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faus
07-07-2004, 12:08 AM
Summer 2004 Cycle - Prologue
I figured now is a good time to start this online journal for a number of reasons:
· Having just come off of a layoff, both from working out and “eating clean,” it seemed like a good time to start.
· It’s getting close to “crunch time” at work, which is usually the time I start missing a lot of workouts. Hopefully by keeping this journal, I will force myself not to miss too many workouts.
· I’ve managed to drop bodyfat, but in the process have lost a lot of strength that I’d like to get back.

The primary goal is to increase strength, particularly in the following lifts: squats, bench press, chins, deadlifts, incline press, and rack cleans.
Also, my medial and posterior delts seem to be lagging behind, so rather than doing overhead pressing movements, I will be concentrating on these heads of the deltoids.

The workout is a 4-day split. Ideally, I will follow a 2-on, 1 off, 2-on, 2-off scheme, but there will be exceptions at times.
· Workout 1 – Legs (squats), calves, biceps, abs
· Workout 2 – Chest (bench press), back (chins), shoulders, triceps, abs
· Workout 3 – Deadlifts, legs, calves, biceps, abs
· Workout 4 – Chest (incline press), back (rack cleans), shoulders, triceps, abs

The main lifts will not change, but other lifts may change periodically depending on where I’m working out and what I feel like doing.
For the major lifts, the set/rep scheme will be very similar to a traditional powerlifting peaking cycle:
· Weeks 1-2: 2-3 x 10
· Weeks 3-4: 2-3 x 8
· Weeks 5-7: 2-3 x 5-6
· Weeks 8-9: 2-3 x 3
· Weeks 10-11: 2-3 x 2
· Week 12: Test 1 RM

If everything goes as planned, the weight should increase every week for every exercise. For the other exercises, varying rep schemes will be used, though I want to try to increase the weight every workout. The number of exercises and number of sets may vary depending on whether or not I feel the muscle is “done.”
I hate cardio, and although I really need to do it, I’ll be lucky to force myself to do 1-2 sessions a week.

I’m still experimenting with my diet and I need to get a little more strict with it. The plan is to refine what I was doing prior to the layoff and extended cheating period, which is eating about 1900-2300 calories, with the distribution being about 25% carbs, 45% protein, and 30% fat. One adjustment I’m going to make is to readjust the carbs to have more carbs for breakfast and try to further reduce the amount of carbs in the evening.

faus
07-07-2004, 12:17 AM
July 6, 2004

Bodyweight (pre-workout) – 162 lbs

Workout – 12:00 pm @ HC Village
Warmup – Dynamic stretching, overhead squats
Squats – 155x15, 185x10, 205x10, 215x10
HS Leg Curls – 70x10, 75x10, 10, 10
Curls – 45x15, 70x10, 10, 10
Hammer Curls – 25x10, 10
Standing Calf Machine – 220x15, 15
G0 Rope Crunches – 50x15, 15

I felt unusually winded after each set of squats, but seemed to get “in the groove” on the last set. The leg curls also seemed a little more difficult than I would have expected. Overall, I was disappointed at my energy level, considering the unusually high carb diet I followed this past weekend. I’m hoping that once I get back into it, my energy levels get back up.

Comments
Sleep was okay, about 7 hours, but woke up with sneezes and watering eyes. Took a Loratadine tablet which seemed to help.

Diet
Good, but a little high in calories.
Calories – 2434
Carbs – 137 g
Protein – 288 g
Fat - 85

faus
07-07-2004, 08:32 PM
July 7, 2004

Workout – 12:10 pm @ HC Village
Warmup – Dynamic stretching, overhead squats
Bench Press – 115x15, 135x12, 155x10, 10
DB Incline Press – 50x10, 10, 10
Chins – 5x10, 10
HS Iso Rows – 150x10, 13, 10
Lying Tricep Ext – 75x15, 9
+Close Grip Bench Press – 75x12, 10
Rear Delts – 45x15, 15, 15
DB Upright Rows To Armpit – 15x15, 15
+Side Laterals – 15x10, 10
Parallel Bar Leg Raise – 0x20
+Weighted Crunch – 30x15

Triceps seem to be weak point in bench press. May need to add lockouts. Probably should have done another set of chins. Workout lasted longer than expected.

Comments
Slept about 6 hours. My legs and hammies are a little sore.

Diet
Slightly fewer calories than intended, but it makes up for yesterday.
Calories – 1955
Carbs – 158 g (25%)
Protein – 232 g (48%)
Fat – 58 g (27%)

faus
07-08-2004, 10:41 PM
July 8, 2004

Workout
None

Comments
Slept about 6 hours. Was going to do some cardio, but had to interview someone at work.

Diet
Not a good day. Went to happy hour to get the “dirt” from work, so the excess calories was worth it.

Calories – 2503
Carbs – 148 g (20%)
Protein – 236 g (38%)
Fat – 96 g (35%)
Alcohol – 23 g (7%)

dissipate
07-09-2004, 06:31 AM
come on faus!!! you can do it!!!!! :) :indian: :clap:

faus
07-09-2004, 01:59 PM
July 9, 2004

Workout – 12:00 pm @HC Village
Warmup – Dynamic stretches, overhead squats
Deadlift – 135x10, 185x10, 215x10, 10
Hack Squats – 140x10, 190x10, 240x10, 10, 10
Standing Calf Raise – 220x15, 15
EZ Bar Preacher Curls – 45x15, 55x10, 65x10, 10, 10
DB Shrugs – 70x15, 15
Rev Curls – 50x15, 15
Lying Leg Raise – 0x20
+Floor Crunches – 0x20

I sipped on some diluted Gatorade during the workout, which may or may not have contributed to my increased energy level. I will definitely have to get some chalk for the deadlifts. I’m already losing my grip and I’m barely doing any weight. Even so, these are going to be tough because the knurling on all the bars is pretty worn.

Comments
Got 6 hours of sleep last night. Overall, it's been an overly stressful day. Now I just have to figure out when I’ll have time to get my butt in the gym tomorrow. :scratch:

Diet
Diet was going perfectly until I got home from work to discover I had to help the mother-in-law move, which meant nothing "good" for dinner. :swear: Had my protein shake before, and gorged on pizza afterwards. I guess my carb "refeed" started early.

Calories – Too many
Carbs – Way too many
Protein – More than enough
Fat – Ouch

faus
07-11-2004, 12:02 PM
July 11, 2004

Yesterday was a bad day. I didn't get to the gym, and I was pretty pissed off the whole day. Diet was bad as a result. That's all I'm going to say about it. :swear:

As for the plan today, if I can get to the gym, I will do yesterday's workout (Workout 4), then Workout 1 on Monday, Workouts 2 and 3 on Wednesday and Thursday, and Workout 4 on Saturday, then hopefully, I'll be back on the Monday-Tuesday, Thursday-Friday split the following week. Now I just have to find a way to get to the gym today.

faus
07-11-2004, 07:33 PM
July 11, 2004

Workout – 3:30 pm @Prue
Warmup – Dynamic stretches, overhead squats
Rack Cleans – 75x10, 95x10, 105x10, 10
Incline Press – 95x15, 115x10, 145x10, 8+2
Dips – 55x10, 9, 7
Chins – 7.5x10, 6, 7, 0x6 (wide, wide, neutral, neutral)
HS Hi Rows – 140x10, 150x10, 10
Rope Tri Extensions – 40x15, 45x12, 50x10
Rear Delts – 50x12, 11, 10
DB Upright Rows to Armpit – 20x15, 12
+Side Laterals – 20x10, 10

I don’t know why I always feel weaker when I work out at this gym. I had a lot of enthusiasm going in since they added quite a bit of new equipment and re-arranged a little bit, not that I used any of the new equipment they added. I had to rest the bar on the catches for the last two reps of the cleans. I was really disappointed in my incline strength. Again, it was my right tricep that was the weak link. I was disappointed in my performance of chins as well.

Comments
Got about 6.5 hours of sleep. I really need to refocus on my diet starting tomorrow. At least I got into the gym today.

Diet
Bad. I didn’t keep track. Good protein intake, as usual, but way too many carbs.

dissipate
07-12-2004, 07:02 AM
Diet was going perfectly until I got home from work to discover I had to help the mother-in-law move, which meant nothing "good" for dinner. lol.

nice legwork on the 9th. keep it up!!

faus
07-12-2004, 09:45 AM
dissipate - Thanks. I've read your journal too. Unfortunately, I don't have a lot of time to Spam other's journals, so although I've been lurking around here for a while, I've never been that active (as you can tell by the duration of my membership and my small number of posts).

faus
07-12-2004, 01:40 PM
July 12, 2004

Bodweight (pre-workout) – 160 lbs

Workout – 12:10 pm @ HC Village
Warmup – Dynamic stretching, rotator cuff complex, overhead squats
Squats – 155x12, 195x10, 220x10, 10, 10
Leg Curls – 70x10, 80x10, 10
Standing Calf Raise – 230x15, 15
Curls – 45x15, 75x10, 10, 10
Hammer Curls – 30x8, 30x6 + 20x6
Wrist Curls – 70x20, 20
Parallel Bar Leg Raise – 0x20
+Weighted Crunches – 35x10

Overall, it was a pretty good workout. I actually felt stronger after the last set of squats than the previous set. I was a little tired on the leg curls, which is why I cut back a set. During the first set of hammer curls is when I hit the wall and my body was screaming “no mas.” I kept going until the crunches when I wasn’t sure if I could roll myself out of the machine.

Comments
Got 7 hours of “good” sleep. I woke up a little sore, but that was to be expected since I hadn’t done cleans in about a year.

Diet
Slightly higher in calories than I want, and a few too many carbs. I added a few too many carbs in my post-workout shake, otherwise, I think it would have been good. Tomorrow, without the pre and post-workout carbs, I think things will be okay.

Calories – 2436
Carbs – 195 (29%)
Protein – 274 (45%)
Fat - 69 (26%)

faus
07-13-2004, 05:24 PM
July 13, 2004

Workout - 4:00 pm @ work fitness center
Treadmill - 1 mile @ 4.2 mph (~ 14:30 minutes)
Recumbent Bike - 10 minutes
Static stretches

Although I didn't monitor my heart rate, I was trying to keep it in the "fat burning zone" 120-130 range. I'm sure it went a little over that on the treadmill, but I was running really slow, so I think I accomplished what I set out to do.

Comments
Got almost 7 hours of sleep again last night. Legs are a little sore, which is why I wanted to do a little light cardio work and stretching.

Diet
Calories were good, carbs and fat ratios were a little off from what I was shooting for, but overall, not a bad day.

Calories - 2151
Carbs - 82 (12%)
Protein - 246 (46%)
Fat - 98 (42%)

faus
07-14-2004, 02:33 PM
July 14, 2004

Workout - 12:10 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 115x15, 135x10, 165x10, 170x10, 10
DB Incline Press - 55x10, 60x10
Chins - 10x10, 9, 7
HS Iso Rows - 160x12, 170x10, 10
Skull Crushers - 80x12, 8
+Close Grip Bench Press - 80x12, 10
Rear Delts - 50x15, 12, 10
DB Upright Rows To Armpit - 25x12, 9
+Side Laterals - 25x10, 20x10
Parallel Bar Leg Raise - 0x20
+Weighted Crunch - 35x12
+Lying Leg Raise - 0x12

Good workout. There was a long rest between my first and second working sets of bench because the membership coordinator stopped to chat with me. My right elbow and tricep didn't give me a problem until the skull crushers. I'm pleased by this fact, so hopefully my joints will be ready to go heavy again in the next couple of weeks.

Comments
Got a lousy 6 hours of sleep today. Felt pretty miserable until I had a cup of coffee when I got to work, which seemed to do the trick as far as picking me up.

Diet
Pretty good.

Calories - 2218
Carbs - 147 (24%)
Proten - 241 (45%)
Fat - 76 (32%)

faus
07-15-2004, 02:03 PM
July 15, 2004

Workout - 12:00 pm @ HC Village
Warmup - Dynamic stretching overhead squats, rotator cuff complex
Deadlift - 135x10, 185x10, 225x10, 10
Hack Squats - 140x10, 180x10, 250x10, 10, 10
Standing Calf Raise - 230x15, 15
EZ Preacher Curls - 45x15, 70x10, 9, 8
DB Shrugs - 75x15, 15
Reverse Curls - 60x12, 12
G0 Rope Crunches - 60x15, 12

I was pleased that I didn't lose my grip except for the last rep of deadlifts, even without chalk or the use of straps. But other than that, I just didn't feel strong. I was "into it" mentally, I felt energetic, and I wasn't sucking wind too bad. I just didn't seem like I "had it." This was the second workout of 2-days in a row, so maybe I just no longer can tolerate 2 days in a row anymore. My right elbow is flaring up a bit as well. I definitely could feel it doing arms today.

Comments
Got another 6 lousy hours of sleep again last night. I wonder if it has anything to do with my apparent lack of strength working out today. I don't feel overly tired, I just didn't seem to be "up to par" compared to my workout yesterday.
I don't know why it still catches me by surprise when strangers come up to me and ask for workout advice. It happens quite a bit, whether it's in the gym or elsewhere. Last week, it was the lady in the elevator who asked about working out legs. Today it was the guy who asked about working the chest while I was at the grocery store. I'm not complaining, but I'm amazed that anyone would go up to a complete stranger and ask such questions out of the blue.

Diet
Too many calories, too much fat.

Calories - 2568
Carbs - 168 (23%)
Protein - 278 (43%)
Fat - 98 (34%)

faus
07-16-2004, 05:49 PM
July 16, 2004

Workout - 4:00 pm @ work fitness center
Treadmill - 1 mile @ 4.5 mph (~ 14:00 minutes)
Recumbent Bike - 10 minutes
Static stretches

I took my heart rate when I got off the treadmill and it was around 140, and I kept it there for the duration of the bike workout. I definitely could tell it was a little more intense than Tuesday’s workout, but it wasn’t strenuous.

Comments
Got about 6.5 hours of sleep. Woke up with a kink in my neck and my back. I’ve felt kind of tired most of the day. I took some pictures of myself before this workout, and I plan to post them either tonight or tomorrow.

Diet
Woke up this morning longing for the end of summer when I can relax my diet some. At the end of summer I’ll start a “clean” bulk, in which I will reduce fat intake, increase carbs, and not have to count calories. I know that on a “normal” day of eating, I will eat between 2200-2800 calories, which is why I doubt I will actually need to count calories too closely. Anyway, it's been tough eating so far today because I'm longing for the day that I can eat a nice big bowl of oatmeal with PB and protein powder!

Calories -
Carbs -
Protein -
Fat -

faus
07-16-2004, 11:54 PM
Here are the pics I took today. Yikes!

faus
07-16-2004, 11:55 PM
A couple more pics.

Saint Patrick
07-16-2004, 11:58 PM
looking buff d00d.

dissipate
07-17-2004, 08:26 AM
you look great in the first pic, and your back looks very very wide!!

faus
07-17-2004, 09:59 AM
StP & dis - Thanks. The pictures didn't turn out that great because of the poor lighting, but they're better than nothing. It's always funny looking at pictures of my back since I never actually get to look at myself from that angle!

faus
07-18-2004, 08:40 AM
July 17, 2004

Comments
Got about 6 hours of sleep, and felt tired all day. Took a little power-nap late in the afternoon. Due to circumstances out of my control, I didn't get to workout today. We'll shoot for tomorrow.

Diet
Yuck.

faus
07-18-2004, 10:07 PM
July 18, 2004

Comments
To no surprise, I didn't get to workout today. This is exactly why I try to avoid scheduling workouts on the weekends. Instead, I'm going to go ahead and "miss" that Workout 4 session altogether. I'll go ahead and do Workouts 1 and 2 on Monday and Tuesday, 3 and 4 on Thursday and Friday.

Diet
Definitely another "refeed" day.

faus
07-19-2004, 08:40 AM
As I was driving to work this morning, I decided to change the order of my workouts. I'm going to order the workouts 2, 1, and 4, 3. My reasoning is that if I have to try to get a workout in on the weekend and I miss it, I'd rather miss a deadlift workout rather than an incline and cleans workout. Also, on the weekend, if I don't make it into the gym because of the crappy weekend hours, I can either do biceps at home, or I can go to the workout center at Kate's apartment complex, or drive to work and workout at the fitness center at any time.

So today I'll get jazzed up to do chest and hope that I can recuperate my energy for squats tomorrow.

ryuage
07-19-2004, 09:19 AM
saw the pics looking good faus

faus
07-19-2004, 01:39 PM
July 19, 2004

Workout - 12:00 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 115x15, 135x10, 155x4, 175x8, 8, 8
DB Incline Press - 60x10, 9
Chins - 12.5x10, 9, 6
HS Iso Rows - 180x12, 190x8, 8
Skull Crushers - 85x12, 6
+Close Grip Bench Press - 85x12, 8
Rear Delts - 60x13, 9, 50x10
DB Upright Rows To Armpit - 30x10, 9
+Side Laterals - 20x10, 10
Weighted Crunch - 40x19, 13

Decent workout. I hit the wall on the second set of skull crushers. Again, no problems with the elbows on bench press. I was going to use 65's for the second set of DB inclines, but of course, I was in the area where there aren't any 65's! :bang:

Comments
Got a restless 7 hours of sleep. I don't think I ever got more than 3 hours of sleep before waking up at least a little bit. Had to resort to some Thermocin to get me going this morning!

Diet

Calories - 2569
Carbs - 187 (28%)
Proten - 258 (40%)
Fat - 91 (32%)

faus
07-20-2004, 10:35 AM
July 20, 2004

Workout - 12:10 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 185x10, 205x4, 230x8, 8, 8
Leg Curls - 70x10, 85x10, 90x10
Curls - 45x15, 65x8, 80x10, 10, 9
Hammer Curls - 35x8, 8

I knew days like today would occur. I was pressed for time, so I had to cut my workout short. Nonetheless, I got the bulk of it done. My concentration and drive were really good today, probably because I knew I had to blast through the workout relatively quickly.

Comments
Got a decent 7 hours of sleep. Upper body was a little stiff.
This journal showed its first payoff. I was contemplating this morning that my 2500+ calories yesterday was a little high. But by reviewing my initial entry, I was able to review what my real goal is for this cycle, which is primarily a strength phase with no increase in bodyfat. So long as I'm not getting fatter and I get my lifts back to where I expect them, I shouldn't care so much about the raw numbers of the foods that I eat, so I will continue concentrating on what I've been doing thus far, which has worked out for the most part.

Diet
I'm trying something new in terms of supplementation. Instead of taking a multi-vitamin at breakfast, I'm going to be taking half during breakfast and half during lunch. Why? I guess it seems more logical to spread the dosage out rather than taking it all at once in the morning.
Today I was pretty much right on.

Calories - 2244
Carbs - 137 (21%)
Protein - 261 (48%)
Fat - 75 (31%)

faus
07-21-2004, 10:12 PM
July 21, 2004

Workout
I ate lunch with the family, so I didn't get a chance to do any cardio.

Comments
Got a decent night's sleep last night, but work stress is increasing. Not much else to say.

Diet
Not good.
Calories - 2381
Carbs - 155 (23%)
Protein - 231 (39%)
Fat - 98 (38%)

faus
07-22-2004, 01:38 PM
July 22, 2004

Workout - 12:10 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 95x15, 115x12, 135x4, 155x8, 8, 7.5
Dips - 65x8, 8, 7
Rack Cleans - 75x10, 115x8, 8, 8
HS Iso Hi Row - 140x10, 190x8, 8, 8
Incline Tri Ext - 75x10, 12
Rear Delts - 60x12, 11, 10
DB Upright Rows to Armpits - 30x12, 12
+Side Laterals- 25x10, 8
Parallel Bar Leg Raise - 0x20

The gym was unusually warm (and by warm, I mean really warm), which seems to make my workouts a little better. Felt good in terms of strength and energy, though I was disappointed that I couldn't lock out the last set of incline presses. Probably should've done more ab work, but I'm not going to lose any sleep over it.

Comments
Got a solid 5 hours of sleep, then had to get up with a sick baby. Got to sleep another 1.5 hours in the chair. My lower body is still a little tight from Tuesday's workout. I wish I had had the opportunity to run yesterday. I think that would have worked some of the stiffness out.

Diet

Calories - 2429
Carbs - 171 (23%)
Protein - 262 (44%)
Fat - 88 (33%)

faus
07-23-2004, 01:52 PM
July 23, 2004

Workout – 12:00 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Deadlifts – 155x10, 205x8, 255x8, 8
Hack Squats – 140x12, 180x10, 230x4, 270x8, 8, 8
Standing Calf Machine – 200x15, 240x15, 15
Preacher Curls – 40x15, 60x10, 70x8, 80x8, 8, 7
Rev Curls – 60x12, 10
Concentration Curls – 25x10
G0 Abs – 70x12, 12

Good workout; felt strong and had a lot of energy the entire workout. I had to use a different curl bar, which screwed me up in terms of weight selection. It’s really the “middle” bar, since it’s not as heavy as the one I usually use, but is significantly heavier than the all chrome bar. Anyway, I’m counting the bar as 20 lbs. I also used a different set of the pre-set curlbars for reverse curls, which also screwed me up because the bars are brand new, the bar was fatter which made it harder for me to hold onto, and the knurling on them is totally useless. Had I had talcum powder, adding that to my hands probably would have added friction! Speaking of friction and lack thereof, how can the Hest store be out of gym chalk? It’s a exercise equipment dealership for (#~!$+’s sake! Luckily, grip didn’t seem to be a problem this workout either, though I got the hella-stupid bar that the spring collars don’t actually “grip” onto the sleeves.
But enough. I shouldn't gripe because I had a good workout today, and pretty good workouts all week.

Diet
Lost track after dinner, but I know the overall day wasn't too bad, though I ate a few more carbs than usual.

Calories - Good.
Carbs - Probably about 30%
Protein - Good, probably about 45-50%
Fat - Less than usual, probably about 20-25%

faus
07-24-2004, 10:18 PM
July 24, 2004

Comments
Today was a complete off-day in every sense of the word. I was thinking
about doing some cardio, but didn't (isn't it the thought that counts? ;)
Slept pretty good last night and got a 20 minute power nap this afternoon. :hump:
I'm not even stressing too bad about the fact that I probably needed to get some work done this weekend, and since we'll probably be off to Fiesta Texas tomorrow, I can write off getting anything done tomorrow unless it rains.

Diet
It was a "treat" day. Tacos at Chipotle for lunch, and Hebert's stuffed chicken for dinner. Yummm! If I had to guess, the caloric breakdown was probably close to 45-35-20, way off from what I want it to be, but I'm not stressing about it.

ryuage
07-25-2004, 07:45 AM
i wish I had a treat day, but I guess cutting is more important in the sceme of things for me right now. I've always wanted to try chipotle but they dont have one around here but I hear they have them around my place back home in ca.

faus
07-25-2004, 10:28 AM
i wish I had a treat day, but I guess cutting is more important in the sceme of things for me right now. I've always wanted to try chipotle but they dont have one around here but I hear they have them around my place back home in ca.
Chipotle is relatively new here in town, and the one I went to yesterday is less than 3 miles away. Could be dangerous...
Unless something goes grotesquely wrong, I'm done cutting until next year. My bulk last year went well, except that I put on much more fat than I had intended. Then my cut earlier this year didn't go as well as I intended, though I lost the added fat from my bulk, I lost more muscle and a lot more strength than I had intended, as it was my first foray into the low-carb world. So for this cycle, I intend to keep my bodweight around 160 and just get my strength level back. After that, I'll increase my calories some and do a clean bulk, then try another cutting cycle next year before summer.
I finally caught up reading your journal. I'm interested to follow your progress with UD2, though I haven't convinced myself that I'd get better results doing UD2 or BodyOpus than I would if I cut in my "traditional" manner.

ryuage
07-25-2004, 10:30 AM
well im in my / starting my 4th week and the end of this week will mark my half way which I will post progress pictures from the end of my bulk.

faus
07-26-2004, 08:31 AM
July 25, 2004

Comments
Another off day. Spent a couple of hours at Fiesta Texas, but it was partly sunny, so no real opportunity to work on the tan. :mad:

Diet
Yuck.

faus
07-26-2004, 01:53 PM
July 26, 2004

Bodyweight (pre-workout) – 163 lbs

Workout - 12:10 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 115x15, 135x10, 155x4, 185x8, 7, 8 (6+spot)
DB Incline Press – 70x7, 5.5, 60x5.75
Chins – 15x9, 7, 6
HS Iso Rows – 200x10, 8, 8
Skull Crushers – 95x8, 5
+Close Grip Bench Press – 95x10, 10
Rear Delts – 70x10, 60x9
DB Upright Rows To Armpit – 35x12, 9
+Side Laterals – 25x11, 8

I actually only got about 6 reps on the last set of bench, and the spotter helped with the last two. I probably should have instructed him how I wanted them spotted, because I think I could have fought the 7th rep up without any help. No way I was getting 8 unassisted, though. For the second set, I didn't have a spot, and I wasn't going to get the 8th one, so I stopped at 7.
I also knew I should have used 65’s for the inclines, but I went for the 70’s, and missed.
For some reason, the workout seemed longer than usual, but my rest periods didn’t seem any longer than normal, which is why I skipped abs. Maybe I started later than I thought.
Overall, I'm a little disappointed with my performance.

Comments
Got about 7 hours of sleep last night, but woke up with a really bad headache that required a lot of caffeine and ibuprofen to get rid of it.
I’ve been on the high-side of my caloric intake most of this cycle, and I’ve had pretty high-caloric intake on the weekends, so I’m going to make a conscious effort of dropping my calories a little to the lower end of my range (~2200) to see how that goes. The 163 pre-workout bodyweight doesn’t really surprise me considering all the carbs I ingested this weekend, so I’m probably retaining water.

Diet
Better on the calories, though a few more carbs than I intended.

Calories – 2240
Carbs – 204 (32%)
Protein – 247 (42%)
Fat - 66 (26%)

Focused70
07-26-2004, 02:00 PM
:spam:

Stash

faus
07-27-2004, 01:46 PM
July 27, 2004

Workout - 12:10 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 185x10, 205x4, 245x8, 8, 7
HS Leg Curls - 70x10, 85x10, 90x9, 95x6+70x6
Standing Calf Raise - 200x15, 250x15, 13
Curls - 45x15, 65x8, 85x8, 8, 8
Hammer Curls - 40x6+25x6+15x8
Wrist Curls - 100x12, 10
Roman Chair Situps - 25x15, 15

Didn't feel good the entire workout, and I don't know why. I could tell even when I was warming up that it was going to be a tough day. My ankles and my hip joints were "creaking" and I knew that squatting was going to be tough. I was really disappointed in how heavy 245 felt, and it carried through the entire workout. :( I definitely didn't feel like I had "it," neither the energy or the mental drive that I usually have.

Comments
Got about 7 hours of sleep again last night. Upper body is a little stiff, my triceps are sore.

Diet
Things were going great until the end of the work day, when I suddently got really hungry and started putting away anything and everything. I must have had almost a pound of flank steak for dinner!

Calories - Probably too many
Carbs - Definitely too many
Protein - More than enough
Fat - Amount was probably pretty good

faus
07-28-2004, 05:58 PM
July 28, 2004

Workout - 5:20 pm @ work fitness center
Treadmill - 1 mile @ 4.5-5 mph (~ 13:00 minutes)
Recumbent Bike - 10 minutes
Static stretches

Legs were pretty sore and stiff, so I made it a point to get a workout in today.

Comments
I felt tired all day, even though I got 7 good hours of sleep. Went to the eye doctor today, and he said I needed get bloodwork done, particularly for my triglycerides because he could see the buildup around my eyes. He said that he should not be seeing it in someone my age, so it's got me a little worried about my overall diet. I may end up switching to a 40/40/20 diet sooner than I had expected.

Diet

Calories -
Carbs -
Protein -
Fat -

Focused70
07-28-2004, 06:17 PM
Mmmm, flank steak. Now I have a craving for it. heheh

Nice leg session, faus.

Stash

faus
07-29-2004, 01:26 PM
Stash - Thanks, and yes, flank steak is the shiznay!

faus
07-29-2004, 01:39 PM
July 29, 2004

Workout - 12:05 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 95x15, 115x10, 135x4, 165x8, 8, 9
Dips - 75x9, 7, 6
Chins - 17x5x7, 8, 6
HS Hi Rows - 140x8, 200x8, 8
Rack Cleans - 75x8, 120x8, 8
Incline Tri Ext - 85x8, 8
DB Upright Row to Armpit - 40x12, 10
+Side Laterals - 25x12, 8

Stoked about the inclines! I struggled with the second set, but I nailed the 9th rep on the last set. And the spotter, though I didn't know him, was smart enough not to touch the bar! Of course, I was so stoked after that, I got confused in my workout and did chins and my first set of hi rows before I realized I was supposed to do rack cleans instead of chins. I only did 2 sets of rack cleans because my grip was toast after doing the other back exercises already. My left arm was pretty toasted after doing dips as well. So because of my screw-up, I skipped rear delts (which deserved a break, anyway) and skipped abs. Overall, really good workout. I think the extra carbs in my diet had a lot to do with it.

Comments
Last night was a lousy night. Got up at 2:00 with Zoe because she couldn't sleep, and had to watch Scooby Doo and Madline until 4:30. My hamstrings are still pretty sore.

Diet
So I decided to change my diet a little more. I've noticed a gradual increase in my carb intake over the last week, so I figured I might as well just switch now to a 45/35/20. I'm still going to shoot for no more than 2400, which unfortunately, I've been failing at achieving for the last week.
I was close on calories, protein was good, carbs a little too low and fat a little too high. At least the sat fat was low.

Calories - 2495
Carbs - 229 (34%)
Protein - 230 (37%)
Fat - 80 (29%)

faus
07-30-2004, 02:13 PM
July 30, 2004

Workout – 12:00 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Deadlifts – 155x10, 205x8, 255x8, 8
Hack Squats – 140x10, 180x8, 230x4, 290x8, 8, 8
Standing Calf Machine – 200x15, 250x13, 12
BM Preacher Curls – 45x15, 60x10, 70x8, 70x8, 35x21
Rev Curls – 60x12
Parallel Bar Leg Raise - 0x20
+Weighted Crunch - 35x15

So I miscalculated and didn't go up in deadlifts. :bang: I probably could have gone up 20 lbs, so that really sucks. Hack squats were tough. I used a curl machine just to do something different, and really toasted my biceps. It's been a long while since I'd done 21's, and afterwards, I was wishing someone would cut my arms off. During the first 7 reps, I was thinking the weight was too light. By the 14th rep, I was trying to figure out how I was going to finish the set! Overall, I'm satisfied with the workout, knowing I have the rest of the weekend to recuperate.

Diet

Calories -
Carbs -
Protein -
Fat -

faus
08-01-2004, 12:11 PM
July 31, 2004

Comments
Woke up feeling like crap, and progressively felt worst throughout the day. I know I'm coming down with something. I did go see "I, Robot" which was a pretty good flick.

Diet
Blah

faus
08-01-2004, 12:13 PM
August 1, 2004

Comments
I'm sick. I hate being sick. I have a bad feeling I'm not going to be able to workout tomorrow, because there's no way I'll be 100% tomorrow, but one can hope.

Diet
Don't care.

dissipate
08-03-2004, 08:48 AM
ugh sick :/ i hate being sick too. how're you feeling today?

faus
08-03-2004, 06:07 PM
August 3, 2004

Another sick day. Went to the doctor and he said it is probably a virus so there is nothing they can do about. On the bright side, is that since I've felt like crap since Saturday night, I should be about over it. I'm going to the gym tomorrow, dammit!

faus
08-03-2004, 06:11 PM
ugh sick :/ i hate being sick too. how're you feeling today?
Better than yesterday, thanks. But that just may be the ibuprofen. My daughter had the same thing a couple of weeks ago. Fever shoots up to about 102 F, then after a dose of ibuprofen or acetaminophen, fever subsides for a couple of hours then shoots up again. I hate being sick!

faus
08-04-2004, 10:21 AM
August 4, 2004

Feeling markedly better today, though my throat still hurts, and I'm a little reserved about how today's workout is going to go. Today is the first week of 5's, but I'm probably not going to make as big of weight jumps as I had initially planned since I'm still recovering. Instead, I may make a small increment in weights from my last workouts of 8's, work 5-7 reps per set, and extend the 5's an extra week to allow myself the extra time to recuperate. We'll see how I feel once the adrenaline starts pumping in the gym.

faus
08-04-2004, 05:41 PM
August 4, 2004

Bodyweight (pre-workout) – 161.5 lbs

Workout - 12:00 pm @ HC Village
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 115x15, 135x10, 155x4, 195x5, 5, 205x7
HS Incline Press – 150x7, 6.5, 5
Chins – 17.5x8, 6, 5
HS Iso Rows – 230x6, 6
Skull Crushers – 95x7, 4
+Close Grip Bench Press – 95x8, 6
Rear Delts – 70x12, 10
DB Upright Rows To Armpit – 45x8, 6
+Side Laterals – 30x8, 6
DB Shrugs – 75x6

I probably could have gotten another rep on the last set of bench, but I got a cramp in my hamstring, so I racked it. Of course, the workout was all downhill after that. I think I expended all of my energy on bench press. I felt lethargic, weak, and sore the rest of the workout. I guess I shouldn’t be too surprised, considering I’m coming off of 3 days of being sick. I had to use the Hammer Strength Incline because every frickin’ incline bench was taken! I don’t really like the Hammer Strength incline because I don’t “feel” it as much as when I use dumbbells. I just can’t get the seat adjusted correctly where I really feel it.

Comments
Didn’t get a very restful sleep last night, though I forced myself to lay in bed until 6:00 this morning. My body still feels achy all over.

Diet

Calories -
Carbs -
Protein -
Fat -

faus
08-05-2004, 10:38 PM
August 5, 2004

Workout
Missed

Comments
Another busy day, another missed workout. I think I will do squats and biceps tomorrow, then, provided I can get in to workout on Saturday, do an abbreviated workout that incorporates inclines, cleans, and deadlifts, then try to get back on a normal schedule next week.

Diet
My appetite still hasn't returned from being sick. I'm having a hard time eating a lot of food, especially carbs.

Calories - 1817
Carbs - 172 (33%)
Protein - 177 (40%)
Fat - 55 (28%)

faus
08-08-2004, 02:00 PM
August 6, 2004

Comments
I was hoping to get a workout in today, but it didn't happen.

Diet
Didn't keep track.

Spartan936
08-08-2004, 02:54 PM
Come on! If I can do it, so can you. :whip:

faus
08-08-2004, 03:00 PM
August 7, 2004

Workout - 5:45 pm @ Prue
Warmup - Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 205x8, 225x5, 255x5, 5
Partial Squats - 295x5, 5
Cybex Lying Leg Curls - 70x12, 80x10, 90x10, 9
Standing Calf Raise - 285x15, 300x15, 330x15
Curls - 45x15, 65x8, 90x8. 7, 6
Hammer Curls - 40x6, 5
One-Arm DB Preacher Curls - 20x10, 10

Crappy workout. I've said it before, I'll say it again. Everything feels heavier whenever I go to that gym. I'm sure it all has to do with the time of day that I go, but 255 felt like a ton.

Comments
I'm just going to have to chalk the past week up as a near complete loss. Two workouts, one semi-decent, the other practically a waste of time.
When I went to the gym today, I saw a guy I haven't seen for probably 3-6 months (since I don't usually go to workout at that gym). He was pretty big before, but now he is fookin' hyooge! I don't know if he's "on" anything, but the change was pretty remarkable. Too bad he didn't seem to keep his body in balance, since his legs don't look any bigger than they were before, especially his calves. His calves really made him look like "chicken legs."

Diet
Didn't keep track again, but it wasn't too bad overall.

faus
08-09-2004, 03:27 PM
August 8, 2004

Comments
Note enough sleep. Woke up and my legs were a little sore. Nothing planned today but yardwork.

Diet
Not good.

faus
08-09-2004, 03:27 PM
August 9, 2004

Bodyweight (pre-workout) – 161 lbs

Workout – 12:15pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press – 115x15, 135x10, 155x5, 185x2, 205x5, 215x4.5
DB Incline Press – 70x10, 75x7, 6
Chins – BW+20x8, 6, 7, BWx7
HS Iso Rows – 240x6, 240x6 + 180x5 + 140x5
Skull Crushers – 95x8, 4
+Close Grip Press – 95x10, 8
Rear Delts – 80x9 + 60x7, 80x6 + 50x7
DB Upright Rows To Armpit – 45x6, 7
+Side Laterals – 30x6, 30x7 + 20x7
DB Shrugs – 75x8

Not a great workout. I felt really weak, and was severely disappointed at not getting 5 reps with 215. Mentally, I was a little distracted regarding some news I received prior to my workout that was a little disappointing, but I think my weakness was really physical and not psychological. I did feel a little rushed the entire workout. My overall crappy diet over the course of the last week may have been a contributing factor as well.

Comments
Got a decent 7 hours of sleep, but my legs are sore. My hands are really sore and callused from doing yard work yesterday. They should be better by deadlift day. It should be a busy week, but I shouldn’t miss any workouts.

Diet
Definitely didn't eat enough. I knew I didn't because I of the long afternoon-evening stretch with no meal.

Calories – 1890
Carbs – 207 (39%)
Protein – 167 (35%)
Fat - 55 (26%)

faus
08-10-2004, 09:34 PM
August 10, 2004

Comments
I was right about this being a busy week, but I was wrong about not having to miss any workouts. I'll have to try to figure out how I want to swing the rest of the week.
My legs still hurt, but the pain has subsided considerably from this morning.

Diet
Crap. I was way short calories until dinner, then had pizza. So my calories should be good with a protein shake before I go to bed tonite.

faus
08-11-2004, 02:20 PM
August 11, 2004

Workout - 12:35 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Roman Chair Situps - 25x15, 15
Squats - 155x12, 185x10, 225x5, 255x5, 5
BM Preacher Curls - 45x15, 60x10, 70x8, 80x7, 30x21's

Did half a workout, going on the premise that something is better than nothing. 255 felt like it was supposed to feel like today, unlike this past weekend, where it felt like a ton. 21's felt a lot easier, but I think I should have just stopped after my last set with 80, as the 21's I think was "too much" for my biceps. Not a bad workout, considering I felt rushed. I did get it completed in less than 30 minutes, and that included waiting for the power rack at the start.

Comments
Got 7 good hours of sleep last night. Soreness in the legs is gone. Work is overly stressful, but I was determined to get a workout in today, and tomorrow. I may abbreviate tomorrow's workout as well, and since I have an eye doctor's appointment on Friday, I would like to have an abbreviated workout on Saturday, even if it's just biceps and maybe shoulders.

Diet

Calories -
Carbs -
Protein
Fat -

faus
08-14-2004, 03:21 PM
August 14, 2004

Workout - 11:45 am @ Prue
Warmup - rotator cuff complex
Incline Press - 95x15, 115x10, 165x6, 175x5, 6
Dips - 80x6, 6, 0x10
Hang Cleans - 85x10, 125x5, 5, 5
HS Iso Hi Row - 180x10, 220x7, 6, 6
Curls - 45x15, 65x8, 95x6, 6
Incline Tri Ext - 85x10, 9
Nautilus Crunch - 60x20, 20

After missing a couple more days of workouts, it was great getting back in, even if I abbreviated the workout considerably. My pre-workout routine was very different than normal, but I felt really strong the entire workout, though my right elbow was hurting a little doing tris.

Comments
I don't think this coming week will be as busy, so hopefully I won't miss any more workouts. I slept really good last night, and got about 7 hours.

Diet
I'll try to start keeping track of what I eat again on Monday. I know the last couple of days have been bad in terms of calories (too few) and protein (probably a little on the low side). Today I ate potato chips, but that's about the only thing "bad" I've eaten thus far, and hopefully, I won't eat anything else "bad" today. The rest of the day has been good.

faus
08-16-2004, 06:17 PM
August 16, 2004

Bodyweight (pre-workout) – 160 lbs

Workout – 12:20 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press – 115x15, 135x10, 165x5, 205x5, 215x5, 220x5
DB Incline Press – 70x8, 80x8, 6
Chins – 25x8, 6, 5
HS Iso Rows – 250x6, 6
Skull Crushers – 100x6, 4
+Close Grip Bench Press – 100x10, 8
Rear Delts – 70x14, 10
Smith Wide Grip Upright Rows – 85x10, 10, 10

Good workout. Lots of energy. I’ll have to rethink what to do about skull crushers. My forearms are giving out before my triceps. Overall, it was a pretty good workout. I was pleasantly surprised the gym wasn’t as crowded as expected for a Monday. I was lucky enough that there were two other guys in the area that I could get spots for for bench press.

Comments
Got a decent 7 hours of sleep last night. Woke up a couple of times, but I woke up feeling pretty rested.

Diet
Pretty good, except for the candy bar I had watching the Olympics!

Calories - 2576
Carbs - 289 (43%)
Protein - 213 (33%)
Fat - 71 (24%)

dissipate
08-17-2004, 05:20 AM
Too bad he didn't seem to keep his body in balance, since his legs don't look any bigger than they were before, especially his calves. His calves really made him look like "chicken legs."
eek. i'm glad you work your legs unlike that guy. i've seen guys at my gym who have nice upper bodies and stick/chicken legs too. my legs are like bigger than theirs even. ugh!


Today I ate potato chips, but that's about the only thing "bad" I've eaten thus far, and hopefully, I won't eat anything else "bad" today.
mmm potato chips......... i miss those...............

keep the workouts coming!!

faus
08-17-2004, 02:39 PM
August 17, 2004

Workout – 12:20 pm @ HC Village
Squats – 155x12, 185x10, 225x5, 265x5, 4
DB Stiff Leg Deadlifts – 30x10, 10
Curls – 45x15, 65x10, 100x6, 6
BM Preacher Curls – 50x10, 60x8
Standing Calf Raise – 200x15, 260x13, 10

Really tough workout, both physically and mentally. Physically, I just didn’t feel good. My hip and knee were kind of hurting, I was feeling a “twinge” in my leg when I was warming up, I was tired and winded after warming up, and I had a case of the runs (okay, that was probably TMI). Mentally, it took all I had to overcome all my physical ailments to make it through my working sets of squats. After that, I was spent. I don’t know why I was so winded the entire workout. On the last set of squats, it was my upper body that gave out, not my legs. I may have to use a belt for the second set next workout.

Comments
Didn’t sleep very well last night. I didn’t notice how sore my upper body was until I started warming up for my workout today.

Diet

faus
08-19-2004, 09:05 AM
August 18, 2004

Workout
None scheduled for today. I wanted to do some light cardio, but got busy at work, then went home because I was too pissed off b/c of work.

Comments
Didn't sleep too well last night, and I felt like I was hit by a truck. My whole body was just achy. I have a little HMB left, so I may consider taking it during the next couple of weeks of 5's since the two workouts this week seemed to beat me to hell.
I'm hoping to get into the gym tomorrow and Friday, but it's a madhouse at work right now, so if I can work out at least one of the next two days, I'll be happy. I've missed lots of deadlift workouts, but of the 4 lifts that I'm concentrating on, I'm least concerned with deadlifts, which is why I put it on the 4th workout anyway.

Diet
Didn't keep precise track, but I know I didn't eat enough. Considering I had only two meals at work, that's a sure sign that I fell way short of calories. Gotta do a better job.

Focused70
08-19-2004, 12:38 PM
It's ok. we all have our off days from time to time. you'll be back before you know it.

Stash

faus
08-20-2004, 08:07 AM
August 19, 2004

Workout
Skipped it b/c I had to support the demo of the system at work. I probably needed 2 days to recover anyways.

Comments
Still didn't sleep too great at work, and felt exhausted by the end of the day.
Worst of all, I was pissed off leaving work for the second day in a row.

Diet
Bad.

faus
08-20-2004, 01:35 PM
August 20, 2004

Workout – 12:10 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 95x15, 115x10, 145x5, 175x5, 185x5, 5
Dips - 90x6, 6, 0x12
Rack Cleans - 75x10, 115x5, 135x5, 5, 5
HS Hi Rows - 200x10, 230x7, 6, 6
Incline Tricep Extension - 90x8, 8
Rear Delts - 70x15, 10
Smith Wide Grip Upright Rows – 95x10, 10, 10
Smith Behind Back Shrugs - 165x10, 10

I felt like I was moving in slow motion, but it was nice that I was not keeping a close tab on the workout duration (which happened to still come in at no more than an hour). Although I got 185 up, it didn't "feel" as good as 175 last week. I also got a little greedy and jumped to 135 for cleans. I should have just done 130, b/c 135 was hard, and 140 is going to be a beyatch next week. I also need to change exercises for my triceps. My wrists were hurting after cleans, and they were really hurting doing extensions.

Comments
I slept better last night, and felt good except for my allergies. I think the extra day off really helped. I may or may not get in the gym tomorrow, but I am definitely going to try to make it in.

Diet
Would have been a great day if I were bulking...

faus
08-23-2004, 02:39 PM
August 23, 2004

Bodyweight (pre-workout) – 162 lbs

Workout - 12:00 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press – 115x15, 135x10, 175x5, 205x5, 225x5, 225x5
DB Incline Press – 85x6, 5
Chins – 30x7, 30x4 + 0x4, 30x5 + 0x5
HS Iso Rows – 260x6, 6, 180x7
DB Overhead Ext - 70x12, 10
+Close Grip Bench Press - 135x10, 8
Rear Delts - 80x10, 8
Side Laterals - 35x8, 6
Weighted Crunch - 40x15, 10

Missed a 6th rep on the last set of bench press. It came off my chest and went nowhere else. Luckily, the guy spotting me knew to at least let me fight it and didn't catch it until it started coming down. The last set of rows I used a wide overhand grip. Overall, a pretty decent workout.

Comments
Went to SeaWorld on Saturday, so didn't get a workout in this weekend. I slept terribly last night, though I got a good nap in on Sunday. My diet was total crap this weekend, so hopefully I can get it straightened out this week.

Diet
Better, but still not quite where I want to be.
Calories - 2394
Carbs - 237 (37%)
Protein - 240 (40%)
Fat - 61 (23%)

faus
08-24-2004, 03:29 PM
August 24, 2004

Workout - 12:15 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 185x10, 225x5, 250x1, 275x5, 5
Stiff Leg Deadlifts - 135x8, 155x6, 6
Curls - 45x15, 65x10, 105x5, 5, 5
Incline Hammer Curls - 35x8, 7
Cybex Calf - 200x15, 270x15, 13

Good workout. I used my belt the second set of squats, and it was definitely needed. I did the deadlifts from the floor rather than on the platform. The form on my last set of curls was pretty bad, but my biceps felt it anyways.

Comments
Decent night's sleep last night, but my anterior delts are really sore, obviously from the DB inclines yestereday.

Diet
I did something a little different with the pre-workout shake since it was squat day. I used a full scoop of maltodextrin plus 1/2 scoop of dextrose to the 1 scoop of whey. During workout was a full scoop of Gatorade to 20+ ounces of water. Post workout shake was 1/2 scoop maltodextrin plus 1/2 scoop dextrose. In all, I only increased carbs by about 17 grams more than usual, but I think the added carbs pre workout helped get me through, no surprise since it's much more like a weight gain shake with more carbs. I'll be using this mixture again for a couple of more workouts and see how it pans out.

faus
08-26-2004, 02:05 PM
August 25, 2004

Comments
Didn't workout. Slept like sh*t. Delts still sore. What's up with that?

Diet
Caloriies good, protein was sufficient, but a little low on carbs.

faus
08-26-2004, 02:15 PM
August 26, 2004

Workout - 12:30 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 115x15, 135x10, 155x5, 190x5, 5, 195x5
DB Decline Press - 70x10, 80x6, 6
Hang Cleans - 75x10, 115x5, 140x4, 4
HS Hi Rows - 200x10, 240x8, 250x6, 6
Pushdowns - 70x12, 80x10, 90x8
BM Tricep Ext - 70x12
Smith Wide Grip Upright Rows - 115x10, 10, 8
Smith Behind Back Shrugs - 175x10, 10

I knew that hang cleans would be hard, and I just couldn't hold onto the bar to get that last rep. If the rack would have been available, I could have at least adjusted my grip for the last rep of each set. Didn't do dips because my delts are STILL sore, but the declines were a nice change. Couldn't do diddly for triceps because it felt like my left forearm was going to snap in half. I don't know what is up with that. Overall, a pretty decent workout.

Comments
Yet another crappy night's sleep. Got to bed by 11:00 and was waking up every couple of hours again. :scratch:

Diet
Too many calories, but good otherwise.

dissipate
08-30-2004, 04:54 AM
oooo seaworld!!!

faus
08-30-2004, 10:27 AM
August 27-29, 2004

Comments
Didn't workout on Friday b/c we had a "team building" lunch at work. In retrospect, I would have rather gone and worked out. Didn't get to workout at all this past weekend, so I'm a little disturbed about that. Sleep was okay this weekend, so I can chalk the last three days a recup days before I start triples this week.

Diet
My diet has been so bad the last couple of weeks, it hasn't been funny. I haven't measured any measurable changes in bodyfat, though I think I am retaining more water than usual. One thing I did change the last couple of days is switching back to Met-Rx rather than some of my self-concocted MRP's. I've had good luck with it in the past, so I figured I'd introduce it now while my diet was kind of shoddy. Besides, and the real reason I started taking it again, was I got them for $1.00/serving because of a store closeout. I may go back there again today and see if the last box has been sold yet.

Focused70
08-30-2004, 10:51 AM
Nice back session, Cartman. heh.

Stash

faus
08-30-2004, 03:15 PM
August 30, 2004

Bodyweight (Pre-workout) - 163 lbs

Workout - 11:50 am @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 135x12, 155x10, 175x5, 205x3, 235x3, 3, 4
DB Incline Press - 80x8, 90x6, 5
Chins - 35x5, 35x4 + 0x4, 35x4 + 0x4
HS Iso Rows - 270x5 (narrow neutral), 5, 180x6 (wide overhand)
Close Grip Bench Press - 155x10, 175x8, 195x3
Smith Wide Grip Upright Rows - 115x10, 10, 8

Good workout, but my right shoulder is still hurting. I remember a long time ago having this pain. It's tolerable, but very uncomfortable, and doesn't seem to affect my performance, even when benching. Anyway, 235 was pretty easy, as were the 90# DB's (except for trying to get them into position). Chins were really hard, especially initiating them from the bottom of the movement. I cut some exercises out because I had to get back to the office for a meeting, but my intensity is pretty high that I probably need to cut out some accessory exercises.

Comments
Terrible night's sleep last night, but I'm not feeling it yet. I'm sure I will later.

Diet
Too many calories, not enough carbs. I keep trying to remind myself that I shouldn't be too concerned with the diet. I don't believe I'm putting fat on, and I'm regaining my strength. But whenever I look at the numbers, it still sort of disturbs me. I'd really like to keep it around 2400 calories.

Calories - 2783
Carbs - 268 (37%)
Protein - 278 (40%)
Fat - 71 (23%)

faus
08-31-2004, 06:47 PM
August 31, 2004

Workout - 12:05 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 185x10, 225x5, 265x1, 295x3, 2, 2
Incline Curls - 20x12, 30x8, 8, 8
HS Curls - 50x8
Standing Calf - 200x15, 270x14, 13
Parallel Bar Leg Raise - 0x20, 10

I was really disappointed in this workout. I was all psyched for it, too. The first set of squats was pretty easy even without a belt. On the first rep of the second set, I came up and got too far back on my heels that I almost dumped it, but was able to steady myself, get myself back to the center of the power rack, readjust my footing and get the second rep. Of course, the additional 10-20 seconds of maintaining my balance with the weight on my shoulders really screwed me up. Again, my torso was the weak link, even though my legs had plenty to get out of the hole. After squats, I just couldn't get back into it.

Comments
Got almost 7 hours of sleep, but felt really tired getting up. Surprisingly, I felt a little more sore than I thought I would.

Diet
Better.
Calories - 2480
Carbs - 260 (40%)
Protein - 236 (38%)
Fat - 59 (22%)

faus
09-01-2004, 05:36 PM
September 1, 2004

Workout - 4:40 pm @ work fitness center
Recumbent bike - 26:00 minutes, low intensity, 60%-70% MHR
Static stretching

Comments
About 7 hours of sleep, though I don't feel that rested. I feel surprisingly sore around my neck and shoulders, probably due to the balancing of the bar yesterday during squats.

Diet

faus
09-02-2004, 03:57 PM
September 2, 2004

Workout – 12:10 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 135x12, 145x10, 155x5, 175x1, 205x3, 3, 4+2
Rack Cleans - 85x10, 135x3, 150x3, 155x3
HS Hi Rows - 200x10, 250x7, 270x6, 5
Close Grip Bench Press - 165x10, 175x8, 175x6
+Bench Dips - 0x10, 12 (w/sets 2&3 of close-grip)
Smith Behind Back Shrugs - 185x12, 205x10

Not a great workout. I was really pissed off at the person spotting me on inclines. What part of "don't touch the bar until it starts coming down" was unclear? He even acknowledged with a "I hear ya." He may have heard me, he just didn't listen. I couldn't tell how much he helped on the 5th or 6th rep. I may have gotten the 5th by myself had he not touched it, but I doubt I would have gotten a sixth. My shoulder was and still is bothering me quite a bit.

Comments
Someday I hope to get a decent night's sleep. I'm getting about 7 hours, but it's not what I would call "high quality" sleep. Like I said, my shoulder is still sore, which is really a bummer because I'm probably going to have to go back to 15's to allow my shoulder to rest as soon as this cycle is over.

Diet

faus
09-05-2004, 07:50 PM
September 2, 2004

Comments
The engineering group, or at least my group, is trying to resurrect our Friday group lunches, so I missed yet another Friday workout. Plus, I'll have to decide whether or not I'm going to try to always workout on Saturdays, which I really don't like to do unless I absolutely have to.

faus
09-05-2004, 07:56 PM
September 4, 2004

Workout – 10:45 am @ Prue
Warmup - Recumbent bike for 5 minutes
Lunges - 45x10, 95x8, 8
Good Mornings - 45x10, 135x10, 10, 155x8
Seated DB Curls - 25x12, 35x8, 7, 7
DB Hammer Curls - 35x8, 8
Behind back Wrist Curls - 95x20, 15
EZ Reverse Curls - 50x15, 60x8
Nautilus Crunches - 70x15, 80x15, 15
Standing Calf Raise - 180x15, 230x15, 280x12, 12

Total curl-jockey workout. I can't really do heavy deadlifts since I haven't worked on them for a while, so I figured I'd do some very light legs and good mornings.

Comments
Another early morning. I'm glad I got to go to the gym today, otherwise I would have been really crabby.

faus
09-05-2004, 07:57 PM
September 5, 2004

Comments
My glutes and biceps are a little sore, but it's a "good" sore. Spent the day at Schlitterbahn, baking in the sun.

faus
09-07-2004, 02:01 PM
September 6, 2004

Comments
Practically no sleep. Heard the doorbell and a knock at the door at 1:58 am. Got up, and saw cop cars outside, but no one at the door. When I went outside and crossed the street, I asked the cop if they were the ones knocking and he said they were looking for someone, but that it was all straightened out. So at this point, my mind was racing, speculating what was going on, and the baby was wide awake, so I stayed up until about 5:00 or 6:00 in the morning, fell asleep for an hour, put the baby back to bed, and slept for another 90 minutes. Needless to say, I was pretty wasted most of the day, and figured it would be pointless to even try to work out.

faus
09-07-2004, 02:24 PM
September 7, 2004

Bodyweight (Pre-workout) - 164 lbs

Workout – 12:30 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 135x15, 155x10, 185x4, 210x1, 245x3, 3, 3
DB Incline Press - 70x10, 90x6, 4
Chins - 40x4, 5, 5 (wide, medium, medium)
DB Rows - 65x10, 75x8, 6
Close Grip Bench Press - 175x8, 6
Rear Delts - 80x11, 8
Bench-Supported Side Laterals - 25x7, 20x8
Seated Side Laterals - 20x8

Decent workout. Shoulder is still bother me, which is why I was very gentle doing side laterals today.

Comments
I'm a little concerned about my weight. I'm sure some of it is water retention, but I'm not sure if I'm putting on any fat. Sleep was okay. I feel a little tired today. I have to do really good on the diet today, after this long weekend of eating.

Diet
Better
Calories - 2298
Carbs - 261 (44%)
Protein - 216 (37%)
Fat - 49 (19%)

faus
09-08-2004, 05:32 PM
September 8, 2004

Workout – 12:15 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Roman Chair Situps - 25x15, 15
Squats - 155x12, 185x10, 225x5, 255x2, 295x3, 3
Curls - 45x15, 65x10, 85x8, 105x5
+EZ Bar Curls - 50x10
Alt DB Curls - 35x8
Wrist Curls - 100x10, 10
DB Squat Upright Row - 25x10, 30x8
Rev Curls - 60x15

Not bad, all things considered. The stiffness in my back turned to pain while I was trying to loosen it up, but it didn't bother me while I was squatting. Unfortunately, I should have gone up my second set of squats, but I was remembering my last squat workout, and didn't have the confidence to.As it turned out, the second set went up very easily. At the very least, I probably just should have done another set, but I was too lazy. I only did the squat upright rows because I wanted to see what they felt like. It's an interesting exercise.

Comments
I got almost 8 hours of sleep, but I didn't feel that rested. Sometime since last week, either after my Tuesday or Thursday workout, I've felt some pain in my shoulder/traps area. It's weird because it feels like bruising at the tip of my traps where my delt starts, and it doesn't feel like muscle pain, but bone pain. More than likely, it's connective tissue, but it's kind of odd. The pain it not anything that has been slowing me up at all, it just makes me feel more achy in the morning than usual.

Diet

faus
09-10-2004, 05:30 PM
September 9, 2004

Comments
Thought I would do some cardio, but I skipped it. Diet was screwed up. All in all, not a great day.

faus
09-10-2004, 05:37 PM
September 10, 2004

Workout - 12:20 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Incline Press - 115x15, 135x10, 165x5, 185x1, 215x2, 3, 2
Rack Cleans - 85x10, 115x5, 135x3, 155x3, 3
Rack Lockouts - 185x8, 185x?
Seated Side Laterals - 25x8
Smith Close Grip Bench Press - 185x10

Sh*tty workout. Didn't have anyone to spot me on inclines, and I had a lot of trouble lifting it off the rack by myself the first and third sets, which is why I didn't think I could get a third rep either time. When I got the weight off the rack cleanly, I knew I would get 3 reps without a spot. The 2nd set of cleans was very difficult. After the first set of lockouts, my right shoulder was really bothering me, so I continued to try different exercises to see which one would not aggrevate it, but everything was making it hurt, so I quit. I figure the two days off this weekend should give it ample time to rest before doing doubles on bench on Monday.

Comments
Was awake for quite a long time in the middle of the night, so my sleep kind of sucked. My legs are still a little sore, which really makes me wish I had done some cardio yesterday.

Diet

faus
09-13-2004, 10:33 PM
September 11-12, 2004

Comments
Took the entire weekend off for rest and recup.

faus
09-13-2004, 10:42 PM
September 13, 2004

Bodyweight (pre-workout) - 163.75 lbs

Workout - 12:20 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Bench Press - 135x15, 155x10, 185x5, 205x1, 225x1, 255x1+1, 255x2
HS Hi Rows - 200x10, 250x7, 270x5x6
Pushdowns - 60x15, 70x10, 10
Rope Extensions - 80x15, 100x10, 110x8
Seated Side Laterals - 20x10, 10
DB Upright Rows - 30x10
Weighted Crunches - 40x12, 12

I should have known it was going to be a bad day when I had to scrounge for a bench. That's why I really hate having bench on Monday. Anyway, the guy spotting me on the first set of bench didn't even let me struggle. He basically caught the bar and lifted it on the second rep. I was so pissed off it was all I could do not to take one of the 45's and huck it at him. I went to the other side of the gym, and had to wait until one of the benches came free. I then loaded the bar, grabbed someone to spot me, and pounded out 2 reps with 255. The second rep was harder, but nailed it unassisted. The rest of the workout was just going through the motions because I was still so pissed off at struggling to find a bench, and then getting a sh*tty spotter. This is the time when I miss having a training partner.

Comments
Felt tired. My shoulder is still bothering me, not so much during a heavy set of bench presses, but in between sets. I may have to bail on this cycle and lighten up to let it recover. But I probably won't do it out of stubborness.

Diet
Pretty good today, though I stopped keeping tabs towards the end of the day.

faus
09-15-2004, 09:45 AM
September 14, 2004

Comments
Skipped my workout today because I wanted to leave work early. It was worth it, as I didn't feel particularly good yesterday.

Diet
Sucked.

faus
09-15-2004, 03:17 PM
September 15, 2004

Workout - 12:05 pm @ HC Village
Warmup – Dynamic stretching, overhead squats, rotator cuff complex
Squats - 155x12, 185x10, 225x5, 260x2, 305x2, 2
Leg Press - 270x10, 360x10, 450x10, 540x8, 630x4
Stiff Leg Deadlifts - 135x8, 155x8, 175x6
Curls - 45x15, 65x12, 95x8, 105x4
Incline Alt DB Curls - 40x8
Incline Hammer Curls - 40x6
Cybex Calf - 210x15, 280x12, 12

I was disappointed in this workout. The first reps on each of the sets of squats were easy, but the second reps both were a real struggle. I was psyched to get to the gym and had a lot of energy, I was just a weak little pansy-ass.

Comments
Didn't sleep for crap last night, and got up early. Still, I don't feel too bad overall.

faus
09-17-2004, 04:53 PM
September 16, 2004

Workout - 12:20 pm @ HC Village
Warmup - Recumbent bike for 5 minutes, rotator cuff complex
Smith Incline Press - 115x15, 135x10, 155x8, 175x6, 215x3, 225x4, 3, 225x3 +135x11
Chins - BWx12, 8, 6
HS Iso Rows - 180x10, 230x8, 7
DB Upright Rows - 30x12, 35x10, 40x8 +30x8 +20x8
Seated Side Laterals - 25x8, 8
+Bent Laterals - 25x10, 10

Another disappointing workout. I felt tired and weak. Used the Smith for Inclines because there wasn't anyone there to spot me again. My arms were toast from the previous day's curls, so back was really hard to work because my arms were so weak.

Comments
It's no surprise my workout sucked, considering I got about 3 hours of sleep. My body feels fatigued.

faus
09-17-2004, 05:11 PM
With another week of doubles and "max week" remaining in this cycle, I'm cutting this cycle off prematurely. My body doesn't seem to be recuperating very well, and I really don't want to max with my shoulder the way it is. Overall, I'm satisfied with how most of this cycle went, but a little disappointed in the weights I was using for squats. I'm taking Friday through Sunday off and starting a new mini-cycle on Monday.

To switch things up, I'm going to a 3-way split, hitting each bodypart, for the most part, just once a week. The split will be:
Workout 1 - Chest, Upper Back, Abs
Workout 2 - Lower Back, Legs, Forearms
Workout 3 - Shoulders, Biceps, Triceps (maybe Abs again)

I'm still working out the exact details, but with this split, I'll be increasing volume a little since the major bodyparts are only being trained once a week. The rep range will vary depending on the bodypart, but most upper body exercises will be around 6-15, lower body 10-20 reps. The intensity will lighten up initially and will progressively increase weekly, until I'm at about 70%-80%, depending on the rep-range.

I haven't been keeping close tabs on my diet as of late, but I need to start. I want to eat between 2400-2600, which is right on to slight above maintenance.

faus
09-20-2004, 02:19 PM
September 20, 2004

Bodyweight (Pre-workout) - 162.5 lbs

Workout – 12:10 pm @ HC Village
Warmup – Elliptical Exerciser (5 minutes), rotator cuff complex
Bench Press – 115x15, 135x10, 165x2, 2, 2, 195x6, 6, 5
DB Incline Press – 70x8, 8, 8
Dips – 25x10, 10
Flat DB Flyes – 30x15, 15
Chins – BWx12, 9
Pulldowns – 100x10, 10
Cable Rows – 100x10, 10, 10
Barbell Rows – 115x10, 10, 8
Upright Rows – 75x10, 10
+DB Shrugs – 70x10, 10
Vertical Leg Raise – 0x15
+Weighted Crunch – 35x15

I definitely chose too much for a starting weight on bench press, and will probably only increment 5 pounds next week. It’s been quite a while since I’ve done cable rows and pulldowns, so I started pretty light and I got a really good pump out of both of them. My forearms were so pumped after the barbell rows, I had a hard time gripping onto anything afterwards. I wanted to do another set of abs, but they immediately cramped as soon as I bent down, so I decided that I'll have to live with one superset today. I was pretty tired afterwards, but I think my cardence and rest periods were dead on since I completed the workout well under an hour.
All in all, I'm pleased with this first workout of my new 4-week cycle.

Comments
Got a decent amount of sleep last night. I took a power-nap at about 7:00 pm last night, and was in bed before 10:00. I was awake for about 15 minutes at about 2:30, but I did eventually fall asleep until 6:30 this morning.

Diet
Calories - 2369
Carbs - 281 (45%)
Protein - 206 (34%)
Fat - 55 (21%)

faus
09-23-2004, 09:39 AM
September 22, 2004

Workout – 12:15 @ HC Village
Warmup – Elliptical (5 min), rotator cuff complex
Leg Press – 200x10, 290x10, 380x10, 470x12, 10, 10
+DB Lunge – 40x6, 6, 6
Good Mornings – 135x10, 155x6, 175x6, 6, 6
Leg Extensions – 40x20
HS Seated Leg Curls – 70x15, 15, 12
Cybex Calf – 200x15, 270x15, 15
Seated Calf – 90x16, 15

I was sucking wind pretty good with this workout. I think I chose weights a little heavier than I should have because I really wanted to stay around 15 reps for a lot of these exercises for this workout. I’ll just use a very small increment next week. I was annoyed that someone was using the rack when I started, so I had to start with leg press, but c’est la vie. Didn’t do forearms, but I think now that I’ve gone through this routine once, I can get a rhythm and be able to do forearms within the time frame.

Comments
Decent amount of sleep. Chest is still kind of sore.

Diet
I lost track after work, but I think it was good. Calories was somewhere around 2600-2700, carb/protein/fat ratios I beleve were also good.

faus
09-27-2004, 05:23 PM
September 27, 2004

Bodyweight (Pre-workout) - 162.5 lbs

Workout - 12:20 pm @ HC Village
Warmup - Elliptical (5 min), rotator cuff complex
Bench Press - 115x15, 135x10, 165x2, 2, 2, 200x6, 6, 6
DB Incline Press - 75x8, 7, 70x7
Dips - 35x12, 10, 10
Flat DB Flyes - 35x15, 15
Chins - 0x12, 8
Pulldowns - 110x12, 12
Low Rows - 110x10, 10, 10
Barbell Rows - 120x10, 10, 10
Upright Rows - 80x10, 10
+DB Shrugs - 70x12, 12

This workout last 5-7 minutes too long, and I didn't do abs. I don't know if I was resting too long, or if the workout is just too long in general.

Comments
Got about 7 hours of sleep, but it wasn't very restful. I consider last week a complete loss of a week. My diet sucked, and I only got in two workouts. This week will be better.
It's been a while since I've done a bodypart-once-a-week program, but I'm remembering why I don't like them. For legs and lower back, that seems fine, but for most of my upper body, it just feels like training it twice a week is more effective. Nonetheless, I'm going to try to stick with this program for no less than 4 more weeks (since I won't count last week) before I switch back up.

faus
09-28-2004, 04:18 PM
September 28, 2004

Workout – 12:20 pm @ HC Village
Warmup – Ellitical (5 mins)
Good Mornings – 135x10, 155x6, 185x6, 6, 5
Leg Press – 290x15, 380x10, 470x13, 12, 12
+DB Lunge – 35x6, 6, 6,
Leg Extensions – 45x20
HS Seated Leg Curls – 75x15, 12, 10
Wrist Curls – 100x15, 15
+DB Rev Wrist Curls – 25x15, 15
Standing Calf Raise – 200x15, 260x15, 12
Seated Calf Raise – 100x17, 17
G0 Rope Crunch – 60x15

This workout wasn’t any easier than last week, but I definitely felt more comfortable with the routine as a whole. Between going with 35’s and correcting my breathing, lunges went a lot better, though I still felt like throwing up and passing out after each superset. Felt like puking during the last 5 reps of leg extensions, and had a b*tch of a time walking down the stairs after them as well!

Comments
Another 7 hours of sleep last night, but again, it didn’t feel too restful. My chest and back are a little sore, but not nearly as sore as last week.

faus
10-01-2004, 11:02 AM
September 30, 2004

Workout – 12:00 pm @ HC Village
Warmup – Elliptical (5 mins), rotator cuff complex
Arnold Presses – 25x12, 30x8, 40x8, 8, 12
+DB Squat Upright Rows – 25x12, 40x8, 8, 8
Side Laterals – 30x8 +20x8 + 12x8
DB Bent Laterals – 25x10, 10, 10
Incline Curls – 25x12, 30x8, 8, 7+3
Curls – 75x8, 8
Close Grip Bench Press – 135x10, 155x8, 8, 8
Decline Tri Ext – 40x15, 15
Vert Bench Leg Raise – 0x20, 15

Pretty good workout. My shoulder didn’t bother me all week, and I think the light weights for this workout helped to not aggravate it. I am very frustrated at how weak I am at incline curls. My left arm was really struggling on the last two sets, and was toast doing straight bar curls. I also took it easy on the triceps as well, hoping to get in some more reps and gradually increase the weight so as not to aggravate my elbow. I will definitely be doing abs on this day as well, though I would like to get in a couple more sets in this workout, and do a set or two on another workout day.

Comments
Didn’t sleep for crap again. I missed my cardio workout yesterday, and probably will not get one in on Friday. I’ve gotta get that schedule worked out.

faus
10-05-2004, 08:59 AM
October 4, 2004

Bodyweight (Pre-workout) - 165 lbs

Workout – 12:15 pm @ HC Village
Warmup – Elliptical (5 mins), rotator cuff complex
Bench Press - 115x15, 135x10, 165x2, 2, 2, 205x6, 5, 6
DB Incline Press - 80x8, 7, 6
Dips - +45x12, 11, 10
DB Flat Flyes - 35x15, 15
Chins - 0x10, 9
Pulldowns - 120x12, 10
Low Rows - 120x12, 12, 12
Barbell Rows - 125x10, 10, 10
Upright Rows - 85x10, 8
+DB Shrugs - 80x10, 8

Decent workout, again, slightly longer than I would like. But after three workouts, I think it's safe to say that this workout is just going to take this long because of the total number of sets. I used an even wider grip on chins, almost to the end of the angled chin bar, and that made the chins a lot harder, but I don't necessarily think they were any more effective that way.

Comments
Slept ok, but considering I am still trying to catch up from the other night, I still felt tired. My bodyweight concerns me a little, but I'm going to try not to worry about it too much. If I put on a couple more pounds and don't like what I see, then I'll be concerned.

Focused70
10-05-2004, 09:48 AM
hi cartman. longtime no see... ;)

Stash

BIG C
10-05-2004, 11:03 AM
Good job on pressin/ rowin! :thumbup:

faus
10-05-2004, 03:35 PM
Big C - Thanks!

Soba - Yeah, I've been slacking! My workouts are a half-hearted attempt to "back off" a bit, since I can't get myself to actually take a week off. Nonetheless, my joints have stopped hurting, which is why I wanted to reduce the intensity.

faus
10-05-2004, 03:59 PM
October 5, 2004

Workout – 12:10 pm @ HC Village
Warmup – Ellitical (5 mins), rotator cuff complex
Good Mornings – 135x10, 155x6, 195x6, 6, 6,
Leg Press – 295x12, 385x12, 12, 12
+DB Lunge – 35x6, 6, 6,
Leg Extensions – 50x20
Standing Leg Curls - 35x15, 15, 15
Standing Calf Raise – 200x15, 270x13, 12
DB Wrist Curls – 30x15, 20
+DB Rev Wrist Curls – 25x15, 15
Seated Calf Raise – 110x20, 20
G0 Rope Crunch – 80x10

Had to use a different leg press machine that has a heavier sled and a different angle, which is why the weight is different than the previous workout (weights on leg press reflect only the amount loaded, discounting the weight of the sled). Anyway, I had to use the other machine because some bozo was "using" the one I usually use. Actually, he was talking on his goddam cell phone! Get the FCK OFF THE PHONE, YOU FCK! I can understand taking a call for some emergency, but if you're going to stand around chatting, get the f*ck out of the gym! And, of course, the same jerk-off was using the seated leg curl when I needed it. At least he offered to let me work in with him, but I was still pissed off and didn't want to be around him at all. He said he'd be done in 6 minutes. I was thinking "does that include any phone calls you may tender?" I wasn't going to wait around, so I did standing leg curls. Ok, I'm done venting....
Leg extensions were pretty good. I made it to 17 before I felt like I was going to blow chunks.

Comments
Only got about 6 hours of sleep, but it was pretty restful. Pretty serious DOMS in the pecs.

Focused70
10-05-2004, 04:58 PM
I hear you on the cell phone thing. Was part of the reason why I bailed early last night. I wanted to use the Smith for seated millies but of course someone was in the rack, sitting down on a bench and talking on his cell. :swear:

The free rack was being used by someone doing cleans. :bow:

You can sort of tell who are the hardcore trainers and who are the wannabes at my gym....hell, I don't even hang out there nearly enough and I could tell who's who.

Nice job, Cartman. ;)

Stash

faus
10-08-2004, 09:51 AM
October 7, 2004

Workout - 12:05 pm @ HC Village
Warmup - Elliptical (5 min), rotator cuff complex
Arnold Presses - 25x12, 35x8, 45x11, 10, 10
+DB Squat Upright Rows - 25x12, 45x8, 8, 8
Side Laterals - 30x10 + 20x8 + 12x8 + 10x8
Bent Laterals - 30x10, 10, 8 + 12x10
Incline Curls - 25x12, 35x8, 35x7 + 25x?, 30x6 + 20x?
Curls - 80x8, 80x7+1 + 75x4 + 65x5
Close Grip Bench Press - 135x10, 165x8, 7, 5 + 155x3
Decline Tri Extension - 50x10, 10 (plates only, weight of bar not included; used "heavy" EZ bar)

The workout ran longer than previously, possibly because of the additional drop sets, or possibly because of having to go back and forth looking for benches to use during shoulders and biceps. Regardless, I didn't do any abs, and I probably needed to. Shoulder work was good, but I didn't seem to have the strength doing bent laterals, and I definitely wasn't at "peak" contraction on the last set of bent laterals with 30's, which is why I made it a drop set. I was surprised that my shoulders and tris fatigued so quickly on close grip bench.

Comments
Not a good night's sleep, but overall stress level has been quite low as work has been somewhat laid back.

faus
10-12-2004, 10:17 AM
October 11, 2004

Bodyweight (Pre-workout) - 164 lbs

Workout – 12:10 pm @ HC Village
Warmup – Elliptical (5 mins), rotator cuff complex
Bench Press - 115x15, 135x10, 175x2, 2, 2, 215x6, 6, 6
DB Incline Press - 85x8, 5.5, 75x7
Dips - +55x12, 9, +45x11
DB Flat Flyes - 40x15, 35x15
Chins - 0x13, 7
Pulldowns - 130x12, 8
Barbell Rows - 135x12, 10+2, 8+2+2
Upright Rows - 85x11, 9
+DB Shrugs - 80x12, 9

I dropped low rows and the workout still ran long. I must have been taking extra rest somewhere, but I don't really know where. Nonetheless, I was pleased, overall, with the workout. 215 was easy for bench, and would have been easier if I didn't have to unrack the bar by myself.

Comments
Decent amount of sleep, but I woke up tired. I'm still a little concerned about my weight, so this week, my diet will be better.
This is the last week that I will be doing the bodypart-once-a-week program that I've followed for about four weeks. I will be cutting back on volume again and going to a twice-a-week program, though that will more than likely entail trying to get a workout on Saturdays, which is always sketchy.

faus
10-12-2004, 01:20 PM
October 12, 2004

So I decided not to workout today (legs) because I have to get some stuff done at work, and wanted do minimize my lunch break. And since I didn't get a chance to pack my lunch before I left the house, and the fact that I was pretty hungry come 11:30 this morning, I figured it wouldn't be a big deal to miss. Besides, I've got tomorrow and Thursday to workout, so no big deal.

So I'm walking up the parking ramp with a co-worker and this lady walking the other direction says "I always admired your legs." I didn't think anything of it, until it donned on me that Richard and I were the only ones around. I turned around and she said, "They look really strong." Talk about a guilt trip for missing a workout! (And yes, it was directed at me because I'm wearing shorts and Richard was wearing baggy jeans!) :redface:

faus
10-13-2004, 05:46 PM
October 13, 2004

Workout – 11:55 am @ HC Village
Warmup – Ellitical (5 mins)
Good Mornings – 135x10, 155x6, 205x6, 6, 5
Leg Press – 295x12, 385x14, 12, 12 (used "heavier" sled again)
+DB Lunge – 40x6, 5, 5,
Leg Extensions – 60x20
Standing Leg Curls - 40x15, 15, 13
Standing Calf Raise – 200x15, 280x12, 12
Wrist Curls – 110x12
+Rev Wrist Curls – 40x15
Seated Calf Raise – 120x17, 17
G0 Rope Crunch – 70x15, 12

Good mornings were hard. My leg press/lunges superset almost made me puke, as did the leg extensions. So overall, not a bad workout! :thumbup: Wrist curls really hurt my wrists, so I stopped. Plus, since I'm doing arms tomorrow, I didn't want to have my forearms totally trashed.

Comments
Didn't sleep for sh*t last night. My chest and shoulders are unexpectedly sore today.

faus
10-16-2004, 09:23 PM
October 15, 2004

Workout - 11:50 am @ HC Village
Warmup - Recumbent bike (5 min), rotator cuff complex
Arnold Presses - 25x12, 35x8, 50x8, 7, 8
+DB Squat Upright Rows - 25x10, 50x6, 6, 6
Side Laterals - 35x6 + 25x6 + 15x8 + 10x6
Bent Laterals - 35x8, 7, 30x9
Incline Curls - 25x12, 35x8, 6.5
DB Alt Curls - 30x6
Curls - 85x8, 5
Close Grip Bench Press - 135x10, 75x8, 5

In addition to the fact that I was drowning in my own snot, I felt pretty lousy as well. Not as lousy as yesterday, but still pretty bad. I probably shouldn't have worked out at all, but I wanted to. After the first two exercises, I just gradually felt worse and worse. By the time I got to arms, I didn't have anything left.

Comments
Got a really crappy night's sleep again. I was running a fever last night, slept like crap, and woke up feeling like crap again.

BIG C
10-17-2004, 03:07 AM
Everybody has a workout like that. I had one just last week.

Keep hittin it Bro! :thumbup:

ryuage
10-17-2004, 09:26 AM
hope you feel better.

faus
10-19-2004, 08:50 AM
BIG C, ryuage - Thanks. I don't know if its allergies, a virus, or some combination, but I'm still drowning.

faus
10-19-2004, 08:57 AM
October 18, 2004

Bodyweight (pre-workout) - 162.5 lbs

Workout - 12:05pm @ HC Village
Bench Press - 115x15, 135x10, 165x2, 185x2, 225x4, 205x5, 5
DB Incline Press - 65x12, 9, 7
Side Laterals - 30x10, 8, 6 + 20x6 + 16x6 + 10x6
DB Squat Upright Rows - 50x8, 8, 7
Curls - 50x15, 60x10, 70x8, 7 (fixed bars)
Decline Tri Ext - 60x20, 15 (fixed bar)
BM Crunch - 30x15, 15

The workout wasn't as bad as Friday, but it still wasn't very good. I'm sure that being sick all weekend and not getting much rest were contributing factors (I know, excuses, excuses!). But last week 215x6 was pretty easy, and although I probably could have gotten a 5th rep with 225 had I had a spotter, I was disappointed. I cut down on my rest times as well.
I spontaneously changed my workout because a) someone was using the power rack doing squats b) I wasn't feeling so great to do squats c) I remembered how my back and biceps workouts are better if I work them different days. So I guess I'll be doing legs and back tomorrow, which I never like doing together either, but I can cope with it. Ideally, if my schedule were a little more flexible, I'd do a 3-on/1 or 2-off, but I'm not that lucky.

Comments
Another not-so-great night's sleep. My head and chest are still really congested.

faus
10-19-2004, 04:39 PM
October 19, 2004

Workout - 12:00pm @ HC Village
Warmup - Elliptical (5 mins)
Squats - 155x12, 185x10, 225x8, 8 (narrow stance, ATF, continuous tension)
Leg Extensions - 60x20
HS Iso Rows - 90x12, 110x10, 130x12, 12 (wide, overhand grip)
Cable Rows - 110x12, 12 (medium, overhand grip)
Rear Delt Machine - 60x12, 10
+DB Shrugs - 60x10, 10
Behind Back Wrist Curls - 85x20, 20
Preacher Rev Wrist Curls - 20x20, 20
HS Seated Leg Curls - 70x15, 15
BM Standing Calf Raise - 200x15, 260x13, 13

Not a bad workout. It was intended to be a little "easier" since I haven't been feeling well. The narrow stance on squats were interesting, just because my ankles didn't bother me like they usually do going narrow ATF. I could have done more reps, but like I said, I took it easy. The overall workout time was perfect. I'll probably try to gradually increase the intensity, but keep the overall number of working sets the same. Based on my workout yesterday and today's workout, I'll probably cut down a set or two on a chest and shoulder exercise so I don't overtax my CNS.

Comments
Got a lot better sleep since I took some flu medicine before going to bed. Woke up feeling better, but I'm still coughing up a lung and my nose is still pretty stuffy and runny.

faus
10-21-2004, 01:35 PM
October 21, 2004

Workout - 12:05pm @ HC Village
Warmup - Elliptical (5 mins), rotator cuff complex
Incline Press - 95x15, 115x10, 135x10, 155x8, 175x6, 4 (wtf?) :swear:
Side Laterals - 30x12, 10, 7 + 20x6 + 15x6 + 12x6
DB Squat Upright Rows - 50x8, 8, 8
+DB Upright Rows - 20x6
Curls - 45x12, 65x10, 75x9, 9, 8
Hammer Curls - 35x6
Close Grip Bench Press - 135x10, 155x10, 175x4 + 155x3 + 135x3
Dips - BWx15
Vertical Bench Leg Raise - BWx20

I don't know if I was distracted or if I am just a pussy (probably a bit of both). I was well rested, so I thought this would be a kick-ass workout, but it wasn't.

Comments
Got almost 9 hours of sleep last night, which is amazing for me. Legs are still a little sore from Tuesday.

ryuage
10-21-2004, 04:45 PM
what's up with the 0x15? you forget to do em... or you couldn't do em..

faus
10-22-2004, 02:24 PM
0 means I didn't add any weight, since I usually do these (dips) weighted. So as not to confuse innocent onlookers, I'll change the notation to BW (bodyweight).

lilmase1153
10-22-2004, 02:39 PM
nice w/o man keep up the good work

GrumpyTX
10-22-2004, 02:58 PM
Nice journal Faus. Some good weights your throwing around. Nice job.

faus
10-25-2004, 11:07 AM
lilmase1153, GrumpyTX - Thanks for the support.

I'm going to figure out how I want to schedule my workouts this week and try to stick to it. The problem is that Friday is our "team lunches," and as I cannot seem to consistently get into the gym to workout on Saturdays.
What I think I'm going to do is to workout Mon/Tue/Thu/Fri this week, skipping the lunch, then workout Mon-Thu next week, with the intent of going to the lunch. I hate working out 4 days in a row then not workout out for 3 days, but it's probably better than 2-on/1-off/1-on/3-off.

txterry
10-25-2004, 12:52 PM
Nice workout faus!
If I dont go to the gym for a few days I seem to lose motivation to workout, I figure it must be hard for you as well.
Spending a lil time in this forum feeds my motivation tho.

faus
10-25-2004, 02:09 PM
txterry - Welcome to my journal, fellow Texan!
Though I will sometimes do a once-a-week cycle, I feel that my body responds better if I am able to work a bodypart no less than twice a week, and I've had a couple of successful HST cycles of 3-times a week per bodypart. I do okay by squatting and deadlifting just once a week, but my upper body doesn't seem to respond as well to once a week training. In an ideal situation, I'd workout 3-on/1-off fashion, but that schedule is not conducive to the family situation.

faus
10-25-2004, 02:18 PM
October 25, 2004

Bodyweight (pre-workout) - 164 lbs

Workout - 12:15pm @ HC Village
Bench Press - 115x15, 135x10, 165x2, 175x2, 185x2, 205x8, 5, 5
DB Incline Press - 70x12, 8
Side Laterals - 35x10, 30x10, 8 + 20x7 + 15x6 + 10x6
DB Squat Upright Rows - 50x8, 8, 8
Seated DB "Wall" Curls - 20x12, 25x10, 30x8, 25x8
Incline Tri Ext - 65x20, 10
+Bench Dips - BWx20, 10
BM Crunch - 35x15, 15

Felt pretty weak. I decided to lighten up on the first set of bench presses after my grotesque failure last week. The first set felt good, but I was disappointed in the succeeding sets. Did super-strict db curls and my performance was laughable. My left forearm is so goddam weak it's pathetic. Kept reps for triceps high to avoid problems I've had with my elbows and forearms doing heavy extensions.

Comments
Didn't get a good night's sleep since the wife wasn't home and the baby woke up pissed off. Was awake until about 2:30 am, then slept until about 7:00.

faus
10-27-2004, 10:09 AM
October 26, 2004

Workout - 12:15 pm @ HC Village
Warmup - Elliptical (5 mins), rotator cuff complex
Squats - 155x12, 185x10, 225x8, 245x6, 225x8 (narrow stance, ATF, continuous tension)
HS Iso Rows - 110x12, 130x12, 12 (wide, overhand grip)
:micro:
This was truly one of the worst workouts I've ever had. I believe that I have hit total CNS failure. I could tell on the first set of 225 on squats, I didn't feel right. 245 felt totally wrong, and after that it was like I could hardly even pick up a 45 lb plate. Rather than plow through the rest of the workout, I just left.

Comments
Woke up with triceps sore (good), but the rest of my body felt totally beat up, like I had participated in some knock-out-drag-out fight (bad). I haven't been resting that well over the past 5 or so days, so I think it finally caught up with me.
I'm going to take the rest of the week off, then ease into it again next week. Next week, I'm going to cut the volume even more, reduce the intensity, and gradually build up the intensity for the holiday season bulk and take advantage of the grotesque quantities of food that will be consumed during the holiday season.

faus
11-01-2004, 02:10 PM
November 1, 2004

Pre-workout bodyweight - 162 lbs

Workout - 12:00 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Incline Press - 95x15, 105x15, 15
DB Bench Press - 35x15
Barbell Rows - 45x15, 85x15, 15
Press Behind Neck - 45x15, 65x15, 15
Upright Rows - 55x15
Shrugs - 135x15
Close Grip Bench Press - 95x15, 15
BM Weighted Crunch - 20x15, 15

Nice and easy workout. Reps were slow and controlled, and felt a burn on pretty every working set. Good to get back in the gym!

Comments
Getting back into it after an ultra-short layoff. The next two weeks will be the recovery/conditioning weeks. It's a 4-day split, each bodypart being trained twice a week. The weight will be increased with every workout, reps will stay around 15 for conditioning and lactic acid buildup.

faus
11-03-2004, 04:38 PM
November 3, 2004

Workout - 12:10 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Squats - 155x15, 15, 12
Leg Extension - 40x15
Stiff Leg Deadlifts - 95x15, 11
Standing Leg Curls - 25x15
BM Standing Calf Machine - 200x15, 230x15, 15
Curls - 45x15, 50x15, 15
Reverse Curls - 20x15, 15 (straight fixed-weight bar)
Wrist Curls - 60x20, 20

I don't know about doing squats and stiff leg deadlifts in the same workout. My lower back was really burning during this workout. Everything was pretty light as intended, but my left ankle was really bothering me, which made squatting and calf raises really painful. My right wrist was also bothering me as well. Hopefully, since I'm keeping weights light this week, both problems will rectify themselves.

Comments
Slept like crap. Didn't workout yesterday because of the election and because of a birthday celebration I had to go to. That means I'll be working out three days in a row this week to make up for my lost day.

faus
11-05-2004, 11:09 AM
November 4, 2004

Workout - 12:00 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Incline Press - 95x15, 115x15, 15
DB Bench Press - 40x15
Barbell Rows - 45x15, 100x15, 15
Cable Low Rows - 100x15
Press Behind Neck - 45x15, 75x15, 15
Upright Rows - 65x15
Shrugs - 155x15
Close Grip Bench Press - 105x15, 15
BM Weighted Crunch - 25x15, 15

Another absurdly easy workout. I think I need to add another set of rows, but I'll have to gauge that as the weight increases next week.

Comments
Nothing special. Not getting enough rest, and with family in town, I don't suspect I'll be getting much rest for the rest of the week.

faus
11-05-2004, 11:20 PM
November 5, 2004

Workout - 12:45 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Squats - 155x15, 170x15, 12
Leg Extension - 50x15
Stiff Leg Deadlifts - 105x15
Standing Leg Curls - 30x15, 15
Curls - 45x15, 55x15, 15
Reverse Curls - 30x15, 15 (straight fixed-weight bar)
Wrist Curls - 70x15, 15
BM Standing Calf Machine - 200x15, 240x15, 15

I really hate 15's for squats! My lower back was really burning on the second set of squats, and the deadlifts. If I continue doing deadlifts in the same workout as squats, I may have to move it after I do bi's and forearms to give my lower back a longer break.

Comments
It goes without saying that I didn't get enough rest last night. My hamstrings are still a little sore from the previous workout.

faus
11-08-2004, 01:34 PM
November 8, 2004

Pre-workout bodyweight - 163.5 lbs

Workout - 12:15 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Incline Press - 95x15, 115x10, 125x15, 15
DB Bench Press - 45x15
Barbell Rows - 85x15, 110x15, 15, 12
Cable Low Rows - 110x15
Press Behind Neck - 45x15, 80x15, 15
Upright Rows - 70x15
Shrugs - 165x15
Close Grip Bench Press - 115x15, 15
BM Weighted Crunch - 30x15, 15

Still pretty easy. Surprisingly, I really breezed through this workout with a lot of energy. The surprising thing is that with all the family in town this weekend, I got very little rest and my diet was total crap! Anyway, I liked the additional set of barbell rows, and wanted to do another set of cable rows, but my forearms were burning so bad that I could hardly hold onto the bar anymore. This proved troublesome on shrugs as well, where I had to use the fat "square" bar to top things off. But overall, I was satisfied with the workout.

Comments
Got a lot of sleep last night, though some of it wasn't very restful. The good news is that stress is very low at work for now.

faus
11-10-2004, 05:24 PM
November 10, 2004

Workout - 12:00 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Squats - 155x15, 185x15, 12
Leg Extension - 60x15
BM Standing Calf Machine - 200x15, 250x15, 13
Curls - 45x15, 60x15, 15
Reverse Curls - 40x15, 15 (straight fixed-weight bar)
Stiff Leg Deadlifts - 115x15
Standing Leg Curls - 35x15, 15
Wrist Curls - 80x20, 18

Have I mentioned that I really hate 15's for squats! The workout was pretty good. I did some curl-jockeying before I did hamstrings, which really saved my back. All the weights seem dead-on, except for curls, which still seem a little light. I may jump to 70 on Friday.

Comments
I've been getting more sleep, but it has been only marginally "better" sleep. Also, since I had a dentist appointment yesterday, I got an extra day of rest before today's workout, but like last week, I'll be doing 3-in-row this week. I may be hurting during Friday's workout.
I decided that next week I will follow the same routine, continue with the progressive overload, and shoot for reps between 10-15. I expect to be close to a 15 RM on Friday. For those exercises that Friday really is a 15 RM weight, then the next week I will increase the weight, but drop to 10 reps. For exercises that I don't quite seem to be at a 15 RM yet on Friday, I will shoot for 12-15 reps next week. I've been enjoying this workout, so I may continue with it through the holiday season, keeping the volume low but continuing increasing the intensity.

faus
11-11-2004, 01:38 PM
November 11, 2004

Workout - 12:10 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Incline Press - 95x15, 115x10, 135x15, 12+3
DB Bench Press - 50x15
Barbell Rows - 85x15, 115x15, 15, 15
Cable Low Rows - 120x15
Press Behind Neck - 45x15, 85x15, 15
Upright Rows - 80x15
Shrugs - 175x15
Close Grip Bench Press - 125x15, 14
+Bench Dips - BWx15
BM Weighted Crunch - 35x15, 15

Pretty good workout. Again, I breezed through most of it by reducing my rest periods, sometimes to around 30 seconds. I used straps on the last set of barbell rows, cable rows, and shrugs, and they helped me squeeze out the last couple of reps in each set.

Comments
Got a decent night's sleep last night. I think I've been eating more the last couple of days knowing that I'm close to a 15 RM in most of my exercises, and because I'm having to workout three days in a row again. I've been pretty happy with my recuperation, though I shouldn't be overtaxing my CNS with these workouts. I'm definitely prepared to increase the intensity over the holiday season.

faus
11-14-2004, 09:02 PM
WARNING!!! Shopping is hazardous to one's health!!!
I hate shopping. I had to do it last weekend with family in town, and then had to go again this weekend to shop for the kids. Woke up this morning and somehow I tweaked my back/hip again. I'm sure it had to have happened yesterday while we were shopping. I ended up carrying the kids quite a bit during that time.

I missed Friday's workout because of our group lunch, and since I didn't get t workout this weekend, I'm really itching for tomorrow's workout! Hope my back improves fast.

faus
11-15-2004, 03:50 PM
November 15, 2004

Pre-workout bodyweight - 164.5 lbs

Workout - 12:10 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Incline Press - 95x15, 115x10, 145x10, 10
DB Bench Press - 55x10
Barbell Rows - 85x15, 125x10, 10, 10
Cable Low Rows - 120x10, 10
Press Behind Neck - 65x15, 95x10, 10
Upright Rows - 85x10
Shrugs - 185x10
Close Grip Bench Press - 135x10, 10
+Bench Dips - 10x12
BM Weighted Crunch - 40x15, 12

Inclines felt heavy, but maybe I wasn't completely warmed up yet. Everything else felt pretty light. My hip didn't bother me, but the real test will be squatting tomorrow.

Comments
Had a rough night last night, and didn't wake up feeling very rested. My hip still feels a little tight, but it doesn't hurt as bad as yesterday. Hopefully, it won't bother me at all doing squating tomorrow.
I'm going to have to start recording my waist and caliper measurements. I'm a little concerned about my weight consistently going up, though I haven't noticed my waist size going up. Unless I get super paranoid, I expect to be up to about 170 by the end of this holiday season, and though some percentage of it will be water and fat, I certainly don't want the majority of that weight to be fat.

faus
11-16-2004, 02:37 PM
November 16, 2004

Workout - 12:05 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Squats - 155x15, 185x10, 200x10, 10
Leg Extension - 70x12, 12
BM Standing Calf Machine - 200x15, 260x15, 13
Curls - 45x15, 75x10, 10
Reverse Curls - 50x10, 10 (straight fixed-weight bar)
Stiff Leg Deadlifts - 115x10, 125x10
Wrist Curls - 90x15, 12
Standing Leg Curls - 40x15

I feel like I'm getting weaker in squats. More accurately, I seem to get more winded with each workout I do squats. I thought this workout would be a breeze, but I was surprisingly tired. My hip didn't really bother me doing squats or stiff leg deadlifts, but I definitely felt some discomfort.

Comments
bleh

faus
11-23-2004, 09:43 AM
November 19, 2004

Workout - @ HC Village
Incline Press - 95x15, 115x10, 135x?, 155x10, 9+2
DB Press - 60x10, 9
Barbell Rows - 85x15, 105x10, 135x10, 10, 10 (last set with underhand grip)
Cable Rows - 130x10, 10
Press Behind Neck - 65x15, 105x10, 10
Upright Rows - 75x10, 90x10
Shrugs - 205x12
Close Grip Bench Press - 145x12, 10
+Bench Dips - 20x12
BM Crunches - 45x12, 11

Needed to get this workout in since I went to lunch yesterday and will not be working out this weekend.

faus
11-23-2004, 09:43 AM
November 22, 2004

Bodyweight (pre-workout) - 165 lbs

Workout - 12:15 pm @ HC Village
Leg Press - 200x15, 270x12, 360x10, 450x10, 500x10, 540x10, 10
Leg Extension - 80x12, 12
BM Standing Calf - 200x15, 270x15, 12
Curls - 45x15, 65x8, 80x10, 10
Rev Curls - 60x8, 8
Stiff Leg Deadlift - 95x10, 135x10, 10
Leg Curls - 50x15
Behind Back Wrist Curls - 100x12
Wrist Curls - 100x10

Some genius broke the adjuster pin on the power rack, so I decided to do leg press rather than walk to the other workout area to use the other rack, which I don't like to use. I'm not liking the way wrist curls are feeling anymore, so I will have to figure out what other exercises to do. More than likely, I may do them behind the back with the olympic bar, or start using dumbbells, or maybe switch to hammer curls.

Comments
Today is the first day of the holiday season bulk. Unfortunately, it probably has begun prematurely as my weight continues to increase. Hopefully, by the start of the year, I will weigh no more than 170 lbs, then I will probably alter my diet and start cutting, and switch my routine back to a strength-oriented cycle.

Diet
I was supposed to keep track of what I ate today, but I didn't. I'll have to try again tomorrow.

Focused70
11-23-2004, 10:07 AM
Hi Cartman.

Lookin' good here.

Stash

faus
11-24-2004, 08:49 AM
November 23, 2004

Workout - 12:15 pm @ HC Village
Incline Press - 95x15, 115x10, 135x6, 165x10, 7+1+155x2
DB Press - 65x8, 7
Barbell Rows - 85x15, 105x10, 145x10, 10, 10 (last set with underhand grip)
Cable Rows - 140x10, 9
Press Behind Neck - 65x15, 95x8, 115x10, 8
Upright Rows - 75x10, 95x10
Shrugs - 215x12, 9
Close Grip Bench Press - 155x12, 9
+Dips - BWx10
BM Crunches - 50x10, 10

With the extra couple of sets thrown in here and there, my workout ran a little longer than it should. I did take a little breather before starting shoulders because I was feeling kind of wiped after chest and back. To no surprise, they still haven't fixed the adjuster pin on my power rack.

Comments
Legs were sore today. Didn't sleep that well. I think the flu medicine made me restless.

Diet
Unfortunately, I didn't track it today. I know I'm getting a good amount of calories, and I don't think the number of calories I'm getting is obscene. I should be getting plenty of protein as well.

faus
11-24-2004, 04:21 PM
November 24, 2004

Workout - 12:30 pm @ HC Village
Leg Press - 200x15, 290x12, 380x10, 470x10, 560x10, 10, 10
Cy Leg Extension - 80x12, 90x12, 90x10
BM Standing Calf - 200x15, 280x15, 12
Curls - 45x15, 65x10, 85x10, 6, 65x7
Rev Curls - 65x8, 6
Stiff Leg Deadlift - 95x10, 145x8, 8
Leg Curls - 55x15

Not a great workout, but decent. My arms were pretty trashed, which is no surprise since I did bi's on Mon and back yesterday.

Comments
Another crappy night's sleep. Stress level with Thanksgiving tomorrow. Hope to get a workout in on Friday or Saturday.

faus
12-22-2004, 02:10 PM
I'm returning to keeping my journal. I never stopped working out, I was just too lazy to regurgitate my workouts online. So, with only 3 days until Christmas and very little to do here at work, I figure I'd catch up and actually enter the last month's worth of journal entries.

faus
12-22-2004, 02:16 PM
November 30, 2004

Bodyweight (pre-workout) - 164 lbs

Workout - 12:15 pm @ HC Village
Incline Press - 95x15, 115x10, 135x8, 155x10, 9+1+1
DB Bench Press: - 55x10, 10
BB Rows - 85x15, 105x10, 135x10, 10, 10
Cable Low Rows - 120x10
Press Behind Neck - 65x15, 85x10, 105x10, 9
Upright Rows - 75x10, 85x10
Shrugs - 185x12
Close Grip Bench Press - 145x10, 10
+Dips - BWx10
BM Crunches - 40x15, 13

Comments
I caught the flu the day after Thanksgiving through Monday. Knowing I had not eaten well, I backed my weights back down. I figure this set me back about a week and a half, and I was right.

faus
12-22-2004, 02:18 PM
December 1, 2004

Workout - 12:20 pm @ HC Village
Leg Press - 200x15, 290x12, 380x10, 470x10, 560x10, 10, 10
BM Leg Extension - 80x10, 90x10
Stiff Leg Deadlift - 95x10, 135x8, 8
BM Standing Leg Curls - 55x15
BM Standing Calf - 200x15, 280x15, 12
Curls - 45x15, 65x10, 85x10, 8
BH Back Wrist Curls - 85x20
Alt DB Hammer Curls - 30x8

Another "break-in" workout after being sick.

ryuage
12-22-2004, 02:18 PM
nice to see you still around :)

faus
12-22-2004, 02:23 PM
December 3, 2004

Workout - @ HC Village
Incline Press - 95x15, 115x10, 135x8, 165x10, 6+2+1+1
DB Bench Press: - 60x12, 10
BB Rows - 85x15, 105x10, 145x10, 10, 10
Cable Low Rows - 130x10, 10
Press Behind Neck - 65x15, 85x10, 115x10, 9
Upright Rows - 75x10, 95x10
Shrugs - 195x12, 8
Incline Tri Ext - 40x12, 10 (weight added to "heavy" EZ bar)
Rope Pushdowns - 50x8, 7 (single pulley)
BM Crunches - 45x15

I wasn't really happy with the results I was getting on close-grip bench press, so I decided to do incline tricep extensions and rope pushdowns.

faus
12-22-2004, 02:27 PM
December 6, 2004

Bodyweight (pre-workout) - 164.5 lbs

Workout - 12:20 pm @ HC Village
Leg Press - 200x15, 320x12, 410x10, 500x10, 590x10, 10, 8 or 10???
BM Leg Extension - 90x10, 100x10
BM Standing Calf - 200x15, 290x12, 11
Stiff Leg Deadlift - 95x10, 145x10, 10
BM Standing Leg Curls - 60x12
Curls - 45x15, 65x12, 90x8, 5, 45x21 (21's)
BH Back Wrist Curls - 95x15, 15
Alt DB Hammer Curls - 30x10

faus
12-22-2004, 02:31 PM
December 7, 2004

Workout - 12:10 pm @ HC Village
Incline Press - 95x15, 115x10, 135x8, 175x8, 165x6+2, 155x6+1+1
DB Bench Press: - 65x12, 8
BB Rows - 85x15, 105x10, 155x10, 10, 9 + 135x6
Cable Low Rows - 140x10, 8
Press Behind Neck - 65x15, 85x10, 105x5, 125x8 + 115x6 + 75x3, 3, 3
Upright Rows - 75x10, 100x8
Shrugs - 205x12, 10
Incline Tri Ext - 50x12, 9 (weight added to "heavy" EZ bar)
Rope Pushdowns - 50x8 (single pulley)

My gradual increase in number of sets for inclines and rows has caused this workout to get a little longer than what I desire, so I need to start working abs in with legs and biceps.

faus
12-22-2004, 02:35 PM
December 9, 2004

Workout - 12:20 pm @ HC Village
Leg Press - 200x20, 310x15, 410x10, 510x10, 600x10, 10, 10
BM Leg Extension - 100x12, 110x10
Stiff Leg Deadlift - 95x10, 155x10, 10
BM Standing Leg Curls - 65x12
BM Standing Calf - 200x15, 300x12, 11
Incline DB Curls - 25x12, 30x10, 9
BM Machine Curls - 40x21 (21's)

I changed up my biceps routine just to "shake things up." I think I did abs this day as well, probably G0 Rope Crunches, but I didn't write it down, so I'm not sure. I may have wimped out and skipped abs entired.
Alt DB Hammer Curls - 30x10

faus
12-22-2004, 02:39 PM
December 12, 2004

Workout - 12:45 pm @ Prue
Incline Press - 95x15, 115x10, 135x8, 155x3, 3, 3, 180x7, 160x8, 7+2
DB Bench Press: - 70x9, 8
BB Rows - 95x15, 115x10, 165x6, 8, 7
Cable Low Rows - 150x8, 7
DB Press - 25x15, 35x10, 45x10, 50x8

Worked out on a Sunday to make up for my missed workout on Friday. It was an abbreviated workout, but it was better than nothing. I introduced 3x3 in my incline presses because I can tell that my slow cadence is causing me to have a sticking point about half way up on the concentric phase. I think that these 3 explosive sets will help me avoid this sticking point.

faus
12-22-2004, 02:42 PM
December 13, 2004

Bodyweight (pre-workout) - 167 lbs

Workout - 12:10 pm @ HC Village
Leg Press - 200x15, 310x15, 410x12, 510x10, 610x9, 9, 9
BM Leg Extension - 110x10, 120x10
BM Standing Calf - 200x15, 310x12, 10
Stiff Leg Deadlift - 95x10, 165x10, 8
Incline DB Curls - 25x15, 35x9, 7
+Alt DB Curl - 35x4
Alt DB Hammer Curls - 35x8

I kind of pussed out in this workout.

faus
12-22-2004, 02:46 PM
December 15, 2004

Workout - @ HC Village
Incline Press - 95x15, 115x10, 135x10, 155x3, 3, 3, 185x7, 5+1+1, 165x7
DB Bench Press: - 75x6
BB Rows - 95x15, 115x10, 175x8, 8, 6
Cable Low Rows - 160x8, 6
DB OH Press - 30x15, 40x10, 50x8, 55x7
Upright Rows - 75x10, 105x6
Shrugs - 225x12, 8
Incline Tri Ext - 40x15, 55x12, 10 (weight added to "heavy" EZ bar)
Rope Pushdowns - 60x6 + 50x3 + 40x3 + 30x4 (single pulley)

faus
12-22-2004, 02:58 PM
December 18, 2004

Workout - 10:05 am @ Prue
Leg Press - 200x20, 320x15, 420x10, 510x10, 630x10, 10, 10
Stiff Leg Deadlift - 95x10, 175x8, 8, 8
CY Rotary Calf - 200x15, 290x12, 12
Incline DB Curls - 25x12, 40x7, 6, 5
+Alt Incline DB Curls - 40x4
BH Back Wrist Curls - 115x15, 12
+Stand Front Wrist Curls - 115x8
DB Alt Hammer Curls - 35x10, 10
Crunches - +0x50
Side Crunches - +0x15

Mentally, I wasn't really into this workout. I didn't want to go this early because I knew how busy the gym would be, and I was right. But the alternative was to miss the workout altogether, which is what I didn't want to do.

faus
12-22-2004, 03:02 PM
December 20, 2004

Bodyweight (pre-workout) - 169 lbs

Workout - 12:05 pm @ HC Village
Incline Press - 95x15, 115x10, 135x8, 155x3, 3, 3, 195x6, 5 + 185x2 + 175x6
DB Bench Press - 80x8, 7
BB Rows - 95x15, 115x10, 145x6, 185x7, 7, 5+1+1+1
Cable Low Rows - 170x7, 6
Press Behind Neck - 65x15, 95x10, 115x4, 135x6, 125x6, 115x6
DB Upright Rows - 40x10, 8
Shrugs - 245x10, 6
Incline Tri Ext - 40x15, 60x10, 8 (weight added to "heavy" EZ bar)
Rope Pushdowns - 60x7 + 50x4 + 40x4 + 30x5 (single pulley)

I really wish I had had someone to spot me on inclines today. Although I expected to gain weight during this holiday season, stepping on the scale and seeing it still sucks. I'm sure I've gained fat and am retaining water, but I really hope that some of it is muscle, even if it only amounts to 1-2 lbs! My cut will start in January, hopefully the day after making a trip to watch the Cotton Bowl!

faus
12-22-2004, 03:06 PM
December 21, 2004

Workout - 12:?? pm @ HC Village
Leg Press - 200x20, 320x15, 420x12, 520x10, 630x10, 640x10, 9
BM Leg Extension - 110x10, 130x9
BM Stand Calf - 200x15, 320x11, 10
Good Mornings - 135x10, 155x10
BM Stand Leg Curl - 70x12
Curls - 45x15, 65x12, 85x8, 8, 7
BH Back Wrist Curls - 125x15, 12
DB Alt Hammer Curls - 40x9, 35x8 + 25x6
Vert Bench Leg Raise - +0x20
+Lying Bench Leg Raise - +0x10

Wimpy ab work again. I didn't feel like doing stiff leg deadlifts, hence the wimpy effort on good mornings. They still haven't fixed the goddam power rack!

faus
12-23-2004, 05:51 PM
December 23, 2004

Workout - 12:10 pm @ HC Village
Incline Press - 95x15, 115x10, 135x8, 155x3, 3, 3, 185x2, 200x5, 190x5, 185x5
DB Bench Press - 85x8, 5
BB Rows - 95x15, 115x10, 145x6, 195x6, 6+1, 6+1
Cable Low Rows - 180x8, 5
Press Behind Neck - 65x15, 95x10, 115x4, 140x6, 135x5, 125x6
DB Upright Rows - 45x10, 8
Shrugs - 255x8, 7
Incline Tri Ext - 40x15, 65x8, 8 (weight added to "heavy" EZ bar)
Rope Pushdowns - 60x9 + 50x4 + 40x4 + 30x5 (single pulley)

For some reason, I just didn't have it this workout. My lower back was still sore, but that wasn't what was bothering me. I just felt kind of tired.

Comments
Not a great night's sleep. Work stress is at an all-time low, but the holiday stress is excrutiating!

faus
12-28-2004, 10:13 AM
December 27, 2004

Bodyweight (pre-workout) - 168 lbs

Workout - 12:10 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Leg Press - 200x20, 340x15, 430x12, 520x10, 640x10, 650x10, 10
BM Leg Extension - 110x10, 140x8
BM Stand Calf - 200x15, 330x11, 8
Stiff Leg Deadlifts - 95x10, 145x6, 185x8, 8, 8
BM Stand Leg Curl - 75x10, 65x10
Curls - 45x15, 65x12, 90x8, 7, 6, 5
DB Alt Hammer Curls - 45x6 + 30x6 + 20x8
BM Crunch - 50x12, 40x15
BH Back Wrist Curls - 135x15, 11

Not a bad workout.

faus
12-28-2004, 02:20 PM
December 28, 2004

Workout - 12:15 pm @ HC Village
Incline Press - 95x15, 115x10, 135x8, 160x3, 3, 3, 185x2, 205x5, 3+1, 185x5
DB Bench Press - 90x8, 4
BB Rows - 95x15, 115x10, 145x5, 175x2, 205x6, 6, 5+2+2
Cable Low Rows - 190x6, 5
Press Behind Neck - 65x15, 95x10, 105x3, 3, 3, 140x6, 145x5, 135x5
DB Upright Rows - 50x8, 6
+Side Laterals - 20x10, 8
EZ Incline Tri Ext - 40x15, 70x8, 3 (weight added to "heavy" EZ bar)
+DB Incline Tri Ext - 15x12, 12

The workout seemed long, but timewise, it was right on 55 minutes. Of course, I didn't do shrugs today. I really wish I had had someone to spot me on inclines b/c I might have gotten a 4th rep on the second set, but the 3rd was kind of a struggle in and of itself.

Comments
Slept really good...until 2:00 am. Then I couldn't get back to sleep. I tossed and turned for a couple of hours before I finally went back to sleep. My legs are sore today.

faus
01-06-2005, 08:53 AM
December 30, 2004

Workout - 12:20 pm @ HC Village
Warmup - elliptical exerciser (5 min), rotator cuff complex
Leg Press - 200x20, 340x15, 430x12, 520x10, 610x8, 670x10, 10, 10
BM Leg Extension - 110x10, 150x8
BM Stand Calf - 200x15, 250x10, 340x10, 9
Stiff Leg Deadlifts - 95x10, 145x6, 185x8, 8
BM Stand Leg Curl - 80x10, 8
Curls - 45x15, 65x12, 95x8, 5 + 85x5 + 65x8
BH Back Wrist Curls - 145x10, 9
Incline Alt DB Hammer Curls - 30x10, 35x8
Alt DB Hammer Curls - 35x7