View Full Version : Throws his hat into the ring....

10-08-2003, 12:15 PM
I've been wanting to do this for too long so here goes...

Given all the success stories I read in this forum, I figure my smartest move is to start a journal of my own. Maybe some of that success will rub off on me.

My stats after getting into a decent groove for a month are as folows:
age: 30
height: 6'
weight: 248 lbs.
bodyfat: ~33-35% or thereabouts

I'm trying to keep to the following schedule for training:
day 1: back/shoulders
day 2: rest
day 3: chest/tris/abs
day 4: rest
day 5: legs/bis
day 6: rest

I've been trying to throw in some HIIT on one or two of the rest days each week. I have two children under 3 and find myself currently working a 6 day/week schedule 8PM-2AM at night so I sometimes end up going two days between a workout which causes my rest days to move around a bit each week. As long as I'm hitting every bodypart each week, I don't tend to worry about it.

Pretty clean. I don't really eat out much these days given my wacky work schedule. I like to cook and find myself eating well most of the time. Monday is my off-day from work and leave that day open to cheat although the past few weeks have found me eating clean even on that day. I also consume pre/post workout shakes with dextrose/protein.

multi-vitamin, protein, creatine (1-2 tsp/day), glutamine (1-2 scoops/day), ephedrine, fish oil (2 tsp/day)

Bent-Over Row
Lateral Pulldown
Barbell Shrugs

Standing Military Press
T-Bar Rows
Bent-Over Lateral Raises
Benhind-Back Lateral Raises

Bench Press
Incline Dumbbell Press
Dumbbell Flyes

Tricep Dips
Rope Pulldown
Close-Grip Bench Press

Rear Squat
Leg Extension
Leg Press
Leg Curl
Calf Raises

15s/45s intervals performed on an elliptical for 10-12 mins.

10-08-2003, 12:33 PM
I've been trying to find my 1 RMs when possible.

Best attempts to date:

Deadlift - 275x1 (have a 300+ in me easily)
Bent-Over Row - 130x3
Lateral Pulldown - 135x2
Barbell Shrugs - 200x6 (mainly due to my grip giving out atm)

Standing Military Press - 100x1
T-Bar Rows - 150x3
Bent-Over Lateral Raises - 40x3
Benhind-Back Lateral Raises - 35x4

Bench Press - 145x2
Incline Dumbbell Press - 50x5
Dumbbell Flyes - 35x6

Tricep Dips - BW (I'm sure I could do weighted dips but I work out alone atm so not really an option)
Rope Pulldown - 150x1
Close-Grip Bench Press - 85x8 (haven't tried for a 1RM yet)

Rear Squat - 210x1 (I do these in the smith so still working on technique)
Leg Extension - 270x3 (maxing stack, not sure how to progress atm)
Leg Press - 410x5 (maxing stack, not sure how to progress atm)
Leg Curl - 240x1
Calf Raises - 410x10, 255x8/side (moved to doing each leg separately)

Unfortunately the dumbbells in my gym only go up to 50lbs and I need to rely on the smith to really push myself on certain exercises. However, the gym costs my a whole $44/year so I'm not prepared to plunk down money for a gym membership yet. I'm trying to keep my form good while testing out my maxes and determining my weaknesses.

10-08-2003, 01:15 PM
may i be the first to :spam: your journal

good luck with your new routine. :D

10-08-2003, 01:15 PM
Looks like a good solid training a supplementation programme good luck.

10-08-2003, 01:47 PM

10-08-2003, 01:58 PM
Thanks for the responses everyone.

Some nearterm goals that I have are as follows:
1) 350 deadlift - even though my PR atm is 270 I honestly think 300+ is in me np even now. I doubt 350 will be that far off
2) 250 squat - squatting in a smith is a bit strange but I keep making PRs each time so 250 should come soon
3) Be able to do a true chin-up - This would be a real accomplishment for me. Even in high school, I was never one of those kids with a good strength/body weight ratio that allowed me to crank out chin-ups like they were going out of style. Thos goal seems a bit farther off that #1 or #2 but it will feel so good when I get it.

I'm planning on breaking out my digital camera in the next few days and posting some starting pics that I can look back on and chuckle about.


10-08-2003, 02:01 PM
Oh yeah. How could I forget this one:

#4) Get my wife deadlifting!


10-08-2003, 02:18 PM
Welcome Shroud.

I'll have some more comments later right now it's time to go to a football game with my kids.

I myself was in about the same shape when I started a year ago.

5'11" 242.5 lbs and about 35-38% bf

today 5'11" 211.5lbs and approx 23-25% bf

10-08-2003, 02:19 PM
Good luck.

Why are you using a smith for squats?

10-08-2003, 02:38 PM
fuzz - the gym where I currently workout has a smith machine but not a power rack. I'm usually in there working out on my own for the most part. This leaves me with a few options:

1) hack squats
2) front squats after cleaning the weight up off the ground
3) using the smith machine

(I'm sure people could think of a few others)

When I first got back into the gym, I was trying to do option #2 and felt I was either a) putting myself at undue risk through having no spotter or b) backing off on the weight so much as to question the utility of the exercise. Maybe I need to go back to #2 and will feel better about things as my form improves and the spectrum of muscles used in the lift develop. The issue with squats and the gym I currently use is definitely an area of annoyance for me.

There is a good 500 lbs worth of plates in there that I'm far from growing out of yet that I doubt I'll opt for switching gyms just yet for another 2-3 mos though. Any ideas to get me out of the smith machine for leg day are welcomed though. I don't see myself getting out of the smith for bench press unless I get a dedicated workout partner since the thought of getting stapled is not something I want to bring on myself.

Thanks in advance for tips everyone.

10-08-2003, 02:41 PM
Good luck with all your goals. Also, like fuzz said; why are you using the smith for squats? If it's your only option, then of course it's better to use it then not squat at all. But I think you'll find free weight squats to be much more rewarding in the long run.

I think it would be helpful to also give everyone a little insight into your diet. There are a lot of folks around here that could possibly help you with things you may overlook or be unaware of.

EDIT: I was a tad late, disregard the part about squats.

Saint Patrick
10-08-2003, 03:42 PM
Looks like you're on the right track, good luck w/ all your goals.

Scott S
10-08-2003, 04:01 PM
Good luck, Shroud! You've done your homework and everything. :thumbup:

I'll agree that few things are more satisfying that doing your first pullup. I accomplished that this summer on my birthday! :D

10-08-2003, 09:22 PM
hey welcome to journal land bro'

good luck with your goals, this is a great way to get feedback. I know how you feel on those chins, I used to never be able to do even one for A LONG TIME. the only thing to help you do chin ups is to do chin ups, meaning get those negs going, and soon you will be doing one, then two, then three, and hell youll be strapping some 45's between your legs and repping LOL

see you around bro'

10-09-2003, 12:50 AM
Well here is my diet for yesterday. It's a bit off center since I didn't workout today (hence no pre/post workout shakes) and need to go to the store (hence why I had PBJs instead of PB+Banana).

total calories: 2513
ratios: 31% P, 55% F, 14% C

In no particular order:
1 Balance Bar
1 oz cheddar cheese
1/4 cup pepitas
2 tsp fish oil
1 cup fennel
1 cup brocolli
2 cloves garlic
1 tbs olive oil
11 oz steak :whip:
3 tbs heavy cream
7 oz albacore tuna
1 cup green tea
3 cups coffee
4 slices bread
2 tbs natty
2 tbs jam

sleep: 8 hours

observation for the day: changing 500x lanes in heavy traffic to move ahead 2 cars does NOT make you cool. :whip:

10-09-2003, 12:12 PM
Well I was inspired last night after getting off work (ok ok...so I took some ephedrine too late in the night) and went to workout at 3AM.

Bench Press: 50x8 70x8 120x3 150x2 (PR) 160x1 (PR)
Incline Bench Press: 70x8 120x1 100x3.5 100x3.5
Dumbbell Flyes: 25x8 30x8 40x8(PR) 50x2(PR)

Tricep Dips: BWx8 BW+25x6 BW+25x8 (PR) BWx8
Rope Pulldown: 100x8 130x4 150x2 (PR)
Close-grip Bench Press: 50x8 70x6 90x2 (PR) 100x1 (PR)

What can I say? It felt like a great workout and some definite gains seem to have been made. I think my bench press technique is improving which is helping me to progress in a steady fashion. I decided to toss a 25lbs onto my lap and did my first weighted dip too! I'm sure I could have done more weight but loading the weight solo is a pain in the ass.

On my last rope pulldown set, I felt a sudden intense pain in my left trap toward the bottom of the movement. It definitely made me ****ing worried since the last thing I need right now is an injury. However, after a few mins the pain subsided and things feel fine now. Maybe my body was telling me to accept the gains I'd made already in the workout and not push my luck.

I decided to switch to Incline Bench Presses in lieu of Incline Dumbbell Presses since I could use the 50lbs dumbbells already and figure I can progress farther using a barbbell. I'm not sure what to do once I make the 50lbs my bitch for flyes though.


10-09-2003, 12:25 PM
Sounds like you've got a great plan. Good luck with your goals!

10-10-2003, 09:52 AM
Diet for yesterday:

total calories: 2542
ratio: 33% P 43% F 24% C

2 scoops dextrose
2 scoops protein
2 eggs
1 slice cheese
2 slices bacon
1 Balance bar
2 tsp fish oil
1/4 cup macadamias
2 oz colby cheese
1 slice bread
4 slices bread
3 tbs natty
1 banana
11 oz chicken
1 cup green beans

I guess I tend to know this calorie/ratio target these days since I'm hitting these numbers without any real though per se. It's alot easier when keeping to whole foods and doing the cooking yourself in lieu of relying on processed/prepared stuff. Looked in the mirror last night after work and something seems to be working.

I probably need to start cooking up some chicken breast ahead of time and keeping it in the fridge or something. During the day I have to think too much when I need a decent protein source (although I could always down a protein shake I suppose).

10-10-2003, 11:44 AM
Best wishes toward your goals bro - :)

10-10-2003, 01:14 PM
It was leg day today.

Rear Squat (smith): 90x8 140x6 140x8 160x8 220x4 (PR)
Leg Extension: 195x8 255x4 270x4 (PR) 120x5/side
Leg Curl: 150x8 195x8 240x2 (PR) 225x3
Leg Press: 195x8 295x8 410x6 (PR) 395x8
Calf Raises: 295x8 410x8 275x8/side (PR) 335x6/side (PR)
SLDL: 115x8 115x8 135x8

I think I was running out of juice by the time I got to my biceps today

Dumbbell Curl: 25x8 30x4 35x3/.75 20x4/3
Hammer Curl: 30x6 30x4 35x3 (PR)
Concentration Curls: 25x6 (PR) 30x3 (PR) 30x2

I wish I could mark a line in the mat below the smith machine so I know exactly where to place my damn feet when I squat. I was thinking alot about my form today and was getting pretty low squatting. I definitely didn't walk away from my results feeling I got some new PRs by doing 3-4" ROM squats. Felt them alot in my glutes today though.

I've hit the ceiling for weight on the leg press. Thinking I might either:
a) stop doing them since I don't feel too challenged on them and it's more of an ego booster than anything atm since I can't add more weight
b) replace them with another exercise...additional type of squat or something (any ideas?)

I know I have higher weight in me for calf raises. I decided to do 275/side as a PR and it was very easy and went and did 335/side right afterwards.

I think the WBB forums have spoiled me. I just can't seem to get into the mindset to become a curl jockey....

10-10-2003, 01:16 PM
BTW - I just want to thank everyone for the votes of confidence. After lurking on these boards since July, the massive amounts of positive reinforcement and real knowledge shown by everyone is astounding and what forced me to start my own journal finally.

Saint Patrick
10-10-2003, 01:58 PM
nice leg day, looks like you hit a bunch of PR's there. My leg ext machine @ my gym only goes up to 250 :(

10-10-2003, 03:19 PM
nice PR's!!

uhm, so have you dont strip sets on the leg press? you DO have a lot of strength going on, if you stopped doing them maybe you could do different stances on the squat, wide and narrow as well as front squats and lunges. I dont know, I havent reached that point myself where I cant put no more weight on something.........

10-10-2003, 03:24 PM
Things are looking great! Including the diet, it looks very nice. Not too low on cals, just right. Looks like you've really got things together! Good Job.

10-10-2003, 04:37 PM
Thx for the comments guys.

Kenn - The sled at my machine is of the seated variety that employs a stack rather than plates. This changes the leverage and effort required to max the stack substantially over the 45 degree sled that employs plates. Even at 410 I don't feel like I'm anywhere near a max and mainly stop after 5-6 reps due to boredom. At the minimum, it's a convenient way to do calf raises currently. The more I think about it, the more I'm convinced to drop it as an exercise.

Doing some front squats after cleaning the weight from the floor would probably add some good overall conditioning to my workout (or I could do front squats in the smith obviously but some variety is always good).

Alternatively, lunges are a damn good exercise. I totally forgot about using them in my workouts.

BCC - Yeah I've been real happy with my diet this week. My weight isn't really moving much but it's getting quite obvious that I'm adding LBM while dropping fat. It's sort of a rock and a hard place for someone like me who is at a relatively high % BF when you read threads about adding LBM vs. fat reduction and how it's hard to do both simultaneously.

10-10-2003, 06:13 PM
Originally posted by Shroud
My weight isn't really moving much but it's getting quite obvious that I'm adding LBM while dropping fat. It's sort of a rock and a hard place for someone like me who is at a relatively high % BF when you read threads about adding LBM vs. fat reduction and how it's hard to do both simultaneously.
Your diet is excellent. At 2500 cals you should lose lots of bodyfat I would think. Goodluck to you.

10-11-2003, 12:47 AM
Today's diet:

total calories: 2240
ratio: 34% P 42% F 24% C

16 slices pepperoni
2 tsp fish oil
1 scoop dextrose
2 1/2 scoops protein
2 tbs heavy cream
1 cup red leaf lettuce
1/4 cup orange bell pepper
1/2 cup cucumber
2 sausages
2 oz colby cheese
1 Balance bar
8 oz pork
4 slices bread
3 tbs natty
1 banana

Not bad. It seemed a bit light on calories but the ratio was spot on.

10-11-2003, 02:45 PM

It was Back/Shoulder day:

Deadlift: 135x8 195x5 275x1 (PR) 315xmiss 300x1 (PR)
Bent-Over Row: 90x8 140x4 (PR) 140x3
Lat Pulldown: 90x8 135x3.5 (PR) 150x2 (PR)
Barbell Shrugs: 90x8 230x6 (PR) 250x5 (PR) 180x8

Standing Military Press: 50x8 80x4 110xmiss 100x2 (PR)
T-Bar Rows: 100x8 150x4 (PR) 170x2 (PR)
Bent-Over Lateral Raises: 30x8 40x6 (PR) 45x2 (PR)
Behind-Back Lateral Raises: 30x8 35x5 (PR) 35x3 30x5

I knew I had 300 in me. After pulling 275 without much effort I thought I would toss on a some 25s and go for 315. It was one of those bar-sits-there-like-its-welded-to-the-floor moments as I attempt to lift it. There was no way I was walking away without at least getting 300 and pulled it afterwards.

When I got into the gym, someone was using the 45s to bench and I was worried that it would effect my momentum waiting those 20mins at the beginning. I felt a bit spent going into my shoulder workout and was a little sloppy on the lateral raises but such is life. I meant to do some chin-up work using negatives and static hangs but I was too spent and had been in the gym too damn long. Maybe tomorrow.

10-11-2003, 03:00 PM
Looks like a good workout and grats on the deadlifting

Scott S
10-11-2003, 04:01 PM
300 PR... nice! :thumbup:

10-12-2003, 09:29 AM
Diet for yesterday

total calories: 2780
ratio: 32% P 46% F 22% C

1 egg
1oz cheese
2 slices bread
2 T heavy cream
1 Balance bar
2 scoops dextrose
2 scoops protein
1 T heavy cream
4 slices bread
2 T natty
1 banana
2 t fish oil
1 cup lettuce
1/4 cup orange bell pepper
1/4 cup cucumber
1 T salad dressing
14 oz steak

All that steak pushed my calories up but damn was it good. :cool:

10-12-2003, 01:43 PM
I just gotta say I felt like I had a J-Lo ass after deadlifts yesterday.

10-13-2003, 12:14 AM
cardio: bedroom x 30mins

10-13-2003, 06:54 AM
Great back and shoulder day dude, nice work - :thumbup:

10-13-2003, 07:20 AM
Thanks! I've been feeling that this last back/shoulder workout really helped build some muscle too which is great.

10-13-2003, 09:13 PM
Today was Chest/Tris

Flat Bench Press: 95x8 115x8 165x2 (PR) 145x6 150x3
Incline Bench Press: 70x8 120x1 100x4.5 130xmiss
Dumbbell Flyes: 30x8 40x7 45x3 40x4

Tricep Dips: BWx8 BW+25x7 BW+35x5 (PR)
Rope Pulldown: 130x4 150x2 160x2 (PR) 140x3
Close-Grip Bench Press: 70x8 90x3 110xmiss 90x4

10-14-2003, 04:44 PM
Took some measurements today:

Chest: 46"
Waist: 48"
L Bicep: 15.25"
R Bicep: 15.5"
Shoulders: 50.5"
L Thigh: 25.75"
R Thigh: 26"

Sad to say but I measured a 50" waist a few months ago. It's nice to see a solid loss in that measurement even though I've been neglecting my abs (something I intend to change with this week's workout). I've spent the past 24 hours in a refeed (pizza, wine, beer, went out to breakfast, etc) and plan to be back into healthy eating starting with tonight's dinner.

10-15-2003, 02:23 PM
Crap workout today. Low energy and little focus.

Rear Squat: 90x8 140x6 140x8
SLDL: 115x8 165x8 165x6 165x4
Calf Raises: 295x8 395x8 295x8/side 335x6/side

Dumbbell Curl: 25x8 30x8 35x4 40x1
Hammer Curl: 30x4 35x3 35x3
Concentration Curl: 30x6 30x4/3
Wrist Curls: 20x8 25x8

Not too happy. I was intending to do some front squats or lunges but was dragging through my whole damn workout. Worked a bit on getting lower in my squats at least but had no real energy to try and add more weight (hence why I never got past 140).

At least I got to the gym. I suppose that's something.

10-18-2003, 01:26 PM
Deadlift: 135x8 225x4 275x1 295xmiss 225x3
Bent-Over Row: 90x8 140x4 110x5
Lat Pulldown: 105x4 150x3 (PR) 180xmiss
Barbell Shrugs: 180x8 230x6 180x5

Standing Military Press: 70x8 100x1 90x2 80x3
T-Bar Rows: 100x8 130x4 150x3
Bent-Over Lat Raises: 30x8 35x5
Behind-Back Lat Raises: 30x8 35x5 35x3

No major PRs but such is life. All this week has found me feeling like my body needs a small breather after pushing hard for 4 weeks. I've been trying to work on form, stamina (increased reps at lower weights) and grip more. It wasn't a bad workout all in all despite no PRs on my deadlift.

10-18-2003, 02:02 PM
Getting into the gym means much dude and you have done good, great news about losing a couple of inches too - :)

keep up the great work!

10-20-2003, 12:56 AM
Chest/Tris today

Flat Bench Press: 90x8 140x4 140x3 150x2
Incline Bench Press: 70x8 120x1 100x5 110x2
Dumbbell Flyes: 30x8 35x8

Tricep Dips: BWx8 BWx10 BWx9
Close-Grip Bench Press: 70x8 90x4 110x3 (PR) 120x1 (PR)
Rope Pulldown: 130x7 160x2 170xmiss


10-24-2003, 11:06 AM
Page 3?!

It's been a few days since I updated my journal since my PC crashed.

Wednesday 10/22
Rear Squat: 90x8 160x6 200x5 230x2 (PR)
Front Squat: 90x5 90x4 90x4
Leg Curl: 180x8 240x3 (PR) 225x5
Calf Raises: 395x8 335x8/side (PR) 375x6/side (PR)

Dumbbell Curl: 25x8 35x6 40x3 (PR) 40x1
Hammer Curl: 30x8 35x3 35x3
Concentration Curl: 30x6 35x2/1 35x1
Wrist Curl: 25x8 30x6

Finally moving back up on weight with my squats. I was getting nice depth in my rear squats and feel the two weeks I took to work on my form has payed off. I can definitely progress upwards from 230 np but held back a bit to give myself some room to add in front squats.

I liked how front squats felt and definitely intend to use them as a replacement to the leg press and leg extension exercises. My legs have felt nice and sore the past few days.

I was using SLDLs before to work my hamstrings and simply felt them too much in my lower back and not enough in my hamstrings and thus did some leg curls instead (and moved SLDL to back day).

10-24-2003, 11:16 AM
I just had a kickass workout! 3 plates finally! Had tons of energy all through my workout.

Friday 10/24
Deadlift: 135x8 225x3 275x2 315x.25 315x1 (PR)
SLDL: 135x6 205x3 (PR) 205x3
Bent-Over Row: 90x8 140x4 165x2 (PR)
Lat Pulldown: 135x6 165x2.5 (PR) 170x1.5 (PR)
Barbell Shrugs: 180x8 250x6 (PR) 300xmiss 270x4 (PR)

Standing Military Press: 80x8 110x1 (PR) 100x2
T-Bar Rows: 150x5 170x3 (PR) 180x1 (PR)
Side Lat Raises: 40x8 45x4 (PR) 50x2 (PR)
Behind-Back Lat Raises: 35x7 (PR) 40x3 (PR) 30x8

There is no way to not be happy with that damned workout. I needed to break through the barrier of moving 300+ off the ground on my deadlift and did on my first 315 attempt. Once I saw I could move it I knew I had it the next attempt. It was definitely an experience where I felt like my lifting was moving up to a new level as far as effort/willpower employed/required. The high from nailing 3 plates carried through the rest of my workout.

250 -> 300 on shrugs = a bit overzealous LOL. My grip sort of gave out more than anything but I got 270 pretty easily afterwards. I'm really starting to notice the development in my traps lately which pushes my to work harder and harder on shrugs.

SLDL - It's sort of brutal doing these right after standard deadlifts but I simply feel them in my lower back more than my hamstrings. 205 wasn't too bad and I see myself moving upwards np on these. At least there is always a day off between my legs/back days so I don't run into training my hamstrings two days in a row.

All in all a great day.

10-31-2003, 02:08 PM
A little behind on my updates

Monday 10/27
Incline Bench Press: 70x8 90x8 120x4 140x1 150xmiss
Bench Press: 140x2 160x2 180xmiss
Close-Grip Bench Press: 90x8 120x3 120x3
T-Bar Pulldown: 130x8 150x4 160x.5

I sprained my ring finger on my left hand the previous workout and thus made sure not to overdue things. At least I got to the gym but I'm finding myself stalled on bench press atm.

Wednesday 10/29
Rear Squat: 90x8 180x4 230x2 230x2 250x2 (PR)
Front Squat: 90x8 140x4 160x3
Leg Curl: 240x4 255x2.5 255x2
Calf Raises: 395x12 375x8/side 395x4/side 335x6/side

Dumbbell Curl: 30x8 40x3/2 40x2
Hammer Curl: 35x4 40x2/1
Concentration Curl: 30x5 30x5/4 35x1
Wrist Curl: 30x8 30x8

10-31-2003, 02:13 PM
Friday 10/31
Deadlift: 135x8 225x4 275x3 325x1 (PR) 345xmiss
SLDL: 225x4 (PR) 245x2 (PR) 245x2
Bent-Over Row: 140x4 160x2 170x1.5 (PR)
Lat Pulldown: 180x1.5 165x2.5 150x3
Shrugs: 250x3 300x2 180x8

Standing Military Press: 90x5 120x1 (PR) 110x2 110x1 100x1.5
T-Bar Rows: 170x3.5 190x1.5 160x4
Side Lateral Raises: 45x6 50x4 40x6
Behind-Back Seated Lat Raises: 40x4 30x8

Some bitch pissed my off at work last night so I had plenty of energy going into the gym today. 325 went up with NO problem and personally think I should have had 345. Next time! Good solid workout with some nice progressions. I'm very happy with my deadlifts for reps too.


11-03-2003, 03:02 PM
I finally got off my ass and did some Chin-Up negatives at the end of my workout yesterday and damn do my arms and shoulders hurt.

I've decided that my diet has drifted lately and needs closer monitoring/journaling. My weight has stayed pegged at 248-250lbs for the past 8 weeks despite working out regularly. This isn't to say that I'm unhappy at all with my progress as of late. First of all, I realized awhile ago that the scale isn't necessarily an accurate measurement of progress (let alone if you obsess and weigh yourself all the time) and tend to use a mirror as the true judge. I bought one of those Accu-Measure doodads but never feel like I'm measuring myself correctly. I always feel like I'm pinching myself and what not. I've seen some decent strength gains lately and have seen 3" come off my waist.

But...I'd really like to see myself move out of the 250 range and into the 225 range near term. I'm getting more vain as my confidence goes up from lifting regularly hehe.

So....I'm gonna try and stick to the following diet more or less.

total calories: 2200/day
ratio: 35% P 45% F 20% C
fat ratio: 1:2 Omega-3:Omega-1

meals: 5/day
macronutrient breakdown: 440 cal 38g P 27g F 22g C
fat breakdown: 10g O-3 via fish oil (2 t=10g F), 18g F from other sources

I'm becoming a firm believer in the necessity of EFAs and want to keep a quality O-1:O-3 ratio through the use of liquid fish oil. I've found some decent tasting flavored oils so the addition of 2 teaspoons of fish oil to each meal isn't a big deal. I also plan to limit my use of protein bars as much as possible. I still plan to consume pre/post workout nutrition and may just ignore the macronutrient intake from the 2 shakes as simply additional food sources on top of the 2200 cals. If I don't find myself getting results then I will reevaluate this decision.

supplements (same): protein, dextrose, multivitamin, creatine, glutamine, ephedrine, caffeine (a given)
weight training: 3 day split with 1 rest day between each workout
cardio: 2-3x a week on rest days (I will probably aim for at least one HIIT day)

measurements for reference as of 2003/10/02:
weight: 250 lbs
waist: 47.25"
chest: 46"
shoulders: 48.5"
l bicep: 14.75"
r bicep: 15.25"
l thigh: 25.25"
r thigh: 26.75"


Comparing against past measurements I can't see how my biceps have gotten smaller given that they look bigger but whatever hehe.

11-03-2003, 08:16 PM
results for today:
2285 cal 35% P 54% F 11% C

1 package tuna
1 slice bread
1/8 cup macadamias
2 t fish oil

3 Atkins Orange-Cranberry muffins
2 t fish oil
2 cheese sticks

8 oz beef (cooked)
1 T salad dressing
1/4 cup feta
2 t fish oil
1 cup baby spinach
1/4 cup onion
1/4 cup tomato

1 scoop protein
2 t fish oil
1 Balance bar

exercise: 35 mins cardio on elliptical

comments: lack of carbs at dinner skewed the ratio a bit. I did have 1 scoop protein and 1 scoop dextrose post-workout though. Not bad for the first day.

11-03-2003, 09:22 PM
Nice job on the deadlift pr's man your looking good so far keep up the hard work and it will pay off :)

11-03-2003, 10:19 PM
Thanks for the words of encouragement CL8. I'm very happy with my progress on deadlifts. I'm hoping for 350 by the end of Nov and 375-400 by year's end.

11-06-2003, 01:40 PM
A few updates

Sunday 10/2
Bench Press: 115x8 135x6 185x1 (PR) 205xmiss-pinned 155x3
Incline Bench Press: 90x8 140x1 (PR) 130x1 120x3
Dumbbell Flyes: 45x8 50x3 (PR)

Close-Grip Bench Press: 90x8 130x2 (PR) 140x1 (PR) 120x2
Rope Pulldown: 160x3.5 170x1 (PR) 150x3
Tricep Dips: BWx8 BW+35x8 BW+35x6

As I stated elsewhere, I got a bit overzealous on my bench press. I wanted to crack 200 and went for 205 despite 185 feeling pretty heavy. My ego got squashed in embarassment when I got pinned like a dork. At least I didn't get hurt so no biggie. Looking at the overall results, I guess the workout didn't feel too bad ultimately. After getting pinned, I felt like some of the energy and intensity went out of me but I guess I got some decent PRs just the same.

One thing I've noticed is that my grip for benching is pretty narrow compared to some people. Maybe I'll play around with some wider grips since I but my normal grip is close to what other people use for CGBPs.

I make sure to attempt at least 1 upright tricep dip everytime I do tris but I simply think I'm lacking the strength still so I continue to do seated dips.


11-06-2003, 01:45 PM
Well I kept finding myself busy this week after not working out since Sunday. So, at 3 AM after work I said no more and went to the gym to get a workout in. I tried to keep things quick and found myself in and out of the gym in 35mins but at least I GOT there and made some PRs.

Wednesday 10/5
Rear Squat: 90x8 180x6 250x2 270x1 (PR)
Front Squat: 180x2 (PR) 180x2
Calf Raises: 395x12 395x6/side 375x6/side

Dumbbell Curl: 35x6 40x4 45x1 (PR) 35x2
Concentration Curl: 35x5 35x4 40x1 (PR)
Wrist Curl: 35x4

Crunches, Reverse Crunches 2 sets each

I'm really liking front squats lately. They really seem to hit alot of muscle groups. It's nice to see my rear squats getting up there in weight too which is good.

11-07-2003, 02:09 PM
Friday 10/7
Deadlift: 185x8 275x2 345x.75 335xmiss 325x1
SLDL: 225x3 255x2 (PR) 255x2
Bent-Over Row: 140x5 170x2 (PR) 160x2
Lat Pulldown: 180x.5 165x1.5 150x2
Shrugs: 250x4 250x6 300xmiss 180x8

Standing Military Press: 90x4 120xmiss 110x1.5 100x2
T-Bar Row: 170x4 160x4
Seated Behind-Back Lat Raises: 35x8 35x4

I almost had 345 today. The bar was up and over my knees np but I simply missed the shoulder lockout. At least I got 325 again.

I'm really considering getting some straps for doing shrugs. My ability to hold the bar seems to be more of a limiting factor atm than the overall strength in my traps.

I expended a boatload of effort on deadlifts which sort of muted my lifting attempts in later exercises.

I'm planning to lower my weight on lat pulldowns in future workouts to build up some strength using higher reps. I feel like I've been sacrificing form too much in my attempts to increase the weight. I am getting in at least 1 set of chin-up negatives a week so eventually (a bit longer term to be sure) I can toss lat pulldowns and switch to chins.


11-07-2003, 03:31 PM
Damn man, you setting records all over the place - :thumbup:

11-09-2003, 09:48 AM
Thx Cocoa. I'm very pleased with my results to date. It's nice to be able to look back at the beginning of Oct and see the increases in weight I've achieved.

On another note, I'm trying to do some form of cutting (if you want to call it that when you're carrying 30%+ BF) and have been doing really well this week. My love handles and other spots on my body are getting softer which tends to be the indicator that my body will get rid of some fat from those areas in the near future.

I'm hoping to top 850 combined on the big 3 by the end of Nov and see no reason to not achieve this given my advances over the past 2 weeks. My birthday is on Thanksgiving this year so I think I'll plan to do a weigh in AND progress pics that morning prior to Thanksgiving dinner to see how far I've gotten. Hell, if I get brave I might just post them.

As far as measurements go, am I supposed to flex prior to measuring things like my biceps? If yes then I messed up my previous listed measurements since everything was measured unflexed. For anyone interested in answering, what bodyparts do you think I should measure? I figured biceps, quads, waist, chest. Does it make sense to measure shoulders, forearms and calves?

11-09-2003, 11:24 AM
shroud nice job in those deadlifts and SLDL your looking really strong

11-09-2003, 01:15 PM
Originally posted by Shroud
I'm really considering getting some straps for doing shrugs. My ability to hold the bar seems to be more of a limiting factor atm than the overall strength in my traps

I have the same problem. Straps can be helpful, but it is also beneficial to do some exercises that improve grip, such as static holds. Another option is to use a machine for shrugs that is easier to grip than a barbell. I can shrug to my max weight limit on the Hammer Strength machine at my gym without grip problems, but my grip fails far before my strength with barbells or dumbbells.

11-10-2003, 12:52 PM
Monday November 10
Bench Press: 90x8 135x6 155x6 165x3 160x5
Incline Bench Press: 120x2 100x6 100x6
Dumbbell Flyes: 45x6 40x6

Close-Grip Bench Press: 95x8 115x6 125x6
Tricep Rope Pulldown: 140x6 140x4 140x4
One-Arm Pulldowns: 70x8 80x2 70x6

cardio: 15mins on elliptical

Well I decided to layoff 1RM training on bench press for a few weeks so I can work on some results for the WBB competition taking place presently. I also decided to widen my grip a little bit and see how that feels. One definitely feels it more in the shoulders with a wider grip.

I chose to forego tricep dips this week for a change. Tried one-arm pulldowns after reading about them in someone else's journal (I forget whose) and they're a nice change. The workout was a welcome change from constantly going for increases in 1RM all the time.

11-10-2003, 05:52 PM
...good chest/tri session bro, keep up the good work - :)

11-10-2003, 07:40 PM
Thx for the compliments Cocoa.

Tune of the week: Sarah McLachlan - Fallen (Gabriel & Dresden Anti-Gravity mix)

HOT tune! Original song is good but this remix is simply amazing.

11-10-2003, 10:41 PM
diet: was good until I went to Pizzeria Uno for dinner and had two beers with dinner. I am proud of myself for foregoiing the pizze and going with the steak and shrimp and no dessert.

7...*hic*....make that 8 beers.

11-10-2003, 10:50 PM
Originally posted by Shroud
I chose to forego tricep dips this week for a change. Tried one-arm pulldowns after reading about them in someone else's journal (I forget whose) and they're a nice change. The workout was a welcome change from constantly going for increases in 1RM all the time.

That might have been belial's journal since he likes to indicate that two handed just isn't enough weight for his tris, teh bastart ;)

Anyway, nice workout there Shroud and good on the eating right with all that tempting pizza about.

11-10-2003, 11:11 PM
I always appreciate the motivational comments Rookie (and everyone else who gives me comments in my journal)). They REALLY help to keep me motivated and pushing towards my goals. I LOVE pizza so passing it up at someplace like Pizzeria Uno sort of hurts.

That might have been belial's journal since he likes to indicate that two handed just isn't enough weight for his tris, teh bastart
Belial that bastard *waves*. I don't think people realize just how motivational their long-running journals are though. Belial, HomeYield, EP, <insert ike 50 other names here> journals show just what weightlifting can do for you though. They sure got my head on straight as far as how one should approach training.

As far as cgirl, icerrgrl, franji, <sorry for the ladies I've failed to list by name> goes....
I'm convinced that your journals are a surefire method to getting my wife to finally start deadlifting and squatting so keep up the hard work.

11-11-2003, 02:01 PM
Good sessions dood. Keep it up. Getting stronger.

11-11-2003, 10:05 PM
Originally posted by Shroud
Belial that bastard *waves*. I don't think people realize just how motivational their long-running journals are though. Belial, HomeYield, EP, rookiebldr, <insert ike 49 other names here> journals show just what weightlifting can do for you though. They sure got my head on straight as far as how one should approach training.

Thanks. ;)

11-12-2003, 12:46 AM
drank TOO much last night...been dragging all day.

11-23-2003, 01:19 AM
sigh...it's been almost two damned weeks since I last worked out. My wife found out she was pregnant for the third time and things have been DERAILED BADLY even since.

I finally got to the gym today and had a completely crappy workout. At least I went but I was quite unhappy with my energy levels/strength/ etc etc. Don't even feel like posting the results. Maybe tomorrow will go better.

11-23-2003, 11:27 PM

I'm new here, and I just finished reading your journal for the evening (I just happened to pick yours today) Nad all i can say is Way to hit the weights man! Hang in there, you seem the type of guy that can hold his focus and I wish ya the best of luck in getting back on track and with the new papoose! I've recently started lifting again myself after a layoff of a few years, it's amazing how ya can wake up one day and find that spare tire isn't it? You may have just inspiredme to start my own journal here myself...THANKS!!!!

11-24-2003, 12:11 AM
Hey man, I read your entire journal, good work, PRs in every workout, don't stop! :thumbup:

I guess Congrats are in order for your baby?

12-10-2003, 03:04 PM
Well it has been 64577689639 days since I last worked out. Actually looking at my journal, the last time I got to the gym was 11/22 and prior to that was 11/10....bleh. Finding out my wife is pregnant for the third time threw me for a damn loop it seems.

So, it had been over a month since I last deadlifted (that's ****ing sad). I've been eating like a garbage can and not getting exercise whatsoever outside of work every night.

All I can say is......


Wednesday 12/10
Deadlift: 135x8 225x4 295x2 345x1 (PR) 365xmiss 355xmiss (got it off ground though)
SLDL: 225x3 255x2 255x1 (255x2 matched most recent PR though)
Lat Pulldown: 150x3.5 135x4.5
Bent-Over Row: 90x8 140x3

Standing Military Press: 70x8 90x3 100x2 90x2

A bit of an abbreviated workout. I'll damn well take it though given the fact that I left the gym after a crappy workout the last time I stepped in there.