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txterry
10-06-2004, 10:39 PM
About a month ago I started working out in ernest. Last time I did any major activity was with a really good trainer 2 years ago.
Sitting at 26% bodyfat and overweight by 25 lbs it was time for a change.
I pulled out my Polar s610 heart rate monitor, got Diet and Exercise Assistant for my PalmPilot (like having Fitday everywhere you go), and ordered protein supplements. Optimum 100% Whey seems to be pretty good.

Im working out 6 days week cycling throught the following each day of the week:
Back
Chest
Legs
Biceps
Triceps
Abs
Rest

Also taking up swimming as an extra cardio and strength buliding activity, but the outdoor pool just closed, so I need to start going to the local high school indoor pool or the Plano YMCA.

Stats are:
42y
5'5"
170lbs
26% BF :cry:

BIG C
10-06-2004, 11:20 PM
Good luck on your goals!

txterry
10-07-2004, 12:27 PM
Thanks BigC!
Im not even in the same league as most of the folks in here, but I learn a lot from reading posts and the forum motivates me to go workout.

Stephen Riddington
10-07-2004, 01:57 PM
Good Luck Terry.

That's the whole point of WBB.com, it's to help you reach your goal in the right direction and you will get alot of encouragement and motivation from us; since we're such nice guys and gals. :D

Order your supps from AtLarge :) They support this site.
www.atlargenutrition.com

The Nitrean is very similar to 100% Optinum Whey, but personally I like Nitrean better.

txterry
10-07-2004, 11:23 PM
Thanks Homer!

worked on abs and cardio only today. Still got a tweaked back muscle from workout yesterday. 10 min cardio warmup is not enough now. Ive sensed that I need to start with a high rep warmup exercise which engages most muscles in the group Im working.

Found a nice article on T-nation on building the back: Added pull-downs. specially liked the supline pull-ups.
http://www.t-nation.com/readTopic.do;jsessionid=BE45B5C62FE8EEA29C5B3503FDA6E9BB.ba13?id=505125

Tried spagetti squash today with lean meatballs for dinner. Wow this stuff is great. And only 150 calories for 3 cups of squash.

ryuage
10-08-2004, 07:26 AM
ill have to try that squash thing, anyways good luck tx.

txterry
10-08-2004, 07:16 PM
Thanks Ryuage!
Leg day today .. leg extensions, squats and calf work.

I drink my protein shake during my workout in between sets. Makes sure I get my daily dose in and also provides me with energy.

txterry
10-10-2004, 03:41 PM
Bruteman, thanks for the motivation. I had a great workout today :thumbup:

10 min cardio body warmup
Biceps Day

Standing Hammer Curls for warmup
20lbsx12 x 3

Preacher Dumbell Curls
25lbs x 12
25 x 12
25 x 12
30 x 10
30l x 8

Standing Barbell Curls
60 x 8
60 x 8
60 x 6
60 x 3 slow reps

Standing overhead cable curls
25 x 15
25 x 15
25 x 15
30 x 10
35 x 6

Concentration Curls
17.5 x 15 x 4 sets
17.5 x 10 x 3 sets

Behind the back forearm barbell curls
60lbs x 15 x 3
60 x 12 x 3
60 x 8 x 2
Forearms were really pumped! Also exercised the outside muscles on the forearms (Wrist Extensors) by doing a barbell standing reverse wrist curl.

Lower cable curls
30 x 12 x 5


I think I need to go up in weight and lower in reps/sets to build my biceps, but I have a hard time lifting the heavier weights.
If I'm missing any routine or anyone has suggestions could buiild my biceps better please lemme know

BIG C
10-10-2004, 03:47 PM
Good Bi Day Bro! A lot of volume!

BigNic
10-10-2004, 03:49 PM
19 sets for biceps i wayyyyyy tooooo mannnnny. You also do not need a day for bis alone and a day for tris alone.

Rastaman
10-10-2004, 03:55 PM
19 sets for biceps i wayyyyyy tooooo mannnnny. You also do not need a day for bis alone and a day for tris alone.

:withstupi

BigNic
10-10-2004, 03:58 PM
as a matter fact ill go as far as saying if your really new to lifting you dont necessarily even have o be doing any direct amr work. But if you are, you need to drop the volume and only use one day.

briancurran01
10-10-2004, 04:01 PM
welcome to the journal land txterry.

You will find that this board is the standard by which all others try to duplicate this board is the greatest, most supportive i have ever been on. THere are people from all different stages of bodybuilding here.

some more advanced but this place is like a second home to me. hope to see you more on the forum

Bruteman
10-10-2004, 04:35 PM
hehe, glad I could help. Gotta' agree with the others, a bit too much volume. Mabye pick 3 lifts for bi's and do 3 sets of each.

BigNic
10-10-2004, 05:06 PM
hehe, glad I could help. Gotta' agree with the others, a bit too much volume. Mabye pick 3 lifts for bi's and do 3 sets of each.


Dont you think 9 sets for a muscle as small as bis is really overdoing it?

txterry
10-10-2004, 05:24 PM
Guys thanks for the comments. It seemed like I just couldn't get tired so I kept going till I ran outta time. And all I had was a creatine tab and 1/2 a weider fat burner before my workout.. dayam.
Bignic, rasta, brute and BigC I will reduce the volume and increase the weight on my next bi's workout.
Brian I couldnt agree with you more!

Was really hungry after my workout so I fixed myself a tuna on salad.
BigNic, tomorrow I go after my tri's.
Cant tell y'all how much I appreciate being here.

Ive attached some pics of my puny bi's

ryuage
10-10-2004, 06:46 PM
you'd be surprised how much bigger they would look if you cut some fat off of them.

txterry
10-10-2004, 07:16 PM
ryuage: yup couldnt agree with you more. I need to get that bodyfat way down. Thinkin about adding cardio in the morning since I workout in the evening.

Bruteman
10-11-2004, 12:31 PM
Dont you think 9 sets for a muscle as small as bis is really overdoing it?
Depends on how he's training. If he's training short of failure each set, or to failure on only the last set of a lift, then no, it's not too much. If he's training to failure, or past, on every set then yes, it would be too much.

BigNic
10-11-2004, 12:33 PM
but i mean if your doing 9 sets for your biceps how much would you be gdoing for large muscle groups. 20.

Bruteman
10-11-2004, 12:36 PM
but i mean if your doing 9 sets for your biceps how much would you be gdoing for large muscle groups. 20.
12, 3 sets of 4 lifts.

BigNic
10-11-2004, 12:38 PM
And you dont think that 9 sets for a small muscle group in comparison to 3 more for a large isnt too much. BTW not trying to insult, im just curious.

ectx
10-11-2004, 12:54 PM
Welcome to the board fellow Texan.

:spam:

Now that I've go that out of the way...


Bignic is right.

You're arm volume would put a professional curl jockey to shame. You don't need it.

Best of luck with your goals.

txterry
10-11-2004, 01:10 PM
Thanks ectx,
I hadnt worked out my biceps in 8 days and my arms didnt get tired so I just kept going till I ran outta exercises I could think of, and out of time. One I'll try next time is a pull-up with palms facing inwards - heard is good for biceps.
Dont want to give you folks the wrong impression - I def dont wanna be a curl jockey though my chest n biceps are the weakest parts of my body. I will be working equally hard on the rest of my body - I hope.
Today is tri's and cardio.

BigNic
10-11-2004, 01:18 PM
seriously man, put tris and bis together.

txterry
10-11-2004, 01:39 PM
BigNic Thanks for your suggestion.
I have been thinking of combining exercises since it gets to be 8-9 days before I can work a muscle group again (counting 1-3 days for cardio and rest inbetween).
A month ago, 8 days was enough since I was sore for long time after a workout but now I am finding out that is too long.
So Im thinkin of grouping body parts and working the same groups twice a week.

BigNic
10-11-2004, 01:44 PM
you could also group bodyparts and do em once a week. For instance a push pull legs split.

Chest/tri/delts

Quads/hams an calves

Back traps and biceps

Then take the weekends off. So youd be working out mon, wenes, and friday.

GrumpyTX
10-11-2004, 01:53 PM
I agree with BigNic. That is my current schedule but since I am cutting I will throw in cardio after my normal workouts and also some additional cardio on Tues/Thurs.

You have some nice size in those shoulders and arms, just need to cut down a little to make them standout.

Glad to see you getting back into exercising. Stick with it.

Rastaman
10-11-2004, 02:05 PM
I also agree. Trust me, you don't need to do 19 sets of biceps to make them grow. If you're starting out your major concern and focus of energy should be on compound movements. Best of luck with your training man.

Bruteman
10-11-2004, 03:31 PM
And you dont think that 9 sets for a small muscle group in comparison to 3 more for a large isnt too much. BTW not trying to insult, im just curious.
No, I don't. Not sure exactly how to put this,...I don't feel it's necessary to do that much more for larger body parts. Just because it's bigger doesn't mean it can take more of a beating, just means it takes bigger weights to beat it up. You get what I'm saying?

Terry-I agree with BigNic. 3 day a week splits are great, and the push/pull/legs split is one of the best.

BigNic
10-11-2004, 05:04 PM
No, I don't. Not sure exactly how to put this,...I don't feel it's necessary to do that much more for larger body parts. Just because it's bigger doesn't mean it can take more of a beating, just means it takes bigger weights to beat it up. You get what I'm saying?

Terry-I agree with BigNic. 3 day a week splits are great, and the push/pull/legs split is one of the best.


ya i can see what you mean about it not needing more volume. Actually thats how i feel about training period. But ya terry, give a nice solid 3 day a week routine a try. I think this is a great simple routine for beginners to advanced.

Bruteman
10-11-2004, 05:21 PM
BigNic- :thumbup:

Terry-Thought I better add that if you use a 3 day a week routine drop the volume even more. Just do 2 lifts of 2-3 sets each for small parts, and 3 lifts for 2-3 sets each for big parts.

BigNic
10-11-2004, 05:21 PM
BigNic- :thumbup:

Terry-Thought I better add that if you use a 3 day a week routine drop the volume even more. Just do 2 lifts of 2-3 sets each for small parts, and 3 lifts for 2-3 sets each for big parts.


yup

txterry
10-11-2004, 10:12 PM
Thanks Brute and BigNic,
I will give the 3 days a week with lower volume a try but I have found that when I miss a day at the gym, Im less motivated to go the next day. Perhaps I can just go and do cardio to lose bodyfat. Hopefully that wont affect muscle growth too much...
What is a push/pull/legs split ? Pushups, pullups and legs in the same day ?

txterry
10-11-2004, 10:32 PM
Daliy Entry
Im considering reorganizing my exercises. In the meantime it was triceps this evening:
Rope Pulldowns
1 set of 70lbs at 15 reps
1 x 80 x 12
1 x 90 x 8
1 x 90 x 6

Assisted Dips
1 set at -70lbs for 12 reps
1 x -70 x 10
1 x -60 x 8
1 x -50 x 6

Dumbell Skullcrushers
1 x 20 each hand x 10
1 x 20 x 8
1 x 20 x 6
I did not feel I was doing these well so I quit. I need to figure out how to do skullcrushers

Close Grip Bench Press
1 set of 100lbs at 10 reps
1 x 100 x 8
1 x 100 x 8
1 x 100 x 6

I normally finish up with tricep cable pulldowns or kickbacks to pump the muscles but I decided to skip this since I had added the close grip bench press routine to this muscle group.

Finished up with 10 min of HIIT on the treadmill

Today I also bowled for over an hour as a sub for a team in my league.

Meals Today
AM
Apple
1/2 scoop whey protein
3 egg-while veggie microwave omlette (no oil)
3 slices grain n nut bread
slice cheese, honey
coffee
PM
2 Scoops Whey protein distributed over the evening
1/2 chicken breast, six meatballs with spinach spagetti
Before Bed
1/2 cup plain lowfat yogurt with fresh blueberries
1 Tablespoon cottage cheese
Multivitamin

Daily Nutrient Tally
Calories 1665, Carbs 164g, Protein 150g, Fat 40g, SFat 13grams
Calories burned today (BMR + activities) 2800

Tryin to keep my caloric intake much less than what I burn to lose weight and bodyfat. Im losing more than 1 lb a week right now. Today was a good calorie burn day.

BigNic
10-11-2004, 10:38 PM
ok this is your basic push pull legs.

Monday
chest
delts
tris

wenesday
back
traps
bis

friday
quads
hams
calves

throw abs in there sometime. Brutemans suggestion of 2 excercises of 2 sets for small muscles. and 3 excercises of 2-3 sets for large muscles should work good. Oviously you can pick out which excercises you wish to do but my advice is try to keep it to mostly compounds. Best of luck bro

txterry
10-11-2004, 10:44 PM
Bignic...
Ok gotcha
Push on Mon
Pull on Wed
and Legs on Fri

txterry
10-12-2004, 10:52 PM
Legs Day

5 min cardio warmup on Elliptical

Extensions
1 set 75 x 15
1 x 90 x 15
1 x 105 x 12
1 x 105 x 15

Adduction
1 x 145 x 15
1 x 175 x 15
1 x 190 x 15
1 x 205 x 12

Abduction
1 x 160 x 15
1 x 175 x 15
1 x 190 x 15
1 x 205 x 12

Squats
1 x 130 x 15
1 x 150 x 15
1 x 160 x 12
1 x 160 x 12

Single Standing Calf raises (bodyweight)
1 x 15reps each leg
1 x 15
1 x 15
1 x 15

I coulda kept going but decide to limit my volume. Felt like I had lots of energy left. Heart rate would rise to 140+ during the sets and fall to 110-125 before I began the next set. 60 seconds rest time between sets and 2-5 min between exercises. Total gym time was under 50 min.

Im ready to do pull (back and bi's) tomorrow without any rest. Dunno where Im gettin the energy from since Im still losing bodyweight slowly. All Im taking is my Whey during the after the workout. One HMB tablet every 3 days and a carnitine every 3-4 days. Thats it. Guess I must be eating really good quality food .. low sugars, calories, high protein.

ryuage
10-13-2004, 04:45 AM
great leg session tx :thumbup:

GrumpyTX
10-13-2004, 03:13 PM
Nice leg day man.

BigNic
10-13-2004, 05:03 PM
good leg effort

txterry
10-13-2004, 09:00 PM
Thanks for the encouragement Ryuage, Grumpy and BigNic !
BigNic I see you changed your sig.

Back and Bi's
5 min cardio warmup

Seated Row
90lbs x 15 reps
105 x 12
105 x 10
105 x 8

Assisted Close Grip Pull-Ups
-70lbs x 12
-60 x 12
-70 x 10
-70 x 8

Close-Grip PullDowns
90 x 12
90 x 10
105 x 6
105 x 6
105 x 6

Seated rope cable rows to neck
First time Ive tried this exercise so my form was not great
70 x 15
90 x 12
70 x 10
90 x 10
105 x 8

Barbell Shrugs on Smith
130lbs x 15
180 x 12
180 x 10
180 x 8

Close-Grip straight bar curls
40lbs x 10
40 x 8
40 x 6
40 x 6
40 x 4

Concentration curls
20lbs x 12reps on each hand
20 x 10
20 x 8
20 x 6
20 x 6

45 degree Back Extension for lower back
15 str8, 15 left side, 15 right side
12, 12, 12
12, 12, 12


Wanted to do more but I ran outta steam. Either because of the taxing leg day yesterday or because I didnt eat enough. I am getting my protein in tho.
Heart rates were lower: during activity 130-140 , between sets 100-110

Tomorrow I might just do abs and cardio.

Stephen Riddington
10-13-2004, 11:17 PM
Nice leg/back/biceps sessions!!!! I bet you're a big fan of high volume sessions :)

txterry
10-14-2004, 10:48 AM
Thanks Homer.
Yup! I have a hard time going with heavy weights. So I have to contend with high volume. And I am building muscle...

Bruteman
10-14-2004, 03:15 PM
Doing real good dude. Keep it up.

txterry
10-14-2004, 10:09 PM
Thanks Brutes!
Abs today Coulda been a rest day but I felt rest-less

10 min Elliptical Cardio

45 deg situps no weights
25, 25, 20, 20

Roman Chair
15, 15, 15, 15

Cable Crunches
90lbs x 15
110 x 12
110 x 10
110 x 10

Seated Ab machine
70 x 15
80 x 12
80 x 12

10 minutes HIIT on treadmill to finish up. 55 min total gym time

txterry
10-15-2004, 08:32 PM
Chest n Tri's

7 min cardio warmup

Bench Press
130 x 15
150 x 10
150 x 8
160 x 4 <- new weight for me .. yea I know, I just started doing this

Cable Pec Press
40 x 15
50 x 12
50 x 12
60 x 8

Pec Deck
90 x 6
90 x 4

Dumbell Pullovers lengthwise on bench
50 x 12
50 x 10
50 x 10
50 x 8

Assisted Dips
-70 x 15
-70 x 12
-70 x 10
-70 x 10

Rope pulldowns with flare
70 x 12
70 x 10
60 x 10
60 x 4

Single handed Tricep Pulldowns
25 x 12 each hand
25 x 10
25 x 8
30 x 4
30 x 4


My tri's didnt have much left in them after my chest workout.
Tomorrow I spend the day at the Texas state fair with the family. Lots of walking. Gonna make sure I dont eat any of the junk food .. working too hard at this..
Weight is now 167lbs! Losing about 1 lb of fat every 3 days with proper eating and workouts.

Stephen Riddington
10-15-2004, 09:50 PM
Good sessions all around.

Have a good time at the fair.

Bruteman
10-15-2004, 11:55 PM
The fair is the devil when you are trying to lose weight. Better take some nose plugs to so you don't smell all the delicious, greasy, sugary sweet, food. :drooling: :evillaugh

BIG C
10-16-2004, 12:20 AM
Good work on chest and tri's Bro!!

Will you eat some cotton candy at the fair for me?

ryuage
10-16-2004, 05:39 AM
nice session tx... the nc state fair is in town and I was thinking of hitting that up myself..

txterry
10-16-2004, 08:05 AM
Homer: Thanks bud
Bruteman: Good Idea! One of the few foods I will eat is (unbuttered) roasted corn
Big C: Will do! Gonna mooch some off the kids :evillaugh
Ryuage: Its an all day event .. lots of walking .. and lots of fun

txterry
10-18-2004, 04:43 PM
Well Im down with the flu :swear: or Rhinovirus, so no workouts yesterday or today. Throat feels like crap. Also tryin to stay away from ppl so I dont pass it on. I figure its safe to post on here :p

Frozenmoses
10-18-2004, 05:06 PM
Ick, I usually get sick around this time of year too. *knocks on wood* Hope ya feel better, mang.

txterry
10-21-2004, 09:49 PM
Frozenmoses: thanks bud.
I was down for a couple of days. Even got a fever one night of 100F but felt fine today, so I decided to go do some light cardio.
I ended up doing 10 minutes of cardio and a full back and bicep workout. Weight even felt lighter .. perhaps cause of the 3-day 'rest' my muscles got?

Back n Biceps

10 min cardio at 135 AvgHR.
Machine bicep curl (warmup)
75 x 15
90 x 10
90 x 6

Lat Pulldown
75 x 15
90 x 12
105 x 10
120 x 4 new max

Barbell Rows
130 x 15 wide overhand grip
150 x 10 new max
150 x 6
130 x 10 narrow underhand grip

Assisted Pullups
-70 x 15
-70 x 12
-50 x 5

Seated Row
90 x 15
105 x 12
120 x 6 new max
135 x 3 new max again

Bicep cable curl
40 x 12 each hand
30 x 10 each hand
50 x 4 each hand

Dunno how I had such a decent workout after being sick even if it was a slight cold. Muscles didnt even hurt afterwards.
After reading some of the journals from the seasoned guys on here I try to add a little more weight and find a new max when I can. Im still a far cry from lifting anything close to what you guys do, or looking anything close but its a start.

Frozenmoses
10-21-2004, 10:04 PM
Nice BB Rows, man! Congrats on the new max. 150x10 is damn sweet.

BIG C
10-21-2004, 10:32 PM
Good job on Back/ Bi Session! :thumbup: Especially after being sick. It will really take it out of you.

Stephen Riddington
10-22-2004, 12:06 AM
Dang!!! That's what I call a hardcore session, espeically after recovering from the flu.

Bruteman
10-22-2004, 11:41 PM
Nice session dude. Are ya' feeling all better now? Hope so.

Lata'!

txterry
10-23-2004, 04:26 AM
Fromo: Thanks, its feels good to set a new max!
BigC and Homer: Yah the session wen better than I expected but it felt good :evillaugh .. thanks guys
Brute: Yeah Im almsot fully recovered now. Still feel a lil spaced out cause of the antihistamine Im taking - it does that to me :whazzup:

Guys, this is the fastest Ive recovered from something even as minor as this and I haveta attribute it to working out and eating well!
Took a rest yesterday. Today is legs day for me.

ryuage
10-23-2004, 05:11 AM
good diet + good rest = ace/

txterry
10-23-2004, 12:17 PM
Yup thanks Ryuage I guess I should take rest even when I dont feel tired. Need to find another activity to do in the evening on rest days :scratch:

BigNic
10-23-2004, 12:18 PM
what style are those bb rows in. Hand placement, how much your bent over ect

txterry
10-23-2004, 12:25 PM
BigNic: I use the Smith machine. For wide grip, my hands are placed so that my ring finger is on the groove (are all bars the same), and I hold the bar with hands on top of the bar.
For narrow grip my hands are under the bar about waist width apart.

Body is bent over about 45deg with back straight, and I pull the bar all the way from full arm extension to a point just under my chest when it touches my body.

Any suggestions on this exercise ?

BigNic
10-23-2004, 12:26 PM
not really i was just curious. I do more of a yates style. Underhand with your body not full bent over. Its a preference thing.

txterry
10-23-2004, 12:29 PM
I gotta get a yates video to watch.
BigNic, dya think your rapid progress is more due to genetics, dedication, diet, or the way you exercise.

BigNic
10-23-2004, 12:33 PM
genetics and diet most likely. My first like 1 and 1/2 years of lifting i didnt really get anywhere. I had some decent strength but i didnt really gain any size. Then around the time i got on this board i upped the hell out of my caloric intake and ive been progressively been making gains. I also think my lower volume approach has helped me shy away from overtraining which is something that holds back a lot of people. Also i started at a younger age, when my test levels are probably at their highest. All that and the fact that i have good intensity in the gym.

IMO, bodybuilding is about the intensity. Any person may not have the ability to be the strongest guy in the gym. Or the leanest, or the strongest. But no matter who you are, you can be the most intense trainer anywhere. Thats what i love about it. Sorry for this long ass post.

txterry
10-23-2004, 12:37 PM
Naw BigNic your post was good reading.
I think Ive been overtraining. Im gonna try a higher intensity/lower volume workout for a couple of months to see how it affects me.
Anyways a change in the routine would be good!

BigNic
10-23-2004, 12:38 PM
Naw BigNic your post was good reading.
I think Ive been overtraining. Im gonna try a higher intensity/lower volume workout for a couple of months to see how it affects me.


definitly worth trying. Unless i decide id rather p lift i doubt ill ever go to a higher volume style training

txterry
10-24-2004, 01:47 PM
Yesterdays workout
Was out boozing and partyin last night so had to post this today. Ok so I only had 1 beer.

Legs
Leg Extensions (warmup)
90 x 15
105 x 12
120 x 10
120 x 8 <-- quads were sore

Smith Squats bar behind back
130 x 15
180 x 12
190 x 8 <-- new max
190 x 6

Hamstring Curl Machine
90 x 15
105 x 12
105 x 8
120 x 6 <-- new max

Standing Calf raises on one leg
15reps each leg
12
10
8

Seated calf raises on leg press
175 x 15
175 x 12

ryuage
10-24-2004, 02:03 PM
good workout, but why not free weight squats?

BigNic
10-24-2004, 03:19 PM
good workout, but why not free weight squats?


ewwww who goes freeweight squats?

BIG C
10-24-2004, 07:04 PM
Good job on legs Bro! One beer tuttut Just kiddin!

txterry
10-25-2004, 12:31 AM
ryuage: Ive just started doing weights and do not feel sure of myself without a smith machine to help guide the bar. I do get a good workout cause I can feel it in my quads and somewhat in my behind and hams. When I feel a lil sure of myself with the weights, balance and form, I'll try a free weight squat. What dya think ?
BigNic: I see a few guys doing freeweight squats. Im sure its a harder workout cause it involves some stabilizers. Not sure Im ready for it.
BigC: thanks! and hey it was a light beer but shhh :zipit: I dont want BigNic to hear that...

Chest n Tri's today

10 min cardio warmup
Bench Press
130 x 15
150 x 12
160 x 6
160 x 4

Dumbell Press on 20 deg bench
35 x 15
40 x 12
40 x 10
40 x 8

Dumbell Fyles on flat bench
22.5 x 15
22.5 x 12
25 x 10
25 x 8

Assisted Dips
-70 x 12
-70 x 10
-60 x 8

By this time my triceps were exhausted, so I went low weights on next exercise

Rope Pushdown and Cable Tricep pull down combination
70 x 10, 30 x 8
60 x 8, 25 x 6
50 x 6, 20 x 5

10 min HIIT on treadmill 3.2mph/8mph

BigNic
10-25-2004, 09:44 AM
ohh man, light beer is for pussys.

On an interesting note. I had a 6 of corona light last week. I was surprised at how good it actually was. As for the smith squats, i was ****ing with you, free weight ismuch better

faus
10-25-2004, 10:26 AM
Good luck with your workouts. I think you'll like the results you get on your reduced volume workouts.

GrumpyTX
10-25-2004, 11:35 AM
Sessions are looking good man. Nice job.

Frozenmoses
10-25-2004, 03:55 PM
Workouts looking good, Terry. How's your diet been?

txterry
10-25-2004, 10:06 PM
BigNic: I will try doing free-weight squats in a month or so .. I think I should be ready by then.
Faus: Yeah the reduced volume seems to be working pretty good. I can tell a few days after a workout that the muscles I worked out are just a lil tighter n bigger .. at least it seems so.
Grumpy: Thanks bud!
Fromo: Yeah feeling pretty good about my workouts. Im doing pretty good with my diet. Keeping my proteins right about 160g and calories about 300-800 below what I burn. My bodyweight is 165lbs now and Im dropping about 1 lb every 4-5 days. Keeps my calories sufficient enough to leave me with energy for working out. I want to reach 155lbs and see how I look then decide where to go from there.

Typical Diet (Today's)
1/3 scoop Whey on wakeup...............36cal 7.5g protein
Omlette 3 Egg White, 1 yolk, veggie....136 cal 7.4g protein
Slice HealthNut bread.......................100cal 4g protein
Coffee/Milk/Splenda 4 cups...............60cal 4g protein
---------
Tuna 1 can in water drained w. lettuce.180cal 34.3g protein
---------
1.75oz nuts (pumpkin seed, pistachio).277cal 13.8g protein
1/3 scoop Whey w. workout..............36cal 7.5g protein
---------
9oz of chicken breast spicy................387cal 74g protein
1 1/2 cups brown rice........................270cal 6.3g protein
---------
2 cups brewed green tea
3 oz cottage cheese nf plain................72cal 15g protein

TOTAL 1524 Calories 168 g Protein...........180carbs, 17fiber, 42fat 8s.Fat
BMR is 1943 calories, Exercise 316 calories.
Total caloric intake is -735 calories (Im losing weight/cutting)

txterry
10-25-2004, 10:20 PM
Mondays Workout

Abs
10 min cardio warmup

On the back bicycle elbow to the knees
15
15
12

Crunches on 45 deg board
25
25
20
15

Cybex Ab crunch machine
80 x 12
80 x 5
80 x 10

Roman Chair Knee-Ups
15
15
12
12

On the back leg raises
15
15
12
10

Kept it a light day since I had to go home and finish cooking and had a heavy workout yesterday and the day before.

Frozenmoses
10-25-2004, 11:03 PM
Well your diet looks pretty damn clean, I'd say it's a wee bit low on cals, but to each his own. You doing refeeds at all?

BigNic
10-25-2004, 11:04 PM
eat more.

txterry
10-25-2004, 11:22 PM
Fromo:Thanks bud .. whats a refeed .. I thought it was something you smoked.
But seriously tell me what you are thinkin of...
BigNic: Thanks for the suggestion. Im considerin adding in another meal during the day.

Frozenmoses
10-25-2004, 11:34 PM
Refeeds are basically low fat, moderate protein, high carb days which restore your leptin levels when you're trying to lose fat. I have one every Sunday and it's kept me consistently losing fat and gaining strength. Do a search on the website, you would benefit from them, more than likely.

txterry
10-25-2004, 11:50 PM
FroMo: Thanks bud ... I found some good info on it on Google also. Gonna read up more but initially sounds like a great idea. Should help get my energy levels back up and metabolism fired up for the rest of the week. Sunday does sound like a good day to refeed.
There is some mention of fish oil increasing your Leptin levels, however the refeed seems to be most effective.
Thanks for the tip

Frozenmoses
10-26-2004, 12:04 AM
No prob, buddy.

Stephen Riddington
10-26-2004, 12:18 AM
Nice legs and chest/tri sessions. Looking good.


As for one beer tuttut I'm ashamed of you :redface: You should be chugging back at least 4 beers and some hard **** too.

JK :D

txterry
10-26-2004, 11:42 PM
Thanks Homer. LOL Been leery of consuming alcohol :alcoholic since Im doing so well in reducing weight and workiing out.

Todays Workout
Back n Bi's
10 min cardio warmup
Seated Row
90 x 15
105 x 12
120 x 8
120 x 5
120 x 5

Assisted Pull-Ups
-60 x 15
-50 x 10
-50 x 8

Cable Pull for traps
120 x 12
130 x 15
130 x 12

Barbell Curls with EZ bar
50 x 10
55 x 8
55 x 6
55 x 5

Concentration Curls
20 x 15
20 x 12
20 x 10
20 x 8

Forearm Wrist barbell curls behind the back
60 x 15
60 x 15
60 x 12

Weight 164lbs Gym time 50 minutes
Will do more lower back work and shrugs on next back day.

ryuage
10-27-2004, 06:04 AM
great workout tx :thumbup:

txterry
10-28-2004, 12:16 PM
Dang Im falling behind on my posts
Ryuage: thanks man!

Yesterdays workout
LEGS
5 min cardio warmup

Leg Extensions
90 x 12
105 x 12
120 x 8
135 x 6
135 x 8 <- nice burn

Smith Squats
150 x 15
180 x 12
180 x 10
190 x 10

Adduction
160 x 15
190 x 12
205 x 8
220 x 6 <-- new max

Abduction
160 x 15
190 x 10
205 x 12
220 x 8 <- new max

Seated Ham curls
120 x 15
135 x 12
150 x 8 <-- new max
150 x 4

Standing Calf raises
15, 12, 10 each leg

Gym time 40 min

Felt good about this workout. Lots of energy, prolly due to my clean diet.

Stephen Riddington
10-28-2004, 12:47 PM
Thanks Homer. LOL Been leery of consuming alcohol :alcoholic since Im doing so well in reducing weight and workiing out.



That's a good thing.


The Back/biceps/Legs sessions looking very good.

ectx
10-28-2004, 01:01 PM
Looking good Terry. Any particular reason for the abbductor/adductor machine? I understand doing them if it's part of some physical therapy, but you get more out of compound movements.

Frozenmoses
10-28-2004, 02:11 PM
Nice leg day, Terry! How's walking? I cringe every time I see stairs.

txterry
10-28-2004, 02:21 PM
Thanks Homer!

Fromo: First day I went heavy on the legs it REALLY hurt. Couldnt even get outta bed easily, let alone go up stairs. I felt was walking like a crab! Now as long as I workout regular, my legs do fine... maybe its time to up the intensity even more ?

ectx: I use the adductor/abductor machines as a 'filler exercise'. I find the squats, leg extensions, ham curls all hard on my knees, so I use these to give my knees some time to recover while Im still working out *some* leg muscle and keeping my heart rate up.
I know many girls like to use the add/abd machines cause they think it will reduce their thighs LOL, men shy awy from it cause it works only one muscle each.
I should learn how to do the deadlift, particularly the stiff-leg deadlift and use that instead. Do you have any suggestions ?

briancurran01
10-28-2004, 02:25 PM
nice leg workout terry.

Canadian Crippler
10-28-2004, 04:14 PM
Dropping by for the first time terry :D

Your workouts are very similar to mine! Good job on teh legs.

txterry
10-30-2004, 12:38 AM
BrianCurran: Thanks man
Altershock: Thanks for stopping by. I do well on leg days now. BTW I'll be in your neck of the woods in late Nov for a family wedding.

Todays workout
7 min cardio warmup
Chest and Tri's
Bench Press
130 x 12
150 x 10
160 x 6
160 x 4 <- dissapointing

Flat bench flyes
22.5 x 12
25 x 10
25 x 8
25 x 6

Incline Dumbell Press
45 x 12
45 x 10
45 x 8
45 x 5 <-- dissapointing .. arms n chest were giving up

Dumbell Skullcrushers
20 x 10
25 x 8
25 x 6

Tricep Pulldown
30 x 3 each hand
35 x 3
40 x 3

10 min HIIT on treadmill

Today was a weak day for me. I ate more than usual calories yesterday n today, but my diet was not as clean (chinese w steamed rice last night).
Most likely my weak performance was due to it being only 5 days since my last chest workout.

Weight 164lbs
I seem to be dropping weight steadily 1/4 lbs per day .. even on rest days. So thats good news! My goal is to reach 155lbs then re-evaluate. Workouts are having a good effect on my body. I can see n feel muscles growing. I attribute most of my progress to this forum and the people here .. thanks y'all :thumbup:

Bruteman
10-30-2004, 12:48 AM
I attribute most of my progress to this forum and the people here .. thanks y'all :thumbup:
And we'll take all the credit. :D j/k
We're just here to cheer you on. You are the one putting in the time in the gym, so I attribute all your progress to you. :)

ryuage
10-30-2004, 08:22 AM
good job on the weight loss! keep it comin.

BIG C
10-30-2004, 10:29 AM
Good chest/ tri session Bro!

Tank23
10-30-2004, 11:28 AM
Things are looking great in here Terry. Sounds like you're having quite a successful cutting cycle! Good work mate. Keep it up.

...and yeh get started on SLDL or DL's, they're both great compounds.

txterry
10-30-2004, 10:30 PM
Brutes: Thanks man. Still couldnt be gettin where I am today without the knowledge, encouragement and motivation I get on here.
Ryuage: Thanks Im happy to be losing weight consistently. A clean diet and tracking everything I eat helps.
BigC: Thanks bud!
Tank23: Yeah Im doing good. I dunno what SLDL or DL are but Im gonna look into it right now. Thanks mate.
*edit* OK LOL Stiff-leg deadlifts and deadlifts! I think those are gonna be my new favorite exercise. Im gonna start slow on the weight and practice to get the form right first. they each work different muscles. Will prolly learn the Straight Back SDL first.

Todays Workout
Abs
30deg Incline situps
15
25
16

Cable Crunches
100 x 15
120 x 12
140 x 8

Sitting Ab Press Machine
90 x 10
100 x 8
110 x 8

45 deg Back Extension
15 up-down, 15 left side, 15 right side
12, 12, 12
12, 12, 12

5 min joggin and springing
10 min swimming

Didnt feel strong going in to the gym, prolly on account of exhaustive workout yesterday but I felt stronger once I got started. I suppose my limited eating does not help my energy levels but Im determined to lose weight while Im working out and putting on muscle, which should not be difficult with my bodyfat percentage.

Weight 164
Bodyfat 24%

ryuage
10-31-2004, 03:40 AM
what's your height at?

Canadian Crippler
10-31-2004, 09:06 AM
Nice ab day man. My abs are killing from the 5 or 6 sets I did yesterday... can't imagine how you feel!

Stephen Riddington
11-01-2004, 12:52 PM
That's one hardcore ab workout there, Texan Terry :thumbup:

Frozenmoses
11-01-2004, 02:56 PM
Brutal ab work, Terry. Weitugo, mang!

txterry
11-01-2004, 10:07 PM
ryuage: Im only 5'6" and 164lbs now.. BF is about 24%. right now my goal is to get to 155lbs. then I'll prolly set a bodyfat% goal... whatdya think ?
Crippler, Homer and FroMo: Thanks buds .. feel Im getting stronger day by day!

Todays Workout:
Back n Bi's
5 min cardio warmup
Seated Row
80lbs x 15 <-- muscle warmup
120 x 10
140 x 6
160 x 4 <-- new max

Assisted Pull Ups
-50 x 12
-40 x 8
-40 x 6

Cable Trap Pulls
120 x 15
140 x 12
150 x 6

EZ bar curl
40 x 8
40 x 6
40 x 5
40 x 4 <-- not doing good on these .. will keep working on it

Concentration Curls
20 x 10 each hand
20 x 6
20 x 5
20 x 4

Cable Shrugs
140 x 15
150 x 10
150 x 8

Cable Bicep Curls
30 x 12 each hand
35 x 10
40 x 6
40 x 4

Standing Barbell Wrist curl (Forearms)
90lbs x 15
90 x 10
90 x 8
90 x 6

10 min HIIT on treadmill
Total gym time 58min

My bi's are the weakest part of my body. I had lots of energy at the gym but it was packed more than an whorehouse during happy hour. So I had to make do with whatever equipment I could get my hands on. Mondays are bad at the gym.

Canadian Crippler
11-01-2004, 10:56 PM
Don't worry, my bi's are my weakest point too. keep at it!

JustinF
11-02-2004, 03:29 AM
:spam:

Nice work in here terry. Keep it up!

ryuage
11-02-2004, 08:09 AM
I would set a bodyfat goal instead of a weight goal imo... or a goal of when I am happy with how I look :)

Stephen Riddington
11-02-2004, 12:45 PM
Nice session, especially with the pulls.

txterry
11-02-2004, 10:01 PM
Crippler: Thanks buddy
JunstinE: Thanks for the spot man
ryuage: Weight is easier for me to measure, and Im my own worst critic, so I have to get calipers .. was plannin on doin this anyway :cool:
Homer: The pulls are a new exercise Im trying, thanks bud

Todays Workout
Legs
5 min cardio warmuo
Leg Extension
105 x 15
125 x 10
135 x 8

Squats
180 x 12 high starting weight but I was warmed up good
200 x 10 <- new max .. broke thru to 200 .. yay!
200 x 8
200 x 6

Legs Abduction
160 x 15
190 x 12
205 x 8
220 x 6

Legs Adduction
175 x 15
190 x 12
205 x 8
220 x 6

Straight Back Stiff Leg Deads First time trying Deads
40 x 15
90 x 12
90 x 12

Calf raises on Leg Press
190 x 24
205 x 15
220 x 12
235 x 8 <- new max
205 x 12

No post-workout cardio on account of this being my leg day.

This was my first time doing SLDL. Will work on form till I get it right before increasing weight.
Squats felt REALLY good. I coulda gone on to 220lbs but I decided to wait till the next time or two.
Legs are starting to rip a bit now .. if you call it that.. can see muscle definition and veins on lower part of legs.

Frozenmoses
11-02-2004, 10:02 PM
Way to go on those squats, Terry!

txterry
11-02-2004, 10:08 PM
Thanks a bunch Fromo! I saw it was your rest day today .. gonna be mine tomorrow I think.

Canadian Crippler
11-02-2004, 10:32 PM
Our squats are uber similar man... Oh, it's on now. You're goin' down Terry!

;) Great job on the legs day!

BIG C
11-02-2004, 10:32 PM
Nice leg day. I'm sure you will be feeling it!

txterry
11-02-2004, 10:48 PM
Thanks Crippler! A lil competiton never hurt anyone :nod:
BigC: My DOMS have gone way down since I started working out 5-6 days a week but Im sure my legs will be sore tomorrow..

ryuage
11-03-2004, 02:56 AM
great job on the squats terry

JustinF
11-03-2004, 03:30 AM
Great work on the squats man.

Stephen Riddington
11-03-2004, 03:04 PM
Nice leg workout!

txterry
11-03-2004, 09:28 PM
ryuage and JustinE: Thanks! Im going strong on squats now
CHomer: thankya!

Todays Workout
Chest n Tri's
5 min cardio warmup
Bench Press
130 x 15 warmup
150 x 8
160 x 6
160 x 4

Pec Deck
90 x 8
105 x 4
90 x 6

Cable Flyes
50 x 15
60 x 10
70 x 5
60 x 8

Dumbell Skullcrushers
17.5 x 12
20 x 10
22.5 x 8 <- elbows started hurting so no 4th set

Tricep Kickbacks
20 x 8 each side
22.5 x 6
25 x 5
22.5 x 5

Shoulda been a rest day but was too bored at home.
Doing dips and DB press on every other chest/tri day.
Had a decent workout, felt it in my chest and tri's

Frozenmoses
11-03-2004, 09:57 PM
Ruh roh, Terry's doing kickbacks! Haha, just messin', dude. I actually enjoy kickbacks, I don't care what any of the haters say. Good workout, bro!

txterry
11-03-2004, 10:03 PM
Hahaha .. I know some guys think kickbacks is fur the gurls but I felt in the kickback mood and they gave a nice finish burn to my tri's.
It does feel weird being bent over the bench like that... :clown:

savdout209
11-03-2004, 11:19 PM
:cool: need a ssspot?

JustinF
11-04-2004, 05:49 AM
Ruh roh, Terry's doing kickbacks!

lol


Nice work terry. Looking good.

ryuage
11-04-2004, 06:21 AM
great workout terry

Canadian Crippler
11-04-2004, 11:33 AM
Woo, good benching. Beats mine lol.

Stephen Riddington
11-04-2004, 01:40 PM
LOL @ the kickbacks.

Nice session, man.

txterry
11-04-2004, 02:27 PM
:cool: need a ssspot?

No thanks Sav .. I think Id be gettin more than a spot from you! :smoke:

txterry
11-04-2004, 02:32 PM
JustinF, ryuage, Crippler Thanks buds!
CHomer: I couldnt help it ..the gym was playing that 80's music

Rest Day Today
Ok now Ive posted it here in big n bold Im gonna haveta stay out of the gym and get my muscles some needed rest.

savdout209
11-04-2004, 03:03 PM
:hump:

txterry
11-06-2004, 07:13 PM
Thanks for the nod Sav :D

Yesterdays Workout
Abs

Todays Workout
Back and Bi's

10 min Cardio Warmup

Wide Grip Barbell Row
130 x 15
150 x 8
160 x 6

Narrow Grip BB Row
130 x 10
150 x 6
150 x 4

Cable Lat Pulldowns
90 x 12
105 x 8
105 x 6
120 x 4

Cable CrossOver Pulls
30 x 12
35 x 8
35 x 6

Preacher Bench Curls - Single hand
25 x 8 each hand
30 x 8
30 x 6
35 x 4

Low Cable Curls
30 x 10 each hand
35 x 8
35 x 6
35 x 6

Barbell Wrist Curls
90 x 8
90 x 8
90 x 6

Light day - gym shutdown on me at 7pm.

Canadian Crippler
11-07-2004, 08:17 AM
Doesn't seem light at all.

Goo day terry

txterry
11-07-2004, 03:54 PM
Thanks Crippler! Gonna be in your town in 3 weeks - will prolly workout at a Frogs near where Im gonna be at

Zearoth
11-07-2004, 05:08 PM
Nice back/bi session!

Canadian Crippler
11-07-2004, 07:30 PM
Really? Where abouts is that lol. I'd tell you to lift at my gym, but I don't wanna spoil your mood lol. (It sucks :()

BIG C
11-07-2004, 07:36 PM
Nice session Bro!

ectx
11-07-2004, 08:18 PM
Thanks Homer!
ectx: I use the adductor/abductor machines as a 'filler exercise'. I find the squats, leg extensions, ham curls all hard on my knees, so I use these to give my knees some time to recover while Im still working out *some* leg muscle and keeping my heart rate up.
I know many girls like to use the add/abd machines cause they think it will reduce their thighs LOL, men shy awy from it cause it works only one muscle each.
I should learn how to do the deadlift, particularly the stiff-leg deadlift and use that instead. Do you have any suggestions ?

I don't think the movements will decrease the impact on your knees. If your ham curl machine hurts your knees, then, yes...do SLDL's...just do them light until you get the movement right. You can check for form on exrx.net. Another great exercise for hams and lower back is hyper extensions. Sorry it took me so long to get back on you with this. I've been a little lazy! Everything's looking great mang!

txterry
11-08-2004, 12:50 AM
Zearoth and BigC Thanks buds!

Crippler: Im gonna be up North in Richmond Hill/Gromley. Theres a couple of gyms off Younge Street in that area. Only other place Ive been to is the Y near Scarborough. I love Toronto - we have family reunions there every other year.

ectx: I tried SLDL for the first time on my last legs day and hams felt good n stiff later, so its my new fav exercise. I do hyperextensions (back and side) on abs days, I should move that to back days. Knees are doing good so far.

Todays Workout
Rest Day

I pigged out at Fresh Choice (all u can eat salad type bar). I guess I'll call it a refeed :angel:

Canadian Crippler
11-08-2004, 11:13 AM
thats close to me sorta.. I live just south of richmond hill, off of bathurst (west of yonge)

ryuage
11-08-2004, 12:09 PM
refeeds rock :thumbup:

Stephen Riddington
11-08-2004, 12:38 PM
That day isn't light to me. So don't lie :(

Frozenmoses
11-08-2004, 02:16 PM
mmmm... salad bar. I haven't been to one of those in years. ****, now I'm hungry.

JustinF
11-09-2004, 03:11 AM
Nice back and bi session. I agree about the SLDL, those kill teh hammies.

Bruteman
11-09-2004, 05:05 AM
Good back day my man. You've got some good strength on the bb rows there.

BigBig
11-09-2004, 07:29 AM
txterry, I just went through your journal and you have some really nice w/o's. You seem to be very strong. Keep up the good work.

txterry
11-09-2004, 10:10 PM
Crippler: didnt realize you were in that area. I'll see if I can get a pass to Frogs if you want to workout with me one of the days Im there. Would be fun to meet a fellow WBB'er

ryuage: I liked it so much I took another day off!

Homer: Reading the workout today it looked pretty good .. thanks!

Fromo: Theres a Souper Salad in Corpus. I'm gonna do the salad bar thing weekly now

JustinF: Thanks! Yeah SLDL are my new fav exercise

Brutes: Thanks my back is doing good - which means I can work on gettin my chest stronger now.

BigBig: Thanks! This forum keeps me informed and motivated

Yesterday
Rest Day 2
Todays Workout
Legs Yesssssssss

5 min cardio warmup

Leg Extensions
105 x 12
120 x 3
135 x 6
150 x 8
150 x 5

Squats on Smith Rack
180 x 12
200 x 10
200 x 8
210 x 6 <--- New Max .. felt a lil sick there

Adductor Other equipment was tied up so I jumped on these to keep heart rate up
160 x 15
190 x 12
220 x 8

Abductor
175 x 12
220 x 8
235 x 6 <-- New Max

SL Deadlifts
90 x 15
110 x 12
110 x 12 I know I can lift much more than this but Im practising form on SLDL's

Calf Press on Saated Leg Press w. Both feet together
(Single leg standing BW press 15 on eahc leg ro warm up)
190 x 6
215 x 8
245 x 8 <-- New Max
275 x 6 < New Max

It was a good day for me. I had good strength all over prolly due to my 2 rest days together, which I havent done in a few weeks.

In between squats I was stretching out my back hanging from the upper support bar and I was able to do 3 pullups at bodyweight using the tips of my fingers. So my back must be gettin stronger cause the previous pullups I did on a back day was with a 50lb assist.

Gym time 55min
Weight 161.5 lbs dropping at 0.25lbs a day

Canadian Crippler
11-09-2004, 10:20 PM
Congrads on the PRs, nice leg day!

PizDoff
11-09-2004, 10:38 PM
I don't get it, where are you really TX?

savdout209
11-09-2004, 11:07 PM
..just thought id stop by and put some sexy in your journal :hump:

..oh and nice leg day mang.. :D

txterry
11-09-2004, 11:52 PM
Crippler: Thanks Legs are my fav day

Pizdoff: I live in Dallas but visit Toronto twice a year to visit family (mother, brother and his family).

sav: I need all the sexy I can get, so thanks for visiting! :thumbup:

TheSicilian
11-10-2004, 01:53 AM
Well done on the legs mayn...nice stuff

JustinF
11-10-2004, 03:55 AM
Nice leg session mang! Great work with the pr's

Stephen Riddington
11-10-2004, 10:00 AM
:withstupi

ryuage
11-10-2004, 11:40 AM
great job on the weight loss, looks like strength is going up as well.

txterry
11-10-2004, 01:42 PM
Sicilian: Thank ya and welcome of my journal
JustinF, Chomer: Thanks for the encouragement
ryuage: I attribute the strength gain during weight loss to a clean diet, high in protein and low in refined sugars; and plenty of rest.

txterry
11-10-2004, 11:40 PM
Todays Workout
Chest and Tri's

5 min cardio warmup

Flat Bench Dumbell Press
35 x 12
40 x 10
45 x 8
45 x 6

Assisted Dips
-60 x 12
-40 x 8
-40 x 6
-40 x 6

Tricep Rope Pushdowns w. flare
90 x 12
110 x 6 <-- new max
100 x 6
110 x 4

Pushups on floor
12
10
6
6

Total gym time 40min

This was light day for me. Tried a different routine today: no bench press or flyes to give my shoulders a break. Also first time Ive added basic pushups.

Stephen Riddington
11-11-2004, 12:40 AM
Good session and there's nothing wrong with adding a little variety to your workout life. ;)

lilmase1153
11-11-2004, 01:37 AM
nice w/o terry and those triceps pull downs look awesome.. keep at it bro and great job..

ryuage
11-11-2004, 02:20 AM
i like subbing dips for bench sometimes... dips make you swoooole :)

TheSicilian
11-11-2004, 02:30 AM
Todays Workout
Chest and Tri's

5 min cardio warmup

Flat Bench Dumbell Press
35 x 12
40 x 10
45 x 8
45 x 6

Assisted Dips
-60 x 12
-40 x 8
-40 x 6
-40 x 6

Tricep Rope Pushdowns w. flare
90 x 12
110 x 6 <-- new max
100 x 6
110 x 4

Pushups on floor
12
10
6
6

Total gym time 40min

This was light day for me. Tried a different routine today: no bench press or flyes to give my shoulders a break. Also first time Ive added basic pushups.


Good work out man, ay are those weights in Kilos or Pounds? Either way, good stuff :shoot:

Bruteman
11-11-2004, 04:40 AM
Good job dude. Gotta' love rope pushdowns. There the only kind I can do without hurting my elbows.

Canadian Crippler
11-11-2004, 09:11 PM
Hey good session Terry, nothin' wrong with variety :).

Frozenmoses
11-11-2004, 09:36 PM
w00t for dips!

savdout209
11-11-2004, 10:47 PM
i third that w00t

GrumpyTX
11-12-2004, 09:52 AM
Good job man. Glad to see your sticking with it.

Zearoth
11-12-2004, 11:47 AM
Nice workout, Terry.Looking forward to seeing your progress!

Nito
11-12-2004, 06:50 PM
Houston is the fattest place in America, and it is in the state of Texas, sucks to live in texas bro :P

Canadian Crippler
11-12-2004, 07:03 PM
Houston isn't a state, lmao.

Nito
11-12-2004, 07:16 PM
Houston isn't a state, lmao.

Uhh.. Look i neer said houston, i said texas, and yes texas is a state :evillaugh

Canadian Crippler
11-12-2004, 07:17 PM
Nice edit, lol.

Nito
11-12-2004, 08:08 PM
Nice edit, lol.

Heh, I know :P

txterry
11-12-2004, 10:45 PM
Houston is the fattest place in America, and it is in the state of Texas, sucks to live in texas bro :P

Texas is almost like another country..
Yeah its true Houston is the fattest city. Dallas is not far behind .. I think it placed third.

But that does not make it harder for me to workout or keep a clean diet. .. hey I love being different anyway :)

txterry
11-12-2004, 11:16 PM
CHomer: Thanks man. Im tryin varying routines to see if it help my muscles grow - seems to work!

lilmase: My tris were soooooreee the next day. Just touching them would hurt, but it was a good kinda hurt!

Ryuage: Yah Im gonna be dipping more. Its supposed to work both chest n tris but it only works my tris. Gonna work on the form to try to get a chest burn.

Sicilian: Those are just lbs. I have not been working out long and my chest n bi's are the weakest parts of my body. Thanks man

Brutes: Thanks bud. Rope pushdown seems to put less or no stress on my elbows also.

Crippler: Yup I figure variety keeps the muscles 'guessing'

Fromo and Sav: w00t back at ya! Dips is not for dips

Grumpy: Thanks! Yeah Ive been going at it hard and regular. The forum and people here keep me motivated for sure

Zearoth: Thanks bud!

Thursdays Workout:
Abs

10 min cardio warmup

45deg incline crunch
20 - hands on sides
15 - hands on chest
10 hands behind head
8 - hands above head
6 - hands high above head

Cable Crunch
120 x 12
140 x 10
150 x 8 <- new max
150 x 6

Ab machine
70 x 12
80 x 10
90 x 10 <- not too good on this .. felt tired

12 minutes HIIT on treadmill
50 min Gym time

On the incline crunch I decided to progressively increase the level of difficulty between sets by raising hands higher up on the body. Im closer to using a weight (ball then weight plate).
I tired out quickly and missed out on hyperextensions and side-bends, but managed to get in another cardio HIIT session.

txterry
11-12-2004, 11:21 PM
Fridays Workout
Rest Day
Took my better half to her birthday dinner to BabyDoes, a good Dallas restaurant.
So Im all fed and ready to go at it tomorrow!

Bruteman
11-13-2004, 01:36 AM
Good abb work bud. Work that washboard so you can be teh supa' sexy for teh wifey. :hump: :D

ryuage
11-13-2004, 04:57 AM
sounds yummy great ab workout :)

JustinF
11-15-2004, 03:13 AM
Nice work in here terry. Keep it up.

Canadian Crippler
11-15-2004, 07:03 AM
Nice work keep at it!

Stephen Riddington
11-15-2004, 01:55 PM
Good Guacamole!!! Nice ab session there, pardner. :D

Zearoth
11-15-2004, 03:17 PM
Nice ab work, terry.

txterry
11-15-2004, 05:09 PM
Brutes: Im far from that washboard or 6-pack but its only a matter of time. Wifeys already pleased with the results so far.

Ryuage, JustinF, Crippler, Chomer, Zearoth: Thanks buds!

Ive not been reading journals recently cause Im spending some time with my new 700m notebook PC, but Im gonna catch up soon

Yesterday's Workout
Back n Bi's

10 min cardio warmup

Lat Pulldowns
90lbs x 15
105 x 2
120 x 8
135 x 3
127.5 x 6

Asissted Pullups
-0lbs x 1
-50 x 8
-40 x 6
-30 x 4 <-- new pr

Dumbell Rows
55lbs x 8 each side
60 x 8 <-- new max wt.
60 x 8
60 x 6

Dumbell Shrugs
60 x 10
60 x 8
60 x 6
60 x 6

Preacher Bench Curls
25 x 8 each hand
35 x 6
35 x 4

Above head side cable curls
30 x 12
35 x 8
40 x 6
45 x 4 <-- new pr

Barbell wrist curl behind back (forearms)
110lbs x 6
60 x 12
70 x 8
70 x 6

Hyperextensions Lower back
15 front, 15 each side
12, 12, 12
10, 10, 10

I needed the 2-day rest and had lots of energy for my workout. Today is legs so Im gonna be sore tomorrow. Weight is down to 161.

KiwiBuilder
11-15-2004, 05:13 PM
Good effort man. Do you have a workout partner for thos pullups, or an assist type machine?

Stephen Riddington
11-15-2004, 06:38 PM
You sure did attack your back and bi's in this session, I'm sure you'll do the same for your legs.

lilmase1153
11-15-2004, 07:42 PM
great job bro.. back and bi's look strong as hell

Canadian Crippler
11-15-2004, 09:43 PM
Good luck on the legs, back/bi session is A ok!

JustinF
11-16-2004, 03:06 AM
Great work on the pr's man. You're progressing quite well.

ryuage
11-16-2004, 05:07 AM
great effort, you're getting stronger by the second, and on a cut... im jealous

txterry
11-16-2004, 01:01 PM
Kiwibuilder: I did those pullups on an assist machine where you kneel on a pad. I should be upto bodyweight before the begining of the year since I feel my back slowly gettin stronger.

CHomer: Yuppers I did well on my legs day I think

lilmase: thanks man. Still not near what you do, but Im gettin closer.

Crippler: Thanks bud. Legs day is my fav

JustinF: Thanks bud. And you look really good in your recent pics

ryuage: The clean and high-protein diet is helping a lot. I figure I'll continue to cut till my lifting levels off. Im not gonna get to my desired bodyfat soon, and I dont want to lose any muscle gettin there quicker.

Yesterdays Workout
Legs

5 min cardio warmup

Squats on smith machine
130lbs x 12 warmup
180 x 10
200 x 8
210 x 6
220 x 8 <--- new max

Cable kickbacks - other machines were tied up and I figured Id work the glutes
70lbs x 12 left leg
90 x 10
100 x 10
repeat with ankle strap on right leg

SLDL still learning form on these
110lbs x 12
110 x 10
110 x 10

Seated hamstring curl
105 x 12
120 x 6
135 x 6
135 x 4

Adductors
190 x 12
220 x 8
235 x 6 <-- new pr

Abductors
190 x 10
220 x 8
235 x 8 <--- new pr

Seated calf press
190 x 12 warmup
275 x 8
295 x 8
300 x 6 <-- new pr


Knees had a tiny pain in them so I decided to lay off leg extensions for a couple of leg days. I felt my quads needed 1 more exercise so I need to start looking for a new one .. maybe lunges?
The adductors and abductors are 'fill-in' exercises. I do them when Im waiting on equipment to keep the heart rate up.
Felt good going up another 10lbs on the squats, tho I couldnt go as deep as I wanted so Im going to stay at 220 for a while.

Frozenmoses
11-16-2004, 01:24 PM
Good leg day, Terry! Congrats on the new squat max.

Zearoth
11-16-2004, 01:44 PM
NIce squatting, bro.

Wikked1
11-16-2004, 01:45 PM
Yeah man nice leg day. I like the way you're filling in while you wait. Votes for walking lunges you'll love the DOMS trust me!

Bruteman
11-16-2004, 02:33 PM
I vote for lunges too. You'll hate us for making you do them, but you'll be happy with the results.

Nice couple of sessions bud. Your making great progress.

lilmase1153
11-16-2004, 02:34 PM
yeah im with wikked lunges are awesome..... and when you do the smith squats do you do reg stance or do you put your feet a step forward? cause next time you do smith squats try un racking the wieght than take a big step forward and than squat in a sit down positition i do these every other week and it kicks a**..

Stephen Riddington
11-16-2004, 02:49 PM
You think??? That's a great leg session, dude. :)

txterry
11-16-2004, 05:26 PM
Fromo: Thanks bud it felt good too!
Zearoth: Thanks .. I do squats every leg day now
Wikked, Brutes: Im gonna start doing lunges starting next leg day. Thanks guys
lilmase: I have my feet out in front slightly. Gonna move them in front more and try what u suggest. Will try stance on just the bar first...
Chomer: Thanks bro .. doms will set in tomorrow Im sure

Todays workout: Rest Day

Canadian Crippler
11-16-2004, 06:25 PM
Nice squats! You pulled ahead of me now lol.

JustinF
11-17-2004, 03:07 AM
more bold in here!! Great work man.

ryuage
11-17-2004, 12:46 PM
great job on the squats tx.

txterry
11-17-2004, 11:19 PM
Crippler: Just barely, and my legs are the strongest part of my body. Thanks bud
JustinF: Yup its good to see the boldness, as Fromo sez.
ryuage: Thanks bro

Todays Workout
Chest n Tris

10 min cardio warmup

Flat Bench Press
130lbs x 12 warmup
150 x 8
160 x 6
165 x 4 <-- new pr but just barely I feel a maxout coming here

Close Grip bench press - new exercise for me, form was not quite right
90 x 12
110 x 8
130 x 6

Pec Deck
90 x 10
97.5 x 8
105 x 4

Cable Flyes
50 x 12
70 x 6
60 x 6

Assisted Dips
BW x 3
-50 x 8
-40 x 6
-30 x 4 <-- new pr

Pushups on floor
10
8
6

10 min HIIT on treadmill
Total gym time 1hr 10 min

Went to workout on a very full stomach and a beer since I was at a Tech forum and got fed all day. Diet was out the window but I did eat mostly lean high protein stuff.
No dumbells today. Gonna alternate them every other chest day. Im gettin to like the pushups and hating the pec deck.

lilmase1153
11-18-2004, 02:01 AM
right on bro ace chest performance today... with a maxout i think you can 185 no doubt for a couple reps.. good luck bro and nice w/o

JustinF
11-18-2004, 03:13 AM
Great job on the PR terry!

Stephen Riddington
11-18-2004, 12:56 PM
Great chest/tris work!!!

As for the CGBP, I usually put my hands on the smooth part of the bar, which makes them about 6-8 inches apart give or take. Make sure when you go down, the elbows are tucked in and rests right beside your ribs, when you complete the range of movement; which the bar should rest around the lower chest area, but above the abs.

I hope this helps a little, if that an incorrect way of executing the CGBP, please correct me. :)

Canadian Crippler
11-18-2004, 03:06 PM
Nice benching terry! You can do alot more than 185, hell I can do 185 and I bench much less than you.

txterry
11-18-2004, 08:39 PM
lilmase: Ok I got goal now of 185 for 2 reps. Im gonna get to it next workout or two.
JustinF: Thanks bud
Chomer: I knew I should be spending more time on ExRx. I had my elbows out to the sides too far. Thanks for describing the form! Gonna correct it next chest day.
Crippler: Thanks bud. Yeah Im gonna try for 185, Its good to have a goal.

Rest Day Today
Tomorrow is ans abd then its back and bis the day after.

lilmase1153
11-18-2004, 08:49 PM
good luck on 185 bro... i know you got it

Zearoth
11-18-2004, 09:54 PM
Nice workout today Terry!!! :thumbup:

Heheh, hit the weights hard tomorrow!!

JustinF
11-19-2004, 03:16 AM
Tomorrow is ans abd .

:scratch:

;)

Bruteman
11-21-2004, 02:43 AM
Good work on the chest and tri's my man.

TheSicilian
11-21-2004, 02:50 AM
well done brotha!

GrumpyTX
11-23-2004, 03:58 PM
Nice couple sessions man.

lilmase1153
11-25-2004, 01:05 PM
happy tanks giving :-)

KiwiBuilder
01-04-2005, 01:30 AM
Where'd Terry get to?

ryuage
01-05-2005, 05:10 AM
he disappeared!

Stephen Riddington
01-05-2005, 02:14 PM
OMG... Get David Copperfield to bring him back!!!

txterry
11-14-2005, 09:00 PM
Hey guys Im back from the dead!
Working out now harder n ever
I'll post more soon

TTT
11-15-2005, 12:29 AM
Welcome back!

KiwiBuilder
12-12-2005, 06:25 PM
Still waiting Terry!!!