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LuvDaPump
03-03-2004, 01:19 PM
This is my first journal of any kind. I plan on making frequent notes mainly regarding resistance training and cardio. I may get into diet if I have time.

I've been looking at different formats and will try and get something started today or tomorrow.

I'll try and get pics up tonight. First time posing and taking pics with camera on a time but I'll give it a shot. Kind of embarrasing but what the hell. :redface:

LuvDaPump
03-03-2004, 01:23 PM
I started a new type of workout Monday 3/1/04 and have cut and pasted some notes I posted on another thread.
===================================
Did my first workout using this 1 exercise method. Very interesting. I've been doing 3 exercises or so of a body part with 3 or so sets per exercise. Depending on the body part.

One thing I do like is that you can put everything you have into it as you only have 1 super ****ing hard set after a few warm ups. You can certainly use more weight than if you were doing more working sets. You're not saving anything. The biggest thing obvious to me is that my muscles were not fatigued at all. Overloaded and weak but not trashed as they would be with 10 sets on one body part. Meaning that there was no lactic acid to get through or the immediate pain after a high rep set. Glycogen stores would not have been depleted as with a higher set workout. You really have to work the mind muscle to make sure you get everything out of that one real working set. It takes a lot of determination to do 10 reps, essentially to failure, then pause 15 seconds and move the weight again for maybe 4 reps, then pause, then another 2-3 reps, then really negative the last few reps.

I work out in the morning about 8am. I noticed that I was not quite as tired the rest of the day.

In conclusion, I liked the first workout and will give this method my all for at least a month and see how it goes. I will admit though it was very difficult to do this routine without doing extra exercises. I wanted to hit more when I was finished but did not.
Good luck if you try it.
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Posted on 3/2/04
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OK.

I posted last night above. I don't want this to be a journal in this thread but need some opinions.

I lifted really hard yesterday and feel practically nothing today. I know my recovery isn't much beyone normal. I eat pretty well. I would say that tomorrow I could do the same workout again. I mean I really did my best to go heavy and use every bit of willpower to get through the last reps. I was seeing stars after the last reps. I feel no soreness in my triceps from skull crushers. No soreness from the back exercises or chest, just slight weakness. I just don't at all feel like I worked out yesterday. I can't believe that I can grow at this rate.

Should I have done higher reps on the working set?
Chest Flex, machine press 3 warms 205x10x4x2
Shoulder lat raises db 2 warms 25x8x5x2
Tri skull crushers 2 warms 80x12x4x3
lat front pulldown 2 warms 140x8x4x4
back bo row machine 2 warms 130x12x5x2

Maybe more negative emphasis. I did a little. Should I do slow negatives during the working set or just the last few reps. I did 2 sec positive, 4sec neg.

Typically I would have done as most. 2-4 exercises for those bodyparts with 1 warmup and 3 working sets. Typical weider stuff. Seems to have worked but it's easy to fatigue and overtrain.

Thanks for any suggestions.

Tomorrow is biceps, forearms calves hams quads. Any recommendations?
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I got a reply from Bizatch and it really helped.
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posted 3/2/05
Biz, Thanks for the info.
I use a bench press machine because it is difficult to get a spotter. Flex makes a cool machine with individual handles and goes from wider grip by the shoulders then the handles come closer together at the peak of the movment. I'm going to try and get a spotter and can move to a smith or regular bench. I have incline as my second exercise in the week.

I have military presses and the second exercise.
What other shoulder exercise might you recommend?

Lat front is a cable lat pulldown machine. I'll move to pullups.

I guess I needed some reinforcment on the importance of explosiveness and more negatives and static on the working set.

I think I've got the stretching right.

Good info.
Thanks. I'm going to start a lifting journal this week here.

LuvDaPump
03-03-2004, 02:06 PM
Here are the pics I just took. My excuse is :) I am very sore from this mornings workout. Can't even flex my bi's.

Any comments or critiques welcome.

Thanks!

LuvDaPump
03-03-2004, 02:07 PM
More pics. Honest criticism only please.

LuvDaPump
03-03-2004, 02:26 PM
Monday 3/1/04
Starting doggcrapp style workout. 1 exercise per part. 2-4 warm up sets. High intensity working set with rest/pause, negatives, and static hold. Extreme stretching.

First impressions in previous post.
Already have changed some thing around.

Chest machine press 90x12 90x12 135x10 205x10x4x1 neg
shoulders db lateral raises 15sx10 20x10 25x8x5 negs change to arnold presses
triceps skull crushers 60x10 60x10 60x10 80x12x4x2 negs with spot
backw lat pulldown wg 110x10 110x10 140x8x4x4 negs
backt cable row wg 100x10 100x9 130 12x2 killer need to catch back up

LuvDaPump
03-03-2004, 02:28 PM
Tuesday 3/2/04

Cardio HIIT using upright cycle
5warm
10 min of 10on 15off intervals
5 cool

LuvDaPump
03-03-2004, 02:35 PM
Wed. 4/3/04

Learned more about this type of workout. More emphasis on the negatives and pause.
More extreme stretching. ***k that hurt but I don't feel nearly as tight later in the day.

biceps preacher curls ezbar db25x10 db25x10 ez75x8 ez 85x10x5x3x2 negs ouch
Quads smith squat 100x12 100x12 120x10 170x12x4x2 first time doing take easy
Hams sldl 75x10 75x10 95x15 105x15x5x4 frist time this many reps step up next time
forearms seated fa curls
calves standing pin machine 250x12 345x15 420x12 450x7x2 weak glutes and hams hindered stability Do calves on non leg days.

This will be interesting.

LuvDaPump
03-04-2004, 01:40 PM
Thursday 3/4/04
scales 212 before

Cardio HIIT using eliptical
5warm on treadmill
10 min of 10on 15off intervals
5cool on treadmill
10 minute up hillwalk 3.6mph
5 min cool

Hams and glutes really hurt today. It's going to take awhile to get the weight up on sldl but I can really tell it is an effective exercise.
Quads a little sore from squats and extreme stretching.
Calves a little sore on outside gastro.

Biceps are not weak or hurting at all.
Back and chest 100%.

Tomorrow same bp as monday but different exercises.

LuvDaPump
03-05-2004, 01:09 PM
Friday 3/5/04 :whazzup:
really need to find training partner, just don't feel comfortable doing negs and statics overhead using freeweights without a spotter.

Chest Incline machine 45x10 90x8 90x8 115x8x4x2 killer static 2-3 times
shoulders front smith presses 50x10 50x10 90x10x6x4x2 negs static
Triceps cable press downs 100x10 100x10 130x10 180x12x6x3x2 statics
backw seated cable lats indiv. 90x10 90x10 130x10x6x4 150x2 statics
backt cable row narrow 105x10 105x10 165x8x6x3

ext stretch on triceps bh head. f***ing pumped after the stretch. strange

hams and gluts still really sore. will be ok for monday.
plan on doing cardio 1 of 2 days this weekend. out of town.
scales say 215 they suck. I think someone adjusts them wrong.

LuvDaPump
03-08-2004, 03:22 PM
Saturday 3/6/04

Out of town. Walked briskly for 40 minutes. Not a hill in sight.

LuvDaPump
03-08-2004, 03:22 PM
Sunday 3/7/04

Hooked up twice today. That's enough :)

LuvDaPump
03-08-2004, 03:26 PM
Monday 3/8/04

Beautiful day.

Biceps Wide Grip BB 45x10 65x10 65x10 95x10x5x3x2 95x3 Negs and extreme stretching Nice pump and descent recovery so far today.
Traps raw DB's 60x12 70x12 80x9 90x10x6x4x3 Did negs and statics.
Also 100's static grip work.

Rode bike 45 minutes outside. Will do hams, glutes and quads tomorrow.

LuvDaPump
04-14-2004, 04:37 PM
F*** that I've got to mucht do.. I don't have time to duplicate all this stuff. Will post workout and UD2 results with 2 month pics.

Thanks./

Canadian Crippler
04-14-2004, 04:40 PM
You've got good size man, start cutting and you will look really good.

Bullet
04-14-2004, 04:48 PM
:withstupi

And those pics are from a month ago..Do a cut cycle should look awsume

LuvDaPump
04-14-2004, 06:42 PM
I did a little checking on the chemical heat ingredients. Looks like menthol is one of the most popular. Seems to affect sensation more than anything.

I'll look into AbSolve and the like when all else has failed.

Fornero: You're absolutly right. I reread some articals and Lyle's book and agree that the 3-4th day will be the most effective. MTW I've been at between 40-60 grams carbs and 80% of those were wheat and the like. I actually ended up spreading the muscle depletion over the 3 days as tuesday I almost puked in the gym. I didn't have any carb for breakfast and couldn't lift anything after about 30 minutes.

Looked like this,
monday: early am cardio, small breakfast, lifted about 1/2 body high reps. Nice pumps.
Tuesday: no carbs for breakfast to speak of, lifted about 1/4 body and walked a little.
Wed: Ate 20g carb shredded wheat with protein. Lifted rest of body with nice pump on bi's and did intense cardio for 30 minutes. Felt 100% better today.
Thursday I plan to do early am cardio fasted then eat descent and low carb and a little afternoon bike ride.
Friday: wake up early and get some nice carbs and whole protein. Lift hard about 8am. Eat lots all day.
Sat: Pancakes, eggs and bacon and lift about 10am really heavy low reps and eat lots all day. I plan on tearing it up pretty well sat. AM.
Sunday rest and eat maint with low gh in pm.
Do it all over again.

I appreciate your recomendations and look for any criticism on my plan. I'm posting it in my journal tonight too as it's headed that way.

RuLess
04-14-2004, 06:47 PM
wait till u drop that bodyfat gonna look nice man, keep it up

pz

ReturnedFire
04-14-2004, 06:50 PM
:spam: keep up the good work, and good luck on the journal :thumbup:.

yeah once you drop the bf%, you'll be looking pretty jacked :smoke:

LuvDaPump
04-15-2004, 11:21 AM
Thanks guys. Yea, I've put on some muscle and lost a bit of fat over the last month or so. I'm going to keep on the UD2 through the middle/end of may. I should be in the 10-12%bf range. I need to take some pics and try and duplicate the poses.

Today being thursday...walked/ran for 20 minutes upon waking. Ate a bit of breakfast, 2 eggs, some whey, piece of cheese and a piece of plain toast. Then went to the gym with my daughter and played on the weights just to warm up a little. Did 25 minutes of good cardio. Felt good. I think the 15g of carbs the last two mornings has really helped. For lunch I had a piece of plain bread with natural pbutter, cheese, salami, couple of hb eggs and some whey with glutamine. Tonight I'm going out for a huge plate of peal and eat shrimp and some diet coke. whhoooo hooo I know....:)

I'm looking forward to tomorrow am. Should be a killer workout. A 5k calorie day yea!!!! It will be very hard to even get 3k for me but I'll try.

I'm feeling and seeing some real progress with the fat loss. A few pounds I would say. Seems like the skin is a little looser on the ribs if you know what I mean. My calves especially have tightened up. Maybe that' s little bc of water too. Although I've been drinking about the same amount and peeing the same.

I've mainly been counting carbs but not so much the total calories. I would say I'm doing between 1300 and 1500. The last 4 days. A little dizzy occasionally but I just pretend it's a buzz of habits long past.

I am a little interested in leanrning more about what happens when you start burning the aminos and get the ammonia smell going. Seems pretty catabolic once you get to that point.

LuvDaPump
04-16-2004, 09:37 AM
Wow, that was a good workout.
4 days of depletion gone muderf***er. Yea!!! Bring on the bread.

I stayed under 60 grams of carbs/day monday thru thursday. Wasn't easy but like everything in hindsight it wasn't that hard.

Friday am,
This morning I actually ate a whole bowl of frosted mini wheats with skim mild. 40 grams of protein, glutamine and creatine. I figured that I should load up. Had a good workout and better complex lifts than in awhile. Didn't really get a very good pump but this was expected. I'm still getting used to the full body workouts. Didn't do much on shoulders today but will hit them at the front of the workout tomorrow. Energy level dropped quickly after some of the big exercises. I stopped one rep short of failure and did 2 working sets with 8-12 reps on each major group then a few isolation sets.

I'll tell you what though my bodyfat is definitly reduced from last week. I looked much harder and less smooth than a week ago. Some of it might have been water loss but I have been drinking at least 1.5 gallons/day.

Changed the music up a little today. :dj:
started off with some Metallica then moved to G&R and into Bush then Rush and Led Zepplin as a cool down..

I also noticed I sweat a lot more today. Probably because I did chest, back, and legs on the same day. I used to do a split. Also I feel the burst of carbs today has got me on a little buzzz for sure.

I'm going to update this nutrition below over the next 36 hrs.
: burger :

so far friday
Breakfast
35gC 11 of that sugar 35gP
Workout
60gC 6g suger 35gP creatine, glutamine
15gC
lunch blackbean/pork/tortilla/chips/rice/tea
80gC 10gsugar 20gP estimates
Snack milk and mixedwheycasine
19gC 12gsugar 40gP
Not eating nearly enough carbs today.
Snack 2 tortillas with pb
45gC na 5gP
Snack@3-4pm
37gC 15gsugar 15gP
5: left over hamburger from wife last night
35gC 5gsuger 25gP
Dinner: ... Lean Steak, pasta salad
15gC 50gP
Snack 9pm milk and mrp
42gC 45gP total so far 383gC 270gP +fat=3050
snack bread cheese
25gC 3gP
Saturday AM pancakes eggs OJ
80gC 35gP
duringwo powerade and protein
23gC 10gP
Workout PWOShake
56gC 55gP
Lunch lean hamburger few ffries :burger:
45gC 26gP
Snack
24gC 23gP
Dinner..ham/cheese.salad hbeggs 1 beer lots of water 658c+fat+447=5.5k
22gC 25gP
Snack
35gC 15gP
Total for 36 hours from friday 8am to saturday night was::
715gC 487gP About 90gfatestimate totals about 6kcalories


Not nearly enough carbs Fri..

Today Pics too. Last posted pics on 3/3 so we'll see what happened. Been doing ud2 for 1 week and previous 3 weeks doggcrapp man.

LuvDaPump
04-16-2004, 10:28 AM
Def more tan. Looking for any comments in differences in these pics. Please be honest. And yesss I know I need to loose the bf. That's why the pics are here :) I also need lots of work on posing. It's hard to do. I think I'll use a camcorder next time to get immediate feedback before I take the pics. This will help alot.

I adjusted the contrast and brightness and size to get the pics to look as much the same as possible,,on some anyway.

In many ways I look exactly the same. A little disappointed but there are so many variables. I was not on the UD2 in the first pics and look more full in some ways. Todays pics were after 4 days of depletion. Inconsistant posing too. Thanks!!!

LuvDaPump
04-16-2004, 10:31 AM
The calves!!!


:redface:

Anthony
04-17-2004, 03:33 PM
I can definitely see a difference. I'm jealous of those calves. Damn you!

LuvDaPump
04-17-2004, 04:32 PM
Ant: Thanks! Nice work yourself and good journal.

LuvDaPump
04-18-2004, 10:17 AM
This is from Friday morning to Sat night. Depleated for 4 days previous. Worked out friday and saturday very hard. Full body workouts. Creatine and glutamine mixed in here but not always noted. total at bottom.
Thanks!


Breakfast
35gC 11 of that sugar 35gP
Workout
60gC 6g suger 35gP creatine, glutamine
15gC
lunch blackbean/pork/tortilla/chips/rice/tea
80gC 10gsugar 20gP estimates
Snack milk and mixedwheycasine
19gC 12gsugar 40gP
Not eating nearly enough carbs today.
Snack 2 tortillas with pb
45gC na 5gP
Snack@3-4pm
37gC 15gsugar 15gP
5: left over hamburger from wife last night
35gC 5gsuger 25gP
Dinner: ... Lean Steak, pasta salad
15gC 50gP
Snack 9pm milk and mrp
42gC 45gP total so far 383gC 270gP +fat=3050
snack bread cheese
25gC 3gP
Saturday AM pancakes eggs OJ
80gC 35gP
duringwo powerade and protein
23gC 10gP
Workout PWOShake
56gC 55gP
Lunch lean hamburger few ffries :burger:
45gC 26gP
Snack
24gC 23gP
Dinner..ham/cheese.salad hbeggs 1 beer lots of water 658c+fat+447=5.5k
22gC 25gP
Snack
35gC 15gP


Total for 36 hours from friday 8am to saturday night was::
715gC 487gP About 90-100gfatestimate

totals about 6kcalories

that's more than I ate the previous 4-5 days :)

LuvDaPump
04-19-2004, 09:22 AM
Did full upper body wo and calves. Ran/walked 30 minutes.
Just keeping track of carbs the next 4 days.
Plan to get 40-60gCarbs, 200-250gprotein and 60-80g good fats/ day
Breakfast 12gC

LuvDaPump
04-23-2004, 01:03 PM
Updated comparison pics from last week. Took at the exact same time as last 2 weeks. The UD2 is working well. Earliest pic on the left and today on right.

LuvDaPump
04-23-2004, 01:06 PM
The rest. comments please.

ryuage
04-23-2004, 01:58 PM
you definitely are looking a lot leaner keep it up!

LuvDaPump
04-30-2004, 11:01 AM
friday of 3rd week. Going good. Some fat loss but hard to tell in pics. Skin is feeling looser on abs.

LuvDaPump
04-30-2004, 11:01 AM
The rest.

LuvDaPump
05-07-2004, 09:33 AM
Week went good. Stayed off the carbs.
Again..pics at same time as previously. I'm still a little pumped from this morning and there's not a lot of definition. The muscles look best monday morning I think. Lost a few pounds of fat this week. I bumbed my knee some last saturday playing paintball so I didn't do hardly any cardio this week. Instead I did a lot of upper body high reps. Still made progress in fat loss I think.

Any comments welcome. Thanks!

LuvDaPump
05-07-2004, 09:34 AM
The rest.

LuvDaPump
05-21-2004, 09:40 AM
There were 2 weeks recently that I couldn't do much legs or cardio because of reinjuring my knee playing paintball. I'm back up and running though.
I thought the ab only pic was the most dramatic.

Thanks for all of your input guys!

I'm going to lift hard isolation for 2 weeks at slightly more than maint. calories then hit the UD2 for another 6 weeks.

What BF do you think?

LuvDaPump
05-21-2004, 09:43 AM
These were the progression pics. I forgot to have my legs take a few times and didn't take any pics on 4-15.
Thanks!