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JuniorMint6669
09-17-2003, 03:35 PM
Well sure, why the hell not... i have a lot of free time lately, which may or may not change, so I might as well start a journal. Im weighing in at 188 according to digital scale and 185 according to analog scale. (as of this morning).

I really cant decide if I want to bulk or cut, Im happy with my current weight, but not happy with my LBM/BF. I need more LBM and less BF (surprise surprise).

My maintainance is ~3000-3200. Im currently eating 3200-3500 calories a day, a slow bulk, for the moment. In a week Ill probably increase calories slightly for a few weeks, then cut for a week or two.

Im trying a new rotation that looks like this:
Legs
Back/Chest
Legs
Pull
Push

Insert rest, cardio, and max effort days as needed.

Wednesday, September 17th
Pull
Pullup/chinup bwx2/bwx2 +30x2/+30x2 bwx4/bwx4
I was pretty dissapointed with the weighted chins/pulls. Next week I will warm up with pulldown machine instead of bw pullups.

Speed pulldown 130x5 120x5 110x5
Speed chindown 140x5 130x5 120x5
Going too slow on these, I assume for the same reason as above, got worn out on BW. Speed should be better next week.

BB Shrugs 45x8 315x8 315x5
PR on reps (x8) then I got 5 more. W00t. Im still adjusting from the hammer strength shrug machine to bb shrugs, and I like these a lot better (plus carryover to deadlift).

Speed Seated Row (wide) 150x5 140x5 130x5
Speed Seated Row (close) 130x5 120x5 110x5
Good speed, goodstuff.

Good Morning 135x8 205x8 (partial ROM only, few inches)
My weakness on squats is lower back, so i started doing these, and ive noticed a big improvement already. 205 was quite heavy though, after all this other back work, and I could only get a partial ROM. But its better than nothing, and its not as if I fall that far forward while squatting anyways.

Cambered Bar Curl 45x8 85x3 70x5 65x6
Ive been thinking about these for a while, so that you can get a greater ROM at the bottom, and it works like whoa. I like it a lot, but people were looking at me weird, which is a good thing I guess.

Reverse Fly 70x8 90x6
Weight lighter than normal, probably because I normally do this excercise earlier in my workout.

Hammer Curl 20x20 20x10
Lactic Acid Tolerance.

Wrist Curl/Reverse Wrist Curl 70x20/20 60x20/20 50x20/20
OUCH! My gym finally got a 70 lbs bar, and, well, ouch it burns so good. Forearms burning.

~45 minutes
I like push/pull. Lets me get a lot done in only 45 minutes. My chest/back day usually ends up lasting 1hr 10 minutes. I might end up switching to push/pull/legs two times per week. We'll see how this goes first though.
There's this one black chick at my gym... that I gotta get to know. For some reason I think she's lesbian, because she's always got these different fiiiiiiiiiiiiiiiine ass asian women hanging around her. Hopefully she's straight though, and so are her friends, so that she can hook me up with one. They were looking at me while I was doing weighted chins, and seemed impressed (i know its not a lot of weight but im the only one ive ever seen do them at my gym). Oh well gotta get over my shyness. Soon... soon...

galileo
09-17-2003, 03:39 PM
:spam:

pruneman
09-17-2003, 04:14 PM
just missed the first :spam:

Dedicated
09-17-2003, 06:32 PM
Goodluck with the ladies:D.

JuniorMint6669
09-17-2003, 11:46 PM
lol thanks guys. I went to yoga tonight at a different 24 hour, and there are a lot more hot asians at this one... i may have to switch... i know it seems lame but... ehh... must... find... asian... girl...

ok j/k I like my gym, but ill go to this one for swimming and yoga.

Yoga was from 8:30-9:30 and then 30 minutes of alternating cold shower and hot tub. My shoulders are weak, and my hip flexibility is bad. Im hoping yoga will help with this.

JuniorMint6669
09-18-2003, 12:12 AM
damnit... this msblast virus is still affecting me. ive downloaded the patch from microsoft, but it wont install. says some crap blah blah blah.
here's my food intake for today
8:00
1c oats
1/2 scoop whey
egg white
10:15
pre workout shake
11:45
post workout shake
12:15
2 egg whites
1:15
ww bread
ham
2:00
1c oat
tb peanut butter
banana
3:30
ww bread
1/2c cottage cheese
7:00
2 ww bread
6 oz chicken
apple
9:30
banana
10:30
1c oat
1c milk
tb pb
banana

so far, 3025 calories, ~190-200g protein. Ill probably eat another 500-700 calories before bed, because I lifted and did yoga. Ill update when I get some time, now, ive gotta try to fix this stupid computer... so frustrating...

JuniorMint6669
09-18-2003, 12:38 AM
Ok this is kind of embarassing, and I have yet to admit this to anyone, and since its easier to type this out than talk about it to anyone, here we go. I am self diagnossing myself with social phobia/social anxiety. I hate interacting with other people in person. Damn if we all just text messaged eachother... i would be a pimp. But we talk. And I hate talking.

But this is starting to to get tiresome. Ive been single for quite a while now, and according to some of my female friends, there are a few interested girls, but I dont take the initiative. Which I admit is true. I think girls should make the first move damnit.

In my communication 100 class, we have a project where we need to identify one negative behavior of ourselves, and change it. I am choosing my shyness. I am gonna get over this ****! Thats part of the reason I am going to yoga instead of just doing some rotator cuff work at home. I need to force myself to interact with humans. Im also going to make a questionairre so that I can start talking to random people around campus. Its funny, when I was out of shape and single, i thought it was because I was fat. Now that Im more fit, I realize that more important than my physical state, is my mental state. And while Im a very happy person, i still gotta get over this. [/end rant]

This is actually more important to me than my physique goals, but I think I can multi task quite well.

edit:For those that dunno, now ya know...
http://www.nimh.nih.gov/anxiety/phobiafacts.cfm
http://www.socialphobia.org/whatis.html

Scott S
09-18-2003, 01:04 AM
Originally posted by JuniorMint6669
I am choosing my shyness. I am gonna get over this ****! Thats part of the reason I am going to yoga instead of just doing some rotator cuff work at home. I need to force myself to interact with humans.


That's the key to breaking the cycle. Good luck with it. Confidence can't be taught; you have to just pretend/act that you have it, then let yourself become confident.

JuniorMint6669
09-18-2003, 04:26 PM
Thursday, September 18th
Push
Bench 95x8 95x8 170x4 1/2
This sucked. I expected to hit at least 6 at 170, but on the fourth rep, my left shouler rolled forward a little bit and i couldnt get the weight up. My spotter helped me up, and then i did one more unassisted, and I could have probably done more but i was kinda pissed and kinda worried about my shoulder. Its fine though

Lateral Raise 20x4 15x8
I did these a new way; seated sideways on an incline bench, one arm at a time. The incline helps keep my form, and I felt it in my lateral delt, something i can honestly say has never happened before.

Standing Military Press 45x8 125x0 115x2
In the past, I have done these as my first movement on my shoulder/arm day. My PR is 120x7. I thought I might be able to get 125 up, but it got stuck halfway, I assume because I already did other delt movements. I will try lighter weight next week.

Speed bench 110x3 110x3 110x3 100x3 100x3 100x3 90x3 90x3 90x3
I alternated my grip, pinky, middle, then index finger on the ring at each weight. 110 went up a little slower than id like, but 100 and 90 went up very fast, very good.

Incline Fly 40x8 35x8
Felt good, but a little bit of discomfort in the shoulder.

Lockout 135x8 185x8
Im not sure how you are supposed to do these. But I just lift it off of the bench and lock it out. Im getting the weight up easy and fast, but my elbows are not liking it. I think I locked out okay, but didnt feel too strong

Reverse Grip Tricep Pushdown 40x8 60x8 70x4
First time ive used reverse grip, and I like the way it minimizes my cheating. Weights are lighter than normal, but I assume because of the new grip and also because this is being done at the end of my workout

Reverse Grip Tricep Pushdown 30x35 40x15
CGBP 45x40
Lactic Acid Tolerance

Crunch bwx20 bwx20 bwx20
Ive done every imaginable weighted ab excercise there is, but I dont think it works as well as crunches.

Static Holds/Static Hangs Various grips and weights.

~60 minutes
Was a good workout. Not many people at the gym around lunchtime. Got in and out. Bookstore doesnt have the book I need for my math class, so i have to special order it. Will take 4-5 days they say, which is a waste of my life. Im going to talk to the instructor later today (its a self paced course) to see if there's anything I can do to speed it up. I need to FINISH 2 courses in 1 month time and then enroll in another class so I can be on my mothers health insurance. Ive never been seriously injured, and I havent been to the doctor in more than a year, but Im kind of paranoid about not having insurance, especially since ive been much more active lately. Speaking of which, I think im going to go for a low intensity walk later this evening. I have a theory about keep calories in as high as possible as well as keeping calories out as high as possible, hoping to create a more LBM friendly environment, while staying active enough to keep fat minimum. Its been working for the past few months.

midee1
09-18-2003, 06:51 PM
Just stoppin in to look around.

I guess I have the opposite problem. My wife says that we can't go anywhere without me knowing someone.:D

What does the Juniormint6669 stand for? Anything in particular.


Looks like we are about the same in lifts. But I'm a bit fatter.:D

Dedicated
09-18-2003, 07:02 PM
Hey some people aren't even sociable on the internet, now THAT'S bad!:D

But really I know where you are coming from in a way, I'm terrible with women. Now I have no problem talking to friends or women, but when it comes to like actually picking up hot chicks, well let's just say I'm not too good at it. I think my looks have a lot do with it, I'm an ugly mother****er but hey what can you do heh.

JuniorMint6669
09-19-2003, 12:13 AM
midee1: everyone knows me too, I just hate talking to them ;) JuniorMint6669 doesnt mean anything in particular, but I get asked that a lot. I used to eat a lot of juniormints. And Im a mint addict. Last year I started collecting mint tins that I ate. After 6 months, i added them up and I averaged eating a tin of mints every 2 and 1/2 days. Love those andes mints... mmmm.. damn you! your making me hungry ;-)

dedicated: one word- plastic surgery... yea thats two words... insert hyphen... plastic-surgery... there we go. J/k Its funny because im actually pretty good at picking up women when the situation is favorable, like when a girl starts hitting on me. But making the first move... thats my problem... and as of late, I dont like socializing with ANYONE, so I havent even been giving the ladies a chance to hit on me.

JuniorMint6669
09-19-2003, 12:21 AM
Diet is pretty much the same everyday, so i wont waste our time reposting it. Im gonna stick closer to the 3500 calorie range, and maybe even increase it sooner that I expected. Im really likeing this push/pull/legs idea. I feel like I could train everyday doing this. If thats true, I can probably bump the calories up. If im taking more days off and having more cardio only days, Ill keep them lower.

School was a bust today. The self paced tutors dont know whats going on, so ill just have to wait 4 days to get my book. On the plus side, walking across the crazy huge parking lot is like cardio.

I was too tired/lazy to go walking at the gym tonight. I try to listen to my body as well as possible to overtraining, and so bleh, not gonna beat myself up. Tommorow Im gonna try to do legs in the morning and yoga in the afternoon. We'll see how that works. Gnite for now guys :D

aka23
09-19-2003, 12:53 AM
Originally posted by JuniorMint6669
Im really likeing this push/pull/legs idea. I feel like I could train everyday doing this. If thats true, I can probably bump the calories up. If im taking more days off and having more cardio only days, Ill keep them lower.

I also like the push/pull/legs split. My gains improved dramatically since I started this type of split in April. Different body parts are worked on sequential days, so it is often possible to do any of the days in a row. Nevertheless, it is probably a good idea to take a break every now and then, for example Push/Pull/Legs/Rest . Overtraining is dependent on many factors. Two of the key ones are intensity and volume. As you decrease volume and/or go to failure less often, you can train more frequently.

Good luck with the shyness. Some schools offer groups/services that might be helpful in such situations. For example UCSD has a "Building Social Confidence" group that is free to students.

JuniorMint6669
09-19-2003, 10:26 AM
aka: Hey! Thanks for stopping by. Ill probably end up take rest days every now and then. I dont have a job for the next week or two, and class only a few hours a week, so I have quite a bit of free time. When this happens, I try to get as much sleep and naps in as possible, which allows me to train on many consecutive days. My volume is pretty high normally, but I rarely hit failure. Once or twice a week Ill do it on accident, as well as once every 5-7 days I will take 1 excercise (bench, deadlift, or squat) to my one rep max, in which case I will also eventually hit failure.

Ill see if my college has any groups like that, thanks for the info :D

JuniorMint6669
09-19-2003, 05:21 PM
Friday, September 19th
Legs
Sumo Deadlift 160x10
I normally do a few warm up sets before I start working out, but I only wanted to do one set of deads and didnt want to have to load up the bar twice, so I just stretched a little bit and hurt my hip. Wasnt as painful as it was uncomfortable. Serves me right.
This weight is 50% of my 1 rep max. All reps went up fast and easy, as was expected.

Below Parallel Speed Box Squat 135x5 135x5 125x5 125x5 115x5 115x5
Here is where the above laziness affected me. I can not ever remember having a problem getting this low (5 aerobic steps), but touching the boxes was quite difficult, and the first 4 sets were done much slower than I like. 115's went up fast though, which is good because if these went slow too I woulda been pissed.

Elliptical Machine 5 minutes, low speed/intensity
Hip was still bothering me, so i figured it would be smart to get blood flowing and warm up a little bit. next week I will probably do this before i start any lifts

Walking Lunges 55x2 55x2
2 widths of my gym each set. Its about 10 lunges each way. This was lighter than last week, but I wanted to take it easy with the st00pid hip. Ended up being pretty high intensity though, as normally I can only make it one length with 60lbs dumbells, have to stop/drop weights for a few seconds then pickup and lunge back. But not this time.

Glute Ham Raise (I think) ehhh who's keeping track?
This was awkward. I got the idea from galileo (who i think got from HY) to do these on a lat pulldown station. But the lat pulldown station felt very unstable, so I did it on an decline bench instead, which ended up being just as unstable, but wider which was better for my legs. These are TOUGH! Damn. Wasnt really keeping track of reps/sets, just trying to keep form. The bench did limit my ROM somewhat though, I might try it on the lat pulldown next week if im feeling brave.

Standing Speed Calf Raise 140x10 150x10 160x10
I kinda bounce on these, getting pretty high up on my toes at the top, but not going very far down. Im just trying to find different ways to hit my calves, though they arent really lagging.

Standing Slow Calf Raise 100x10 90x10 80x10
Holy crap these hurt bad, at about rep #8. I mean REALLY burning. I like it. Pause at top. Pause at bottom. If my calves were lagging, this would probably fix it.

Conventional Sumo 160x8
Was suprisingly easy, considering it was done at the end of my workout, and the hip thing, which by this time had dissapeared. The first few inches off of the ground literally felt weightless. I wanted to go to 10, but my grip started slipping and I could only get 8, which is fine.

~50 minutes
I cant decide if I want to pull conventional or sumo. They both seem very easy to me. The next time I max effort deadlift (probably two weeks) Ill try it conventional to compare with my sumo max (320). If its lower, Ill pull sumo. If its significantly higher, well the jury is still out, because the limiting factor was my grip last time. Speaking of which, my grip sucks. After yoga tonight, Ill do some finger curls with a 1 gallon bottle of water.
I almost got my tongue pierced today. I almost got it pierced yesterday too, but I chickened out both times. Im worried about not being able to talk.
Oh, and Im starting to hate answering my cell. I like to leave it where I cant hear it, that way I dont have to talk to dumb people. But stupid me, I picked it up, when I knew it was work calling. "Oh I wonder what they have to say". They need me to cover someones shift. Damnit should have got my tongue pierced to get out of work. Its okay though, I can use the money. I need to save up for my next tattoo. My dad and I are getting our family crest tattooed. My younger brother too, if we can find someone willing to tattoo him without ID (hes only 16).
Oh and hopefully Ill be going to see Underworld tonight. Looks pretty badass.
Thats it for now, will probably update again after yoga, or after the movie. or tommorow. who knows

Dedicated
09-19-2003, 05:56 PM
I wanted to go to 10, but my grip started slipping and I could only get 8, which is fine.

I hate when that happens.:mad:
My whole thing is that I do shrugs after deadlifts, talk about difficult!

Our lifting power is really similiar which is cool. Also about the nap thing I agree, I find that really helps with recovery. If I take a nap in the afternoon on days I workout I find it really helps with overall energy etc. Nice session man keep kicking ass.

JuniorMint6669
09-19-2003, 10:23 PM
Thanks :D Grip sucks. Just did a few finger curls. Will do some static finger holds.

----------------------------------------------------------------------------------------------------

Went to yoga, was pretty tight. I almost didnt go, but forced myself to at the last minute and enjoyed it quite a bit. Was sort of difficult, because my legs are still weak from the morning session. I also had difficulty stretching my left hip as far as my right hip. Im not sure if that is related to this mornings incident, or that Im just realizing now that I am less flexible in my left hip. Now that I think about it, I sometimes tap the box (on box squats) with only one glute, though I never thought it might be because of a lack of flexibility though. Will continue to monitor and stretch....

My sister has commented twice that my abs are visible, which hasnt been the case ummmm.... ever? First she said "WOW! You have abs!!" then later she was like "No seriously, im not trying to be nice to you, but your abs are looking good". This is a good thing not because my sister is checking me out.... but because Ive been "bulking". So for my abs to become more visible while gaining weight is nice, and gives me hope for the perfect body when I decide to cut.

Ive been mulling over what to do about my routine. Im feeling quite fresh at the moment, despite doing legs and yoga today. So working out tommorow seems like a definate possibility. But im trying to split up my back/chest day so i can do a smooth push/pull/leg rotation, but I want to make sure I hit all of my excercises.

Ive also been considering adding weighted pullups (slightly wider than shoulder width, palms away) as one of my max effort movements. Currently Im rotating between bench, deadlift, bench from the bottom position, and squat. I think pullups have a better carryover to real life usefullness (climbing over walls and up trees?) than bench press does, and I want nice lats. So perhaps I will get rid of bottom up bench, or Ill keep it, damn who knows. Maybe once every 5 days I will pick a random excercise out of a hat and perform it to my 1 rep max. That sounds like a good idea....

Underworld doesnt start until 10:30 PM, and its a long movie, and I have to wake up early for work, and it will probably sell out quick so I would have to be there right now, which is just not going to happen. Hopefully Ill get to see it later in the week.

Wow, I just accidently typed out a lot. Oh well, ive got another 1000 calories ive gotta eat before bed time, better go get started on that... until next time....
MiNt OuT~

edit: oh yea, one of my ex girlfriend's been calling me a lot lately. (reason for edit is because she just called 2 seconds ago) She saw me in a wife beater a few days ago. Amazing how losing 50 lbs and then gaining 10 lbs of LBM will make the ex's call like crazy. Too bad for them. And too bad for me too I guess.

880 more calories to go....

Scott S
09-20-2003, 12:09 PM
Funny how everybody loses in the end, huh?

Well, maybe you can get a few :hump:s in. :D

JuniorMint6669
09-20-2003, 04:08 PM
Probably:D


In other news- work was a waste. Was only there 4 hours and then my manager let me go home early. My hams are pretty damn sore, I assume from the ghetto-glute-ham-raise. But my back is a little sore too. Ill move lower back movements to leg day to avoid overtraining (goodmornings, pin pulls, etc). I want to go lift, but Im not feeling 100% at the moment.... I'll try to rest and eat a little, and maybe lift later this evening.

JuniorMint6669
09-21-2003, 04:05 PM
September 21st
Pull
Chinup +20x4 +10x4
Shoulder Width Pulldown 140x8 120x8
I dropped the weight on chins to try to get closer to the 6-8 rep range but I guess I didnt go low enough. I definatly try to avoid failure on these, so I quit a little bit early on all sets. Im also gaining weight, so that may be a factor. Pulldowns to further fatigue the lats.

BB Shrugs 45x8 345x5 295x8 225x8
Pretty good.

Seated Row to chest 150x6 130x8
Seated Row to navel 130x8 140x8
Tried different angles to try to hit the entire back, though Im sure some of it is redundant by now. Its all good though, my back is lagging, needs the extra work.

Cambered Bar Curl 85x5 65x6 55x6
These are killers man. And im still getting funny looks from everyone.

Reverse Fly 90x8 80x8
Good intensity on these, was nearing failure on both sets, without hitting it, just like I like it.

Hammer Curl 20x15 15x15
Lactic Acid Tolerance.

Wrist Curl/Reverse Wrist Curl 80x10/10 90x10/10 50x20/20 40x20/20
First sets were a little heavier than normal, but less reps. I think I will continue to increase weight on early sets for strength, and use lighter sets to fatigue for growth.

Static Hangs/Holds
My grip was GONE by this time, and I could hardly hang for anytime or hold any weight. But thats a good thing, right?

~50 minutes
Overall was a good workout. I sprouted new veins on BOTH forearms. That makes me want to cut really bad, because im having some nice vasularity at ~15%, I would be shredded at ~12%. But my chest is still too small (note to self, increase volume, decrease weight on bench press), and overall I would still like some more muscle mass. My hams and low back are STILL sore from ghetto/booty/ham raise, which sucks because im not used to being sore. I rarely get DOMS, oh well better get used to it. Ill try to go to yoga tonight, will report back later~
~MiNtOuT~

JuniorMint6669
09-21-2003, 09:46 PM
I dont like sunday yoga. Not many cuties, didnt like the way the instructor ran class, plus it is 75 minutes long instead of the typical 60. But it was a good workout. Eh now that I think about it, it isnt so bad. It REALLY helps get rid of DOMS, which im still feeling in my hammies. Tommorow I am gonna max out on squat, so i need to be fully recovered, will probably hit another yoga session tommorow morning and maybe another tommorow evening. Im gonna go see Underworld in an hour, so Ill update to let ya guys know how it is~

lata playas~

JuniorMint6669
09-22-2003, 11:53 AM
Whoa had a crazy dream last night about lifting. It was weird man... I gotta type it out before I forget about it. It was about weird training methods. They were taking people from canada and northern united states and training them in a weird facility. They trained with weighted gloves. The gloves could be made to weigh different amounts electronically, and then the user would be told a different amount than actual weight. For example, if they were using 10 pound gloves, they may be told they were using 5 pound gloves or 20 pound gloves. Im not sure how this related to a specific training protocol, but what I infered in my dream was that they were being trained for strength without being allowed to know how strong they were getting, to avoid any mental blocks.

Next I went to the training facility, which was very weird. They were using most of the machines for curling, so they must have been damn strong (imagin curling a rowing machine). They attatched some machines together for leverage, but I cant remember what this had to do with anything (except that it was for "leverage") Also they have a super long treadmill, at least 5 times as long as a regular treadmill, which would be pretty cool for sprinting, especially if you could program intervals..They also had a sideways treadmill... it had 5 stations, imagine regular treadmills, all running left to right, instead of front to back. It was weird because people were running forward, rather than side to side. The last thing I can remember about the gym was there were 3 dance dance revolution stations, which my dad asked me for quarters to play on.

Next I was taken to the library, which was pretty huge, as I walked up and down the aisles, I began waking up, realizing I was dreaming, I tried to stay asleep, but it wasnt any good. I woke up at 10:23. Damnit that was such a cool dream.

chops
09-22-2003, 03:22 PM
what have you been smokin'? :)

coincidence- i also had a lifting dream last night. i flexed my arm and i was YOKED..all i recall from it tho. reality bites.

75 mins of yoga is hardcore! GOOD thing not bikham (spelling?), eh?



Originally posted by JuniorMint6669

edit: oh yea, one of my ex girlfriend's been calling me a lot lately. (reason for edit is because she just called 2 seconds ago) She saw me in a wife beater a few days ago. Amazing how losing 50 lbs and then gaining 10 lbs of LBM will make the ex's call like crazy. Too bad for them.

:thumbup:
satisfaction is sweet

JuniorMint6669
09-22-2003, 05:11 PM
Havent been smokin enough, thats fo' sho'. Bikham? isnt that where all the ladies wear really tight short shorts? and tube tops? i think thats what i read in Maxim... satisfaction is okay, because im still alone, but whateva

oh... for everyone... Underworld was freaking awesome... awesome awesome awesome... makes me wanna go.... turn into a vampire or lycanthrope.... or maybe ill just go do some more yoga...

gonna go get my tongue pierced... wish me luck on not chickening out...

JuniorMint6669
09-22-2003, 06:18 PM
ouch that hurt...

JuniorMint6669
09-22-2003, 06:53 PM
September 22nd
Max Effort-Wide Stance Box Squat (6 steps)
Elliptical Machine 5 minutes, low speed/intensity
45x16
95x8
Warming up, still feeling a little discomfort in my hip.

135x6
Getting decent speed going. Hip pain at lockout only.

155x4
185x2
205x1
225x1
245x1
Good form, but still discomfort on lockout.

265x1
Set up was bad. I had the bar set too high on the power rack, so stepping out I lost my balance and the bar was not alligned properly. On my way up, started to dump to my right, but quickly corrected and got the weight up. *whew* that was close

285x0
Bar was still set too high, and same problem as above. Felt hip pain off of the box, and could not get out of the hole. = failed attempt

285x0
I set the rack lower, which did help my walk out. I hoepd to be able to get thie weight up. But hip pain at the bottom again, and I just sat on the box. = failed attempt #2

Hip Adductor 100x10 150x10 190x10 190x10
Hip Abductor 100x10 130x10 150x10
Hip rehab, you could call it. I do not have time to be injured.

~50 minutes
VERY disapointing. I have basically two options: drop leg work until i heal or bring in my stance and lower intensity. As I said above, I do not have time to be injured. I feel good enough to just try to go low intensity, but Ill play it by ear. I know people are gonna say "better safe than sorry, take some time off" but Im a slow healer. I have to just get through the pain and ill eventually forget about it. So for now, Ill forget about sumo deads and squats, just go conventional. Its probably better for hypertrophy that way anyways, in my opinion. Got my tongue pierced after working out. That hurt lol... keep ya guys updated, gotta go gargle some listerine.

Meat_Head
09-22-2003, 06:59 PM
You'll get 285 next workout...

Hips gettin more flexible yet?

JuniorMint6669
09-22-2003, 11:55 PM
Thanks meat, I hope so about 285! Left hip is injured, and not getting any more flexible. Serves me right for stretching instead of doing warm ups. Im going to try to take it easy until it heals. The pain is bareable, but it is not functioning properly out of the hole or locking out for (sumo) squats and (sumo) deads. Hopefully I will be able to use a conventional stance and train normally, until it heals. If that doesnt work, I will reduce squat and d/l training to no more than 50%1RM until it heals.

JustinF
09-23-2003, 05:53 AM
:spam:

Sessions are looking good man. You'll get that 285 no doubt. Careful with that hip though.

midee1
09-23-2003, 07:08 PM
Originally posted by JustinF
:spam:

Sessions are looking good man. You'll get that 285 no doubt. Careful with that hip though.

I agree with JustinF. Don't push yourself to hard with injuries. It will only make them worse and then where will you be.

JuniorMint6669
09-24-2003, 12:02 AM
September 23rd
Push
Dips bw+40x5 bw+25x6 bwx7
This is the first time Ive done dips as my first movememnt. I need to learn to not go so hard on my first excercise, gotta save some for the rest of the workout. Ill drop to 2 sets next week, but these all went up pretty easy.

Lateral Raise 20x6 15x8
Nothing special.

Standing Military Press 45x4 115x3 1/2
Damnit, I hit failure. Shoulders were tired from dips.

Bench 155x5 1/2
Damnit, failure again. My spotter said my grip was off, which is weird, it looked on when I set up, but the bar started leaning to the left, which is typical of an uneven setup. Light weight felt heavy after the above.

Incline Fly 45x8 35x8
Nothing too special, +5 lbs from last week.

Dumbbell Decline Bench 35x8 45x8
Never done these before, could go heavier. Feels pretty heavy off the chest, but VERY light after a few inches.

Reverse Grip Tricep Pushdown 75x5 65x7 55x8
My grip started to slip at the end of all of these sets. Ill probably use straps next week, though ill look like an idiot *only person EVER to use straps for pushdown*

Military Press 45x20
Standing DB Press 15x15
Reverse Grip Tricep Pushdown 40x20 35x12 30x20
Lactic Acid Tolerance

Crunch bwx20 bwx20 bwx20
Hanging Leg Raise bwx15 bwx10 bwx7
Gotta do some ab work eventually, right?

Static Holds/Static Hangs Various grips and weights.

~60 minutes
Lasted longer than I would have liked, but the gym was PACKED and I had to wait before almost every excercise for a station to open up. I normally dont go around 7:00, and ill make a note to never do it again, if I can avoid it. As noted above, I outdid myself on dips, which negativly impacted the rest of my workout. I am slowly learning to pace myself.

On the diet front: my tongue piercing is a bitch. It hurts to eat anything especially solid, especially hot, or especially cold. Ive been eating a lot of lukewarm oatmeal and cottage cheese. This thing is annoying. I could easily only eat 1000 calories a day. It would be much more comfortable. Its quite difficult forcing down 3500 calories, in pain. But Im getting through it. I better be gettin some use out of it...

JuniorMint6669
09-24-2003, 12:05 AM
justin, midee: Thanks guys. Ill be monitoring my hip closely. I am trying to work around it. If I cant, I will rest it.

JuniorMint6669
09-24-2003, 01:42 PM
10/25/02
??% BF
230 lbs.

12/26/02
??% BF
206 lbs

2/24/03
??% BF
193 lbs

4/25/03
??% BF
184 lbs

5/25/03
??% BF
181 lbs

6/8/03
19% BF
184 lbs

7/3/03
17.6% bf
184 lbs

9/23/03
14.5% BF
190 lbs

Ill do the math later. Time for work.

Dedicated
09-24-2003, 06:12 PM
Real nice progress there man.

midee1
09-24-2003, 06:25 PM
Originally posted by JuniorMint6669
10/25/02
??% BF
230 lbs.

12/26/02
??% BF
206 lbs

2/24/03
??% BF
193 lbs

4/25/03
??% BF
184 lbs

5/25/03
??% BF
181 lbs

6/8/03
19% BF
184 lbs

7/3/03
17.6% bf
184 lbs

9/23/03
14.5% BF
190 lbs

Ill do the math later. Time for work.

Awesome progress dude. What kind of diet/cardio program were you on to hit those numbers. I'm down to 213 from 242 in October 2002. Need to lose about 20-25 more.

JuniorMint6669
09-24-2003, 07:06 PM
from 10/25/02 until 6/1/03 I was an idiot, or rather, uneducated. I didnt track my diet, but Im guessing it was rather low calorie. Cardio 4 days a week. I started jogging, progressivly faster and longer. At my peak, I was running 4-5 miles a night, 4 nights a week. In addition, I did 1 "weight lifting" session per weak. Full body, 12 excercises, all machines. I didnt even touch a free weight until I discovered this site. I really hit a plateau in april, that lasted until the freeweight era.

So in many ways, im a newbie when it comes to weight lifting. But the good thing about doing all that cardio, is it helped raise my work capacity to the point where I can workout VERY often without overtraining, and still progress.

Heres the numbers that I was trying to figure out, starting with the first time I found out my BF%:
6/8/03
fat: 34.96
LBM: 149.04

7/3/03
fat: 32.38 (-2.58 lbs)
LBM: 151.62 (+2.58 lbs)

9/23/03
fat: 27.55 (-4.83 lbs)
LBM: 162.45 (+10.83 lbs)

lol@the people who said I could not gain muscle and lose fat at the same time. Its all about GPP baby :cool:

Meat_Head
09-24-2003, 07:14 PM
Originally posted by JuniorMint6669

Heres the numbers that I was trying to figure out, starting with the first time I found out my BF%:
6/8/03
fat: 34.96
LBM: 149.04

7/3/03
fat: 32.38 (-2.58 lbs)
LBM: 151.62 (+2.58 lbs)

9/23/03
fat: 27.55 (-4.83 lbs)
LBM: 162.45 (+10.83 lbs)

lol@the people who said I could not gain muscle and lose fat at the same time. Its all about GPP baby :cool:

Kick ass dude! Amazing lean gains!

What's your GPP work look like

JuniorMint6669
09-24-2003, 07:24 PM
Mostly farmers walks and throwing weights outside, in a field. Also carrying my sister on my back, up and down stairs, around the block, etc. I really like throwing weights, but its pretty taxing on your muscles. My shoulders were overtrained after a few weeks, but that was also due to having too many shoulder lifting sessions.

Oh and for variety to farmer walks, I sometimes carry the weight overhead. A few trips around a baseball diamond and my abs are SCREAMING, amongst other body parts.

Ive got bored of most forms of low intensity cardio, so I like to do the above or kickboxing on my bag, or yoga for extra workouts, just to increase work capacity. HIIT on elliptical machine or stair master is pretty badass too.

Dedicated
09-24-2003, 07:32 PM
What is GPP?

JuniorMint6669
09-24-2003, 07:54 PM
General Physical Preparedness
edit: for more info: http://www.elitefts.com/documents/general_physical_preparedness.htm

JuniorMint6669
09-24-2003, 08:57 PM
September 24th
Legs
Elliptical Machine 5 minutes low intensity
Gotta get warm for teh hip.

Conventional Box Squats (7 steps) 45x8 45x8 135x8 225x2 205x4 185x8
Bringing my stance in close made this about parallel, or just above. There is still some stress on the hip, but not much. I didnt want to risk anything, so I did quite low weight, which I can handle. Felt good off the box. I did some weightless sumo's, and those gave me more pain than these squats. That means I can still squat (light) = :D

Leg Press 120x8 400x8 425x8
What's this? I can still leg press heavy? Sounds good to me.

Standing Speed Calf Raise 160x10 170x10
Im gonna stop doing these. I feel it more on my spine and quads than my calves.

Standing Slow Calf Raise 110x10 120x10 110x10
Slow.... Ouch... Ouch...

Ghetto Booty Ham Raise assisted x8 assisted x8
Again, done on decline bench (hence the ghettoness). Assist myself by pushing off the bench. I really like these. Probably should have done another set, to further fatigue the hams, but we will see if Im sore or not tommorow.

Hip Abductor 150x8 140x8 100x8
1 Leg Extension 25x10 40x10 30x10 20x10 25x10
Hip Adductor 190x10 190x10 150x10 110x10 60
Leg Curl 50x10 60x10 55x10 50x10
For knee and hip joint rehab. There's really nothing wrong with my knees, but theres nothing wrong with making them stronger either, plus a little bit of lactic acid tolerance. I got lots of GLARES from ladies. I like looks. I dont mind stares. But GLARES? It was like "What are you doing on my Hip machine and when are you going to be done with it?" Oh well, as chops said, im here for MEMEMEMEME. So they can all bite me. No really. I like it rough... ehh... i digress...

~60 minutes
Ran a little longer than normal, due to all of the joint work at the end. Im glad that Im still capable of squatting (albeit light) and VERY happy that I can leg press at full strength. I was worried about atrophy while my hip recovers, but it looks like I have nothing to worry about. Ill see if I can still deadlift next leg day. And ill do a max effort chin up for my next workout. Ive always wanted to, so I will.

On the diet front: Tongue still bothering me. But MILK... yes MILK... is my friend. Protein and carbs and no pain. So ive been drinking a lot of that, and a lot of mush foods (cottage cheese and oatmeal). But im quickly running out of food, and I find myself eating less healthy foods just to get painless calories in... ah well, hopefully it will heal soon.

chops
09-25-2003, 10:56 AM
Originally posted by JuniorMint6669



Ghetto Booty Ham Raise assisted x8 assisted x8

Hip Abductor 150x8 140x8 100x8
Hip Adductor 190x10 190x10 150x10 110x10 60
Leg Curl 50x10 60x10 55x10 50x10

I got lots of GLARES from ladies. I like looks. I dont mind stares. But GLARES? It was like "What are you doing on my Hip machine and when are you going to be done with it?" Oh well, as chops said, im here for MEMEMEMEME. So they can all bite me. No really. I like it rough... ehh... i digress...



ghetto booty + pierced tongue = :scratch: hmm dennis what's his face (basketball player?) OH YEAH rodham.

how did u injure your hip before? yah, i glare at men in the weight room who are using 10 and 15's dumbells..those are for memememememmemeem :D

btw, pho and banh mi :tuttut:

can hit up jamba juice and get double shots of protein powder instead..JK

i'm game but will be visiting family and also tying up some loose ends and of course. SC PLAZA and lee's are on the agenda. not sure of our schedule..going there w/ my sweet pea. pm to discuss.

Alke
09-25-2003, 12:49 PM
hey there, cool = got your toungue pierced. I gots mine done 2 years ago, I remember eating ravioli for a few days, couldnt chew nothin, my toungue swelled up a lot. mine took about 4 days to get me eating normally again. now I feel naked without my toungue piercing.

nice sessions, your approach is a bit different than mine.

JuniorMint6669
09-25-2003, 06:33 PM
LOL@Chops Rodman, Dennis Rodman, not a basketball fan are ya?
I injured it STRETCHING a cold muscle. I thought stretching was supposed to help, but I should have known better. Its not like I cant walk... but I cant lock out a sumo deadlift/squat and I cant get out of the whole squatting much below parallel.
MmMmM Banh Mi! Jamba juice??? Id rather take the fat calories from banh mi than the carbs from hamba juice ;) Check your PM.

Kenn: Yea tongue is getting better. And speaking is getting easier. Im not really trying to hide it from anyone, but I dont want to say "hey look at my tongue" Its kinda interesting that no one in my family has noticed it, and no guys notice it, but all the females do. Good :D Yea im trying something new, as far as split is concerned. Previously I was doing something almost identical to what you were doing, but less volume per day, twice a week.

LOL@my ex girlfriend. I went out for coffee and vietnamese food with her today, and she brought me FLOWERS. Weird, I know, but weird in a cool way, I guess. Im not planning on getting back together with her, but getting back together with her sounds like fun for the moment, if you know what I mean.

Im trying to decide if I want to take today off or do a max effort chin up day later tonight. Im sort of tired, so if I can sneak a quick nap in, I probably will, and then see how I feel.

Meat_Head
09-25-2003, 10:45 PM
Where's that back workout!tuttut :D

JuniorMint6669
09-26-2003, 12:26 AM
Here it is, I got a nap in, so I decided to go for it:
[b]September 25th
Maximum Effort Chinup
Elliptical Machine 5 minutes, low intensity

Chindown 50x10 70x8 90x6 110x6 130x4 150x2 170x2
Warming Up

Bodyweight (193 with clothes)
Chinups
bwx1
+10x1
25x1
35x1
Still warming up. But I got up fast on these. I never realized how fast I could get up from the bottom, but its pretty fast.

45x1
Plate went up. LOL@plate

55x0
50x0
I got my nose over the bar on both, but not all the way up, so I cant count it.

35x1
20x1
bwx3
bwx2
bwx1
Cool Down, Further Conditioning, Maybe hypertrophy, etc.

BB Shrugs 45x8 135x8 345x5 315x8 225x8
Cheated too much on 345. Just right on 315. And strict form on 225. Im thinking about alternating power shrugs and strict shrugs everyweek, just to make sure my cheating doesnt get too out of hand.

Seated Row to chest 140x7 130x6
Looking to hit middle trapezius (yes you can hit the middle trapezius).

Cambered Bar Curl 85x5 65x5 65x4 45x8
Nothing special, but got a great pump, if thats worth anything. Stayed away from failure.

Reverse Fly 100x7 80x8
Just did it.

~65 minutes
Max effot workouts generally last a little bit longer than normal workouts, which I expect. To attempt to compensate, I save some of my pre workout drink for the first 15 minutes of my workout. My previous heaviest chin was +30x3, so 45x1 was good. This is the first time Ive done max effort chin, and I like it. It will help to keep boredom at bay I hope. Didnt want workout to run too long, so I skipped lactic acid and grip training. May make it up tommorow, may make it up next pull day. No biggy.

JuniorMint6669
09-26-2003, 12:20 PM
Starting to feel kind of overtrained. Will probably take today off. Gonna go do some voulenteer work right now, and go to my brothers football game later tonight. At most, Ill do some low intensity cardio/recovery workout.

JustinASU
09-26-2003, 02:57 PM
Question for ya bud, How do you heavy squat and heavy deadlift on the same day without snapping your spine?

JuniorMint6669
09-26-2003, 06:37 PM
Easy: I don't :D
I heavy squat on one leg. The next leg day I deadlift. Im waving the poundages (50%, 60%, 70%, 80%, 90% of 1RM) each week. On this leg day I also do speed box squat which is pretty light, in comparison to my 1RM. Each week Ill likely have 2 leg workouts (1 of each type). Unless Im feeling tired and take an extra day off.

JuniorMint6669
09-26-2003, 11:41 PM
My piracetem never arrived from UPS. They are so ****ing stupid. Piss me the **** off. First the say the dont have my apartment number, so they cant deliver. I call them, they reschedule for today. Then they say the dont have my street address so they cant deliver. How the hell did they have my street address wednesday, but not today? So instead of rescheduling it again, they sent it back to sender, except they did this on accident. I probably wont receive it for a week at least, maybe two, if ever. Im going through training at work, as well as starting school. I really wanted it to help my mental capacity/clarity, but all its doing is making me very angry. Whatever, I dont really need supplements, but Ive heard a lot of good things about it and was looking forward to trying it out.

In other news- my brother's football team won. 500 billion to 7. He's a offensive lineman so he doesnt get near the ball much, but it was an exciting game nonetheless. Damn Highschool cheerleaders... making me think illegal thoughts... and distracting me.... there's no instant replay at HS football games. Did anyone know this? I sure as hell didnt, and was really confused.

I volunteered for project vietnam this morning. Basically two doctors allow their house to be used as storage for donated medical equipment that is to be shipped to vietnam to help the doctors there. We helped sort and package all of the equipment. Was nice.

I'm pretty tired, and glad I didnt workout today. Feeling some symptoms of overtraining, likely because I havent been getting as much rest as normal. Ill try to catch up this weekend- no school/work. But if I have some free time, I may go volunteer again tommorow.

Im trying to figure out my goals as far as body composition are concerned. If I can continue to gain muscle/lose fat at the same time, I would like to continue my bulk for a few more weeks, then take one week of maintainance, and then two weeks of cutting. One more week at maintainance, and then bulk until 195, hopefully around 14-15%BF. Then cut down to 10-12% bf. That would put me in the high 180's. Probably continue to slow bulk from there until the mid to high 190's. Sounds like a damn good plan to me ;) We'll see how it plays out in the weeks to come.

JuniorMint6669
09-27-2003, 06:05 PM
September 27th
Push
Bench 95x8 155x8 135x8
Was perfect weight, actually. I hit and got through my sticking point on the 8th rep. Its been a while since I havent failed on my first set of bench press. Im trying to pick the weights better, so that I have a better overall workout, and this was perfect. I was very pleased, though its nothing heavy.

Lateral Raise 20x8 20x4 15x7
I dont know about these... they are feeling like they are hitting the front head a little too much. I tried using a bent elbow on the last set, which seemed to work better.

Standing Military Press 115x6
Biotch! +3 reps from last time.

DB Decline Press 50x8 55x8
Only my second week doing these, and I havent found my heavy weight yet. But these feel good, though they put a lot of pressure on my wrists/forearms.

Incline Fly 50x8 45x8
Form and ROM is improving on these, I can probably go quite a bit heavier, which I plan to do over the next few workouts.

Lockout 135x8 195x8
Much better than last week, all around. Speed. Elbow Comfort. Increase in weight. Perfect.

Reverse Grip Tricep Pushdown 80x4 75x2 70x3
I tried using straps, but they only made things more difficult. I also used a different station for this, and the pulley was higher, which I am pretty sure had a negative effect on my grip. None of these sets were short due to tricep failure/fatigue, but rather because I couldnt hold on to the weight. If I cannot correct this problem next week, I will likely find a new tricep excercise that I can consistantly improve on, without limiting my grip. I also did 75x8 regular grip, just because I didnt feel it enough.

Standing Military Press 45x30
Lactic Acid Tolerance. Only my 2nd time doing these for this purpose, but it was a 15 rep improvement overlast week. Im impressed.

Standing DB Press 15x20
Reverse Grip Tricep Pushdown 40x15 35x15 30x15
Lactic Acid Tolerance

Crunch x20 x20 x20
Hanging Leg Raise x20 x15 x10 x7 x5
Abs need some love, so I gave it to them

Static Holds Various grips and weights.
Finger Curls/Static Holds 1 gallon to failure each finger
Ive been slacking on grip, and it shows. Need to really stick to it. I havent done finger holds in several weeks, but I have made improvements on it nonetheless. It felt very light. Ill probably put some weights in a plastic bag next time, so I can have something heavier.

~63 minutes
One of the best workouts Ive had in recent memory. Not failing on my first workset makes the rest of the workout much easier both physically and mentally. A quick posing session shows that my chest is lagging, though im not quite sure what to do about it. Once the flies and decline get higher in weight, im sure things will fix themselves.

My tongue is feeling much better, and less swollen. Though it still bothers my speech, the pain is less. I have also regained the ability to lick which was the whole purpose of this damn thing. Im eating a lot more whole foods, because its become less painful to do so. Sometime next week, after the swelling has gone down further, I need to get a shorter barbell, because this one is too long and buggin the hell out of me.

LOL@Ex girlfriend calling to check up on me last night. Thank you very much Caller ID and "Ignore" button.

My tan has been lagging too. I need to use some of my free time to go lay out in the sun. Maybe Ill go to the beach this week, or if nothing else, just lay out in my backyard.

Meat_Head
09-27-2003, 10:56 PM
Just curious, what are ya goin for with the lactose tolerance work?

JuniorMint6669
09-27-2003, 11:47 PM
Basically, muscular endurance. It makes the body more efficient at moving out lactic acid, allowing me to train at high intensity for longer periods of times. It seems to work. As an added bonus, the increased bloodflow should help speed up recovery. Finally, my joints arent in the best condition, and I believe the extra work, albeit light, is good for them.

Oh and then there is the fact that I look pretty damn funny using the 15 lbs dumbbells. I swear if we had pink dumbbells I would use them just because... haha I like getting weird looks like that ;)

rookiebldr
09-28-2003, 12:42 PM
Good luck on the upcoming bulk. You're workouts look solid.


:spam:

JuniorMint6669
09-28-2003, 04:34 PM
Rookie: Thanks! I still cant decide if I want to bulk to 195 or 200. This morning I weighed in at 193, but that is probably 2 pounds off, I ate a lot last night. If its right though, ill probably bulk to 200.

JuniorMint6669
09-28-2003, 05:59 PM
September 28th
Legs
Elliptical Machine 5 minutes, low speed/intensity
Warm the legs to prevent any more stupid injuries

Conventional Deadlift 190x8
60% of my 1RM. Quite a bit more effot required than sumo. But I still got these out pretty easy. Form got sloppy on the second half of reps, and got a lot of lower back work. All in all, im happy that I was able to do some kind of pulling.

Speed Free Squat 95x5 105x5 115x5 125x5 135x5 145x5
Conventional stance, for teh hip. Decent speed. Got down well below parallel. Weight is ligther than normal, but that hardly matters at the moment. Again, just happy to be squatting bellow parallel.

Leg Press 450x2
I dont know what this was all about. My glutes were just not feeling it, and i didnt feel like pushing anything. Will probably go back to walking lunges next week.

Glute Ham Raise x8 x8 x8 x8
Assisted, by pushing off at the bottom. Got a little pump going. Got some stares. Nothing exciting though. I hope to eventually be able to do these unassisted, but I have no idea when that will happen.

Standing Calf Raise 260x8 260x8 240x8
Havent done a heavy set of calves in a while. Will alternate heavy calves and light/slow calves.

Standing Slow Calf Raise 100x10 90x10 80x10
Holy crap these hurt bad, at about rep #8. I mean REALLY burning. I like it. Pause at top. Pause at bottom. If my calves were lagging, this would probably fix it.

Hip Adductor 190x10 190x10 150x10 150x10
Single Leg Extension 50x10 45x10 40x10 35x10 30x10
Hip Abductor160x7 150x7 130x8 110x8 90x8
Leg Curl 70x10 75x10 60x10 65x10
Overhead Squat 45x10 55x10 65x10
Lactic acid and joint work.

~50 minutes
Fairly easy workout. Good intensity on Deads. Ive been iciing the hip, and there is less discomfort in it. Not sure when Ill go back to sumo though. Still just trying to play it safe.

Im watching Rocky II right now. I cant figure out why they cant keep their hands up, damn. And I want my body to look like Apollo's body. Hes gotta be like 220, 10-12%BF. Sounds like a good long term goal.

galileo
09-29-2003, 11:01 AM
Piracetem, eh? Trying to get smart?

JuniorMint6669
09-29-2003, 11:33 AM
Those fancy tests they give you in highschool say im "gifted" but I am lazy. Ive never been diagnosed with ADD, but I have a short attention span to anything Im not truley interested in. I am hoping pira will help my memory, and mental clarity. Ive read lots of good stuff about it, so if nothing else, I should get the best damn placebo effect ever.

edit: for 100 other reasons why im interested in piracetam, see: http://imminst.org/forum/index.php?s=&act=ST&f=6&t=176&st=0&hl=piracetam

JuniorMint6669
09-29-2003, 11:35 AM
Oh, btw, thanks for stopping in gal. Havent seen you around, but a quick stop in your journal leads me to believe you went camping. Hope that was fun, and welcome back :D

aka23
09-29-2003, 03:26 PM
Originally posted by JuniorMint6669
Im watching Rocky II right now. I cant figure out why they cant keep their hands up, damn.

That sounds like an exhausting leg day with so many sets. Keeping their hands low is probably to improve the appearance of the match, rather than portray portray boxing accurately. They address this briefly when Apollo trains rocky in the later films and tells Rocky to keep his hands up.

JuniorMint6669
09-29-2003, 05:04 PM
The leg day is really not that difficult, most sets were very light, when expressed as a %of my 1RM. The squats varied between 30-50%. The deadlift was 60%. I consider this fairly low intensity. 70-90% seems to be my "zone". But I am going to take it easy on legs for the next week or so, until my hip adductor heals. Then I will increase weight into the "zone".

I knew why they didnt have their hands up, but I get frustrated when I see bad boxing technique :) Im a stickler like that.

JuniorMint6669
09-29-2003, 05:51 PM
September 29st
Pull
Chindown 100x8
Chinup +10x5 bwx3 x3 x2 x1 x1
Was pretty frustrated at first, but then I thought about it. +10lbs is 85% of my 1RM, so its understandable why I cant get more than 5 reps out. The BW chins were very far away from failure, very short rest periods. I think I will continue doing them this way until I can get 8 reps out at BW. Then it is reasonable to increase weights. HYPERTROPHY gotta keep saying that to myself.

Strict BB Shrugs 45x8 135x8 185x8 205x8
First time ive done strict form/no straps in a while. I will mix these in with power shrugs every other workout. Felt good, but not heavy enough, I dont think.

Seated Row to chest 140x7 120x8
Seated Row to navel 150x8 140x8
High row is sort of difficult, I cant figure out why. Just must be bad leverage, or weak mid traps. Low rows felt good on the lats though.

Cambered Bar Curl 85x5 65x6 65x3 45x8
Biceps were already fully pumped by the time I got to curls, I think because of the extra chinup reps. Didnt set any PR's here, but getting these out was good considering pre fatigued Bi's

Reverse Fly 90x8 90x8
Lower Weight than last week, because I was working in with two guys. Didnt want to go heavier and fail, making myself look stupid or go heavier and succeed, like I was trying to show them up. Still though, good intensity/metabolic demand, I think thats what restless said I should call it ;)

Hammer Curl 20x20 15x15
Burn Baby Burn. Lactic Acid Tolerance.

Wrist Curl 60x20 70x15 70x15 70x10
Reverse Wrist Curl 30x20 40x10 30x20
Broke these up instead of doing a superset with the same weight. I realized my ROM was really short on reverse wrist curls because the weight was just too heavy. Really got a good pump with nice vascularity.

Static Hangs/Holds
Took some trap bar holds to failure. Held some dumbbells. Held some plates. Burnt my forearms even more.

~50 minutes
Good workout. The mirror shows my back is starting to catch up, which makes me very happy.

Dad is bitching at me. He's a very moody person. Its a good thing I like to argue. I know its bad to talk back to your father, but he just be hating on me all the time...

Oh I washed my car today. So damn dirty. Much better now. Got some sun too...

Speaking of sun! Or rather tanning. 24 hr has a deal going on. 30 days unlimited tanning for 20$. Pretty good deal. Probably enough time for me to get a good tan going too.

And I think ive decided my goals. If I can continue partitioning my nutrients to muscles, I can continue to bulk until 200. I cannot do this through supplements though, so I will do it through excercise. I am going to start forcing myself to do 150 calories worth of cardio per day. That can be at any intensity, low/med/high, until the machine says ive burned 150 calories. If I get bored of this, yoga, GPP, boxing, oly lifts will all be acceptable substitutions. I will base the duration of these on how hard it feels. (very difficult, 15 minutes. Very easy, 30 minutes) In addition, I will increase calories by 200 per day, to prevent my gains from being compromised. That will put me at ~3700 calories per day. The reason for this "forced" cardio is that I have noticed myself sitting at the computer a lot, typing on this forum, hitting "reload" hopeing new topics have popped up. I should be using this time to achieve my goals. Thats it for now :D

JuniorMint6669
09-29-2003, 06:43 PM
Just some numbers for my own personal reference, pay no attention if you dont want :)

Squat
1RM 285 (pre injury)
90% 256.5
80% 228
70% 199.5
60% 171
50% 142.5
40% 114

Dead
1RM 320 (pre injury)
90% 288
80% 256
70% 224
60% 192
50% 160
40% 128

Chin
1RM 238 (bw+45)
90% 214.2
80% 190.4
70% 166.6
60% 142.8
50% 119
40% 95.2

Bench
1RM 185
90% 166.5
80% 148
70% 129.5
60% 111
50% 92.5
40% 74

Just trying to figure things out :D Ill keep editting this post throughout my journal as my 1RM change. As I mentioned in my previous post to aka, the 70-90% range seems to be the weights I can lift for reps, without it being too light, or too too heavy. Im looking for hypertrophy, so I think i need to keep it in this range, for sufficient muscle fatigue. Ill also use the other weights to help wave my speed reps.

galileo
09-29-2003, 06:54 PM
Originally posted by JuniorMint6669
Oh, btw, thanks for stopping in gal. Havent seen you around, but a quick stop in your journal leads me to believe you went camping. Hope that was fun, and welcome back :D

If you read my Palaver you'd know that fun was what it wasn't!

I read your journal, just don't find things to comment on often. :)

JuniorMint6669
09-29-2003, 11:48 PM
I went on the elliptical machine tonight for 155 calories (~10 minutes) medium intensity. Then I did quick pulldown/shrug/row/curl run through. 20-40 reps of each, just to get the blood flowing, to speed recovery. Got a nice quick pump going.

Raised calories. Ate 3655 calories today, and im stuffed.

My aim is to max out on bench tommorow, but I have work and school, so thats up in the air. Havent had a rest day in 4 or 5 days, so we'll see how I feel. Shoulders are a bit sore.

pruneman
09-30-2003, 05:45 AM
some good lookin workouts jm. Keep up the hard work. I'm lookin forward to following this bulk :D

JuniorMint6669
09-30-2003, 06:57 PM
Thanks :thumbup: Im looking forward to it too... as long as fat gain stays minimum... 200 here I come...

JustinF
10-01-2003, 03:22 AM
Originally posted by pruneman
some good lookin workouts jm. Keep up the hard work. I'm lookin forward to following this bulk :D

:withstupi

Sessions are looking good bro.

JuniorMint6669
10-01-2003, 12:57 PM
Last nights workout.
September 30th
Maximum Effort- Bench
Bench
45x10
95x8
115x6
135x4
Warming Up

155x2
Second rep stalled (did not stick) at the sticking point. I wasnt worried though, for some reason. I was in a zone.

175x1
Went up fast, ignoring the sticking point completely.

195x1
Biatch. Personal record. Slight stalling, easily got through the sticking point.

200x1
Two personal records on BP in the same night? Told ya I was in a zone. Felt very solid.

Incline Fly 50x8 55x8
Easy.

Lateral Raise 20x8
Shoulders have been feeling sore the past few days, so wanted to cut back on the volume.

Bench (2 second pause at bottom) 95x8 95x8
Wanted to work on speed, just because I dont like sticking points.

Reverse Grip Tricep Pushdown 75x4
The pressure on my thumbs while gripping is just too much. I need another tricep excercise. Will probably go back to regular pushdown, or perhaps skull crushers next time.

Overhead Cable Extension35x8 45x8
ROM seems to small for this to be effective. But was just trying out something new.

Lockout 185x8 205x8
Not as fast as I like, but Im sure thats because of the max effort bench. Still, very solid, and higher weights than last time.

Reverse Grip Tricep Pushdown 50x15 50x10 45x8
Triceps needed more work, not really lactic acid training, but close.

Crunch x20 x20 x20

~45 minutes
Solid solid solid. I cant really explain the state of mind I was in. Kind of zombie like. I just lifted, not worried about the weight. I am really happy. Thats a 15 pound improvement over my last max bench press (3 weeks ago, 185).
Kept overall volume and time of the rest of the routine down, as I try to do on all max effort days. But still was able to go heavier than normal on the sets that I did do.

chops
10-01-2003, 01:47 PM
Originally posted by JuniorMint6669

If I can continue partitioning my nutrients to muscles, I can continue to bulk until 200. I cannot do this through supplements though, so I will do it through excercise. I am going to start forcing myself to do 150 calories worth of cardio per day. That can be at any intensity, low/med/high, until the machine says ive burned 150 calories.

hi junior,

i'm wondering why 150 is the magic number?

also noticed on some of your sets, you increase the weight, but on last set you lower it. is there a reason u do this for some exercises and not for others? i remember when i read body for life, the last set was supposed to have lower weight with no rest period, but i don't know why.

on another note..did not resist the lure of banh mi, doh.

JuniorMint6669
10-01-2003, 03:00 PM
justin: thanks :thumbup:

chops: I needed a number, 150 sounded like a good number ;) A good, low number that I can accomplish in 10-30 minutes per day. In the past, ive gone overboard with cardio, that lead to overtraining. 150 is just my way of keeping it low intensity. Of course, i can still get a 10 minute HIIT session to fall in that range if i see fit also.

If the first weight I lift feels light, I will try to go heavier on the second set. If I barely squeeze out the last rep on the set, however, I will drop the weight for the next set. I take farely short rest periods on all sets (~30 seconds, longer if it takes me a while to change the plates/find the right dumbbells). I am actually going to be trying something new in future workouts- sticking to the same weight throughout an entire set. Im not sure how that will work out, but we'll see. Maybe doing something like 50x8 50x6 50x4 50x2 (always trying to stay away from failure).

chops = bad. banh mi = good. Are you vietnamese btw? I assume you are because you eat banh mi, but so do I, so that proves nothing :D

In other news, my brother is starting training to win a Hummer. Apparently his highschool holds a contest towards the end of the year where you can win a hummer for donig a lot of pullups. He doesnt know exactly how many he has to do, but said last year it was in the 40-50 range. My brother can do 4 pullups right now. Yet he is very determined, so who knows. He's demanding I teach him everything I know, which isnt much. I printed out a copy of http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=7 for him, and will probably be doing the ladder drills with him.

JuniorMint6669
10-01-2003, 11:23 PM
Today was an off day, so I just went to yoga. Was pretty fun, for some reason. I saw a yoga instructor there I have not seen in a while. Was nice to see her again, gotta make a point to get to one of her classes again. She's a cutie :-*

Anyways, hip felt pretty good today. Im going to see about squatting wide tommorow, its leg day.

Eating 3700 calories a day is killing me. KILLING ME. I very much want to cut, just because I am tired of eating so much. KILLING ME. I dont like eating so many carbs. I cant afford anymore protein. Fat is not tasting as good as it used to (peanut butter). Ive got some frozen salmon fillets, but once those are gone, I dunno what Im gonna do.

JustinF
10-02-2003, 06:07 AM
A highschool gives away a Hummer in a contest? Sheesh I went to the wrong school. :p Nothing like a little motivation!

WillKuenzel
10-02-2003, 07:42 AM
Originally posted by JuniorMint6669
Eating 3700 calories a day is killing me. KILLING ME. I very much want to cut, just because I am tired of eating so much. KILLING ME. I dont like eating so many carbs. I cant afford anymore protein. Fat is not tasting as good as it used to (peanut butter). Ive got some frozen salmon fillets, but once those are gone, I dunno what Im gonna do.

Maybe just a bit more variety then. Bulking can get especially hard when you aren't varying things up, much like cutting. Olive oil is relatively cheap and can add quite a bit of calories due to the healthy fat content.

From reading your journal title, I thought there was another one doing the UD2.

chops
10-02-2003, 11:51 AM
Originally posted by JuniorMint6669

Eating 3700 calories a day is killing me. KILLING ME.

want to trade diets? :D

and btw, yah, viet/chin combo

JuniorMint6669
10-02-2003, 01:18 PM
justin: i know, seriously. I went to a different HS than him. At MY HS we got free coke out of a hummer, at his, they give away the damn hummer. Rich bastards
*btw we are poor but sending my bro to a "good" school"

Homie: AAAAAAAAAAAAH I QUITI cant take it anymore. Im starting a 2 week cut. I have a bottle of olive oil, but I just hate drinking the stuff. Hate eating. HATE IT. LOL. I have some BF that needs to come off, so 2 weeks is OK.
As for my title, that was the point ;) I was trying to trick you foo's into reading it, and its worked wonderfully MUAHAHAHA...

Super Choper(do you know what a Super Choper© is?): Yes, I do want to/will trade diets :D Oooh viet/chinese. I knew a viet/chin girl for one day, she was way hot, but the teacher wouldnt let me petition the class (was full). Oh well, Im not sure what that has to do with anything, except that viet/chin girls are hot ;)
On second thought, you only eat like 750 calories huh? I guess its not so bad being me :-p

JuniorMint6669
10-02-2003, 06:15 PM
After a moment of mental insanity, bulking sounds better than cutting right now... 3700 calories it is... you guys gotta make me stick to it!

pruneman
10-02-2003, 06:57 PM
i need to hang out in this journal a little more. Maybe it'll inspire me to actually eat enough to bulk :D

JuniorMint6669
10-02-2003, 10:11 PM
I think I do to... ;) between 12:00 and 6:00 my appetite grew tremendously, all thanks to this thread! I worked out legs earlier today, will post results later... so hungry... must find food...

JuniorMint6669
10-03-2003, 12:08 AM
October 24th
Legs
Elliptical Machine 5 minutes low intensity
Gotta get warm for teh hip.

Sumo Squat (6 steps) 45x8 95x8
A little discomfort, but not much at all. 6 steps is below parallel for me, I was very please. Of course its not much weight, but in the next week or so, I assume I will be back to normal

Conventional Box Squats (7 steps) 185x8 185x8
A little under 70% of my 1RM. Light and easy, still dont want to go too hard while im recovering.

Leg Press 410x8 410x8
I actually dont know how much weight I lifted. There were two plates on top of the leg press machine. I didnt really notice if they were 25's or 10's. When I first saw them I thought they were 10s. But now that Im home, Im pretty sure they were 25s. Who knows/cares really though.

Standing Calf Raise 270x8 270x8
Nothing special

Glue Ham Raise assisted x8 assisted x8 assistedx8
Felt good in my hams, im starting to get the hang of it. Much less assistance than previous sessions.

Hip Abductor
Hip Adductor
Hip repair. Weights are not important.

1 Leg Extension
Standing Leg Curl
Again, weights not important. The more I think about it, these are probably a waste of time. I am going to start incorporating more work sets at the end of my workout, rather than lactic acid tolerance. I have developed a high threshold for pain already, now I need to work on building a higher work capacity through more sets.

Stretching Few Minutes
Intense. To the point of pain. I plan on doing some stretching at the end of every session.

~50 minutes
Leg workouts are still light, until hip is fully rehabilitated. Good intensity nonetheless. I was very pleased that I was able to squat wide with some light weight. Hopefully soon I can go back to squatting/pulling exclusivly wide (feels more natural than narrow stance).

Some girl started talking to me at the gym today. She was like "What's your name again?" We've never met lol. She's pretty cute though. She doesnt workout there, but she helps disabled people work out. Thats pretty nice.

Im growing a beard. Im a badass. Just like bruce lee. But with a beard.

I am compromising with the internal mental torment. I will continue to force-bulk to 195. Then I will cut until I want to bulk again.

Was thinking about switching my routine to a more hypertrophy specific type of routine (not HST, something more like ROB). But I really enjoy the strength gains, and my maximum effort days. So as mentioned above, I will be dropping my lactic acid training and will be including some drop sets at the end of my workout, for more hypertrophy, hopefully.

chops
10-03-2003, 11:00 AM
hmm, now if i could burn 150 cals in a 5 min elliptical session....:scratch:

super choper: something from tommy's

750? i'm not crazy! just a little strange.

JuniorMint6669
10-03-2003, 11:35 AM
Nono 5 min elliptical was for warm up, not for cardio. Im going to do warm up before each leg session now, because it seems to help. I have been slacking on cardio on someday, but on the days that I dont do *150 calories* worth or cardio, I eat 150 less calories for my total.

what's tommy's? Im not sure but I think a super chopper is that thing that looks like a cheese grater, and you slice and dice and make jullian fries on it. I think...

aka23
10-03-2003, 01:07 PM
Originally posted by JuniorMint6669
what's tommy's? Im not sure but I think a super chopper is that thing that looks like a cheese grater, and you slice and dice and make jullian fries on it. I think...

A super chopper can be:
-- a kitchen food cutting device: http://www.amazon.com/exec/obidos/tg/detail/-/B00006IUVT/102-9921787-1284159?v=glance
-- a motorcyle: http://mopedarmy.com/photos/brand/58/2255/
-- a knife: http://www.knifeart.com/fitandhissup.html
-- an ice cutting tool: http://www.acrobuildingsystems.com/super_choppers.htm
-- an amplifier: http://www.intersil.com/design/parametric/deviceinfo.asp?pn=ICL7650S
-- a weed cutter boat: http://www.aquarius-watermanagement.ch/aquarius/product_e_weedcutter_boat_chopper.htm
-- a helicopter: http://old.smh.com.au/news/0112/31/national/national14.html

JuniorMint6669
10-03-2003, 04:59 PM
aka... you crack me up sometimes ;)
The first one was the one Ive seen the term used for, though it wasnt the device I was thinking of.

My brother's playing football again tonight, so gonna go watch that. Its "family picture night" at the game, so gotta look snazzy. Maybe I can pick up some hot HS cheerleaders. Just joking... it was a joke... im not sick like that... why you looking at me like that guys??

If Im not too tired afterward (~10pm) ill go to the gym, its "pull" day.

JuniorMint6669
10-04-2003, 01:00 AM
New work out style, very hard to explain the concept, because I really dont understand it myself. I want 16 reps of a particular weight in 2-4 sets (4-8 reps per set). So the weight should be heavy enough for me to get no more than 8 reps, but not so heavy that I cant get 4 reps. Rest periods will be ~30 seconds. Will only drop the weight if I cannot get at least 3 reps out. Why am I doing it this way? Damned if I know. 2nd half will be a single drop set for each excercise. As soon I cannot complete another rep, I will drop the weight, jot down my reps and start again. Rest periods should be no more than 15 seconds. I will get at LEAST 16 reps, but more if the last weight allows. Again, why? Damned if I know. My thinking here is the first half of the routine will allow hypertyophy and strength to progress at a normal rate (sufficient tension for a sufficient amount of time). The second half is more hypertrophy specific (more metabolically demanding, less demanding on the CNS). Hypertrophy is my main goal at the moment, but I am definatly not willing to sacrifice strength. By saving the drop set for the second half, I am able to do the first half at a higher intensity.


October 3rd
Pull
Chinup bwx6 bwx4 bwx3
Chindown 170x3
Could not get 16 BW reps out, hopefully next week.

Power Shrugs 135x6 225x6 225x3
Strict Shrugs 225x5 225x5
Form got out of hand on power shrugs. I use so many other muscle groups, I cant control it. I will be dropping them in favor of strict shrugs, with only very minor cheating if neccessary.

Seated Row to chest 130x11 130x5
Seated Row to navel 150x10 150x6
Both of these weights were too light, by my new standards. They are both marked improvements over last week though. Next week I will be increasing weight even more.

Cambered Bar Curl 80x7 80x1 70x3 70x2 65x3
Much too heavy, according to my new parameters. Will drop the weight 5-10 pounds next week, to see how it goes.

Reverse Fly 100x10 100x6
Little bit longer rest period here, because I had to work in with someone else. Weight was too light, either way. Will increase next week.

~25 minutes

Dropsets
Chindown 170x1 160x5 150x3 140x2 130x4 120x5
Chest Row 130x7 120x6 110x6
Low Row 150x4 140x5 130x5 120x6
DB Curl 35x0 (lol) 30x2(LOL!) 25x4(OMG) 20x5 15x8
Bi's were hella fried... could not even lift 35. LOL@MYSELF
Reverse Fly 100x3 90x5 80x5 70x4
Shrug 185x9 170x10
This excercise does not fit well into my protocol, because grip is my limiting factor and changing the plates out takes time. I will try to figure out a way to get around this. Perhaps loading light plates on the end of the barbell will allow me to take them off very quickly, but that does not solve the grip problem. Straps take too much time to rap around the bar. But they may be my only solution; this late in the workout grip = gone.

Reverse Wrist Curl 40x15 60x15
Wrist Curl 90x10 80x8 60x12
Was pretty exhausted by now, and the barbell rack was crowded. Just knocked out a few sets, but did not really stress them well enough, in my opinion.

~25 minutes
~50 minutes total
HOLY CRAP. Now that was intense. Poundage wise, nothing terribly heavy. But very short rest periods are killer. I like it. I worry about chest day though (where I need a spotter) and leg day (drop sets of squats = teh death). These are just issues I will have to find solutions to, as I will with my shrug dilemma. Not worried about it at the moment though.

Brother's football team won 13-7. Was an awesome game though. Very close the entire way, nail biter.

chops
10-04-2003, 07:07 AM
what's tommy's? Im not sure but I think a super chopper is that thing that looks like a cheese grater, and you slice and dice and make jullian fries on it. I think...

o, yeah, the mandolin

super choper..tommy's drive thru, you know the famous "double-double"?

JuniorMint6669
10-04-2003, 10:45 AM
Hiyaaaaaaa Karate Chop: sometimes I think you and I are not even speaking the same language ;) what is a mandolin? does that slice and dice? Tommy's famous "double double"? I thought you were from OC, In-and-Out has the famous "double double"!

Coke
10-04-2003, 12:57 PM
Good session, pull day looks fine...sound like you have a plan - good luck with it man- :)

midee1
10-04-2003, 03:39 PM
Them short rest periods are tough ain't they.:D

Damn they feel great though. Thats kinda what I do on full body days. Hit it like hell.:)

JuniorMint6669
10-04-2003, 03:47 PM
cocoa: Thanks :D Push day did not go as well as pull day, unfortunatly.

mideeeeee: yes their tough! Definatly feels good to hit it. Especially when you are in your zone man. Everything goes perfect... boom boom boom and im swole ;) Or at least thats how it works in my dreams.

JuniorMint6669
10-04-2003, 10:35 PM
October 4th
Push
Bench 95x8 160x8 140x8
So first problem of push day, was my need for a spotter. So for me to best fix the problem, i did 70% of my 1RM for my second set, no spotter needed. Worked out fine. Shoulder set count:2

Lateral Raise 20x10 20x6
Once again, felt like hitting front delt too much. Made a note in my book so I can correct it next week. Shoulder set count:4


Standing Military Press 100x7 100x4 100x3 100x2
Very difficult. Weight too heavy. Hit failure once, maybe twice, I cant remember. Sucked, on many levels Shoulder set count:8


DB Decline Press 60x6 55x8 55x2
If you take note of my shoulder set count, you can see why I had to drop the weight. Felt very weak here, despite hitting 50x8 then 55x8 last week. Sucks. Shoulder set count:11


Incline Fly 60x5 60x2 55x5 55x4
Same as above. WORD FOR WORD Shoulder set count:15


Lockout 205x6 205x7 205x0 205x0 185x5
First set felt fine. Second set wained. Could not even get 3rd or 4th set off of the rack. Finished with a lighter weight Shoulder set count:20


Rope Attatchment Tricep Pushdown 50x10 50x6
Triceps were quite fried by now. I am not sure if that was the cause for the extreme decrease in weight, or the new attatchment.
~35 minutes

"Dropsets" (quotes because it didnt exactly go as planned)
Dips bwx0
Shoulders were just not feeling it man. Very weak.

Hammer Strength Incline 90x3 70x2
Another wonderful failure. Switching plates is too difficult to be effective for my routine. Also, my left shoulder seems to have better endurance or more strength. I easily got 6 presses with my left shoulder, while my right refused more than 2. Have no idea what thats about

Cable Crossover 35x16 45x6 40x6 35x8
First time doing this in a while, wasnt sure what weight to use. But this will work well in the future for drop sets, as changing weight is quite quick/easy.

Standing Military Press 80x0
I decreased the weight quite a bit on purpose, but couldnt even get this up. My 2RM is 125 btw, so this is quite dissapointing.

Crunch x20 x20 x20

~15 minutes
~50 minutes total
AWFUL. LOL. Ok i unintentionally increased volume quite a ****ing bit. I expected push day not to go very well at first, but I can fix this quite easily, or so I lead myself to believe. Next week should look like this:
Bench
DB Decline
Incline Fly
Lockout
Tricep Pushdown

Dropsets:
Military Press
Cable Crossover
Tricep Pushdown

Abs
Lateral Raise

That will lessen the volume quite a bit, and preserve my shoulder strength, or at least in theory. Only needed one spotter all night, which worked out quite fine, though he was a dumbass spotter. ****er touched the bar at the top of my last two reps, even though I needed no assistance (once I get 4 inches off my chest, Ive never got stuck). Oh well, ill take what I can get. The 160 went up quite easily actually, im quite happy with my increases on bench press. I also did some stretching afterward, for my shoulder. I really want to figure out why my right is so much weaker than my left. Oh well, im just rambling right now. Trying to watch "Las Vegas" and type at the same time is just not working ;)

galileo
10-06-2003, 09:47 AM
Your incline flyes are quite strong compared to your pressing motions! Great workout.

Dedicated
10-06-2003, 10:44 AM
Yea they are hmm. What is your sticking point on the benchpress?

chops
10-06-2003, 10:57 AM
oops, i spelled it wrong mandolinE like:

http://ww2.williams-sonoma.com/cat/pip.cfm?src=schfname%7Cion%7Cp1%7Crshop%7Csmandolin&skus=90%5F4791745&root=shop

have u had tommy's before? has a double-double too...http://www.originaltommys.com :drool:

was looking for the glute exercise u mentioned before. is it listed here? http://www.exrx.net/Lists/ExList/HipsWt.html#anchor169231

JuniorMint6669
10-06-2003, 06:58 PM
gal/dedicated: Im pretty weak just a few inches off of the chest. I'd guess about 4 inches. I think this is a deltoid weakness? My tricpes are my strong point.

judo chops: ya mandoline was what i was thinking of, didnt know what it was called though ;) I have been to tommy's before, once. But that was in cerritos. I dont think ive seen any in OC.

Were you talking about glute ham raise (previously refered to as ghetto booty ham raise because I do it on a decline bench). I feel it more in my hams than glutes. It seems to hit them better than any other excercise ive done. Here's the link to it: http://www.exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html

JuniorMint6669
10-06-2003, 08:05 PM
Preface: after laying low with the adductor for a week or so, it healed up quite nicely. I felt good enough to pull sumo, so i did:

October 5th
Max Effort-Sumo Deadlift
Elliptical Machine 3 minutes, low speed/intensity

45x10
95x8
135x6
155x4
185x2

Lower back discomfort. It had been sore all day. Adjusted stance slightly, to allow more leg involvment and less lower back.

215x1
245x1
275x1
305x1
Matches my previous 1RM. Feeling good, besides lower back soreness.

335x0
I was rushing my lifts. Sitting at the bottom too long, I was psyching myself out, thinking (**** this feels heavy) before I even pulled. So I just crouched and pulled, but lower back was too far forward and got stuck. ****

315x1
Better form, PR +10 lbs.

335x0
Wanted it, but back was not feeling it today.

Conventional Stance Deadlift 185x3 215x3 245x2 275x0
245 and 275 sets were cut short because of my left hand grip. I was actually surprised that I got 275 up again, but couldnt lock it out before grip failed.

Glute Ham Raise assistedx8 assistedx8
Less assistance needed than previous sessions, soon I should be able to do these unassisted.

Single Leg Extension 70x8 90x8 80x5 70x6 60x3 50x6 45x6
Performed as a dropset, 1 leg at a time. Didnt want to waste a leg workout without getting a little quad work in, even if it was only extensions

~50 minutes
Good **** man. Dead PR is nice, but being healed (adductor) is even better.

The stats: Weighed in at 194 this morning. Easily 2-3 pounds heavy because of food still in my stomach from night before, but that is normally how I weigh in.

The diet plan: Will reduce calories to 3000 calories per day for the next week. Will reduce to 2800-2900 the following week. Will adjust as neccessary for a 1 month cut.

The supplementation plan: Adding green tea, caffeine, and ephedrine HCl. Also received my piracetem (finally). I would flame the **** out of the company that I ordered from (and received 23 days later) but I dont want to give them any free advertisement, even if it is negative.

The routine plan: This week, I will be working out 1 day on, 1 day off. After 6 days of this, I will take an additional 2 days off. Then I will go back to taking rest days by feel.

The thinking:

First, my pants and shirts are starting to get tighter. According to my wallet, I cannot buy new clothes. So even if it is mostly muscle gains, I still need to cut.

Second, this is a 500-700 decrease in calories per day. Should take me to, or slightly below, maintainance.

Ephedrine for muscle preservation. Not sure if I need the appetite suppressant though. Green tea extract because I have it. Piracetem was ordered because of the new semester, plus Im going through training at work. Ill report if it does anything positive.

Finally, Ive been reading about the dual factor theory, in regard to muscle building. An amount of fatigue needs to build up, then a period of rest needs to occur for gains to continue. I have been working at about 4-5 days per 1 rest day ratio. The reduced volume will work well for many reasons, including deloading, make the transition to cutting easier, and this week of training at work is time consuming/tiring.

JustinF
10-07-2003, 03:42 AM
good looking session bro. how do you like sumo's as compared to conventional?

Dedicated
10-07-2003, 06:56 AM
Originally posted by JuniorMint6669
gal/dedicated: Im pretty weak just a few inches off of the chest. I'd guess about 4 inches. I think this is a deltoid weakness?

I think this is a chest weakness not sure. I have the same sticking point, also my triceps are fairly strong I think because my close grip bench is high in relation to my regular bench. I did 2 sets of wide(pinky on outer ring) bench the other day because I heard they were easier but I guess it just depends on how strong your chest is, was harder for me.

Edit- Well I also heard that the wider you go the more the delts come into play, so yea could be a shoulder weakness. Although the wide grips did tear up my chest real good hmm heh.

JuniorMint6669
10-07-2003, 08:45 AM
justin: thanks. sumo's seem almost effortless compared to conventional to me. After doing a heavy sumo set, im not tired at all. If my back was not so tired, I think I could have pulled quite a bit heavier. Its just a really easy smooth movement for me.

conventional is more hard work, and I look cooler doing it :cool: I get sore/tired from pulling this way. I also get a lot of satisfaction from pulling heavy conventional

But if it came to a powerlifting competition, i would pull sumo, just because its so much easier.


dedicated: if its a chest weakness, im not sure why i could fly so much? I dont do close grip bench, but pinky on the ring is my natural comfortable grip. I consider index on the outer ring wide grip, and hands touching the smooth close grip.

People recommend speed benching to get through sticking points off of the chest, but i have never been told what muscle the weakness is attributed to

fuzz
10-07-2003, 08:50 AM
Weakness off chest is usually just weakness overall, but mostly in chest. Tate/Simmons talk about this a bit in some of their weak-point articles.

JuniorMint6669
10-07-2003, 06:37 PM
fuzz just called me weak :( beat 'em up guys....

im not weak off the chest in general, its just my sticking point when i hit it. ive felt very strong the last few push workouts, especially on bench press. not sure why, maybe body parts are catching up.

hey 5 pages! woohoo only 97 more and then i catch up with gal

galileo
10-09-2003, 10:45 AM
My chest is definitely a weak spot as well. I did close grip (it felt most comfortable and I didn't realize it was close grip) for a long time, working my way up to 185x8 at 150lbs bodyweight. Then, when switching to regular bench it felt like I was starting all over again. Soon, that caught up, but my chest is still crappy.

97 pages, w00t! Want me to stop posting for about a year? :)

JuniorMint6669
10-10-2003, 12:06 AM
Ive been training at work this week, thats why the updates have been non existant. Plus I am doing reduced volume this week, so not too much to report.

Pull on tuesday: Was awesome. Ill post it later.
Push today: I tinkered with the volume so that I didnt wear my shoulders out in 5 minutes. Worked beautifully. Will also post that later.

Gal: What is "close grip" to you? I do pinky on the outer rings for my normal grip. But I was reading someone elses journal (i think dedicated) and he said that was his close grip. Close grip, to me, is part or all of my hands touching the smooth. Of course this will be different for every person, depending on arm length and etc.

Oh, there's no need to stop posting. For the next year, simply post your journal entries here instead. Hopefully by then I'll catch up, and you can return to your own journal. :)

galileo
10-10-2003, 09:05 AM
My close grip was first finger on the inner smooth and my normal grip is middle finger on rings.



:D

Dedicated
10-10-2003, 11:22 AM
Originally posted by JuniorMint6669

Gal: What is "close grip" to you? I do pinky on the outer rings for my normal grip. But I was reading someone elses journal (i think dedicated) and he said that was his close grip. Close grip, to me, is part or all of my hands touching the smooth. Of course this will be different for every person, depending on arm length and etc.

Pinky on outer rings for me is wide grip, and it's my weakest grip:( I think it was LATMAN that said he uses this grip and he is strongest with it because there is less ROM with a wider grip. That just shows how weak my chest is because it "should" be easier with a wider grip lol.

Hands where knurling meets smooth is close grip for me, decent power. I was doing 1 finger on smooth for a while but no more, that was too close for my wrists. So now I just put my whole hand on the knurling, and right up to the smooth but without touching it.

Thumblength from smooth is my regular grip, this is my best power.

My chest is an obvious weakness for me, I think my triceps are the strong point of my bench. And Wow Gal that is wide with the middle finger on the ring lol. I couldn't lift anything at that width! Then again I have a really small frame also. All this talk of benching makes me want to go bench dammit rofl.

JuniorMint6669
10-11-2003, 07:34 PM
And im back.... ;) miss me?

Sorry dedicated, now I remember. Your wide grip is my normal grip, and I thought that weird. And your normal grip is incredibly close, compared to me. But like I said before, it probably depends a lot on how we are all built, and also strengths/weaknesses. Nothing wrong with being different :)


In other news, finished training at my job. I am now a barber... Yup. You heard me. Start work on monday.

Today I did legs, which completes my reduced volume week. I will take the next three days off, to complete my "deload". Wednesday I will go back to 2 or 3 days of working out, followed by 1 day off.

I am aiming for 3000 calories per day, should put me around maintainance. Im not going to be so strict on my diet though, so that I will likely go slightly over 3000 calories often, and perhaps several hundered to 1000 calories over every now and then. It should allow me to bulk slowly, without forcing too much food, and without gaining too much fat.

I am cutting back on ephedrine+caffeine. Perhaps I will take it pre work out every day. Or maybe just a few times a week. I like the diuretic effect, because I retain water very badly. If I can find another diuretic without any side affects, I will cut back on e+c even further.

I'll post my three workouts from this week later on this evening, i think. My brother is having a house party here, but im not sure I wanna be here with a lot of HS kids. Then again... maybe ill stay and get some hot HS ass.... jk...

I wanna see Kill Bill, might do that tonight or tommorow.

Also relatives are in town, staying at my Grand parents house, should go visit them.

JuniorMint6669
10-12-2003, 01:17 PM
comments will be limited for the next few posted workouts, because they were done earlier in the week, and my memory is my limiting factor when posting ^^


October 7th
Pull
Chinup bwx8 bwx5 bwx3
Better than last week. Less sets needed to reach 16, plus all were BW.

BB Shrugs 225x11 225x5
First week doing only strict shrugs, so the weight was a little low. Will increase next week

Seated Row to chest 140x6 140x6 140x6
Seated Row to navel 160x6 160x6 160x6
Weight increase on both excercises, but lower reps came out. Not bad though. Im experimenting with form on these. Not sure if I want to be stationary or lean forward on the eccentric, lean back on the concentric.

Cambered Bar Curl 75x6 75x3 75x2 65x4 65x2
Same problem as last week, the weight was too heavy for me to last for 16 reps. Next week I will start out at 65. Sure, its light, but im here to get huge, not to impress anyone with how much weight im curling.

Reverse Fly 110x8 110x5 110x3
Increase in weight, i think my form sufered because of it. Seemed like I was doing singles, with 1/2 second rests, instead of 8 consecutive reps.
~(forgot how long it took)

Dropsets
Chindown 170x6 160x3 150x2 140x3 130x4
Chest Row 140x7 130x5 120x5 110x5
Low Row 160x7 150x6 140x6
DB Curl 25x6 20x4 15x8
Hammer Strength Shrug 180x12 160x11
while waiting for a barbell to become available, i decided to just do shrugs on this, with whatever weight was on already. I liked it, and will continue to use this for my dropset, but ill go heavier next week.
Reverse Fly 110x2 100x2 90x4 80x4 70x5

Reverse Wrist Curl
Wrist Curl
Static Holds
Im not recording weight for these anymore, as I do not even bother trying to progressivly load. My forearms are always fried anyways, so anything I do at this point is just pushing them a little further.

~forgot
~50 minutes total
I really enjoy working out this way. Gives a killer pump, but not at the expense of strength. Again, lack of comments because this workout was a week ago.

JuniorMint6669
10-12-2003, 01:36 PM
This workout was modified quite a bit from previous push workouts, to make it more shoulder and dropset friendly

October 9th
Push
Bench 150x8 140x8
75% and 70% 1RM. I will be waving the % for bench press, so that my strength does not decrease (maybe even increase) while keeping my shoulders fresh for a more hypertrophy friendly environment. Going balls out on BP always ruins the rest of my workout.

DB Decline Press 55x11 55x5
I decreased the weight because of last weeks poor performance, but it appears that wasnt neccessary, will increase back next week. Felt very strong, and felt very good in the pecs.

Incline Fly 55x5 45x7 45x4
I wasnt liking my ROM with 55. Decided it was better to go lighter and get a full ROM. Will go heavier next week.

Lockout 205x13 205x3
Piece of cake. I was actually really surprised. Im not sure how much my triceps are taking care of the movement though. It seems I am getting a lot of drive from my back, which I dont mind really, I like compound movements :)

"/\" Attatchment Tricep Pushdown 65x16 75x6 75x4 70x3
New attatchment. Waaaaaaay stronger than last week. I was allowing for some slight assistance from pecs/shoulders, because as I said before, I like compound movements.
~forgot how long


Dropsets
Standing Military Press 85x10 75x7 65x8
Loaded the ends with lighter plates so it was quicker to switch out
Cable Crossover 50x9 60x6 55x6 50x6 45x6
initially too light, so went heavier then dropped
1 arm reverse tricep pushdown various weights
couldnt get decent form down
Tricep Pushdown 65x6 60x3 55x4 50x3 45x5


Lateral Raise 20x9 20x7
Form was good, felt strong. I used bent elbows, which helped quite a bit. Ill see if I can go heavier next week and I will also try the lateral raise machine, to see which I like better.

Abs crunches and weighted crunches
~forgot how long
~50 minutes total
Much better workout than before, felt really good. I was able to give it my all for all excercises, and never felt overly fatigued in the shoulders.

galileo
10-12-2003, 02:28 PM
Good workouts minty.

JuniorMint6669
10-12-2003, 02:42 PM
This was my first full strength leg workout since my hip injury on sept 19th. This was also the first time I attempted to implement my new training protocol to legs, and I think it went pretty well


October 11th
Legs
Elliptical Machine 3 minutes low intensity
Gotta get some blood flowing

Sumo Squat (6 steps) 45x8 135x8 225x4 225x4 225x3 225x2
Ok so I wasnt up to FULL strength after 3 weeks, but this was close. Only 13 reps, but I wanted to save some strength for later.

Leg Press 410x10 410x6
Same weight but better reps than last week.

Glue Ham Raise assisted x8 assisted x8
Real strong, hardly any assistance. Im pretty sure I could do these unassisted if I really concentrated on them, but I speed through my workout so fast, sometimes I dont have time to think.

Standing Calf Raise 280x8 280x8
Nothing special. Im thinking about maybe doing two heavy reps and then going straight into a drop set, or maybe only doing a drop set. Nothing seems to fatigue my calves, though I wouldnt say they are lagging anymore than the rest of my body.

Hip Adductor 190x16 180x8 170x8 160x8
Hip Abductor 170x8 160x6 150x6 140x6
Hip strengthening. Hopefully will keep me flexible, and give me a reason to talk to the ladies :cool: "Mind if I work in? *grunt* *grunt* Want me to give you a tour of one of the tanning rooms?... This is the tanning bed, big enough for two you see... *grunt* *grunt*..."

Conventional Deadlift 235x6
70% of my 1RM. Im not sure why I did this at this point in my routine, but who cares. Felt fine, much more lower back involvment than normal, because of previously fatigued legs Im sure.

Dropsets
1 Leg Extension 100x6 90x5 80x5
Standing Leg Curl 70x13 65x8
Hams and quads were already quite fatigued, these just pushed them further.

Good mornings 135x8 185x8
Whenever I do these, I do not worry about form too much. Sometimes straight legged, sometimes bent. Sometimes round the back, sometimes arch. Bend at waist or mid back. 3 inch ROM or more. Really doesnt matter to me. I just push the intensity to the max, take it as deep as I can with whatever weight I have on my back, for a carryover to my squat.

~50 minutes
Felt really good going heavy for legs again. This was a really good workout, for me at least. Hopefully after the next few days of rest, I will be able to bounce back to pre injury levels of strength.

aka23
10-12-2003, 05:41 PM
Originally posted by JuniorMint6669
Chinup bwx8 bwx5 bwx3
Better than last week. Less sets needed to reach 16, plus all were BW.
...
I really enjoy working out this way. Gives a killer pump, but not at the expense of strength.

Your new training protocol looks interesting. Do you aim for a specific number of reps per exercise and do as many sets as are necessary to meet that goal? Are the sets done with short rest periods in a "pump" style workout?

JuniorMint6669
10-12-2003, 06:34 PM
gal: thanks :)

aka: here is the basic concept that I thought up:
New work out style, very hard to explain the concept, because I really dont understand it myself. I want 16 reps of a particular weight in 2-4 sets (4-8 reps per set). So the weight should be heavy enough for me to get no more than 8 reps, but not so heavy that I cant get 4 reps. Rest periods will be ~30 seconds. Will only drop the weight if I cannot get at least 3 reps out. Why am I doing it this way? Damned if I know. 2nd half will be a single drop set for each excercise. As soon I cannot complete another rep, I will drop the weight, jot down my reps and start again. Rest periods should be no more than 15 seconds. I will get at LEAST 16 reps, but more if the last weight allows. Again, why? Damned if I know. My thinking here is the first half of the routine will allow hypertyophy and strength to progress at a normal rate (sufficient tension for a sufficient amount of time). The second half is more hypertrophy specific (more metabolically demanding, less demanding on the CNS). Hypertrophy is my main goal at the moment, but I am definatly not willing to sacrifice strength. By saving the drop set for the second half, I am able to do the first half at a higher intensity.

so to recap, 16 reps, hopefully in 2-4 sets. 15-30 second rest intervals. Sometimes changing the plates on the barbell for dropsets takes a little bit more time, but I try to make it quicker by loading light plates on the end so I can take them off really quick.

off to work, stupid meeting at 6 pm -.- hate supercuts

Dedicated
10-12-2003, 08:38 PM
Interesting, the fact that you take little rest makes for some intense sessions I bet.

JuniorMint6669
10-12-2003, 09:24 PM
Ya its pretty cool. I can get in my zone and just gogogogogo. This is new to me, but I like it so far. I based my ideas around some peoples routines like andre avigdor and robert thoburn. They use insanely high volume (kind of like you dedicated) but with very sub maximal weights and very short rest periods. The metabolic demands that it creates should be great for hypertrophy. But I feel this type of training misses out on the strength benefit of lifting. By doing heavy sets that are in the 70-90% range as well as occasional maximum effort days, I think that I will be able to increase strength nicely. Then the drop sets, which will dip into the lower %range, will provide enough extra metabolic demand to ellicit greater growth.

I think i pretty much reworded what I had already typed out, but I am still trying to grasp this for myself. As I said, this is new to me, and Im still tinkering with things to make this work. Ive had some problems already, but will continue to adjust. I may increase the drop sets to include more total reps, or I may do two run throughs of the circuit of drop sets, to allow slightly heavier weights to be used.

This experimentation will all take place after my three days of deloading. All this talking about working out is making my very anxious to get back into the gym. :cry:

JuniorMint6669
10-13-2003, 11:20 PM
Still deloading, nothing exciting to report in that regard.

Im getting sick, so its a good thing im taking time off now. Ive been sleeping quite a bit more than usual. Very strange. My night time sleep is 6-8 hours, normal. But ive been falling asleep during the day for several hour long naps, which is the abnormal part. Yet im still tired all the time. If this keeps up, and my illness gets worse, I may take more than my planned 3 days of deloading.

JuniorMint6669
10-14-2003, 08:10 AM
I dont know whats wrong with me, but im very pissed off and depressed lately. For some reason I seem to be hating on everyone around me, and when Im alone Im getting very depressed like I havent been in months. But I really have no reason to feel this way. Perhaps:
1) Stress from work
Though I dont feel stressed while at work, the recent changes should be stressing me out.
2) Decreased lifting frequency
Maybe I dont have a means to get my frustration out while I am deloading.

Other than that, I dont know. I just feel like ****ing everyone up. My brother is pissing me the **** off. So is my sister. So is myself. I feel like locking myself in a room to avoid the world, but then I just get depressed. Maybe I just need to get laid. Hopefully I can force myself to go to a club this weekend.

Off to class right now, then work later

fuzz
10-14-2003, 08:25 AM
Hope you are feeling better. If this is a consistent problem, maybe you should get some help, or just find someone to talk to about it.

Your program looks interesting - much like a lot of what Thoburn advocates.

Coke
10-14-2003, 08:29 AM
it is really cool bro, we may have another pugilist on hand - :D

JuniorMint6669
10-14-2003, 11:03 AM
Originally posted by CoCoa
pugilist
\Pu"gil*ist\, n. [L. pugil.] One who fights with his fists; esp., a professional prize fighter; a boxer.


Source: Webster's Revised Unabridged Dictionary, © 1996, 1998 MICRA, Inc.



Had to bust out the dictionary for that one ;) I actually used to fight. Me and about 8 friends would get together for a ghetto fightclub in my back yard or at a park. We'd just beat the crap out of eachother. Most of us were untrained at the time. But as I got into better shape, and my friend joined a kick boxing gym, the rest of my friends didnt like getting hurt so much. And the two of us got tired of fighting eachother, so we just stopped. I'd like to learn muay thai when I get a little bit more time, probably in a few months when work settles down. Who knows, maybe some day compete. I have a poor build for kick/boxing though. 5'8" 195. If I dropped to 160's, maybe. I'd probably be better suited for MMA/NHB. I wrestled in highschool, so I have a decent grasp of takedowns, but Id like to train that further with maybe BJJ (im 1/4 brazilian which would make it even cooler).

thanks for the support guys :thumbup:

fuzz: ya thoburn has a pretty crazy body, and a lot of what he says makes sense (though he presents it as dogma). But he admits that he is pretty weak for his size, which I can't handle. Thats why I incorporated a bit more of heavy sets and occasional max effort days (about once a week).

I went to class today, havent been there for more than a week because of work. It was really nice to get back around cool people. We had a neat class discussion. We had descriptions of 15 people. If stranded on a boat that could hold 10 people, we had to decide which to keep and which to throw overboard. It was a lot of fun and I got real into it. People laughed at my jokes, which made me feel good. I really need to get out more. It makes me a happier person.

Goals also seem to help me focus better. Ive been lacking any real goals lately. So ill set some up for my weight. I will cut again, I know I keep saying I will, and then I dont. I want this to be a pretty major cut, at least compared to my previous mini cuts (1-3 week stints).

Yesterday evening I weighed in at 200. This morning I weighed in at 195. My normal dehydrated morning weight would probably be 192-193(if I were taking a diuretic). My non bloated, yet hydrated weight is probably 195. My goal is to cut until 185 morning weight. 6-8 weeks, starting off with 2700 calories today. Ive had about a week to adjust to a lower volume of food (~3000 calories). Now its time to hit it. *boom* wish me luck :)

Dedicated
10-14-2003, 11:13 AM
Goodluck with the cut man it's rough.


I went to class today, havent been there for more than a week because of work. It was really nice to get back around cool people. We had a neat class discussion. We had descriptions of 15 people. If stranded on a boat that could hold 10 people, we had to decide which to keep and which to throw overboard. It was a lot of fun and I got real into it. People laughed at my jokes, which made me feel good. I really need to get out more. It makes me a happier person.

Good stuff, coincidently I had a great day in class too heh.

Meat_Head
10-14-2003, 12:05 PM
i leik fiteing it makez me smarrtur


Fighting = good

aka23
10-14-2003, 01:59 PM
Originally posted by JuniorMint6669
Ya its pretty cool. I can get in my zone and just gogogogogo. This is new to me, but I like it so far. I based my ideas around some peoples routines like andre avigdor and robert thoburn. They use insanely high volume (kind of like you dedicated) but with very sub maximal weights and very short rest periods. The metabolic demands that it creates should be great for hypertrophy. But I feel this type of training misses out on the strength benefit of lifting. By doing heavy sets that are in the 70-90% range as well as occasional maximum effort days, I think that I will be able to increase strength nicely. Then the drop sets, which will dip into the lower %range, will provide enough extra metabolic demand to ellicit greater growth.

I think i pretty much reworded what I had already typed out, but I am still trying to grasp this for myself. As I said, this is new to me, and Im still tinkering with things to make this work. Ive had some problems already, but will continue to adjust. I may increase the drop sets to include more total reps, or I may do two run throughs of the circuit of drop sets, to allow slightly heavier weights to be used.

This experimentation will all take place after my three days of deloading. All this talking about working out is making my very anxious to get back into the gym. :cry:

That is an interesting idea. It is my understanding that high volume, short rest, and light weights increases hypertrophy mainly through adaptions to the increased metabolic demands such as increased glycogen, water, and mitochondria in the muscles; while heavier weights and progressive load increases weights more through growth of the actual muscle fibers. Heavier weight sets would do a good job at the second type, but it might be difficult to adaquately stress the glycolysis system unless the rest periods were extremely short. Interval stlyle training does not place much stress on the glycolysis system/blood lactate systems until you start getting work periods of >30 seconds or rest periods become very short. You might be able to gauge progress by how you feel. Perhaps burnout sets, drop sets, and doing high rep sets soon after your heavy sets could also help.

JuniorMint6669
10-15-2003, 12:48 AM
dedicated: i actually have a easier time cutting than bulking, at least in the early weeks. With ephedra and caffeine, I hardly have an appetite, and rarely get hungry with 2700 calories available. In actuallity, I still end up force feeding while cutting. Tonight, between 10-Midnight I still had 900 calories left.

meat: :nod:

aka: Thanks for the info. Right now my drop sets have very short rest periods where I switch the pin, write the weight/rep and go. Ill try to make a point to make this even shorter, by writing the weights that I will use down ahead of time, so I only need to insert the reps, and I will try extending the drop set to more total reps, or doing burn out sets as you recommended.

JuniorMint6669
10-15-2003, 08:02 PM
Today was my first day back in the gym after 3 days off. It was my first pull day in 8 days. My chin reps were down slightly, and I cant tell if this is good or bad. Im thinking a little bit of detraining is a good thing, if I was overtrained and want to continue to add mass (think deconditioning in HST). I felt like I was going to throw up most of the workout, Im thinking my body was not used to the lactic acid. For my heavy sets, rest periods were 30-45 (if I had to work in). For my drop sets, i expanded total reps to 24+, and rest periods in general were less than 15 seconds, im guessing closer to 10. As described above, I wrote all weights down ahead of time, simply input reps, changed weight, and busted out more reps. Ill post workout later, when I figure out how to fix my computer. It is running incredibly slow, anyone know anything about DDE server window? I think its whats slowing me down.

JuniorMint6669
10-16-2003, 12:28 AM
October 15th
Pull
Chinup bwx7x4x4x1 (16 reps)
Worse than last week, by 1 rep. I attribute this to one week off of back training.

BB Shrugs 245x8x8 (16 reps)
Weight was much too light last week, was spot on this week, will increase further next workout.

Seated Row to chest 140x7x6x5 (16 reps)
Seated Row to navel 160x7x6x5 (16 reps)
Slight increase in rep/set ratio. Not sure why. Just tried hard to squeeze out an extra rep on the first set.

Cambered Bar Curl 65x7x5x4 (16 reps)
Weight choice was correct, albeit disapointing rep/set ratio. Perhaps due to detraining. Only next workout well tell.

Reverse Fly 110x9x5x3 (17 reps)
Oops, accidently did an extra rep. Oh well. Doesnt matter. This excercise sucks (no offense to everyone else who does these). It seems redundant with the rows that I do. I will stop doing this excercise in the future.
~25 minutes

Dropsets
Chindown 170x8 160x4 150x4 140x4 130x4 (24 reps)
Hammer Strength Shrug 230x10 220x8 200x10 180x8 160x8 (44 reps)
Chest Row 140x5 130x5 120x4 110x4 100x7 (25 reps)
Low Row 160x4 150x5 140x4 130x6 120x6 (25 reps)
DB Curl 30x6 25x3 20x4 15x7 *30 second pause* 20x5 (25 reps)

Reverse Wrist Curl
Wrist Curl
Light weight, high rep.
~25 minutes
~50 minutes total

First half of workout had its good and bad parts. Initially, I was disappointed. But its too early to tell. The next rotation of workouts will be a good indicator of how usefull my "deload" was.

Now, onto the dropsets. I expanded the total reps to at least 24 (previously it was at least 16).
My first excercise, chindown, was a nice improvement over last week on the early reps/sets.
Next, HS Shrug, the weight was much too light (a pleasant surprise). I setup the plates ahead of time to allow for me to drop weight quickly. I had them setup 45, 35, 10, 10, 10, 5. Take one off each side, pick up handles, shrug away. Next week, I will increase weight, and load ends with several 5's, so the decrease in weight is only 10lbs total per set.
Rows were slightly less efficient than last week. Im guessing this was due to fatigue because of the increase in volume, and/or due to deconditioning. However neither of these explanations would be consistant with the rest of my workout. Meh, who knows.
For DB Curls I started out at a heavier weight than last week. Because of the increased reps, I ran out of weights to decrease to. (they keep the pink dumbbells far away from the heavier ones) My friend needed a spot, so I helped him, then went back to 20 lbs dumbbells. He seemed dumbfounded when he saw my massive biceps curling 15 lbs. Ok, they're not massive, but bigger than his :)

Overall, good workout considering:
deconditioning
lack of sleep
fighting off a cold
caloric deficit



Work has been great. Much better than I expected, thogh Im still a bit nervous. Everyone has been real supportive, and all the clients have been real cool

Diet has been going as planned. Under 2700 calories. As always, ive lost 3lbs water weight since starting ephedrine+caffeine. I look leaner on my back and quads. Abs are still blurry. Chest is nothing to write home about. But I guess thats why im cutting!

As mentioned before, I think im getting sick. Been megadosing vitamin c (~5g a day, is that mega dosing?) I really dont have time to be sick, and I normally just fight through it.

galileo
10-17-2003, 05:58 AM
5g is definitely megadosing!

I'd love to cut on 2700 calories. Damn you.

JuniorMint6669
10-17-2003, 11:16 AM
Gal: Haha I couldnt find my journal, it fell so far off ;) Thanks for ressurecting it. I like cutting on 2700 calories too. Its amazing that I can eat so much and lose weight. Its a wonder how I ever got so fat. Ah yes, 2 liters of soda per day, thats it. And never working out. Doh, what a waste of 18 years.

I have no health insurance as of two days ago, so 5g of vitamin C is my medicine. I seem to be getting better. I have an inflamed right tonsil, which seems to be getting better.

I "push"ed yesterday, and Im gonna go do legs right now. Ill post both workouts when I get home :)

JuniorMint6669
10-17-2003, 03:49 PM
October 16th
Push
Bench 160x8 150x8
80% and 75% of my1RM. Both sets were felt heavy, and were probably close to failure. Ive done this weight for these reps before, so I went about it without a spotter. Next workout I will do lighter BP and then the following week I will go for a new 1RM.

DB Decline Press 60x9x4x3 (16 reps)
I thought I would be able to complete this in two sets, but nope, shoulders and triceps were fatigued by now. Talk about deconditioning. :rolleyes:

Incline Fly 50x7x5x4 (16 reps)
Heavier than last week, good rep/set count.

Lockout 215x7x9 (16 reps)
The thing I dont like about this excercise is that my form can vary so much. I felt like I could not lift anymore after my first set. But when I went back for round number two, i got even more reps out than before. I know I shouldnt be complaining, but meh, its my journal. I use a slight arch, btw, which is what im talking about varying form. Sometimes I get a lot of drive out of my back to move the bar, sometimes its primarily a tricep movement.

"/\" Attatchment Tricep Pushdown 75x8x7x1 (16 reps)
Doh, almost 2 sets, just couldnt squeeze out last rep of second set.

Dropsets
Standing Military Press 95x7 85x6 75x4 65x5 55x8 (30 reps)
Cable Crossover 60x7 55x6 50x4 45x5 40x6 (28 reps)
Tricep Pushdown 70x6 65x6 60x4 55x5 50x4 (25 reps)

Lateral Raise Machine 50x15 60x10 70x6
First time using the machine, and I like it. I dont feel it much in the anterior delt, which is my problem with regular lateral raises. This seems like mostly medial delt. Weight was weird because I was trying to determine which weight to use, next week I will be aiming for 16 reps.

Abs weighted crunch drop sets
Did quite a few total reps in ~10 sets. I know thats a lot of volume but blah blah you can bite me. It felt good :D
~50 minutes total
Heavy benching, as Ive mentioned before, generally ruins the rest of my workout because of shoulder fatigue. This was almost the case today. I would drop bench completely, but I feel pretty strongly about basing my routine around the "big 4" (chin/dead/squat/bench). As my shoulders catch up, I think this fatigue will become less of an issue. The rest of my sets were solid nonetheless. I imagine next workout will be fantastic because I will be lowering bench to 75%/75%.

Again, increased drop set's reps to 24+. Standing military was very solid, even with an increase in weight over last week. Cable crossover was consistant, but nothing worth mentioning. Tricep pushdown dropset was much stronger than last week. Impressed myself actually. That doesnt happen very often. Really. Im not full of myself. Honest...

JuniorMint6669
10-17-2003, 04:52 PM
October 17th
Legs
Elliptical Machine 3 minutes low intensity
Gotta get some blood flowing

Sumo Squat (6 aerobic steps) 45x8 135x4 225x4x3x4x3 (14 reps)
Just not feeling my groove yet. Next week I will drop weight to 205, in an attempt to get more reps out. I will then increase weight slowly over the following weeks. Maybe 5 lbs per week.

Leg Press 420x6x6x6 (18 reps)
Haha, i just realized i am bad at math. 6x3=18, not 16. I also just realized that Ive made this mistake in previous workouts. I should be doing x6x6x4. Oh well. Ill fix this in future workouts. This was +10lbs from last week, and felt a lot heavier.

Glue Ham Raise assisted x8 assisted x8 (16 reps)
Half of the reps, the only assistance I used was stabilization at the bottom of the movement. The other half were assissted normally. Felt quite a bit of tension in hams.

Conventional Deadlift 255x4
80% of my 1RM. Felt good, very solid.

Dropsets
Standing Calf Raise 200x12 190x7 180x7 (26 reps)
Hip Adductor
Hip Abductor
1 Leg Extension 100x8 90x5 80x5 70x5 60x4 (27 reps)
Standing Leg Curl 75x10 70x6 65x6 60x6 (28 reps)


~50 minutes
Legs are trembling. I was feeling some hip discomfort, but nothing that interfered with any of my sets.

Dropsets were all improvements over last week. Calf raise was the new one, and the chosen weights were much too light. Will increase slowly over the next few weeks though, rather than jumping straight to 300. My calves fatigue easily, so I want to build up some steam before heading into extra heavy stuff. Hip work is not worth mentioning. The stack is no problem for 16+ reps, so I dont bother recording anymore. I just drop down 10 lbs per set and do 4-6 sets.

Dedicated
10-17-2003, 05:09 PM
Nice workout and yea 80% and 75% of your 1RM for bench is very intense! Do you do a small warmup before bench? Just curious cause I see you start with it. I start with it as well and I find that a small warmup followed by a "somewhat heavy" set for 2 reps helps tons. One method I've tryed that works is this check it out.
40-50% of my 1RM for 10 reps(warmup)
65-70% of my 1RM for 2 reps(feel the weight on you)
3 worksets for 6 reps at 85% of my 1RM(this is HARD lol)

I think my 1RM is higher now though so doing 85% for 6 reps might not be a good guideline hehe. I stole the idea from the Russian Bench Routine, they have you do those exact worksets at the end of your 2nd week so by that time your bench is prolly a tad stronger. So it might be unrealistic to do those sets hmm.

Oh also, I've always wondered, if your bored and have time, what is the purpose of splitting stuff up into push and pull? Do you like it etc? You do Push/Pull/Legs/Rest repeat?

JuniorMint6669
10-17-2003, 05:46 PM
I dont do any warmup before I bench. I like the tight feeling while I bench for some reason. I feel more in control. Im not really too interested in having a great bench at the moment. If I were to do the sets that you recommended, i'd be worn out before hitting the rest of my sets! Of course if I had more time to do my workouts, perhaps that would be an option. BTW, how do you manage to get 2 hours everyday of free time? Boggles my mind ;)

I do push/pull/legs/off because it allows me to do more volume with less off days. Right now I am experimenting, trying to get growth via two mechanisms in the body. This works better with push/pull/legs, as opposed to upper/lower, because of recovery.

I couldnt imagine doing dropsets of pushing and pulling movements 3 times each week, unless I drastically lowered volume per workout. If I were to do that, I would miss out on my heavy sets.

Dedicated
10-17-2003, 05:53 PM
Originally posted by JuniorMint6669
BTW, how do you manage to get 2 hours everyday of free time?

I also work and I'm a fulltime student lol. I don't watch television maybe that is why hehe. Interesting on the push/pull I might try that one day sounds really cool.

JuniorMint6669
10-18-2003, 07:58 AM
Crazy. I work and go to school too. I dont watch much tv myself. Its more a matter of me having to go to a gym rather than working at home. If I had a home gym, id probably work out twice a day, less volume per session.

galileo
10-21-2003, 07:09 AM
Originally posted by JuniorMint6669
Gal: Haha I couldnt find my journal, it fell so far off ;) Thanks for ressurecting it. I like cutting on 2700 calories too. Its amazing that I can eat so much and lose weight. Its a wonder how I ever got so fat. Ah yes, 2 liters of soda per day, thats it. And never working out. Doh, what a waste of 18 years.

I have no health insurance as of two days ago, so 5g of vitamin C is my medicine. I seem to be getting better. I have an inflamed right tonsil, which seems to be getting better.

Two liters of soda a day will definitely do it. I have a friend who would drink at least 12 cans of Dr. Pepper a day and he's still 8%. I hate him, but I have come out victorious! He has a mouth full of cavaties now ;)

5g of C is definitely better than dying of tonsilitis. :eek:

JustinF
10-21-2003, 09:01 AM
Nice couple o sessions bro.

JuniorMint6669
10-21-2003, 09:58 AM
You can die of tonsilitis?? lol -whew- I have escaped death's grasp once again...

Thanks justin :) I saw your before/after pics and nice job :thumbup: I should probably post this in your journal, eh maybe later ;)

Sorry for the lack of updates, I know you are all dying for them. Work schedule has been pretty crazy. Someone got injured so I picked up several extra shifts. That, plus school, plus gym, plus relatives visiting, equals little time to post.

Im still doing my new training prtocol and am making really good gains even when cutting. Its pretty amazing, to me at least. Ill post workouts later on in the week, when I find 30 minutes.

Down to 189, should only be cutting for 3-4 more weeks. The plan from there is to very slowly creep my way up to bulking calories, perhaps over the course of 2-4 weeks. Ill start taking dandelion root for water retention whenever I get over to vitamin shoppe.

Had a test in Communication 100 today. I aced it, but only because the hot chick was sitting next to me. I do my best work in front of hot chicks... or on top of them... or under them... or ummm yea....

galileo
10-21-2003, 10:11 AM
You probably can't, but without drama life is boring.

JuniorMint6669
10-22-2003, 10:57 PM
Life is boring, you are right. I havent had much drama in my life the past few months, maybe I need to go out and find some. I think my journal is going to start turning more into a journal and less of a training log. My time is very limited lately, and typing out my lifts seems pretty tedious at the moment. When I get some time, I will though.

Today was an off day from lifting. Im still doing pull/push/legs/rest/repeat. Yesterday's leg day was lame, on many levels. I was very tired and had just eating a rather large cheat meal. I went just because I dont like missing any days. ****ing with the schedule is not part of my plan. Oh well, squat reps sucked, leg press reps made up for it though. Deadlifted 90%x2 (290x2). Was solid, I was happy. With the relative ease they went up, I should be able to pull 350 next maximum effort day.

Diet hasnt been spot on, im trying to ease up on myself. I am always successful when I am very strict with myself, but I worry that Im missing out on life sometimes. Its all good, weight loss is still occuring.

Got a new acrylic tongue ring, black. I was kind of worried about tooth damage from the steel barbell, plus I like the way this looks. It stands out quite a bit more in my mouth.

Work was real slow today, only did 9 haircuts in 5 and a half hours. All my clients were cool though, so it was fun.

galileo
10-23-2003, 06:08 AM
So are you a barber or hairdresser?

JeffWillConquer
10-23-2003, 06:39 AM
Will you cut my hair for free? Could you also pay for the plane tickets? Thanks buddy. :) Nice journal.

JuniorMint6669
10-23-2003, 09:51 AM
I am a licensed barber (as opposed to cosmotologist). Im currently employed at supercuts, where we do mostly haircuts. I suck at styling hair, but if I continue to work there I will eventually have to learn how to.

I am considering moving to a barber shop in a few months, after I get some more experience. The pay would be better, and it would be easier, once I can do fades quicker. Guys haircuts are easy. Women's hairucts are hard because they dont know wtf they want, and I dont know wtf they want either. To quote my sister: "Just make me look cute" "Oh you mean this-this-this?" "No I dont like that" "ok what do you want then?" "I dont care, just make me look cute" -.-

The downside to a barbershop, where I would be working for myself, is that I would not have the stability that I have with supercuts (guaranteed hours/pay/clients). At a barbershop I would be responsible for getting my own clients, working whatever hours that is convenient for them, and when its slow, I wouldnt be making any money.

BTW, this isnt my lifetime career. I just started 2 weeks ago, after 10 months of school/training. Im still going to a junior college, though I do not know what I want to do long term. Something I can do that will make me rich and happy.

We went out to dinner with my relatives that are visiting to some fancy restaraunt. It made me realize even more that asian chicks dig rich guys, as do most women. I need to be rich/powerful/famous; right now being rich seems like the easiest goal.

Jeff: my days of free haircuts are long gone. As soon as word got out that I was going to barbering school, people I havent seen for months showed up at my door asking for free haircuts. Got old fast ;) Still have to put up with my bro/sis/dad for free.

My mom called me last night, havent spoken to her in about 2 months. "Hey havent spoken with you in a long time, just wanted to tell you I miss you and love you and wanted to know if you could do my hair." Haircut, I thought, sure! But noooooo she wants me to put highlights and color in her hair. It'll take me a few hours for sure. I'll be screening my calls for the next few weeks. Yes, Im a bad son. Yes, she's a bad mother.

JuniorMint6669
10-23-2003, 12:13 PM
I just found out I earned a $1,000 scholarship when I was a sophomore. Awesome. Thats like... finding $1,000 on your voicemail...

chops
10-23-2003, 12:43 PM
Originally posted by JuniorMint6669
[B]I am a licensed barber (as opposed to cosmotologist). Im currently employed at supercuts, where we do mostly haircuts. I suck at styling hair, but if I continue to work there I will eventually have to learn how to.

i'm assuming the differentiation between barber and cosmotologist is hair/makeup?

i'm not licensed, but i absolutely am scissor happy. i am a personal stylist for my very own sweetie every 2 weeks, and trim up my own hair too. pretty soon, my well pruned plants may have no leaves. HEY JEFF, i'll give you a free haircut.


We went out to dinner with my relatives that are visiting to some fancy restaraunt. It made me realize even more that asian chicks dig rich guys, as do most women. I need to be rich/powerful/famous; right now being rich seems like the easiest goal.

nuthin' wrong with with being "financially gifted", but:

person who is poor, considerate, and funny=dig
person who is poor, smart, and ambitious = dig
person who is rich, smart, and ambitious =dig

get your other bases covered and you'll be fine :).

JuniorMint6669
10-23-2003, 09:47 PM
makeup and nails are the main differences, though I have never seen it stated that I cannot do those things (if i learned how). those are the main differences on the tests that we take though. barbers have to shave though (yikes)

financially gifted, i like that term :) Its not that I am so concerned with being rich, but more to do with the ambitious part. I just realized I need to decide what Im gonna do with my life and get on it.

work was cool today, but still slow. should start getting busy over the next few weeks, before the holidays.

going to go do a "pull" workout right now, will be back later :)

galileo
10-27-2003, 06:42 AM
I'm rich, funny, smart, ambitious, sexy, and well-hung. Dig?



Alright, maybe I'm just one of those. Choose wisely.

JuniorMint6669
10-27-2003, 11:08 AM
I choose funny. lol you wont let this thread die? I was about to, but you saved it again, and since I have the day off and new music to listen to (outkast) i guess ill post some workouts. Stay tuned!

JuniorMint6669
10-27-2003, 11:27 AM
October 23rd
Pull
Chinup bwx7x4x3x2 (16 reps)
Worse than 2 workouts ago, by 1 rep, again. Last week i attempted a maximum effort chin day (unposted), but messed it up. Selected weights were off, and I didnt ramp up well enough... blah blah blah it sucked. Anyways, if my reps keep degrading like this soon I'll be doing 16 bw chin singles -.- jk. Instead of max effort days, i will be incorporating strength days. Maybe something like 4x4 or 3x3 instead of attempting 1RM, depending on the excercise.

BB Shrugs 255x10 265x8 (18 reps)
I accidently used the same weight as last week for the first set. Nice improvement anyway.

Seated Row to chest 140x11x5 (16 reps)
Seated Row to navel 170x4x4x5x4 (17 reps)
Nailed the chest row like whoa. Low row, however, was very difficult. 10 pounds heavier than last week, but much worse rep/set scheme. I do these with a pulldown bar attatchment, shoulder width grip. Next workout I will use the neutral grip (palms facing) attatchment.

Cambered Bar Curl 70x8x4x4 (16 reps)
Very nice, for me at least. Good form, maybe next workout I can get it out in two sets.

~25 minutes

Dropsets
Chindown 170x4 160x3 150x2 140x2 130x3 120x3 110x5 100x5 (27 reps)
BB Shrug 255x6 245x6 235x5 225x5 215x5 205x5 (32 reps)
Chest Row 140x3 130x3 120x4 110x3 100x4 (17 reps)
Low Row 160x3 150x3 140x3 130x2 120x3 (14 reps)
DB Curl 30x0 with left bicep (This is where I realized I was ****ed.)

Reverse Wrist Curl
Wrist Curl
skipped

~25 minutes
~50 minutes total
Every dropsets was down (except shrug) and I felt a tightness in my right bicep. Didnt think about it until I couldnt curl the 30 with my left, but could rep out with my right. Not sure what the problem was, there was no pain involved. I picked up the 20s and did some curls with my left and I swear it felt like my bicep was going to explode. It was pretty crazy. I have no explanation for it. But it was very dissapointing that I couldnt finish my workout strong.

JuniorMint6669
10-27-2003, 11:44 AM
October 24th
Push: Maximum Effort: Push Press
Hang Clean and Press
45x8
65x4
85x1
100x1
115x1
125x1
135x1
Thats a new PR. I havent done this in months though, so I wasnt surprised that I was able to lift a PR.

145x1
155x0
155x0
Both failures were during clean attempts. Just couldnt get it up (haha get it... -.-)

Push Press These were set on the rack so all I had to do is walk it out and push, no cleaning involved
155x0
I dont remember where my sticking point was. Doh

150x1
I wasnt gonna go home like that, so I got my 150x1 easy. Good stuff.

DB Decline Press 60x12x4 (16 reps)
Good rep/set. I should be able to increase weights next workout.

Incline Fly 50x14x2 (16 reps)
Almost got 16 straight, impressed the hell outta myself.

Lockout 220x13x3 (16 reps)
Ok i dunno what is going on, but my strength is amazing compared to last week. Damn.

"/\" Attatchment Tricep Pushdown 80x9x7 (16 reps)
Weight increase and still got it done in two sets. Again, just having a good workout.

Dropsets
Standing Military Press 100x9 95x4 85x4 75x5 65x5 (27 reps)
Cable Crossover 65x13 60x5 55x5 50x6(29 reps)
Tricep Pushdown 75x10 70x4 65x3 60x4 55x2 50x2 (25 reps)
Again, strength was just through the roof on dropsets. No exlpanation other than I am a badass ;)

Lateral Raise Machine 85x13x8x6 (27 reps)
Still trying to adjust to this new excercise. Cant find the appropriate weight.

Weighted crunch 30lbsx20x20x20
Hanging Leg Raise bwx20x15x10x5
~65 minutes total
Went a little overtime, because of the max effort excercise (took so much damn time). I dont like benching, so I think im not going to for a while. At the end of my push workout I may add one set, just because. May also add db bench/db incline into either the regular routine or the dropsets.

JuniorMint6669
10-27-2003, 12:02 PM
October 25th
Legs
Sumo Squat (6 aerobic steps) 135x4 135x4 205x6x4x6 (16 reps)
Found my form again. But not until the last set. I was rounding my back upon decent, becuase of where my eyes were moving. Last set I kept looking up, and I was able to keep the arch, and it was easy from there. Hopefully soon I can return to old strength. Ill likely attempt a max effort squat later on this week, to gauge where I am at.

Leg Press 420x10x6 (16 reps)
Better rep/set than last week. My problem with leg press is giving 100% effort. I worry very much about the thing crushing me, so I generally stop very short of failure. On the one hand I suppose this is smart, but on the other, I'd like to give my all on every set.

Glue Ham Raise x12x4 (16 reps)
Slight assistance, as always. I am going to be increasing my reps weekly on this excercise until I can do effortless unassisted reps. From there, I can add weight.

Conventional Deadlift 170x10
Starting back at the begining of my wave. This time I will be doing 50%+10lbs, 60%+10lbs, etc. This was 50%+10. Slightly tired lower back, but didnt get stuck anywhere.

Dropsets
Standing Calf Raise 230x12 220x6 210x4 200x4(26 reps)
Hip Adductor
Hip Abductor
1 Leg Extension 110x9 100x4 90x4 80x5 70x4 (26 reps)
Standing Leg Curl 80x12 75x5 70x4 65x4 (25 reps)
All improvements. *pats self on back*

~50 minutes
Boom. Im happy that my squat is returning. Hopefully I can start to enjoy doing that again.

MixmasterNash
10-27-2003, 12:18 PM
Ahhh! You set/rep notation is driving me batty. It always looks like you're doing 205x6x4x6 = 205 x 144 reps. :D

Nice cleans and presses, especially if you haven't done those recently. How far down do you drop for the clean and press movements?

aka23
10-27-2003, 01:00 PM
[b]October 16th
Push: Maximum Effort: Push Press

Leg Press 420x10x6 (16 reps)
Better rep/set than last week. My problem with leg press is giving 100% effort. I worry very much about the thing crushing me, so I generally stop very short of failure. On the one hand I suppose this is smart, but on the other, I'd like to give my all on every set.


Nice set of workouts. Was the October 16th date a misprint?

I take it your gym's incline leg press does not have "stops" near the bottom to stop the weight upon failure. One option would be to switch to a horizontal leg press. You might also be able to set the seat at an angle low enough that the weight would bring your knees just short of your chest. There are also advantages to stopping a couple reps short of failure and instead going closer to failure on other quad exercises.

JuniorMint6669
10-27-2003, 03:48 PM
jammasternash: i know its kinda confusing ;) i just dont like typing out 205 so many times ;)
i dont bring the weight down very far for cleaning, and hardly get any leg recruitment. I think i may start bring it lower, so that I can lift heavier weight. But I was more concerned with the press portion than the clean portion, for this workout at least.

aka: Thanks, yup misprint. I meant to change it, then forgot. Fixed now :)
The leg press does have stops, but they are too low. I do leg press with my feet fairly close together, and my knees touch my chest at the end of the eccentric portion. I probably wouldnt die if it crushed me, but it might be quite uncomfortable ;) I agree that it probably isnt too bad that I am short of failure, because I still have a dropset of leg extensions that will fatigue my quads further..

galileo
10-27-2003, 04:03 PM
No die! Thread must live!

JuniorMint6669
10-27-2003, 05:36 PM
Went shopping for clothes, couldnt find anything. I did get my megatokyo shirt in the mail. I wanted to be safe and ordered a large instead of a medium. **** myself for doubting my skinnyness. Now I have a nice oversized shirt that will probably be my brother's christmas present. Except he knows that I was buying it for me. And I dont know anyone else who would appreciate it. Ill see if they have a return policy.

Also went looking at some 2003 Honda's. Im in desperate need of a new car, because I think it will help me get chicks. How true that is, i have no idea. Pwahaha I just realized im willing to spend $18k so that I can get a date. I kick ass. Maybe Ill just pay someone to think im cool. Then pay someone else to sleep with me. Then pay someone else to escort me to functions. That would probably be cheaper. But I digress... my car is crappy and needs to be replaced sooner or later anyways. Sometime in november I should have enough to make a large downpayment.

Oh ya, and I was thinking I should wait until after the holidays to find a girl, because there's always akwardness when I have a new girl around major events (birthdays, graduation, holidays, etc).

I "pull"ed today. I'll post that workout later. My front delts are feeling sore, which is weird consider i wasnt pushing at all. I know it occured during rowing movements, but I cant figure out why.

galileo
10-29-2003, 07:40 AM
Try a VW. ;)

aka23
10-29-2003, 09:26 AM
Looking into the return options for the shirt sounds like a good idea. Most online clothing stores permit returns soon after the purchase date.

Good luck with the new car. I prefer to buy used cars that are under 3 years old, in excellent condition, and have low milage on them. It has been my experience that I can get a better value with this type of near-new car since new cars lose an average of ~20% of their value as soon as they are driven away from the dealership, while used cars have a more stable rate of depreciation near 7-12% per year.

fuzz
10-29-2003, 09:40 AM
I'm with aka. New cars are a bad idea, you lost 1/3 to 1/2 the value just driving it off the lot. Look for a slightly used model.

JuniorMint6669
10-29-2003, 10:38 AM
gal: i was actually thinking about that last night. My friend has a nice jetta that I always enjoyed being in. I need to check out other makes/models. For some reason Im fixated on honda civic/accord. i think its living in so cal with all these rice rockets zooming around. I want one too. :D What kind of VW do you have?

aka: They do have a return policy that ive inquired about, but have not received a response yet. I'll have to swallow $4 in shipping fees, but its better than wasting an entire shirt.

aka & fuzz: thanks for the advice. I was also thinking about this because financially it would probably be better for me. Ive never owned a new car though, the thought of it sounds nice to me ;) What do you consider "low mileage"?


In other news:
Life is hectic. School-Work-Gym-Eat-Sleep-Repeat. The injured stylist at work is out for at least another week. So again ive picked up more hours. I dont mind at all, i need the money for a new car. If they would allow me to work 7 days a week, I would right now.

I met a very nice lady at work yesterday. Yes, I said lady, she's 11 years older than me. Whatever. Its my MO to date older women. (BTW, what does MO mean, im not quite sure?) Anyways um yea she was pretty hot. I hope she liked her haircut, haha, if not, maybe the phone number she gave me was fake. Ill call later in the week to find out.

I pushed yesterday, and my shoulders were feeling quite tender. Im thinking about lowering the volume of rows on pull day, because those seemed to affect my delts. Push went well though, ill post that workout later too.

Got work now, fun fun

galileo
10-29-2003, 10:42 AM
I have a GTI 1.8T, which I love. I've never been more happy with a vehicle and I've owned 7 thus far.

Coke
10-29-2003, 10:46 AM
Hey JR, keep the damn shirt and grow into bro! - ;)

...now don't ever buy no xxxxx - :D j/k but that is cool about the older chicks - :thumbup:

chops
10-29-2003, 11:50 AM
Originally posted by galileo
I'm rich, funny, smart, ambitious, sexy, and well-hung. Dig?




:hump:

DIG



*speaking on behalf or jr.mint*
:)

chops
10-29-2003, 11:54 AM
MO= modus operatus

MixmasterNash
10-29-2003, 12:57 PM
Yay cars! I love me them automobiles. And hAET the SUVs.

I've got a 1.8T jetta myself. The engine is the best in the universe, period. As all dubbers know, the 1.8T can NEVAR LOSE! I only have the 150hp version and it still kicks ass and outpulls most other cars on the road because it has torque, unlike Hondas. Like most turbo engines, it is software upgradable. 200 whp is doable for $1000. The rest of the car itself is nice. A couple of flakey issues like window regulators, coil packs, and REALLY crappy dealers and warranty issues.

The main reason not to buy a new VW now is that the Mk4 models are at the end of their lives. The new Mk5 Golf is arriving next year, and GTI and Jettas in 2005. So, you're better off waiting until then to buy either a Mk5, supposedly an awesome new platform, or getting a Mk4 cheap as they get rid over inventory.

Never buy a used performance car like a WRX or an SRT-4. Otherwise, used sedans are fine. A used VW with a 1.8T or a VR6 is often a great deal as resale on them suck right now.

God, I know way too much about VWs. It's either good, or REALLY bad.

JuniorMint6669
10-29-2003, 07:56 PM
gal: youve owned 7 gtis? or 7 vehicles? Im guessing vehicles. either way, ill look into it.

cocoa: the shirt is too long too. im not going to grow into it that way ;) old ladies kick ass.

super choper: again you confuse me. Im not sure if you are humping me or gal or me for gal or gal for me or yourself for me or something like that. Thanks for explaining MO, it all makes sense now :D

jammasternash: yes you know too much. yes its a bad thing. yes my head is spinning right now.

everyone:
Im leaning more towards buying a used vehicle at the moment. Also considering just keeping the crap ive got until i have more money saved up. Its an embarassing car, but who cares.

Just got home from work. Im kind of sore in my shoulders. Gonna take a quick nap maybe. Im thinking about doing legs in a few hours if I feel up to it. Today's supposed to be max effort squat.

Speaking of work, was good. Easy. The area supervisor was in our shop today. She used to be my manager a year ago when I was the receptionist. She told me she would like me to be a manager of one of the stores. I dont think im really into it right now though. I feel I need some more experience cutting hair because I'll have to be able to fix the ****ed up haircuts. Im also kinda worried about it taking up too much of my time and interfering with my schooling. Oh well, its nice to know I have options at least.

aka23
10-29-2003, 09:16 PM
Originally posted by JuniorMint6669
aka & fuzz: thanks for the advice. I was also thinking about this because financially it would probably be better for me. Ive never owned a new car though, the thought of it sounds nice to me ;) What do you consider "low mileage"?

If I were purchasing a used car, I would check the repair history of that model and year using information such as Consumer Reports. I would be willing to accept a higher milage, if the car had a history of few milage related repairs. In addition I only drive approximately 4,000 miles per year, so my cars tend to have more age related problems than milage related problems. Another important consideration is the price. If the car is an especially good value, I would be more forgiving. Having said that, I would be unlikely to purchase a car with more than 30-40 thousand miles.


Originally posted by chops
MO= modus operatus

I believe MO stands for "modus operandi." More information is available at
http://www.bartleby.com/61/60/M0366000.html and http://www.bartleby.com/61/81/M0358100.html

fuzz
10-29-2003, 09:31 PM
I recommend looking into a "lightly" used toyotas/hondas/mazdas. These brands all rate very high in reliability year after year - as far as mileage goes, maybe 20,000 - 50,000 miles, depending on condition (keep in mind Toyotas regularily go fine to 200,000).

Scott S
10-29-2003, 09:44 PM
No. Get a Volkswagen. They're cooler.

JuniorMint6669
10-29-2003, 11:23 PM
aka: Thanks for the info, ill look into consumer reports.
as for the "MO" thing, im sure chops knew that it stood for modus operandi. its just one of her many attempts at confusing the hell out of me:-p

fuzz: Thats what ive heard from friends/family. In fact, my current vehicle is a 88 honda preulde. I purchased it from a family friend, and throughout its lifetime (165,000 miles) it has needed only very minor work and it still runs! Im impressed.

scott: hmmmm you make a good arguement... ill take it into consideration ;)

fuzz
10-30-2003, 07:35 AM
VW's also have consistently lower reliability. My ex-wife's VW had a transmission problem, and due to the VW design the entire thing would have to be taken out and fixed, costing over $3000. We used it as a trade-in instead.

But VW's are cooler, I won't deny it. Its reliability vs coolness, I'd go with reliability.

Coke
10-30-2003, 07:39 AM
If the old car works, drive it until the end bro...

galileo
10-30-2003, 07:45 AM
Mine has been very reliable. ALL MAKES HAVE PROBLEMS. If you think that certain brands are more unreliable, you've not owned many cars. I've had Oldsmobiles, Fords, Chevies, and VW's, and I've had problems with all of them. The only car so far that's given me no issue has been the GTI. I had a Jetta, which was hell, but the GTI has been 100% solid. It's hit and miss. My one friend has a mitsubishi with nothing but problems and another has a honda with equally the same. All cars have problems, all cars are an asspain.

Bottom line, get what you dig :) They're all worth jack-**** after a while anyhow.

chops
10-30-2003, 11:19 AM
yo jr.., its just you :)

that :hump: was for gal. here's for you tho :hump: :hump:

hmm, different stripes for minnesotans :) since you're in oc, dontcha wanna jap rice rocket civic w/ a racing stripe and xenon lights? then u can pick up some import models.

*smirk*

:D

JuniorMint6669
10-31-2003, 02:23 PM
fuzz: i agree, i need reliability

cocoa: but its so ugly... and noisey... and no airconditioner...

gal: i agree, im not worried about price depreciating as much as having a car that will last for a while.

chop chop: thanks for the double hump. as for the rest of your post, i have no idea what you are talking about. minnesotans as in people from minnesota? i have no idea what that has to do with anything ;) import models like super models? yes that sounds like a good plan. :nod:


I met another fine young lady at work yesterday. She seemed rather unstable in many ways. She talked about killing people and how she has moved around a lot. She gave me her business card incase i knew anyone who wanted to sell their home. I plan on using it to ask her out instead. I hope i didnt **** up her haircut. I was too busy drooling all over her to pay attention to what i was doing.

Im close to getting a car. Either new 03 Hyundai elantra or a used 01 accord. Tough decision. Hyundai would end up being cheaper, i think. gotta crunch some numbers.

chops
10-31-2003, 03:38 PM
minnesotans..scott s is from minnesota

import models. . . . most are skinny scrawny itty bitty asian girls or big and bodacious latinas, but not like a super model. seen fast and furious?

between the hyundai and honda, i vote for honda, better engineering.

JuniorMint6669
10-31-2003, 06:21 PM
ah i see, that makes sense. you need to explain yourself for every comment you make EVER for me to get things ;)

i dont really like itty bitty asian girls. ive always prefered my women with a little LBM and not too low BF%. curvy asians are the best. big bodacious latinas are good too. never seen fast and furious.

I drove an 01 accord. White. 18k miles. $14,777. I want it. It will be mine. I have to get my dad to cosign though. According to the dealer, my "credit score is excellent, but too young to get the prefered interest rate". Hopefully my dad is willing. If so... tommorow... i win...

Right now i have to make some pre/post shakes and then go workout, all the while trying to avoid trick or treaters(no candy allowed in house- out of sight out of mind). Wish me luck!

Coke
10-31-2003, 06:55 PM
Hope it all works out ok...don't worry about it bro since your credit is good - someone else can give it to you on your own accord - :D

best of luck JRmnt!

JuniorMint6669
11-01-2003, 10:01 AM
My own accord, was that a joke? PWAHAHAHA ;) Thanks, i avoided all trick or treaters, and managed to get to the gym and back.

Workout was ok. Im way behind on posting them, ill try to catch up in the next few days.

I'll copy/paste this from my car post in the general chat section:
"Now here comes the problem: financing... damnit...

i found my car. i want it. but this is my first major purchase. I have "excellent credit, just too young" according to the dealer. My score ws 722 I believe, but its only 1 and 1/2 years old. So I need a cosigner.... but my father thinks his debt-earnings ratio is too much for him to qualify. My mom and I.... dont exactly get along. My one grandmother can't do it, for whatever reason, but she assured me she still loves me ;) So all Im left with is my other grandmother, who I love dearly but have not spoken with in several weeks. I feel really bad calling her up just to ask for a favor. Of course I will make all my payments on my own, but for some reason I feel bad about the scenario.

Is there any other way I can get financed??"

Just to recap: Damnit.

chops
11-01-2003, 10:52 AM
did u check with your personal bank? they can prequalify you over the phone.

also, the more money u can put down (borrow from family?), the less u have to finance and it may be easier to qualify you for a lower amount

JuniorMint6669
11-02-2003, 12:26 AM
i give up on my car. i am very dissapointed, almost depressed. These past few days have been very stressful. Ive done a lot of research and shopping around. Yet I am empty handed. I really thought it would be easier to get a car financed. I also thought my dad would be more willing to help me out. It just really sucks in many ways.

work was pretty slow today. I was depressed (see above) so the day seemed to drag on. only did 14 haircuts. Only one female client. She was old (38). Old ladies are good to practice my pimpin skillz on. Easy to compliment them. They get all flustered and flirty. Good for the ego. She was kinda gross though. But gross girls need love too. Just not from me.

Diet was not on at all today (see above excuse). I ate donuts and candy and this and that. It's really not like me to go off my diet, but ****, I was just eating everything in sight.

I was also thinking about skipping my workout tonight, but thought better of it. Did "push" and it was good. No personal records or anything exciting, but I re-integrated bench press and added DB bench press to my routine. I was having a hard time fitting those in to my short rest period/dropset type routine, but it works, for now.

Coke
11-02-2003, 06:54 AM
...no need to stress over the vehicle, hang in there bro - I bet any amount of money that if you remain patient you will get the money for the car you really want...be careful of those high financers, they ain't worth it - ;)

...where is the session mang?? - :D

JuniorMint6669
11-03-2003, 02:13 PM
I know mang lol i like that word. Ive really just lost my focus on everything over this ****. Im slowly coming back to reality. If I save up some more money for a larger down, my monthly payments will be lower, so ill have more disposable income; a good thing. So whatever. I need to focus more on school and work. Im looking for a second job. Or maybe something I can do to work from my home, just for a little extra $$$. Or maybe I'd like to find a hobby. Really just something to occupy my free time.

Workouts have been going well, if I dont do anything later tonight Ill post the last 6. Some changes to my routine include: Changing wide stance box squats for narrow stance free squats. Will be changing one set of cable rows for DB Rows. Will be changing order of routine from pull/push/legs/rest to push/pull/legs/rest so that I am hitting my chest when Im my freshest. I doubt this will make much of a difference, but if it makes any difference at all then I'd be happy.

Dedicated
11-03-2003, 07:39 PM
Post some sessions mang. *in his best Tony Montana voice*

I wouldn't sweat the car, everytime it crosses your mind just think of your friend Dedicated from the forums lol. I drive a piece of crap that makes a loud banging sound when I break, rattles when I turn, has no AC, and leaks when it rains. Oh and the passenger side door doesn't open, so people gotta crawl out through the window! This really hot chick asked me for a ride like 2 weeks ago and I had to say no cause I was so embarassed. I think she was offended lol. Life is grand rofl:(

JuniorMint6669
11-04-2003, 12:15 AM
Its mine. My grandmother cosigned for me! **** yea. I was too busy getting that taken care of to post any sessions, sorry, will catch up later ;)

galileo
11-04-2003, 07:18 AM
Grats man! Glad you're happy :)

aka23
11-04-2003, 08:58 AM
I am glad to hear that you were able to get the car. It looks nice.

MixmasterNash
11-04-2003, 08:59 AM
Very nice. When you getting the bling bling Sprewells for dat? j/k

Whatever you do, just don't get a wing or stickers.

Does it have a 4- or 6-cyclinder?

Coke
11-04-2003, 10:22 AM
...that sure is a sweet ride bro!

JustinF
11-05-2003, 06:23 AM
'grats on the car.

galileo
11-05-2003, 08:01 AM
Saw the your pics in the members' pic forum, looking good!

JuniorMint6669
11-05-2003, 07:52 PM
I posted a response before work, but it didnt go through because my 56k sucks ****ing ass. So I'll retype them now ;)

dedicated: I no longer have to be embarassed! Yeehaw.

gal: thanks, im very happy :)

aka: thanks, it feels nice too!

jammaster: its a 4. Cheaper to buy, cheaper to insure, cheaper on gas. I'd like to get an 8 someday, when i go through a midlife crisis probably. That should be happening in the next few years (im 19).

cocoa: :nod: thanks!

justin: thanks BRO ;)

gal: thanks thanks! not as good as you, but someday ^^

JuniorMint6669
11-05-2003, 07:57 PM
http://www.wannabebigforums.com/attachment.php?s=&postid=654656

http://www.wannabebigforums.com/attachment.php?s=&postid=654657

http://www.wannabebigforums.com/attachment.php?s=&postid=654658

I started lifting ~june 1st. These pics were taken oct 6th, so a little more than 4 months after starting.

galileo
11-06-2003, 05:21 PM
We have similar chest "issues." Not trying to make you feel weird about it. :) It makes me wanna kill people though. The end!

Dedicated
11-06-2003, 05:45 PM
Cool tatoo, what does it say?

JuniorMint6669
11-07-2003, 10:44 AM
gal: glad you noticed. yes you made me feel weird about. yes im joking 100% but yes i also want to kill people :D

dedicated: thanks what i say it says depends on who im talking to, but the top symbol means love, the bottom means war. I was going for the "Love and war" thing, but some people get freaked out about "love war". Of course these people are stupid, because all of my chinese reading friends get it.

Whoa were have I been? Yesterday went like this:
School
Change Clothes
Work
Eat
Watch the matrix
Change clothes
Workout

Well that was my day from 745-1130 last night. I am ****ing exhausted. Then when I got home I chatted online with the cute client I mentioned earlier in my journal. She seems really cool. I'll probably ask her out sometime next week, see if I have any free time.

Work has been extremely slow, only doing 12-15 haircuts a day. It better start getting busier soon!

Workout sucked, ill try to type it out by memory:

chin: bw x8 x4 x4 (not bad, but I think I may be cheating on the ROM by not going all the way down)

bb shrug: 275 x6 x2 (someone was in the power rack, where I normally shrug, so I just deadlifted the weight off the ground but I didnt feel strong shrugging)

db row 25x8 35x8 50x8 x5 x3 (my first time ever doing these, felt good though)

cable row 170x8 x4 x4 (nothing)

(sat for 5 minutes trying to fix my pencil)

camber bar curl 70x10 x6 (this would be a nice improvement, but im not sure if it s real because of the long rest, ill retry 70 next week)

*drop sets*
*die*

Dedicated
11-07-2003, 06:08 PM
Originally posted by JuniorMint6669
Then when I got home I chatted online with the cute client I mentioned earlier in my journal. She seems really cool. I'll probably ask her out sometime next week, see if I have any free time.
[/B]
PIMP!!!

Good to see a workout bro!

Man I wanna get a tatoo on my arm, but I'm scared it will stretch if my arms get bigger hehe. I might get one this xmas though when I go on vacation, thinking about it...do they hurt really bad?:)

JuniorMint6669
11-07-2003, 10:44 PM
I was originally worried about that too, but they are not distorted at all. Did not hurt badly. Think of a safety pin scratching your skin lightly. Of course it doesnt feel good, but it is bearable.

JuniorMint6669
11-09-2003, 06:41 PM
November 9th
Push
Bench Press 155x10 x6 (16 reps 30 second rest)
As I mentioned before, I brought regular bench pressing back into my routine. Im not going to worry about 1RM or %. I am just going to progress on it like I will all other excercises (16 reps in 2 sets or less, and I bump the weight 5lbs). Today the weight felt heavy, but was bearable. I expect next week at 160 to be especially tough, but we'll see.

Incline Fly 55x9 x4 x3 (16 reps 30 second rest)
I have a hard time progressing on flies for some reason. First set was solid and I thought I could finish in two sets. But as Ive seen the past few weeks my second set is atypically weak.

DB Flat Bench Press 50x8 x5 x3 (16 reps 30 second rest)
I switched this in instead of decline DB because of issues of keeping form consistant. And while I do not feel it in my chest, I feel it quite a bit in my triceps. Whatever, i like it.

"/\" Attatchment Tricep Pushdown 85x7 x5 x4 (16 reps 30 second rest)
Slight improvement over last week. Im surprised I havent regressed since starting DB Bench, as that really fries my triceps.

Dropsets 5-10 seconds rest 24 rep minimum
Standing Military Press 105x8 95x5 85x4 75x3 65x5 (25 reps)
Good form, good reps, ill increase weight next workout.

Cable Crossover 80x11 75x7 70x6 65x6 (30 reps)
I may have form issues on this excercise. Despite increasing weight over the past few weeks, first set always seems very easy. Not sure why I assume eventually it will get heavier. I limit shoulder involvement on purpose, but this also limits the ROM of the movement. Oh well, I still feel the contraction in my chest.

Tricep Pushdown 75x6 70x4 65x3 60x4 55x3 50x5 (25 reps)
I fatigue quite quickly on this dropset, I assume because of so much tricep work previous to it. Im not sure it is actually neccessary for me to do this extra work for tri's. I'd like to switch it out with another chest dropset, but Im not sure which excercise to use. Suggestions?


Lateral Raise Machine 105x9 x7 (16 reps 30 seconds rest)
I do this at the end of my workout because I dont care about it much, though I am progressing nicely. Felt very strong today

Abs weighted crunch drop sets
~50 minutes total

Im posting a workout! Wow. That means I have a lot of free time. ;) Had the day off of work, so just slept in late. I was cleaning my old car out because I thought I had a buyer, but he flaked out on me. ****er.

My friend got tickets to the tennis finals tommorow at staples center. He says they are pretty good seats too. So me and 3 of my dawgs are going to that. Kinda sucks because I was gonna ask that girl out. But bro's before ho's.

My other friend got tickets to the laker game on sunday, so me, my brother, my friend, and my friends girl are going to that.

Anchor Blue is having a huge sale this weekend, so I bought a **** load of clothes. I got some nice tight clubbin clothes and some work clothes.

Eh more updates later ;)

Dedicated
11-09-2003, 08:24 PM
Nice work on the militaries, I remember not to long ago you were having trouble with 100lbs for a few reps. Really great improvement there. I don't see how you do those flys my chest would rip open lol.

JuniorMint6669
11-10-2003, 12:16 AM
dedicated: thanks. since changing the format of my routine, i have been making slow and steady gains on most excercises, which I am very happy about. Im surprised you are impressed by my flys. You bench so much heavier than I do, i'd assume you could fly as much as me.


CARDIO!!
20 minutes low/moderate intensity elliptical machine
Cable crossover: 50x20 45x15 40x20
Tricep Pushdown: 40x20 35x20 30x20
I did this about 5 hours after my weight training session.

I lose weight fairly consistently when I cut, but I feel I am not losing as much SAT as I could be, so I am going to start including cardio as often as possible. Most sessions will be low/moderate intensity because I want to avoid overtraining, but I will go by feel. Today was a day off of work, so I had little trouble fitting two sessions into my day. I am not sure how this will work on days that I work, or on days that I work and have school.

I do know one thing though, getting lean is a priority for me right now. My diet has not been tracked for the past few days, but it has not gotten out of hand at all. Starting tommorow, I will retrack calories and continue to cut at 2700 calories per day.

Coke
11-10-2003, 06:05 PM
Nice push training and follow-up bro, keep up the good work - :)

JuniorMint6669
11-11-2003, 10:45 AM
Thanks B-R-O! I will :)

Yesterday I "pull"'ed and rode the stationary bike for 20 minutes

I also went to the tennis finals with my b-r-o-s. It was pretty tight. On the way home things got a little crazy....

I swear everyone wanted to race me. Not like I have a riced out car, its just an accord. But anyways I start swerving *Vrroom* *vrooom* and I beat an audi. Not because my car is faster but because he didnt want to get in an accident and Im a dumb****. Anyways, with my confidence there I start challenging random cars. Integra got smoked. With a subaru it was pretty close we kept switching positions, but then he had to exit. Then I saw this crazy jeep. She was about 1/4 mile ahead of me and was driving like a maniac. I decided I wanted to race her. *vroom* *vrrrooom* I cant even catch up to the stupid bitch but im in a car full of bro's so i gotta save face and keep going for it. I get close... and my copilot's like "**** dude, your getting pulled over" *bloop bloop* I was going 100-110 EASY in 65mph california freeway.

He was like "I got you going 85 swerving in and out of traffic, any reason you guys were in a hurry tonight?"
I said "Nah, I was just being stupid I guess"
So he takes my license, goes in his car for 5-10 minutes, which seemed like an hour or two, and comes out with a ticket.
"Was your friend going fast?" he asks the other guys.
"*mumble* nah, eh, uurp, not really, i dunno, *grumble*" a car full of idiots responds.
"I was going fast" I speak up.
"Well, you've got a lot of nice passengers here, if they're not gonna stick up for you i guess im gonna have to give you a ticket, so let me ask you guys one more time, was he going fast?"
"yea"
"yup"
"what he said" can you believe he actually said that? LMAO
"Alright then, I guess Ill just take care of this ticket for you then, be careful"

**** man.... that was close.... I only pretended to race cars the rest of the way home. Picked out the cars in the slow lane, made "vroom vroom" noises, then sped up to 70mph. Im such a badass...

galileo
11-11-2003, 10:58 AM
HA! RICER!

Coke
11-11-2003, 12:00 PM
Man, you are one lucky, fast and furious bro - ;)

chops
11-11-2003, 12:35 PM
glad to hear ya got the car you wanted, but it needs a fat racing stripe!

aka23
11-11-2003, 01:06 PM
It is great that you were able to get out of the ticket. Be careful with the racing. I had a friend who died in a similar manner while riding back from a vacation in Southern CA with his friends.

JuniorMint6669
11-11-2003, 09:11 PM
gal: HA! no -.-

cocoa: thanks, i feel lucky. i need to get a faster car though. *VROOOOM*

chop chop: NO racing strip. Im trying not to make it a ricer. Just a comfy ride ;)

aka: i feel very lucky to get out of the ticket, but ya, i dont think ill be doing much racing in the future. i cant afford a ticket/increase in insurance/another car/death/etc. Im sorry to hear about your friend.

MixmasterNash
11-11-2003, 11:59 PM
I'm going to have to drive out to Cali and deflate your tires, aren't I?

Also, if you're going to be up and down I-5, or rolling on any of the highways, definately get a Valentine 1 detector, and stop going more than 20 over!

JuniorMint6669
11-12-2003, 11:31 AM
LOL no thanks

Oh and the valentine 1.... i looked into it... I was wondering what good a rear radar is if they are following me. Say he's going 70 and im pulling further away from him, doesnt he know im speeding without the need of radar? Well either way, it looks like its worth the price (one speeding ticket + increase in insurance = the price). I might get one.

MixmasterNash
11-12-2003, 01:17 PM
The rear radar detector is only useful in the same way that the front is... If the cop is radaring YOU, it's already over. Radar detectors are only good for detecting when people ahead or behind you are getting tagged, and so this is why you want a good, sensitive detector.

This is why you never speed (too much) on an empty road. I am much more prone to speed on a fast, semi-congested highway, e.g. Cali during non-rush hour.

I've driven across the country 6 times since I got my V1, and it's worth every penny. The only time I've gotten pulled over was by a bored cop in OK, and I was only going 7-8 over (because I was alone!). Got off with a warning.

galileo
11-13-2003, 06:41 AM
The V1 rocks.

JuniorMint6669
11-13-2003, 09:25 PM
I think if I got it, id be racing too much. Thats not really a good idea. Ill just be more careful ;)

Great news, i got new pants today. They should be able to hold about 5 more pounds of me, so ill start back bulking. Today's order is increasing calories to 3000. Should put me at or slightly below maintainance. Over the next few weeks Ill slowly travel slightly over maintainance and bulk slowly. Going to go "push" right now.

JuniorMint6669
11-14-2003, 12:59 AM
Ok so I went to the gym and did my thing. Over all, everything went well. Highlights:

****ing old guy. There are three adjustable incline benches at my gym. They were all being used. So I went over to the one that was set to the same incline that I do flys on. I asked how many sets he had left. He said he just got started. I asked if I could work in. He replied: "I said, I just got started". Mind you, he had been standing for several seconds before I approached him. He wasnt even using it. I told him that I heard him, but just wasnted to work in. "Can't you wait 5 minutes, i just got started". I told him that I was actually in a rush, and that I only had 2 sets, but didnt mind working in. Very angerly, he snatched his towel off the bench and said he would just do it later. I proceded to do my two sets (with a 30 second rest in between). Exactly one minute 15 seconds later I walked over to him and told him I was done and he could have his bench back. He had been staring at himself in the mirror the entire time, and continued to do so for several minutes longer. I wish I was making this up. Guy was easily in his 70's. He wasnt staring at his muscle (doesnt have any anyways), he was just staring at himself. Very odd. ****ing old guy.

****ing old guy again. A different guy set up the squat rack with stretch bands. Ive never seen anyone do this before at my gym. It was ****ing awesome. Me, him, and a few guys started talking about the dynamics of it. They seemed impressed by my knowledge. The owner of the bands let us try it out. I liked it a lot. Someone using the HS Shrug machine walked over to give it a try and the old guy from the above story walks over to the HS shrug machine, takes off the weights, puts on new weights, and starts shrugging. The guy was gone for meerly seconds and had left his towel behind. Old guy didnt budge for several minutes. ****ing old guy again.

Oooh yea mint has skillz. I was all done with my workout, and ready to go home. I noticed a cute girl on an elliptical machine huffing and puffing away. I was drawn to her for some reason, so I jumped on the treadmill next to her. Ive never tried to pick a girl up at the gym before, so I was kinda confused. She seemed to be avoiding eye contact with me. So I just said "Hey, dont you go to OCC? (the junior college I attend)" and as luck would happen, she does! "Yea, I thought you looked familiar" I lied. And as luck would have it, she works at the library there. Thats where I must know her from, she surmized. blah blah blah 4 minutes later (treadmill time) I got her number. Plus I carried on the entire conversation while walking on a treadmill, without falling on my face. Oooh yea mint has skillz.

Oooh yea mint has mad skillz. I was talking online with one of the clients I mentioned earlier in my journal. She seems very interesting, and by interesting, i mean weird, in an interesting and good way. We talk about EVERYTHING; from sports, to the weather, to our pasts. Its weird how she opened up so much to me so early, but Im not scared off yet. I asked for and received her number. I plan on asking her out before the girl above, but can you believe I got two numbers in one day? Oooh yea mint has mad skillz.

Saint Patrick
11-14-2003, 01:11 AM
wo0t for the digits. I still have yet to successfully pick up on a chick @ my gym. That'll change soon enough though.

JuniorMint6669
11-14-2003, 06:35 PM
Your huge man, gym girls love huge guys who arent too into themselves. Im learning this very quickly...

Work was slow as **** today, and tips were bad to boot! ************ Its okay though, it happens.

Gonna go "pull" not in the deadlift sense, but in the other way. Speaking of pulling though, tommorow is max effort deadlift day. Im going to attempt 350 conventional. If I hit it, ill bump the weight and pull sumo. If I miss it, Ill reattempt same weight with sumo stance. I feel pretty confident it will go up no prob though. Im so excited about it, i think im going to pee myself

JuniorMint6669
11-16-2003, 02:33 PM
As per my deadlift routine, once every 6 leg workouts will be a new max effort attempt.

November 15th
Maximum Effort: Deadlift
Sumo Deadlift
135x6
225x3
365x0
************. Previous PR was 320, im not sure why I made such a huge jump. I was feeling it though. Missed it a few inches before lockout.

365xfailed before attempt
"failed before attempt" is a syndrome ive noticed on deadlift and squat. It's that "holy **** this is heavy" notion entering your mind just as you are about to attempt the lift, totally psyching yourself out. ************

325x1
New PR (+5 lbs). Im not really too excited by this though. Went up fairly easy. I wanted to hit 350, but did not even bother attempting. Next time, I will ramp up to my new desired PR over 5-6 attempts, so that I am able to hit one baby PR, and then have an attempt at a larger PR.

Straight Leg Deadlift
135x1
155x1
175x1
185x1
205x1
225x1
235x1
I havent done this in literally months (7-26-03). My PR there was 210x4. I had no idea how heavy i could go, so I just kept increasing slightly.

255x1
275x1
285x1
305x0
Damnit, got it up but couldnt lock it out.

295x1
Easy actually. I was surprised I could go so heavy straight legged. I think I need to work on form and concentration on my sumo deads.

Pin pulls (#1 pin)
135x1
155x1
175x1
185x1
205x1
225x1
235x1
Ive actually never done pin pulls before. So you could say I hit a lot of PR's today ;)

255x1
275x1
285x1
305x1
Nice :cool: Felt heavy, yet solid.

325x0
************. This was actually a grip failure, right before lockout.

315x1
Almost failed for the same reason, but had a tight squeeze on the bar.



Overall, very nice. I had a really good time doing this workout. I wouldnt mind doing an all deadlift workout every week, but I dont know how to fit it in with my current rotation. I dont think this type of workout is very good at hypertophy, which is my current goal. I also fear that deadlifting so often will make me bored of it. Ill just stick to my current routine for now.

Going to the Laker game later tonight, hooray.

Rams just won, hooray.

galileo
11-16-2003, 02:36 PM
wee!

JuniorMint6669
11-16-2003, 11:19 PM
wee? wee indeed :cool:

Lakers won. Game was fun. Met some ladies. Life is good.

Max-Mex
11-17-2003, 09:40 AM
Mint, for your next ME DL try this

25% of 365 for 5 (90)
50% for 3 (185)
70% for 2 (255)
80% for 1 (295)
90 % for 1 (330)
365

Take 4-5 minutes rest after 70%, 80% and 90% lifts. Your less likely to psyche yourself out this way. Also, you body and mind will be better prepared for the final weight.

JuniorMint6669
11-17-2003, 10:29 AM
Maxmex: That sounds perfect actually. Thanks a lot! It will let me hit 330 PR and then let me go for 365. Ill try applying that scheme to my other ME days too.

JuniorMint6669
11-17-2003, 10:13 PM
November 17th
Push
Bench Press 160x9x7(16 reps 30 second rest)
Much nicer rep/set count than last workout. I really wanted to progress on this so I squoze (is that a word) out the last reps. I guess if you want something bad enough, you can get it, even without a spotter.

Incline Fly 55x8x4x4 (16 reps 30 second rest)
Last reps on each set was very difficult, nearing failure on each.

DB Flat Bench Press 50x5x6x4x3 (18 reps 30 second rest)
I did two extra reps because my last set would have been only one rep. And that just wouldnt feel right on this excercise. Whatever, felt semi strong, until the guys next to me started reping 110s on incline. ****ers. And they were even polite to me, saying excuse me. Nice ****ers. JK im not bitter because im weak, quite the opposite actually.

"/\" Attatchment Tricep Pushdown 85x10x4x2 (16 reps 30 second rest)
WHOA. I got 10 reps and seriously though I would be able to finish this in only two sets. Fatigue started to set in though.

I saw a friend of mine at this point of my workout that I havent seen in several years. We spoke for about 15 minutes, so I got more rest than normal before my dropsets. As such, I will not be paying much attention to these weights, and will repeat over them next workout.

Dropsets 5-10 seconds rest 24 rep minimum
Standing Military Press 110x5 100x5 90x4 80x3 70x9 (26 reps)
-nothing-

Cable Crossover 85x9 80x5 75x4 55x4 40x6 30x10 35x11 40x10 (59 reps)

I may have form issues on this excercise. Despite increasing weight over the past few weeks, first set always seems very easy. Not sure why I assume eventually it will get heavier. I limit shoulder involvement on purpose, but this also limits the ROM of the movement. Oh well, I still feel the contraction in my chest.
That is from my last "push" journal entry. Lo and behold, form issues become apparent tonight. My ROM is becoming smaller and smaller to the point where I am hardly moving the cables forward, but moving them down (something like a bastardized pushdown). So I varied the weight a lot to find a ROM satisfactory to me. Ill restart my weight at 50 next week, and make sure I am using the full ROM on each rep. Failure to meet this ROM will result in me dropping the weight and continuing, just like if I had reached failure on any other dropset excercise.

Tricep Pushdown 70x4 65x4 (8 reps)

I fatigue quite quickly on this dropset, I assume because of so much tricep work previous to it. Im not sure it is actually neccessary for me to do this extra work for tri's. I'd like to switch it out with another chest dropset, but Im not sure which excercise to use. Suggestions?
Thats also from last workout entry. And again, I fatigued very quickly. I assume from all of the crossovers, but this is just pathetic. I felt extremely toasted after only 8 reps, and thats at a reduced weight from last week.

Lateral Raise Machine 110x6x5x4x4 (19 reps 30 seconds rest)
only slight progress from last week. But ill take that over regression any day.

Abs to be done later tonight
Im going to start doing abs mon/wed/fri. I would train every body part 3x a week(ala HST 6 workout per week routine) if I had the time, but I dont. I do, however, have 5 minutes 3 days a week to do abs, so I will.

Good workout, despite the break in the middle. I generally like to speed through my workout. First, for the fatigue. But secondly, and possibly more important to me, I get in a groove and I just ride it. It works for me. Standing still for so long was making me antsy. Second half was pretty crappy now that I think about it. But it was a learning experience.

I spoke on the phone last night with the girl who will be known from now on as "the realtor". We had chatted online for a while and I asked her for her number. Then we chatted some more, and I decided to call her. She spoke a lot and I didnt speak much. Ive never been much of a phone person. Despite the fact that I thought it was going bad, I asked her out. She said yes, so we're going out wednesday. Again, I thought it was going bad, so I had planned on ignoring her online until after we had gone out, just so there wasnt another bad conversation. Well she IM'ed me, so I guess its not all bad. Maybe even good. I dont know what we are going to do yet. Maybe just dinner. SUGGESTIONS ANYONE!?

Then there's the other girl I met at the gym. She'll be known from now on as "gym girl". I was going to call her and make plans for friday. I thought if I had plans with two girls, Id stress less when I was out with the realtor. But ive never been much of a playa. Im not really interested in gym girl, her english is not that good and shes not in great shape. But she has the asian thing going for her. Plus I met her at the gym, so shes working on getting in shape. Oh well Ill figure that out later.

My sister got very sick today and was in the hospital. My dad was out of town and no one really knew what was going on. I freaked out, called in at work, and visited her. She will be okay, but it was scary.

Oh, ive been megadosing with b-5 in hopes of getting rid of my body acne. No such luck yet. Ive also been taking dandelion root extract to get rid of some of this water retention before my date[s] again, no such luck yet.

Change of diet plan again. Despite being able to fit into my pants again, I still want to cut. Ive dropped cals even lower (to 2500 from 2700). Considering the expected cheating now that I am re-entering the dating life, I will need to lower my daily calories. Also, I think I may have been overestimating my maintainance calories. Also, cardio sessions have been few and far between.

aka23
11-17-2003, 10:35 PM
Good luck with the women. It sounds like things have been going well in that area.

If the B-5 does not work, you might want to consult your doctor about your acne. Acne is a very treatable condition. There are many effective medical treatments that your doctor can prescribe such as antibiotics, benzoyl peroxide solutions, and Retin A.


Originally posted by JuniorMint6669
so I squoze (is that a word)

The past tense of squeeze is squeezed. Squoze is not a word.

JuniorMint6669
11-18-2003, 12:14 AM
aka: thanks, I have a lot more confidence when meeting women, but we'll see how the date goes... As of a few months ago, I no longer have health insurance. So B-5 is my only hope.... Thanks for clearing up the grammer. Im not sure ive ever said "squeezed" before. I very often say "squoze", but that was the first time ive ever typed it. The awkward spelling made me question whether or not it was a word.

chops
11-18-2003, 11:59 AM
Originally posted by JuniorMint6669
[b]November 17th
Push
...I really wanted to progress on this so I squoze (is that a word) out the last reps. I guess if you want something bad enough, you can get it, even without a spotter.

Incline Fly 55x8x4x4 (16 reps 30 second rest)
....nearing failure on each.

DB Flat Bench Press 50x5x6x4x3 (18 reps 30 second rest)
I did two extra reps

"/\" Attatchment Tricep Pushdown 85x10x4x2 (16 reps 30 second rest)
WHOA. I got 10 reps

=======================
I spoke on the phone last night with the girl who will be known from now on as "the realtor". ....SUGGESTIONS ANYONE!?




great job on pushing yourself and new "personal bests". i like the thorough analysis of your workouts

lemme guess. "realtor girl" is a realtor? :) dinner, bar or shoot pool, walk on beach or get coffee/ice cream. one stop shop if you take her to laguna, irvine spectrum, or the block in orange.


Then there's the other girl I met at the gym. She'll be known from now on as "gym girl".

tell her she looks like a straight A student. that will really get her hooked.

JuniorMint6669
11-20-2003, 02:03 AM
thanks chops, i like to type out how my workouts feel, otherwise i will forget what happened

complementing a girl on her intelligence rather than her rack? BAH! What do you know? jk ;) thats actually pretty smooth. and gym girl actually seems like someone who would buy into it

realtor girl is in fact a realtor. we ended up going to metro point. we ate at sam woo and then went to barnes and noble. i had a really good time with her. she's way funny and pretty off the wall. random, much like myself. shes a lot more talkative than i am. that did not bother me at all, but im not sure if she minds. she mentioned once that i was not quick to open up. i told her i was myseterious like that. she laughed. despite my lack of conversation skillz, we managed to speak for 4 hours fairly smoothly.
i dunno. im really leaving the ball in her court right now. id be interested in her if she was interested in me. but if not, meh, no skin off my back. she mentioned seeing me on a later date (wanted to go bike riding). so ill take that as a good sign.


i skipped "legs" today. im going to rearrange workout order i believe, push/legs/pull/rest sounds good to me

despite eating out, i am pretty sure i stayed below maintainance for the day. *pats self on back*

aka23
11-20-2003, 02:45 AM
Originally posted by JuniorMint6669
i skipped "legs" today. im going to rearrange workout order i believe, push/legs/pull/rest sounds good to me

I have been doing something similar in recent weeks. I prefer separating push and pull by more than 36 hours to minimize the chances of overworking certain body parts.

For example, there is often not an ideal way to work the shoulders. Many push exercises will use anterior delts, so it makes sense to put anterior delts on push day. Many pull exercises will use posterior delts, so in makes sense to put posterior delts on pull day. Most lateral delt exericises use a mixture of anterior delts (push) and body parts assoicated with pull as synergists, giving no good place for them. Similarly lateral delts are used as synergists in most exericses that focus on anterior delts (push), as well as exerices that focus on posterior delts (pull). Things like this may make an insignificant amount of difference in the long run, but it makes me feel more comfortable to give my upper body a rest day between workouts.

JuniorMint6669
11-20-2003, 08:38 AM
My thoughts exactly, aka. It had never bothered me until just recently. I noticed a lot of my "push" muscles being extra sore on "pull" day. Not just DOMS, but the feeling of use when they were still fatigued, even on excercises I had no idea would be using those muscles!


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Oh and I just remembered the highlight of my date last night: smelling books. Realtor girl said that books had a certain smell, and she was right. At first I thought it was kinda weird. But then I saw her sneaking in sniff's when no one was looking and it became hilarious. She was like a connoisseur. "Oh the ink smells bad." "This is magazine paper, so it doesnt have much of a smell." "This is cheap paper." "Ewww that smells awful." Smelled like paper to me LOL. She slammed a book on my nose while I was sniffing one. Not SLAMMED, but closed gently. It was pretty funny. I had a good time. Funny when I wake up and realize I had a better than I even thought last night.

galileo
11-21-2003, 05:46 AM
:eek:

Stephen Riddington
11-21-2003, 10:28 AM
LOL, a book smell connoissier, that comes once in a lifetime. She's a keeper. Well, glad you had a great time, planning to see her again or what???

JuniorMint6669
11-21-2003, 05:11 PM
gal: thanks for being my personal thread bumper. :eek:

homer: she's definatly a unique one. ya we're gonna see eachother again, not sure when. She wanted to go bike riding this weekend, but ive gotta work during the day on saturday and sunday. I might ask her to the movies sunday evening. She mentioned wanting to see Gothika, so maybe that.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Today I worked legs:
Squat: 135x6 175x9 175x7
Im still working my way up to maximum weights very slowly. +10 lbs per week, paying special attention to form.

Leg Press 450x12 450x4
Too light, heavier next time.

Glute Ham Raise bwx8 bwx8 bwx8
Had to work in with someone on the decline bench, so rest periods were longer than normal. Thats why i did an extra set

Deadlift 180x10
Starting over on my deadlift weights, felt light and easy for the first several reps, then felt quite heavy for the last two.

Calf Raise Dropset
Heavier than last week, and very good reps. Felt strong.

Hip Abd Pyramid

Leg Extension Dropset
I lowered the weight used by about 40 pounds. I dont think the weight used on dropsets is as important as total work done, and sometimes when I progress too quickly, my form suffers, my ROM suffers, and my total work done suffers. Form was a lot better today, and I really felt it in my quads. I'll increase weight next week, but perhaps make overall progression slower.

Leg Curl Skipped
Hip Add Skipped
Ive been feeling sick the past two days, and I was worn out. I dont consider these very important to my progress, so I skipped them for today, in favor of conserving energy for getting better.

Overall, workout was good. Some hot chicks were squatting next to me. Sure, I was lifting heavier than them (barely) but their legs /pwned me. Ah well.

Im going to start megadosing vitamin C again. **** this being sick ****.

Oh, I bought a kilo of piracetem from someone over at avant. I told him I would buy it from him a long time ago if he bought in bulk from china. Only $30. I bought some from unique nutrition a few months ago, but wasnt impressed. Despite that, I didnt want him to be stuck with so much, so I picked it up today. It tastes different than I remember, so maybe the last stuff I tried was fake. If it does anything noticeable, Ill report back.

Oh, and the lab analysis said the batch quantity was 500kgs. 500 ****ing kgs? This guy must have spent a fourtune. He said a lot of people backed out, so if anyone is interested, let me know, and I'll see if I can pick up some more.

Today's my day off, so I got to sleep in late. Have to work tommorow morning though, so I cant go out too late. I might take my sister out or something. She's out of the hospital now.

Stephen Riddington
11-21-2003, 09:28 PM
Gothika is supposed to be scary. If you liked the other Dark Castle films, you might like this one. But the critics gave it a bashing.

BTW: I haven't seen it, but the trailer was pretty creepy itself.

JuniorMint6669
11-21-2003, 11:20 PM
Im not familiar with any dark castle films. I normally dont see scary movies. I was thinking about going and seeing it ahead of time, just so I dont crap my pants when I see it with her. I thought the trailer was creepy too. Something about how that dead girl walks in the hospital freaks me out
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Diet was going fine this morning, but I started feeling worse and worse as the day went on. Ive decided to start overfeeding until I get better. That, with lots of vitamin C normally helps me bounce back sooner. Unfortunatly, there is not a lot of good food in the house to eat. So ive been overfeeding on cottage cheese, potatoes, mac & cheese, mr. goodbar bites, and pudding. I dont even like the taste of most of these foods, but I need calories right now. Meh.

Shane
11-21-2003, 11:40 PM
Originally posted by JuniorMint6669
Today I worked legs:
Squat: 135x6 175x9 175x7
Im still working my way up to maximum weights very slowly. +10 lbs per week, paying special attention to form.


Good thinking Juniormint. Form is most important on squats. :)

Stephen Riddington
11-21-2003, 11:44 PM
Dark Castle is a production company that remakes b-moive horror films made by a director named William Castle. Gothika is the fourth movie in their line. Here's the site, not official though.

http://www.spectre-realm.net/darkcastle/

JuniorMint6669
11-22-2003, 08:22 AM
shane: thanks for stopping in. ive hit 285x1 and 235 for reps before on squat, but that was before I pulled a hip flexor. My form has kinda sucked sense then, because im so worried about another injury. But by taking it easy, ive been able to get much better at it. And I make up for the hypertrophy on other excercises.

homer: thanks for the info. my dad saw it last night and said it was OK only. not a great movie, but it was scary.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

off to work.

feeling sick.

damnit.

Stephen Riddington
11-22-2003, 09:47 PM
My co-workers enjoyed it, said it was scary as hell.

JuniorMint6669
11-24-2003, 03:28 AM
I didnt really think it was scary. I was laughing my ass off most of the movie. My favorite part was when realtor girl jumped 10 feet in the air and landed on my lap. She was hilarious. She buried her head in my lap a few times (not in the good way). She was squimish and jumpy. It was fun.
I really like her personality. Its been a long time since ive had a steady girlfriend, but I can see myself with this girl. Almost. Generally at this point in my relationship, I would analyze my situation and seek the proper course of action that is going to lead to me getting some. I am pretty sure she wants me to open up more, but im not going to. Im really not the type of person that opens up, so Im not going to try to pretend someone that im not. Rather than think about what I should do, im not going to think at all and just go with the flow. She can either love me or hate me for who I am.
And more about her? She is hot. Has a nice body. Great personality. Very in control of her career and her life. It makes me wonder why someone hasn't taken her already. It's like finding a $1000 bill. You're like "whoa $1000 all in one bill' but then your like "wait, if it was real, why would someone just leave it here?" Whatever, I dont give a ****. Im just going to pretend its real. If its not, Ill find out eventually.
After the movie we listened to music in her car and spoke for a few hours. When I was ready to leave we kissed. She immediatly buried her head in her steering wheel. WTF is that? Anyone?? Then she laid her head on my shoulder, and I kissed her on the forehead. I dunno man, she seems kinda weird. Ive never had anyone do that before.
I feel kinda bad about typing out personal information, but this is my journal. And i am kinda happy.

The other women like me too. My friend's sister started chatting with me online. Then she called me today. She thinks I need to go on vacation to florida. The catch? She thinks I need to stay at her place. I think she's right. If things with realtor girl dont go great, that is. ****, I cant believe I just said that. I havent fallen for a girl in a long time. I may be falling for realtor girl.... i need sleep... gnite

JuniorMint6669
11-24-2003, 05:44 PM
Originally posted by JuniorMint6669
New work out style, very hard to explain the concept, because I really dont understand it myself. I want 16 reps of a particular weight in 2-4 sets (4-8 reps per set). So the weight should be heavy enough for me to get no more than 8 reps, but not so heavy that I cant get 4 reps. Rest periods will be ~30 seconds. Will only drop the weight if I cannot get at least 3 reps out. Why am I doing it this way? Damned if I know. 2nd half will be a single drop set for each excercise. As soon I cannot complete another rep, I will drop the weight, jot down my reps and start again. Rest periods should be no more than 15 seconds. I will get at LEAST 16 reps, but more if the last weight allows. Again, why? Damned if I know. My thinking here is the first half of the routine will allow hypertyophy and strength to progress at a normal rate (sufficient tension for a sufficient amount of time). The second half is more hypertrophy specific (more metabolically demanding, less demanding on the CNS). Hypertrophy is my main goal at the moment, but I am definatly not willing to sacrifice strength. By saving the drop set for the second half, I am able to do the first half at a higher intensity.


Ok that was before, now ive decided to start a strength cycle. Instead of the 16 reps total in two sets, I will be doing 4x4 for 16 reps total. I will still be doing the dropsets at the end of my workout for hypertrophy. This is experimental, but if all goes as planned, I'll stay on this until the end of the year, at which point I'll start doing 3x3 for 9 reps total. After a few weeks of that, I'll return to hypertrophy focus. But just gotta see how things work out. Right now Im going to go do a "pull" version of this.

MixmasterNash
11-24-2003, 07:05 PM
Dude, it's all the pimp Honda you're rockin'. The ladies will keep on flowing.

4x4 sounds interesting -- I've never heard of anyone doing 4x4, so the results sound be interesting.

JuniorMint6669
11-24-2003, 07:43 PM
Actually it is LOL... i was too embarassed to ask people out before with my **** car. Now i dont give a ****. I am pissed though. Im getting mixed signales from realtor girl. I really dont want to get involved emotionally with anyone, but I rarely control it when it happens. ****. OK I am totally offended by this conversation, so I will copy and paste it:
juniormint6669@hotmail.com says:
haha someone told me aries are angry and fiery... and im like... oh really...
realtorgirl says:
yeah thats the description
realtorgirl says:
u take action
realtorgirl says:
agressive
juniormint6669@hotmail.com says:
ROAR
realtorgirl says:
but ur as agressive as a lamb
juniormint6669@hotmail.com says:
LOL
juniormint6669@hotmail.com says:
me, or aries in general?
realtorgirl says:
u
juniormint6669@hotmail.com says:
haha
juniormint6669@hotmail.com says:
damn...

edit:oops
**** THAT ****!!

4x4 went good for the first day, see next post:

JuniorMint6669
11-24-2003, 08:15 PM
November 24th
Pull
Chinup bwx4x4x4x2
I switched back to chinups from chindowns, and the weight increase from last week was ~8 pounds. I couldnt complete the 4x4... Im not sure if i want to complete 16 reps, or limit myself to 4 sets. Tonight I chose to limit myself to 4 sets. Depending on how I progress, I may change my policy.

BB Shrugs 285 4x4
Got all reps out, with some difficulty, mostly due to the fact that I had to deadlift the weight up before each set because the squat rack was being occupied.

Bent over DB Row 65 4x4
Easy.

Seated Cable Row 190 4x4
Heavier weight than ever before, and I was able to complete the 4x4. Nice.

Cambered Bar Curl 75 4x4
Only very slight cheating, good stuff. Good pump too.


Dropsets
Wide grip pulldown 160x10 150x5 140x5 130x4 (24 reps)
I changed my ROM so that I only require the bar to come below my chin, rather than touching my chest. I think this is what helped me increase in reps.

Hammer Strength Shrug 290x7 280x7 270x7 260x6 (27 reps)
Grip was the limiting factor in every set. Dissapointed me greatly. May have to reintroduce straps, for the sake of hypertrophy. I will wait a few weeks though, to see if 4x4 will allow my grip strength to catch up.

Seated Cable Row 180x5 170x3 160x4 150x3 140x3 130x4 120x5 (27 reps)
Forearms were just screaming, my limiting factor.

DB Curl 30x7 25x3 20x5 15x6 (21 reps)
Just curls.

Hammer Curl20x6 15x4 (10 reps)
I can never reach 24 reps on db curls, so i add hammer curls to further fatigue my biceps. Nothing special here. Move along.
~45 minutes

A little bit longer than recent workouts. More sets = more rest periods = more time. Its okay. Overall impression of my first 4x4 based workout was good. How I progress will be the important thing though. As mentioned, grip was not used to the heavier weights, and suffered. I hope it will catch up quickly.

Pump was pretty amazing too, though I doubt that means much.

****ing ****. I swear. I'm in a very bad mood for no reason. Im going to do some boxing a little later tonight to get the aggression out.

Stephen Riddington
11-25-2003, 12:07 PM
Did it bother you when she says the you're agressive as a lamb??? Was it that part pissed you off???

I agree that you shouldn't change yourself to get a chick, it's better to score when you're being yourself, so you don't have to change a damn thing about yourself.

chops
11-25-2003, 12:31 PM
Originally posted by CanadianHomer
Did it bother you when she says the you're agressive as a lamb??? Was it that part pissed you off???


imo, this is a green light. she's throwing ya hints to bust a move.:angel:

JuniorMint6669
11-25-2003, 06:52 PM
homer: It bothered me, but didnt piss me off. I think i was pissed off because it bothered me. If that makes any sense. I dont like the fact that what she says has an effect on me. Makes me feel that Im not in control. I talked to her later and she seemed ok with the fact that I dont like talking about myself and said something like "oh well I guess ill have to figure you out on my own then"

chops:I agree actually. the more i talk to her, the stronger the signals seem. woohoo, lucky me, ive got a live one!

JuniorMint6669
11-25-2003, 07:24 PM
A few problems have arisen with my new workout protocol, so I will address them.

#1 What happens if I cannot complete the 4x4?
Solution: I will always complete 4 sets. If the 4th set is the only set I cannot complete, I will repeat the weight the following workout. No further reps will be done on that excercise after the 4th set. If I cannot complete the 1st, 2nd, or 3rd set, I will decrease the weight used on the following workout. I will, however, still complete 4 sets, even if I cannot reach 4 reps. This may look like 100x4 100x3 100x3 100x2. The next week I would attempt a 4x4 of 90 or 95lbs.

#2 I cannot give full effort on squats/deadlifts or bench press/push press if they are performed on the same day.
Solution: I will reintroduce speed work, and alternate the lifts performed each workout. For example, I will do a 4x4 of bench press and later in the workout I will do speed push presses at 50% of my 4x4 push press weight (i am not sure how many reps/sets I will do, but im guessing 3 reps and 10 sets). The next workout I will do a 4x4 of push press and speedwork of bench press. I will also alternate deads/squats in the same manner. (note, today's "push" workout did not reflect this because I just discovered the problem and solution)

JuniorMint6669
11-25-2003, 08:51 PM
November 25th
Push
Bench Press 170 4x4
Very heavy. Very hard. But I did it. I find it much easier to push myself when I can see the end (4th rep). When I was doing as many reps as I could in my previous protocol, I had a hard time pushing my self because I didnt know when the end was going to come.

Incline Fly 60x4x4x4x3
Also very difficult. My ROM was probably not where it should be on the last reps.

DB Flat Bench Press 60x4x4x3x3
Very tired triceps and shoulders. As per my previous post, I will lower weight next workout to 55.

Push Press 120x4 115x4x4x4
120 felt really heavy, so I lowered the weight. I normally dont do push press, so I didnt know where to start. When I rotate this excercise with bench press, weight should be higher.

Dropsets
Cable Crossover 65x13 60x7 55x7 50x6 (33 reps)
Good form, good amount of fatigue, good strength, good reps. Good.

Tricep Pushdown 75x6 70x4 65x5 60x4 55x5 50x4 (28 reps)
Low strength. As mentioned earlier, triceps were fried.

Lateral Raise Machine
I forgot to do this! WTF? I never forget things... **** im getting old

Changes to this workout, from previous workouts include: exclusion of tricep pushdown, other than the dropset. exclusion of military press dropset. added push press.

Stephen Riddington
11-26-2003, 12:20 PM
After reading your journal in the last few days, I get confused with the numbers you put down beside each exercise. If I see your numbers like for example..

DB Flat Bench Press: 60x4x4x3x3: It means you did 4 sets of 14 reps total with 60 lbs dumbells??? Except the last two sets you did 3 reps each.

Am I correct???

JuniorMint6669
11-26-2003, 08:15 PM
lol my journal rarely makes sense, and people often get confused. 60x4x4x3x3 *should* mean 60x4 60x4 60x3 60x3 14 reps total). Ill start typing it out to avoid further confusion.

MixmasterNash
11-26-2003, 10:22 PM
No no no, "60x4x2, 60x3x2"

All of these women have got you talking crazy!!!

Stephen Riddington
11-26-2003, 10:38 PM
:withstupi

dump the realtor chick and get a hardbody chick so everything in your brain can get unscrambled and in order.

jk:D