and that is what keeps me motivated, knowing that eventually I will be benching 225lbs X 10 and squatting 225lbs X 10. I just want 2 45lb plates lol. Seeing that red REALLY motivates me too lol.


I might start doing morning workouts to save time since I have been so busy lately.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 60lbs X 10, 65lbs X 8, 6
My old max was 60lbs X 6, nice improvement. These felt very heavy, and I felt some pain in my upper right shoulder/chest area. Probably just from stretching the muscle or whatever.



Dumbell Flys: 40lbs X 8, 6
Slightly better. I had to work incredibly hard get that 8th rep. My old best was 40lbs X 7.



Standing Dumbell Military Press: 45lbs X 8, 5.5
Much better. Added 5lbs here, my old max was 40lbs X 8. On the second set I could not get that 6th rep. I made it half way up though, thus the .5 lol.



One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 6, 25lbs X 7, Right Arm - 30lbs X 7, 25lbs X 9
30lbs pounds felt really really heavy. Form suffered. I think I will start with 30lbs again next time and try to get more reps. I will probably stay at 30lbs for a while. I just realized these are called "strict" dumbell front raises, so my form must be flawless.



Lying Barbell Tricep Extension: 90lbs X 10, 9, 7
Way better here. Added 5lbs and maintained reps on every single set. Not alot of elbow discomfort either. There was some but it was not a big deal. Last time this exercise bothered my elbows alot more. I'm bringing the bar further back and it seems to take stress off my elbows and work my triceps harder also. I kept the same grip also. Using a wider grip for this movement makes it easier, so I will keep the same grip. If I switch my grip I will make a note of it, but I don't plan to.



Red = Personal Best for the given exercise at that weight.

Cardio

Didn't do any. If I'm feeling good later I will do some, probably not though.

Red = Personal best for the given activity, measured by duration or speed.
General Comments



I'm really tired, I need to get more sleep. I typically get 5-6 hours and toss and turn all night long. I wonder how my workouts would go if I slept a solid 10 hours a night.

Diet has been ok. I've been eating maintenance on some days and I need to stop.

[JuniorMint6669]

Workouts looking good man, how much are you weighing now?

[Dedicated]

Around 172.5lbs.


And I'm cutting. I've gained ALOT of my strength back these past 10-12 weeks or so since I've been back. It's not all back yet, but I am optimistic that it will come back. I've also gained alot of muscle in the process. And I've also lost a good deal of fat. I was at 195lbs or so when I started. I lost 7 pounds the first weak because I was having some problems, but after that it slowed down to a regular pace.

Lately however my weight loss has stalled, but I don't think my fatloss has stalled, and I don't think my muscle gain has stalled either. I have had several "cheat" days and several eating at maintenance days which have slowed my fat loss, but have helped my muscle building, so I do not consider it a loss I guess.


Anyways diet was great today. I am gonna try to keep the cals down from now on. I will be watching my strength closely because I do not want it to drop. Typically with me when I lose strength I lose muscle mass, and when I gain strength I gain muscle mass.