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ryuage
10-08-2004, 06:25 AM
Hereeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee's Ryu!

Hey!! well.... decided to start a new journal because everyone else is so here we go. Ended my cut right before I went on vacation about 3 weeks ago. Now I am up a few lbs a lot of it water, probably a lot of it fat, but also some muscle. I was working out and doing cardio while on vacation :) just because I love doing it. I was literally eating crap all day long beyond being full just because... I'll give myself the benefit of the doubt and say 6000 calories a day!!!! Anyways... the plan now is just to get bigger and gain strength and lift more then I was lifting apparently before I ended my bulk, I will eat x amount of calories as long as I am gaining strength, when I stop I will up it to x amount of calories again.

Bodyweight = 165 lbs this morning :omg:

The diet right now.....

~2500 calories (starting calorie intake... is it too little I guess we'll find out)
1g/b protein
30% fat from healthy sources (trace fats, fish oil caps, peanut butter)
remaining calories coming from carbs

- this roughly works out to be 40/30/30 ....
none of this protein+fat protein+carb crap... and fitting in cals in about 4 meals sometimes 5. Clean Clean Clean Diet... it's amazing how easy it is to get about 170 grams of protein and see people struggling to get that much in.

Main sources of food

Protein
- 98% lean ground beef, eggs, chicken, fish, and turkey
Carbs
- Oats, brown rice, sweet potato, black beans, veggies
Fats
- Peanut Butter, Fish oil caps

Supplementation

Vitamin C
Vitamin E
Multi Vitamin
Whey (PWO)
Started Creatine again as well...
Fish oil caps

Workout

- Upped the frequency lowered the volume, split the body into upper and lower... so hitting things about once every 4 days or twice a week switching one or two exercises the 2nd time around. Workout below as of now...

Upper Body Day 1
Bench Press 2x4-6
Dips 2x4-6
Pullups 2x4-6
Rows 2x4-6
Skulls 2x4-6
Hammer Curls 2x4-6
Seated Press 2x4-6
Laterals 2x4-6
BO Laterals 2x4-6

Upper Body Day 2
Replace dips with Incline Bench
Change grip on pullups

Lower Body Day 1
Squats 2x4-6
BB Lunges 2x4-6
SLDL's 3x4-6
Standing Calf Raises 2x4-6
Seated Calf Raises 2x4-6
Shrugs 2x6-8
Abs

Lower Body Day 2
Deadlifts 3x4-6
Leg Press 3x4-6
Leg Curl 2x4-6
Standing Calf Raises 2x4-6
Seated Calf Raises 2x4-6
Shrugs 2x6-8
Abs

Countdown to Iraq part deuce = 40 days

Time to eat...

Coke
10-08-2004, 07:17 AM
Wishing you the very best with everything - you are a fine cat!

ryuage
10-08-2004, 12:11 PM
thanks for the kind words CoCoa

Today's Training

Sleep = 8 Hours
- over the course of the last month my sleep has improved greatly, I fall asleep a lot easier as well as stay asleep a lot longer with the occasional urge to urinate at some point in the night
Diet = ~2500 calories
Meal 1: 1 cup oatmeal, pb, egg white omelette with veggies
Meal 2: 1 cup oatmeal, 1 scoop whey, few berries
Meal 3: WW Pita, ground beef, veggies, PB
Meal 4: WW Pita, ground beef, veggies, PB
Meal 5: Black beans, brown rice, turkey, veggies

Workout: Lower Body

Deep Squats: 205x5 205x5
- Dropped weight to focus on form and depth
Smith Lunges: 160x8/8 160x8/8
- Not counting resistance of bar, each set was close to failure especially those on my left leg, I might also be stepping differently with my left leg as I feel it may be hitting differently while performing the exercise
SLDL: 185x6 195x6 195x6
- Dropped the weight and using form in linky here http://www.bsu.edu/webapps/strengthlab/images/sldl.mpg
Standing Calf Raises: 275x10 275x10
- Weight was fairly easy, used full rom up and down with a squeeze at the top
Seated Calf Raises: 90x8
- Full ROM, squeeze at top... thinking about dropping these and just doing standing calf raises as it hits the whole calf muscle anyhow.
Shrugs: 225x10 225x10
- Another exercise I dropped the weight to focus on full ROM and pause at the top.
Abs: 2x8 on ab machine, 2x12 cable crunches

Total Time = 45 minutes

BIG C
10-08-2004, 01:55 PM
Great leg workout! Way to destroy them! :thumbup:

BigNic
10-08-2004, 01:59 PM
Your getting deployed again? Nice split btw

ryuage
10-08-2004, 03:58 PM
Thanks BigC

Yeah Nic getting deployed again unfortunately unless something happens otherwise (they deem me not capable of going) :)

I think my weight will be down even from 165 seeing as now that my diet is back to clean I am peeing like a race horse... so I am definitely holding a ton of water that is being flushed due to the change. I also saw spiderman2 at the cheap theatre since it just came out there today... they also released collateral and king arthur which I was planning on seeing. Anyone else seen either of the two? good/bad?

edit: is leaving 5 times to go pee during the movie excessive?? lol.

savdout209
10-08-2004, 04:27 PM
good luck out there in iraq, homie..be safe. :thumbup:

and that is one hell of a routine. :omg: how tall are you? age?

Beast
10-08-2004, 04:50 PM
I heard Collateral was good from some of my friends. Tom Cruise is a huge badass in it. King Arthur was supposed to be one of the worst movies ever made, but I didn't see it,lol.

BIG C
10-08-2004, 05:05 PM
I downloaded Collateral pretty good movie. Cruise was awesome in it! :thumbup:

Stephen Riddington
10-08-2004, 05:16 PM
Leg session is sick!!!!

Good luck and be safe in your redeployment to Iraq.

ryuage
10-08-2004, 07:42 PM
savdout209 thanks, I'm 5'10 21

Beast ya i heard collateral was alright and had mixed things about king arthur... but for a buck I aint gonna complain.. well if it sucks that bad I will

BigC thanks for the heads up

CanadianHomer appreciate it! I sure will try..

BigNic
10-08-2004, 08:16 PM
I thought king arthur was really badass. Spiderman 2 was really good imo. Havent seen Collateral yet although id like to, it looks pretty good.

Bruteman
10-08-2004, 09:37 PM
Here's some "new journal"

:spam:

for ya'.

Also, this is just my 2 cents, but in your upper body routine i would do the seated presses after your back work. The way you have it(after arm work) your tris will be fatigued and give out before your delts will on the presses=your delts will suffer development wise. If you do the presses earlier your tri's will be a little fatigued, but they won't suffer development wise. Does that mumbo jumbo make sense, lol.

ryuage
10-09-2004, 10:19 AM
Thanks nic gonna go watch collateral today ill tell ya how it is :)

thanks for the spam brute! haha... it makes sense, both are weak parts for me I really wanna bring up my tri's I might try that my next workout

Today's Trainin'

Sleep = 7.5 Hours (I dont think i can sleep anymore then 8 hours even if I tried.
Diet = ~2500 calories

Meal 1: Oatmeal, PB, Eggwhites, Veggies
Meal 2: Bowl of Whole Grain Cereal, Low Carb Milk, few berries, veggies, small serving turkey breast
Meal 3: Oatmeal, PB, Eggwhites, Veggies
Meal 4: Black beans, brown rice, turkey, veggies, PB
Meal 5: Sweet potato, veggies, turkey

Workout = Rest Day

Cardio = Medium/High Intensity Running/Treadmill
Total = 35 minutes
10 minute warmup
- 5 minutes walking
- 5 minutes slow jog
20 minutes running
- 5 minutes 7 mph
- 5 minutes 7.5 mph
- 5 minutes 8 mph
- 2.5 minutes 8.5 mph
- 2.5 minutes 9 mph
5 minute cooldown
- 5 minutes walking

had some extreme doms in the gluteus maximus hehe :swear:

- Easing into cardio as I am not eating much and don't want to overtrain my legs, not gonna be a cardio freak like before... on top of what I do for the military will probably do 3x/week 2 high intensity days shorter duration and 1 low/medium intensity longer duration on elliptical/bike

Stephen Riddington
10-09-2004, 06:33 PM
Doms Rules!!!!!!!!!!

ryuage
10-09-2004, 06:37 PM
not when they are in your legs and you are trying to run... haha

Stephen Riddington
10-09-2004, 07:54 PM
You got a point there, but still they rule!!!!!

dissipate
10-10-2004, 03:45 AM
good luck with the new plan and goals ryuage. diet looking great so far.

will you be able to post from iraq?

ryuage
10-10-2004, 06:38 AM
I don't know if I will, there is a possibility seeing how as I was leaving the first time things were getting established, I had a bud there that was online quite frequently that just got back... not to mention it's my job so I setup that type of stuff... we'll see.. hopefully I wont have to post from there and I can post from here instead.. lol

ryuage
10-10-2004, 07:10 AM
few pictures... 1 from my old va trip i forgot to post and from my recent trip back to cali... the doggy is what I got my girl for her birthday damn thing was like 1 lb... haha

ryuage
10-10-2004, 07:15 AM
some more for ya... one is back in the day in high school haha my hair its all gone :( and one of em or two of em is with a best bud of mine I havent seen in 3 years because he left for the army a year after I did and just got back from Iraq on one of those nights in the picture. Other one is awaiting some thai food yummmmy pad thai!!! pad see-ew... grrr.

JustinF
10-10-2004, 07:26 AM
Nice pics bro!

ryuage
10-10-2004, 10:27 AM
Gonna do some spinning today woohoo... might do it every sunday depending how today goes. My layout for the week

Day 1 Upper Body
Day 2 Lower Body
Day 3 Rest/Cardio
Day 4 Upper Body
Day 5 Lower Body
Day 6 Rest/Cardio
Day 7 Rest/Cardio

ryuage
10-10-2004, 01:34 PM
Today's Trainin

Sleep = 8 Hours
- I don't know if its the increase in calories... the increase in carbs... or the increase in fats but sleep is awesome.

Diet = ~2500 calories

Meal 1: Oatmeal, PB, Eggwhites, veggies, apple
Meal 2: WW Pita, ground beef, veggies, PB
Meal 3: Oatmeal, few berries, veggies, chicken
Meal 4: Black beans, brown rice, veggies, chicken, pb
Meal 5: Sweet potato, veggies, chicken, pb

Weights = Rest Day

Cardio = Spinning class
Total time = 45 minutes
avg heart rate = 130 bpm/60-65% mhr
- first time doing the class, I really enjoyed it. It was something different and took away some of the boredom being with other people in a class. A little awkward being the only guy, well not really... but ya will probably do spinning on Sunday's :) was thinking class was a little longer but started a bit late and stretched for a few at the end. Love the variety with resistance and intervals... never really got my heart rate passed 150 but wasn't look for a real intense cardio session anyway.

BigNic
10-10-2004, 01:42 PM
cute dog. I have a soft spot for little dogs.

ryuage
10-10-2004, 01:47 PM
heres a better example of how small it is... fits in a hand bag.. haha

but then again they do have big hand bags now a days

briancurran01
10-10-2004, 02:03 PM
good luck with everything bro..i hope you dont have to go back to Iraq..very cute puppy

Beast
10-10-2004, 03:30 PM
Hey ryu, I thought you'd appreciate the dog I have at home. She's part chihuahua and part poodle.

ryuage
10-10-2004, 03:31 PM
haha cute dog... looks like a shiatsu??? my girl already has one of those and it looks just like your mix.

BigNic
10-10-2004, 03:39 PM
what kinda dog is that ryuage?

BIG C
10-10-2004, 03:53 PM
I have got to take a pic of my 2 dogs.

Stephen Riddington
10-10-2004, 05:01 PM
Cute dog!!!

You're very lean, I bet your bodyfat is pretty low.

ryuage
10-10-2004, 06:51 PM
BigNic its a daschund(weiner dog)

Big C post it when you get em :) hehe we should make a post a picture of your dog thread!... sorry if you have cats, but I can't stand the things. *good for nothing* lol

CanadianHomer it was the lowest it has ever been after my cut, but my 2 and a half week splurge on vacation did otherwise haha. It was a cheat day every day!

Canadian Crippler
10-10-2004, 10:08 PM
Sexy dog man. I'll show you mine some other time, he's sweet :).

pruneman
10-11-2004, 02:04 PM
really cute dog.

Ğragons
10-11-2004, 03:04 PM
hey ry :p nice training, iff thats your girl she's "quite tender" i definately would ;)
and respect on the half a page of doggy talk :P

gehge

ryuage
10-11-2004, 04:36 PM
alright altershock... :)

pruneman : thanks

Dragons : thanks... I think, lol.

Today's Trainin

Sleep = 8 Hours

Diet = ~2500 calories

Meal 1: Oatmeal, PB, chicken, veggies
Meal 2: 2 cups organic oat cereal, milk, whey, few berries
Meal 3: Oatmeal, PB, chicken, veggies
Meal 4: WW Pita, PB, ground beef, veggies
Meal 5: WW Pita, PB, chicken, veggies

Weights = Upper Body

Bench press 170x3 , 170x3
Dips bw+55x6 , bw+55x6

Pullups bw+10x6 , bw+10x5
BB Rows 115x6 , 125x6 , 125x6

Seated Military Press 105x5 , 105x5
Seated Laterals 15'sx6 , 15'sx6
Bent over laterals 10'sx8, 15'sx6

Close Grip Bench 115x8, 125x6, 125x5
BB Curl 75x6 , 75x5
Total time = 45 minutes

switched it up a bit whatever... working again starting tomorrow so updates might lack =\ prepared my meals for the week so I am set.

Cardio = Rest Day

BigNic
10-11-2004, 04:42 PM
Did you only just recently start doing bentover rows?

ryuage
10-11-2004, 04:58 PM
ya bb rows... I switched over from db rows... hence the reallll low weight haha, I can db row more then I can bb row.

BigNic
10-11-2004, 05:05 PM
hahaha. Im sure theyll get back up there. I also recently switched rows, from t bars to bent over. what style are you using for these?

ryuage
10-11-2004, 05:06 PM
I am trying about shoulder width/little wider overhand... also trying to do them strict as not to use any momentum from my legs or bring my torso up during the pull.

http://www.bsu.edu/webapps/strengthlab/images/bbrow.mpg

except overhand

John0101
10-11-2004, 06:27 PM
Hey man, I really like your routine and how you seperate into two different days. I would be worried about the intensity. Do you go to failure with all your lifts?

Anyways how much weight are you looking to gain?

BigNic
10-11-2004, 06:29 PM
no he doesnt.

ryuage
10-11-2004, 06:41 PM
:withstupi

:) Im looking to gain a lot but over a period of time... not gonna do the "bulking" thing just progressively gain weight at about 2 lbs of lean mass a month... hopefully to avoid puting on the fat that it comes with

BIG C
10-11-2004, 08:46 PM
Great session Bro! :thumbup:

Alke
10-11-2004, 09:18 PM
your girl is hot.

thats how I do my SLDL's

you bulking a bit slow for my own methods, but glad your finally bulking bro'!!!! now lets see some RED!!!!

as usual your diet is aces.

Stephen Riddington
10-11-2004, 10:10 PM
I agree with Alke, your old lady is very easy on the eyes.

Nice session.

Coke
10-12-2004, 06:01 AM
What a really nice couple...don't let her go mang, she is too fine - that is a cute dog you got her.

ryuage
10-12-2004, 06:47 AM
thanks everyone.. :)

I was thinking an all out bulk.... but I dunno Ill see how this goes for now but in a week will probably just be lilke who am I kidding and eat like crazy... haha

ryuage
10-12-2004, 06:50 AM
Today's Training

Sleep = 6.5 hours
- had to come into work early for some odd reason, the reason (no reason at all) you guys would be surprised how much useless stuff we do... sorry to disappoint some of ya.
Diet ~TBD
Meal 1: oatmeal, pb, egg whites, veggies
Meal 2: bowl organic oat cereal, milk, few berries, whey

Training: Lower Body
Deadlift 275x3 , 280x3 , 285x2
Squat Press 4ppsx10 , 5ppsx6 , 5ppsx6
Lying Leg Curl 125x6 , 125x5
BB Shrugs 235x8 , 235x8
Smith Calf Raises 3ppsx8 , 3ppsx8 , 3ppsx8
Ab Work

Cardio : Rest day

dissipate
10-12-2004, 09:05 AM
the dog you got is such a cutie!!!!!

and thanks for posting that link to the bb rows vid, i have a much better idea of how to do the t-bar rows now and i don't feel silly for sticking my butt out that much!

chops
10-12-2004, 09:49 AM
nice couple pics

geez with everyone changing their journals, mine is old news :( :p

ryuage
10-12-2004, 10:30 AM
thanks dis :) ya i stick my butt out when rowing as well hehe...

thanks chops, guess what you should do now?? muahaha new journal time :D

Canadian Crippler
10-12-2004, 10:49 AM
Nice deads man!

ryuage
10-12-2004, 11:07 AM
thanks shock.

Stephen Riddington
10-12-2004, 02:46 PM
Nice session, I noticed there's a mixture of exercises for different body parts. I guess to keep things different, eh?

ryuage
10-12-2004, 03:09 PM
eh?? what do you mean?

ryuage
10-12-2004, 03:19 PM
so I am having satiety issues... possibly not eating enough, but will reevaluate the weight come friday. Could it be a sign of hunger or just wanting to eat =\ grrr.!

Stephen Riddington
10-12-2004, 03:37 PM
eh?? what do you mean?

eh = canadian way of ending a conversation. :D

In all seriousness, I misread your session, I didn't realize that you were doing lower body exercises, I assumed that you did the exercises out of your head. I'm used to people having their sessions by body parts.

ryuage
10-13-2004, 05:18 AM
really, didn't know that... you canadians! hehe

JustinF
10-13-2004, 06:12 AM
strong session ryuage.

cute dog.

ryuage
10-13-2004, 07:20 AM
Thanks justin

Today's Training

Sleep = 7 Hours , had trouble falling asleep after waking up to go to the bathroom, woke up continuously till it was time to get up.
Diet = ~ 2400 calories
Meal 1: Oatmeal, PB, veggies, ground beef
Meal 2: Oatmeal, few berries, veggies, egg whites
Meal 3: Black beans, brown rice, veggies, chicken, few almonds
Meal 4: ww pita, ground beef, veggies
Meal 5: oatmeal, pb, veggies, chicken

Training

Weights = Rest Day
Cardio = Intervals
Total Duration = 20 minutes
5 minute warmup
10 minutes (10 intervals) 30s/30s intervals 7/11mph
5 minute cooldown

Comments

see below

Chubrock
10-13-2004, 09:18 AM
Good session buddy. We have a similar interval workout, though I alternate btw 7mph and 11mph on one minute intervals.

ryuage
10-13-2004, 09:53 AM
thanks chub, I decided to keep sessions shorter with hiit and lower the speed rather then 12mph to 11mph... also with my longer duration high intensity days I brought it down a notch. Hitting legs 2x a week takes it's toll.

Chubrock
10-13-2004, 09:57 AM
Yea I agree with ya on twice a week taking its toll. Seems like by Friday I'm glad I have the weekend to recuperate.

ryuage
10-13-2004, 10:00 AM
ya I do a

Day 1 Upper
Day 2 Lower
Day 3 HIIT
Day 4 Upper
Day 5 Lower
Day 6 Medium/High Intensity
Day 7 spinning

i was contemplating hiit, as you can see I decided to add it but do a short session... as well as on day 6 just keeping it at 20-30 minutes

ryuage
10-13-2004, 05:31 PM
so I picked up these lean pocket "ultras" 200 calories each 6g fat/19 gram carb 7 are fiber (whole grain crust) and 25 grams protein... they had a pizza flavor and a ham and cheese... I said what the hell and decided to buy em... think ill throw them in for dinner on the weekend and call it an unplanned cheat meal haha even though I am bulking... a whole 400 calories for 2 of them suckers... I remember the old days when we'd buy the 12 box from costco and eat them suckers in like a day or two along with the 50 count bagel bites... what the heck was wrong with me?

BigNic
10-13-2004, 05:36 PM
damn i havent had a lean pocket in a LOONGG time. I used to really like em

ryuage
10-13-2004, 05:37 PM
yah they got some new ones... ULTRA edition haha.. you can try em or Ill tell you how they are this weekend :) I haven't had one of these suckers in years.... whole grain crust 7 grams fiber and 25 grams of protein per pocket!

BigNic
10-13-2004, 05:54 PM
damn. I would prolly eat about 4 a serving to thad be 100 grams. I actually need to be getting more dense food as ive dropped down to only eating 4 meals a day as opposed to 6.

pruneman
10-13-2004, 06:17 PM
do you spin often? I used to be really into it...great workout.

John0101
10-13-2004, 07:19 PM
Strong leg day. Don't turn into a cardio bunny!

DoUgL@S
10-13-2004, 10:30 PM
costco makes us fat. lots of yummy fattening food at a price even a mom could love. I used to eat 2-5 whoppers after bball practice, at least you were thinking.

Nice work out btw.

dissipate
10-13-2004, 10:37 PM
what's spinning?

ryuage
10-14-2004, 02:20 AM
BigNic ya I eat 4-5 meals a day as well

Pruneman I just started actually

John0101 thanks and I won't :)

douglasmolina thanks... ya I am gonna fill a suit against costco for making me obese when i was younger

dissipate its a form of cardio... like a class where you perform it on a stationary type bike.


I cant sleep this sucks.. slept at 9 woke up at 12:30 to pee and cant sleep ever since... oh well it's almost time to workout =\

SalahG
10-14-2004, 02:26 AM
Nice workout plan you've got going here. Sorry incase I missed it, but how old are you?

ryuage
10-14-2004, 05:21 AM
SalahG I am 21 currently

Today's Training

Sleep = 3 Hours :omg:

Diet = ???

Meal 1: Oatmeal, PB, Egg whites, veggies
PWO: banana, scoop of whey
Meal 2: Oatmeal, PB, veggies, chicken
Meal 3:
Meal 4:

Training

Weights = Upper Body

Bench Press 170x4 170x3.5
Weighted Dips bw+60x6 bw+60x4

Pullups bw+10x6 bw+10x5
BB Rows 135x6 135x6

Seated BB Press 110x4 110x4
Seated Laterals 15'sx8 15'sx8
Bent over laterals 12'sx8 12'sx8

CG Bench 135x6 135x5
BB Curl 75x7 75x7

Cardio = rest day

Comments
- ok workout even though I didn't get much if any sleep... looks like work for the next day or two will be real long hours and possibly working this weekend.. I hate this sh**

BigNic
10-14-2004, 09:23 AM
thats like 20 lbs up on your bb rows right? You getting used to em

chops
10-14-2004, 09:57 AM
still waiting on those cc #'s!

spinning seats are SO uncomfortable. i figured they'd be worse for a male...

Canadian Crippler
10-14-2004, 11:44 AM
Damn, only 3 hours of sleep and you still had the energy to hit the gym. Good job today keep it up!

Stephen Riddington
10-14-2004, 01:19 PM
Nice upper body session. If it felt crappy, that's pretty normal when you suffer a crappy night sleep.

pruneman
10-14-2004, 02:24 PM
Are you worried about overtraining your legs? In your split, you work your legs three days in a row and then only have one day off before two more days of lower body exercizes. Have you considered taking a rest day or varying the cardio by doing something like rowing or swimming that puts less emphasis on the lower body? I think that you will really see improvements in your performance (cardio and weight training) if you give yourself more recovery time.

BigNic
10-14-2004, 03:14 PM
i dont think he has to worry about cardio type activities overtraining his legs

Bruteman
10-14-2004, 03:49 PM
Nice dips bro'. Way to get at it on such little sleep. Oh wait, you're only 21, you youngin's can pull sh*t like that. :D

Zearoth
10-14-2004, 08:26 PM
Crazy workout running on only 3 hours of sleep. I get around 8.5 hours of sleep and I still find myself sleepy during school. :p

BIG C
10-14-2004, 08:55 PM
Nice workout!

Beast
10-14-2004, 09:11 PM
Crazy workout running on only 3 hours of sleep. I get around 8.5 hours of sleep and I still find myself sleepy during school. :p
lol :withstupi

Alke
10-14-2004, 09:16 PM
dam hope things get more consistant for ya soon....sessions still look good though and I know your eating good, so hang in there.

dissipate
10-15-2004, 07:41 AM
dissipate its a form of cardio... like a class where you perform it on a stationary type bike.
oh. like rows of bikes the participants use and 1 bike in front the instructor uses and he/she tells the class to go faster or slower etc?

ryuage
10-15-2004, 09:38 AM
BigNic : ya that's really all it was
chops: hehe, ya... you get used to it I suppose we shall see
AlterShoc : Surprisingly I did
CanadianHomer : I was expecting worse actually
pruneman : somewhat concerned, but I am making gains continually... we shall see the thought has crossed my mind but I don't seem to be overtraining
Bruteman : I may be young to you but I sure feel old!
Zearoth : thanks bro haha Im like that too it just depends on that day... maybe I psyched myself up mentally to not let the sleep bother me
BigC : thanks YAz.
Beast : appreciate it :)
Alke : thanks alke, I hope so too going to work at 4 am then getting off at 10 pm isnt fun especially when doing laborous work outside... eating good but not enough apparently lose half a pound according to the ol scale... time to up the calories
dissipate : that is exactly what it is

ryuage
10-15-2004, 09:39 AM
I think i tweaked my back doing some lifting at work yesterday feels a bit sore but not painful, but gonna try a lower body session today (what can I say?) just to as not miss a workout... threw down some ibuprofen hopefully it feels better.

Weight = 164.5 (-.5)
ok..., so week 1 went the wrong way, I guess we know now which way to move the calories. Lifts still improved so maybe this is a happy medium?

workload is also getting hecting 18 hour days isnt fun especially when doing manual labor... i feel like a slave... wouldnt be surprised if maintenance is at 3500 calories + !

Stephen Riddington
10-15-2004, 01:28 PM
18 hour days???? I'm shocked that you can still manage to hit the gym and catch some zzz's.

BigNic
10-15-2004, 02:47 PM
whats your rate anyway? I just realized i have no idea.

ryuage
10-15-2004, 05:01 PM
my rate??? Im assuming you mean job... we dont call them rates here but I work in the communications field (satellites) provide networking/internet/phone capabilities.

BigNic
10-15-2004, 05:06 PM
ohh i didnt realize they didnt call them rates in the army. Thats cool, do you wanna do anything like that when you get out or no.

ryuage
10-15-2004, 05:20 PM
no :)

BigNic
10-15-2004, 06:04 PM
haah nice. I thought back on it, arentyou trying to get into some kinda nutrition job or something. I could be thinking of someone else. If not give it a thought, lol, seems like itd be right up your alley bro.

ryuage
10-15-2004, 07:00 PM
yes was thinking.... clinical nutrition = rd

BigNic
10-15-2004, 07:02 PM
thad be cool. Is that a 4 year degree?

edit-i just noticed how much i post in here

ryuage
10-15-2004, 07:07 PM
Today's Training

Sleep = 6 hours
Diet = ~2500 calories
Meal 1: Oatmeal, pb, chicken, veggies
Meal 2: organic oat cereal, milk, few berries, 1 scoop whey
Meal 3: WW Pitas, ground beef, veggies, few almonds
Meal 4: Oatmeal, pb, chicken, veggies
Training
Weights : Lower Body

Squats 205x5 205x5
Smith Lunges 180x8/8 180x8/8
- Think I might try free weight lunges, we'll see

Sldl's 205x6 205x5 205x4

Calf Raises 295x8 295x8 295x8

Shrugs 245x8 245x8

Ab Work

Cardio : none
Comments
back still a bit sore from lifting stuff around at work yesterday..... luckily I have the weekend off so woohoo!! hopefully my back feels better tomorrow. going to up the calories a bit see how it works... need to set some goals, maybe hit 170 by december/end of december if you can imagine how slow I mean by gaining slowly... I am 164.5 right now. so that is about 5 lbs in 10 weeks (hopefully that will limit fat gain eh?) who knows...

briancurran01
10-15-2004, 07:11 PM
nice work man..hope the back gets to feeling better

Zearoth
10-15-2004, 07:23 PM
Excellent session. I wouldn't mind a bulk of .5 lb/week. As long as its consistent and you're gaining strength, it's all good. Keep up the good work!

Stephen Riddington
10-15-2004, 09:36 PM
Heavy weights, you're lifting there :)

txterry
10-15-2004, 11:00 PM
nice leg workout ryuage!
catch up on your sleep this weekend

Bruteman
10-16-2004, 12:13 AM
Kickin' leg session my man. :thumbup: Free weight lunges are the only way to go if you ask me(I might be a bit bias' though cuz I can't do them any other way). Give them a try.

BIG C
10-16-2004, 12:18 AM
Good leg work!!

ryuage
10-16-2004, 06:41 AM
thanks for the kind words everybody... even though I'd like to sleep more on the weekend my body has a way of waking up at that certain time every morning regardless... then I fight for an extra 1-2 hours of sleep... waking up every few minutes it kinda sucks but oh well.

ryuage
10-16-2004, 10:32 AM
Today's Training

Sleep = 8 Hours
Diet = ~ ....

Meal 1 : Oatmeal, PB, veggies, egg whites
Meal 2 : Organic oat cereal, milk, few berries, veggies, chicken

Training

Weights : Rest day
Cardio : Medium/High Intensity Treadmill run
- 5 minute warmup
- 20 minutes @ around 8mph+
- 5 minutes cooldown

Comments

pruneman
10-17-2004, 08:51 AM
Nice running...ever run any races or anything?

MixmasterNash
10-17-2004, 09:14 AM
Good workouts! Get with the freeweight lunges. They are my favorite leg exercise.

As for your question in my journal, I would recommend progressing in reps before adding weight, as usual (8-12 bw or so), but I would train on both sides of that weight. Meaning, do some at bodyweight, some below bw, and some above.

Typically, I end up doing less than bodyweight pulling in the rock gym for very high reps, and at many angles, and also stuff like lockoffs. You can do < bw pullups with either an assistance machine, lat pulldowns, or (my preference) hammer strength machines. I do weighted chins on separate days in the weight gym. I actually rarely do bw chins anymore -- only as warmups or warm downs.

Do you have to do a certain # of pullups?

briancurran01
10-17-2004, 09:42 AM
nice cardio session bro.

ryuage
10-17-2004, 11:33 AM
pruneman : thanks, I did a 10 miler once... and considering doing triathlons in the future.. maybe a marathon (l.a)

MixmasterNash : Yah I might try it my next lower body session... I want to improve in them for the sake of improving... nothing test related

briancurran01 : thanks bro.

pruneman
10-17-2004, 11:41 AM
cool. I thought about training for a marathon a few years ago. I still run 5 and 10ks occasionally but I'm not fast like I was. A triathalon would definately be cool.

ryuage
10-17-2004, 04:38 PM
Today's Training

Sleep = 7 hours
Diet = ~2500 calories (need to eat more)
Training
Weights : rest day
Cardio : spinning class - 45 minute duration
Comments
- none

BigNic
10-17-2004, 04:44 PM
how are you liking the spinning? My mom was telling me i should try it the other day.

ryuage
10-17-2004, 04:53 PM
I enjoy it... takes the boredom out of doing cardio on a regular bike all by your lonesome... at least I get to talk to the other members (im the only male, lol) and you do a variety of stuff.

Frozenmoses
10-17-2004, 04:57 PM
W00t for being the only male in spin class. I wish they had spinning at my gym.

Stephen Riddington
10-17-2004, 04:59 PM
Spinning class= great way of hooking up with a chick??? or are they all old fogies????

ryuage
10-17-2004, 05:01 PM
actually they are all in their mid - late 20's

beastin v6
10-17-2004, 09:03 PM
Good Shiat man. Stay Motivated and be safe when you head over to Iraq bro. I am headed to Parris Island in a bit over 30 days can't wait to get my *ss handed down.

out.

dissipate
10-18-2004, 07:52 AM
ooh i wish we had spinning classes over here too.

ryuage
10-18-2004, 08:22 AM
good luck over at parris beastin!

diss you probably could find one around.

ryuage
10-18-2004, 08:26 AM
Today's Training

Sleep = 6 hours
Diet = ~2700 calories
Training
Weights : Upper Body
Bench press 170x5 170x3+1
Dips bw+60x6 bw+60x4

Pullups bw+10x5 bwx7
DB Rows 70'sx8 70'sx8

Seated Military Press 110x5 110x5
seated laterals 20'sx6 20'sx6
bent over laterals 15'sx8 15'sx8

CG Bench 140x6 140x5
BB Curl 80x6 80x5

Cardio : Rest Day

Comments

I really want to gear myself towards a powerlifting workout... I need some strength! any suggestions? anyone!? I ended up going back to db rows... I dont like bb rows for some reason. was reading into metal militia and westside... I sort of want to incorporate strength training without the need for all these bands/chains/boards/suits etc...

BigNic
10-18-2004, 09:05 AM
i saw an article about doing raw westside once. I believe it may be on elitefts.com. Because of their assistance work youd prolly make good hypertrophy gains also.

ryuage
10-18-2004, 09:16 AM
I was thinking something along the lines of the westside for skinny bastard routine...

after much debate this is my proposed routine

max effort Upper Body

a.Incline Bench (work up to a max set of 3-5)
b.Supp lift 3-4x6-10
- flat db bench
c. horizontal row 4x10-15
- db rows
d. rear delt/upper back 2-3x12-15
- seated rear delt machine
e. weighted abdominal exercise 3-4x8-15

max lower body

a. Rack pulls (work up to a max set of 3-5)
b. unilateral movement 3-4x8-15
- BB reverse lunges
c. hamstring/posterior chain movement 3-4x6-10
- contemplating between sldls and leg curls
d. grip training
- plate pinch gripping (probably gonna invest in coc grippers)

repetition upper body

a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises

BigNic
10-18-2004, 10:19 AM
like i said in the originl thread i think it looks good. Maybe drop the volume on the assitance stuff to 2-3 sets

Chubrock
10-18-2004, 11:38 AM
Pretty interesting split there. Sounds pretty cool man. So you about ready for us to "get big?"

lilmase1153
10-18-2004, 12:25 PM
yeah i agree that split looks good. youll be upping your strength in no time, good luck bro

Stephen Riddington
10-18-2004, 01:05 PM
That is a heck alot of volume, trim some sets off.

ryuage
10-18-2004, 03:41 PM
Im ready to get huge and strong :)... sets arent set in stone but I will probably give it a go tomorrow early am starting off with ME lower body as I got an upper session today :)

Alke
10-18-2004, 07:05 PM
westside is a WONDERFUL thing bro' glad to see you wanna try a variation of it, remember you dont NEED bands to lift on the ME and DE days, they jsut help.....

that split looks good, maybe add more tricep work and a few more leg and lower back work...remember with westside you recover faster due to DE days and the wide variety of exercises used. Say goodbye to the same three exercises every week!!!

with westsdie, at first it will seem like a lot of volume with everything done 3-4 sets and ME days and all....but you will be amzed at how fast you progress each week.

that particular split is a bit bastardized, where is the DE days?....usually you need 72 hours between ME and DE days for optimal recovery = 2 lower body days and 2 upper body days with 72 hours between Me and DE days.

here is more links on true westside if you want to go all the way with it

www.westside-barbell.com
www.deepsquatter.com/strength/archives
http://www.musclemonthly.com/author/david-tate.htm
www.T-mag.com/nation_articles/298dt2.html
http://www.muscletalk.co.uk/article...ide-barbell.asp
www.testosterone.net/html/body_127resist.html
http://www.elitefts.com/documents/9...ing-program.htm
www.testosterone.net/articles/158bench.html

otherwise, the split you have already would work, maybe add more lower body/lower back work, but without the benefit of DE days, keep exercises at 2-3 sets instead of 3-4 sets.

Chubrock
10-18-2004, 07:31 PM
Alright buddy, my first day was pretty good. Ate a lot of food, lifted, and plan on gettin some good sleep. Day one to the Ryuage/Chubrock Saga: completed.

ryuage
10-19-2004, 05:29 AM
thanks for stopping in alke yah it is a bit bastardized... when i get all my bands chains etc i will probably switch over... as now it is

Day 1 ME Upper
Day 2 ME Lower
Day 3 off
Day 4 DE Upper (repetition as posted)
Day 5 DE Lower - need to figure this out

I visited a few of your links half of them were down.... gave my first session a go today with ME Lower and boy was I pumped during the workout... I lack that speed/explosiveness and this is thetype of routine that I need to build it.

good stuff chub :) got day 1 of my new plan done... at least the workout portion :)

SW
10-19-2004, 05:31 AM
Powerlifting is fun and very cool. Never tried westside though......

ryuage
10-19-2004, 05:35 AM
Today's Training

Sleep = 8 Hours
Diet = ~2700 calories
Training
Weights : ME Lower (Week 0 Test Week)

Rack Pulls - I had the pins at the lowest setting which was knee height, so I placed a few plates on the ground to bring it to the upper shin level below the knees and stood on those.

135x10
185x5
235x5
255x5
275x5
295x5
315x5

Reverse BB Lunges - First time performing free weight lunges/split squats

115x10 - easy
135x10 - easy
155x10 - whew... getting there, balance is throwing me off
165x10 - :) ... hopefully when I get used to doing it free weight the #'s will fly

Good Mornings - attempted and felt awkward, maybe next week

Leg Curls

10x12
11x10
12x9

Grip/Hand Strength

DB Holds/Walks
BB Holds

= Thrashed


Cardio: None

Comments

- This is sort of a week 0 test week.... will probably run this 9 weeks while switching ME exercises after 3 weeks for a total of 3 different ME exercises, I attempted good mornings, but the whole movement is awkward.... I will probably try them again in the future. I plan on invested in bands/chains and will probably order the coc grippers today need to check the prices on those :)

Edit : maybe just invest in chalk and do other forms of grip work <--- to poor for coc grippers plus it isnt a necessity.

Coke
10-19-2004, 05:37 AM
Damn Ryu, you are making good on this new $hit - :thumbup:

JustinF
10-19-2004, 06:57 AM
Nice work bro. Good luck with teh westsiiiiiiiide.

BigNic
10-19-2004, 08:24 AM
so you are doing the repetition day for your de upper? Any ideas on what your gonna do for lower? The article said most beginners couldnt handle 2 lowers a week, but obviously you could.

ryuage
10-19-2004, 11:39 AM
thanks cocoa and justin :thumbup:

it only recommended that because a lot of who he trains is also training for some kind of particular sport... as far as what I am gonna do... I still am trying to figure that out. Lol.

Alke
10-19-2004, 12:04 PM
a lot of articles say beginners cant handle two lower and two upper in true westsdie methodology which may be true, I wasnt a beginer when I started westsdie.....ryuage isnt a beginner either.

your right, the muscltalk and elite fitness links dont work, I used all these links about 7 months ago to make my westsdie routine.

I didnt realize the repitition day is considered DE day, remember to keep those days LIGHT and fast and work on speed more than lifting heavy.

for lower body repetition day I would add 2-3 lower back exercvises along with one leg exercise in addition to speed work on squats for that day....

DEFINITELY invest in chalk or straps cause the rep ranges are killer on westide and your grip will give out before your back does.

good luck bro. looking forward to seeing BIG numbers!!!!!!!!!!!!!!!

ryuage
10-19-2004, 12:12 PM
yah need to find me some chalk... I dunno if I want to go the straps route yet, what would you recommend for lower day as far as exercise selections... sorry if I seem like I need everything handed to me on a platter but I've researched and what better advice to get then that of someone whos actually tried the damn thing... not to mention Im beat work is killing me, on my feet damn near 10 hours working 2000000000000 hour days...

Mannequin
10-19-2004, 12:47 PM
I know how those long workdays feel. I look forward to seeing how your routine works out for you. It looks like something I would be interested in for the future. Hope you are still doing spinning classes. I dont think you'll like the girls you find powerlifting.

ryuage
10-19-2004, 12:55 PM
ya they suck big time... ya still doing spinning on sundays :)

note to self: stop watching food tv.

Stephen Riddington
10-19-2004, 01:10 PM
Good Luck on the Westside routine.


Maybe I should check it out. Hmmm.

ryuage
10-19-2004, 01:19 PM
so here is my proposed "DE Lower body day"

box squats .... 10x2 50% no more then 60 seconds rest.
good mornings (going to attempt these once again, instead on me will try for de... but still need to workout the whole awkwardness it is giving me

any other suggestions hrmm..

Frozenmoses
10-19-2004, 01:21 PM
I feel ya on the GM's, ryu. Every time I've tried them they feel really strange. I tend to fall forward a lot on the negative as well.

BigNic
10-19-2004, 01:30 PM
what your proposed then maybe some lower back and abs

ryuage
10-19-2004, 01:36 PM
yah was thinking some speed deads or some ghr's.. thing is with the abs as outlined he has them with upper lifts unlike westside that puts them as accessory with the lower body.

BigNic
10-19-2004, 01:44 PM
ohh ok, although they are on your upper body, i always affiliated them more with lower body work, ie deads squats ect

ryuage
10-19-2004, 01:46 PM
yah thats what i was wondering as well... I think I might end up doing it that way but who knows...

lilmase1153
10-19-2004, 02:53 PM
so that w/o is proably the best for strength and speed? it looks killer though. cant wait too see the finished prod

ryuage
10-20-2004, 05:35 AM
thanks for stopping in lilmase, we'll see how the routine goes...

SW
10-20-2004, 05:38 AM
:spam: for you!

ryuage
10-20-2004, 05:40 AM
Today's Training

Sleep = 8 Hours
Diet = ~2700 calories
Training
Weights : ME UpperBody (Week 0 Test Week)

Incline BB Bench
few warmup sets
135x5
145x3
155x2
160x1
165x1 (failed) and almosted crushed myself

flat db press

65'sx8 (wow chest really trashed at this point, let's lower the weight)
55'sx11
55'sx10

Strict DB Rows - form was perfect, pulled with back no momentum really pumped.

60'sx10
60'sx10
60'sx10

Seated Reverse Flys

50x12
50x12
50x12

Hanging Leg Raises

1x12

Spread Eagle Crunches

+25x15
+25X15
+25X15

I feel good nuh nuh nuh nuh nuh, I knew that I would..... I feel good!

was contemplating doing the upper session today because I had a upper session on monday before deciding to switch routines, but i said what the hey and did it anyway... I woke up this morning ready to hit the gym otherwise I woulda slept an extra hour...

Cardio : contemplating some intervals later today, probably not... legs to sore from yesterday!

Comments

- I'm ready to set some pr's, will probably get measurements and take pictures this weekend.

Coke
10-20-2004, 05:49 AM
Get up on the good foot, lol...but be careful bro, hate to see you crushed out here - ;) ...fine effort!!

JustinF
10-20-2004, 06:09 AM
Do you not have a spotter?

Nice session.

ryuage
10-20-2004, 06:11 AM
thanks for the spam superior :)

CoCoa I would hate to see myself crushed as well... lol

thanks Justin no I do not have a spotter actually I am the first one in the gym whenever I go in the mornings.

BigNic
10-20-2004, 08:56 AM
that was some pretty good db pressing, especially considering the inclines before it.

GrumpyTX
10-20-2004, 09:12 AM
Damn people. I have a hard enough time keeping up with the journals and then people up and create new ones. :bang:

Lifts are looking real good man. Next time you feel like your going to get crushed, press your feet hard into the floor and lift your hips just slightly. Always helped me to save my ass from that situation.


Wait, whos journal am I in? ;)

Chubrock
10-20-2004, 09:20 AM
Heck yea buddy, great session. I haven't done incline in soooo long, but that's coming up Thursday. I've got a feeling you lift a lot more on that than me. With your incline do you bring the bar all the way down and touch your chest or not? Just trying to get a good idea of how I'm going to be doing these. Oh yea get some pics up here, so I know how much catch up I gotta do.

ryuage
10-20-2004, 09:24 AM
BigNic : I expected more I thought 65 was light enough but I really felt thrashed in my pecs and arms when i started...

Grumpy : haha :) thanks yah I had to do that and sort of slide my way up the bench to the lower pins

Chub: yah me too first time in awhile, I brought the bar all the way down and touched the chest lightly

Mannequin
10-20-2004, 01:19 PM
Yeah I am the first person in the gym, too. I usually have to have someone come open it up for me. Workout looks good. What I am most impressed with was your incorporation of James Brown! ha keep it up

John0101
10-20-2004, 03:23 PM
WESTSIDE! :spam:

BIG C
10-21-2004, 04:15 AM
Great job! Way to destroy chest!

Stephen Riddington
10-21-2004, 08:09 AM
Nice session! Chest got thrashed??? Maybe it's time I start checking out Westside.

dissipate
10-21-2004, 08:52 AM
best of luck with westside! am eagerly waiting for pics when you finish!!

GrumpyTX
10-21-2004, 01:42 PM
I have heard of westside. Any good links to learn more?

ryuage
10-21-2004, 02:57 PM
mannequin : thanks :)
john0101 : thanx for the spamm foo hehe
BigC : I thought we were trying to better our bodies not destroy them?? lol seems you gotta do 1 to get to another.
CanadianHomer : I started my db presses and ya... it didnt go so well
dissipate : thanks ya, will do
GrumpyTX : look a few posts up alke posted a few links in my journal.

ryuage
10-21-2004, 03:23 PM
Today's Training

Sleep = 8 hours
Diet

Calories Eaten Today
source grams cals %total
Total: 2529 (goal 2700)
Fat: 72 649 28%
Sat: 11 103 4%
Poly: 18 158 7%
Mono: 23 204 9%
Carbs: 312 958 41%
Fiber: 72 0 0%
Protein: 186 744 32%
Alcohol: 0 0 0%

Training
Weights : Rest Day
Cardio : Intervals / Short Duration
Comments
- short on cals today grr... was even shorter but I threw in a lean pocket ultra in there... its the only dirty thing in my diet that I have maybe once or twice a week, will weigh in tomorrow and see where I am at, probably will bump calories to 3000 if I slid back in weight. Todays diet a little high in protein and short on carbs... really only aiming for a gram/lb but oh well

I started a fitday journal online instead of using the software just so it's easier for me to cut and paste it and if you want to browse it her eit is... ill put it in my sig

recently just started using oats as my carb staple for convenience and price :) used to incorporate a buncha brown rice and sweet potato but oats = quickly prepared! I go through a whole tub or even more a week.. maybe need to look into buying bulk

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ryuage

Chubrock
10-21-2004, 03:54 PM
*Sigh* Wish I could prepare my own foods like ya buddy, then maybe I could actually eat really healthy for a change instead of having to pick and choose the best foods out of an already not so great selection. Hopefully I will be able to get an apartment next year and have the opportunity to fix my own foods. When ya gonna get those pics so I know how much catchin up I gotta do?

ryuage
10-21-2004, 03:58 PM
ill put em up tomorrow or saturday hopefully :) you cant keep food in the dorm?

Chubrock
10-21-2004, 04:02 PM
It's not really the fact that I can't keep it, as it's hard for me to store much of anything. The refrigerator they let us have will barely hold 8 bottles of water, let alone anything else. Also add to it the fact that I can't prepare my own food, and it kinda leaves me in a predicament.

BigNic
10-21-2004, 04:09 PM
invest in some cold foods. For instance protein bars, pb, and obviously powders. If you have no blender get nitrean or another easy mixing blend and use a shaker. Thats what i do when i dont have time or access. Also try to drink a lot of milk at each meal.

Chubrock
10-21-2004, 04:21 PM
Yea, I've got some protein bars, and some pb, and I have a jug of Nitrean. What I was really referring to was "clean" things such as chicken breasts, sweet potatos, brown rice, etc etc.

ryuage
10-21-2004, 04:22 PM
peanut butter jars/oatmeal are my staples :)

BigNic
10-21-2004, 04:25 PM
**** i forgot oatmeal

BigNic
10-21-2004, 04:25 PM
Yea, I've got some protein bars, and some pb, and I have a jug of Nitrean. What I was really referring to was "clean" things such as chicken breasts, sweet potatos, brown rice, etc etc.

how about wendys instead :evillaugh

ryuage
10-21-2004, 04:27 PM
pb/oatmeal/fish oil/nuts/some chicken you're good to go... can stick in a lb or two of chicken in the fridge use the microwave or get a foreman only thing that needs cookin is the chicken :thumbup: I love chicken/oatmeal/pb so Im a freak of nature and can live off that 6 times a day

BigNic
10-21-2004, 04:32 PM
no ryuage, wendys

ryuage
10-21-2004, 04:36 PM
wendy's chili yummy 99 cents!

Chubrock
10-21-2004, 05:19 PM
HAHAHA well honestly, I'll have to admit, I do find myself going and getting a Wendy's grilled chicken sandwich every now and then....

ryuage
10-21-2004, 05:42 PM
i havent had fast food in awhile... I dont know where or what I'd eat if I did..

BigNic
10-21-2004, 05:45 PM
man i was doing super good for like the last few months on my diet. I dont really even like junk food. But then a few weeks ago i downed a pint of cookies and crem ice cream. Then last night i had 2 packages of pop tarts, and today i had wendys burger and fries.

briancurran01
10-21-2004, 05:45 PM
nice chest session up there bro..sorry i was a little behind...damn qwest dsl went down

ryuage
10-21-2004, 05:50 PM
tuttut
man i was doing super good for like the last few months on my diet. I dont really even like junk food. But then a few weeks ago i downed a pint of cookies and crem ice cream. Then last night i had 2 packages of pop tarts, and today i had wendys burger and fries.

with your genetics you seem to be able to get away with it :)

ryuage
10-21-2004, 05:50 PM
thanks brian!

BigNic
10-21-2004, 05:52 PM
tuttut

with your genetics you seem to be able to get away with it :)

for now, i think my recent cardio is letting me escape any fat. I need to stay strict if i wanna keep fairly lean as i get older'

Wikked1
10-22-2004, 11:07 AM
DAMN man I had to back up quite a bit to find your chest day! I did notice some cardio whore action though. What's all this food talk going on in here?? Nice chest day WAYYYYY back there :D

ryuage
10-22-2004, 02:11 PM
haha thanks wikked :) food is good! that's why a lot of talk about it

Today's Training

Sleep = 7.5 hours + 30 minute nap
Diet

Total: 2695
Fat: 88 791 31%
Sat: 14 125 5%
Poly: 21 189 7%
Mono: 27 245 10%
Carbs: 332 999 39%
Fiber: 83 0 0%
Protein: 194 775 30%
Alcohol: 0 0 0%

Training
Weights : DE Squat/DL (Week 0 Test Week)

Speed Squats 10x2 @ 125
Speed Deads 6x1 @ 155

Good AM's
95x8
115x8
135x8

Zercher Squats

135x8
145x8
155x8

Weighted 3way incline crunches w/35 lb plate
Decline situps with 3 second pause at bottom 1x15
DB Side Bends

Cardio : none
Comments
Good AM's feeling more comfortable to do then before, still working on getting form down, weights will probably jump rapidly as I progress in technique, I set the pins at parallel then start from the bottom and go up then go back down to the pins lightly touching them. First time doing zercher squats, these things rock... definitely will move up in weight next week sorta getting a feel for these new movements.

BigNic
10-22-2004, 02:13 PM
howd the speed deads feel?

ryuage
10-22-2004, 02:16 PM
they felt good... the squats on the other hand... I dunno I feel like I'm lacking explosiveness. Good thing I am working on it now.

lilmase1153
10-22-2004, 02:24 PM
lookin good ryuage, i feel an explosion coming on soon......

Frozenmoses
10-22-2004, 03:22 PM
Good job on the new movements, Ryu. I'm sure those weights are gonna be comin' up quick.

Alke
10-22-2004, 07:28 PM
AWESOME DE day bro'!!!!

so you got the routine all figured the way you want it then?

ryuage
10-22-2004, 07:31 PM
thanks lilmase, frozenmoses

Alke ...yah i think so... what do you think about my (de upper day) repetition
repetition upper body

a. work up to 3 sets of max reps (rest 60 seconds)
- bodyweight dips
b. supplemental lift (triceps) - 3-4x5-10
- skull crushers
c. vertical pulling 4x8-12
- chinups/pullups
d. medial delt or trap exercise 3x10-15
- db shoulder press or lateral raises
e. elbow flexion 3x8-10
- bb curls
f. abdominal circuit training
- variety of abs with no rest between exercises
??? look good will be hitting this up tomorrow... Im also looking into purchasing a set of bands need to find a decent set at a good price... found a guy selling some on ebay for 45 bucks.

Alke
10-22-2004, 08:11 PM
yeah that looks good, I just go by the way I feel on lat work. if my lower back is still fried then I do DB rows and/or pullups, if I feel good in lower back I will hit the BB rows and/or Seated rows.

I usually take 30 second breaks on DE work but I guess that could be a personal choice there.....

good luck bro

Bruteman
10-22-2004, 10:34 PM
I think everyone on WBB is going to give westside a try sooner or later. Nice DE day there. :thumbup:

ryuage
10-23-2004, 04:13 AM
thanks brute... ya strength is priority for me right now with size coming in at a close second :) I figure if I provide enough nutrition... the stronger I get i will see some growth... hopefully a lot hehe

pruneman
10-23-2004, 06:13 AM
Nice DE day ryuage. I'm looking forward to seeing how westside works out for you. :thumbup:

Coke
10-23-2004, 08:22 AM
I am sure you will do fine with everything you attempt to do Ryu - ;)

ryuage
10-23-2004, 09:02 AM
thanks prune and cocoa

ryuage
10-23-2004, 09:09 AM
Today's Training

official weight today 164.5 - weight gained thus far = 0 :(

Sleep = 7 Hours
Diet

TBD

Training

Weights : Repetition/DE/Upper Body (End of Week 0 Test week)

BW Dips max repsx3sets w/45 seconds in between
26
8
4
- dang after the first set i was too trashed to do the other ones with the minimal rest, but I guess there is room for improvement since it is only the first week.

Skull Crushers w/oly bar
65x7
65x5
55x10
55x9

Pullups
8
5
3

- I don't know my arms were trashed from the previous exercises... pretty much hindered my pullups

Pulldowns
125x8

Seated DB Press
40'sx10
40'sx9
35'sx8

BB Curls
65x10
65x8
55x8

Ab Circuits

Cardio : none
Comments
decent workout... everything performed strict, no weight gain... but I pretty much got my calories dialed in so it's time for an increase in calories got my maintenance pretty much figured out. No rush as I stated previously, now it's time to grow!

BigNic
10-23-2004, 09:14 AM
how you liking those skulls with the oly bar. Thats one of my favorite excercises right now. Kinda bothered my elbows the first few times but now theyre awesome.

ryuage
10-23-2004, 09:18 AM
takes getting used too... where do you place your hands, with me I have them in the smooth.

BigNic
10-23-2004, 09:23 AM
ya pinkies right on the line between the grooved and smooth. They work so much better than cambered bar one

ryuage
10-23-2004, 09:26 AM
same here... then i try and keep my elbows in instead of flaring them.

BigNic
10-23-2004, 09:26 AM
ya same, keep em parallel to each other. Howd you like em, isnt this your first time doing em?

ryuage
10-23-2004, 09:27 AM
no i've done them using a cambered bar...

BigNic
10-23-2004, 09:28 AM
ya, so its first time with oly bar

ryuage
10-23-2004, 09:31 AM
ok.. haha didnt know if you meant first time doing skullz :\

ryuage
10-23-2004, 11:12 AM
note to self again... stop watching food tv!

Zearoth
10-23-2004, 11:59 AM
Nice skulls. Personally, I really like them, but it takes time to get used to.

pruneman
10-23-2004, 12:00 PM
Today's Training
Cardio : none


Well that wasn't much of a run :p

ryuage
10-23-2004, 12:08 PM
tomorrow silly...!

Chubrock
10-23-2004, 02:43 PM
Good workout buddy. Was soo busy yesterday, I didn't get a chance to put anything down or respond to ya journal. Ya got 5lbs on my man, so I've got some catching up to do. Oh yea...GET THOSE PICS!!!! haha

ryuage
10-24-2004, 12:24 PM
Today's Training

Sleep = 7 Hours
Diet

Total: 2476
Fat: 81 728 31%
Sat: 11 98 4%
Poly: 18 158 7%
Mono: 22 201 8%
Carbs: 307 949 40%
Fiber: 70 0 0%
Protein: 176 704 30%
Alcohol: 0 0 0%

- as of now, might eat some more who knows... hrmm

Training

Weights : rest day
Cardio : medium/high intensity treadmill run

5 minute warmup (3 minutes 5 mph, 2 minutes 7 mph)
20 minutes running (10 minutes 8 mph, 9 minutes 8.5 mph, finished with 1 minute at 10mph)
5 minute cooldown (2 minutes 7mph, 3 minutes 5mph)

total approximately 4 miles

Comments

Chubrock
10-24-2004, 05:32 PM
Diet looks good buddy, but where's the session.... Oh yea, you still gotta put them pics up there.

lilmase1153
10-24-2004, 06:43 PM
thats some serious cardio ryu 10 mins at 8mph and 9 and 8.5mph... that would be the end of my w/o.. keep up the good job bro

pruneman
10-24-2004, 07:54 PM
Nice run ryuage. I'm gonna have to kick it up a notch if I'm gonna keep up :p

txterry
10-25-2004, 12:52 AM
Nice cardio workout ryuage. Dang you must be in good shape to keep running over 8mph. any idea what your heart rate was.

ryuage
10-25-2004, 02:30 AM
Chub: oh ya ill get to it :), I know you just want to see my sexy body... haha

lilmase : thanx bro

pruneman : bring it on!

txterry : thanks, heart rate was approximately 80-85%

Chubrock
10-25-2004, 05:18 AM
Alright now buddy haha, we ain't turnin' your journal into another "BigNics 'Wrestling' Journal."

ryuage
10-25-2004, 05:19 AM
haha..

ryuage
10-25-2004, 05:21 AM
up early eh?

Mik
10-25-2004, 07:21 AM
note to self again... stop watching food tv!

Food TV is teh devil. I can watch it for about 43.5 seconds until I'm hovering around the fridge.

ryuage
10-25-2004, 07:30 AM
you and me both mik

ryuage
10-25-2004, 07:32 AM
Today's Training

Sleep = 8-9 hours
Diet

Calories Eaten Today
source grams cals %total
Total: 2553
Fat: 88 791 32%
Sat: 12 109 4%
Poly: 19 171 7%
Mono: 24 220 9%
Carbs: 299 912 37%
Fiber: 71 0 0%
Protein: 195 781 31%
Alcohol: 0 0 0%

Training

Weights : Much needed rest
Cardio : Medium intensity elliptical
- got on the bike for about 10 minutes/3 miles while waiting for an elliptical to open up, then did a radom setting for 30 minutes with heart rate @ about 60% on the elliptical machine

Comments

ryuage
10-25-2004, 08:57 AM
heres for you chubs.. to lazy so I just took one in the mirror

Chubrock
10-25-2004, 09:22 AM
Haha. BASTAGE!!! I'd kill for the abs man. You're gonna look insane when you reach your goals buddy.

ryuage
10-25-2004, 09:23 AM
i think the lighting just makes them look more defined... im pretty fat haha

Chubrock
10-25-2004, 09:30 AM
LOL. Well damn, let me get some lighting like that then.

ryuage
10-25-2004, 09:32 AM
haha come on over lol

Chubrock
10-25-2004, 09:35 AM
Heck man, I need to bottle some of it up and carry around with me everywhere I go. It's like the mirros in the gym that always make ya feel good about yourself when ya look in them lol.

BigNic
10-25-2004, 09:37 AM
man gym mirrors drive me crazy. Ill be in the gym, and ill see myself and mirror and think hell ya, im looking good. But then i remember, i dont reallyl ook like that.

ryuage
10-25-2004, 09:46 AM
:withstupi

BigNic
10-25-2004, 11:30 AM
who you calling stupid, stupid.

Whats funny is sometimes youll see people come on a board, and they dont understand the whole with stupid smiley. And they actually get offended. Its really funny

GrumpyTX
10-25-2004, 11:33 AM
Nice abs man.

Canadian Crippler
10-25-2004, 11:37 AM
That's awfully low, lol.

ryuage
10-25-2004, 11:47 AM
BigNic: ya i was laughing when i saw someone post that...

GrumpyTX : haha thanks, wanna trade some abs for some of your mass :)?

AlterShock : eh?

BigNic
10-25-2004, 11:48 AM
yo ryu, check out my q for you on my journal. No hurry, but i have a feeling that post will be lost within a day

ryuage
10-25-2004, 11:54 AM
answered :)

John0101
10-25-2004, 11:56 AM
You look nice a lean man, you can add some serious mass. Bulk and bulk hard man.

ryuage
10-25-2004, 11:58 AM
ya i know i could use some mass, I dont know if i want to bulk hard as I tend to put on fat too easy... then again i've contemplated it but we shall see... I can't make up my mind first I wanna eat everything then next I wanna do it slowly...

BigNic
10-25-2004, 12:01 PM
i think you should just get big and fat. Thatd be cool. Thats what i wanna do

ryuage
10-25-2004, 12:02 PM
liar... do you even track calories???

John0101
10-25-2004, 12:05 PM
it looks like you can add muscle mass all over your body. IMO you look skinny, if you wanna be big you better start bulking hard.

ryuage
10-25-2004, 12:07 PM
i know I look skinny, that's why I'm "bulking" or at least trying to put on lean mass

BigNic
10-25-2004, 12:10 PM
liar... do you even track calories???


actualyl i do. Im more serious about it than i act. I am currently taking in 4500. I used to take 5 k, but then i dropped it to 4 k and was still gaining about a lb a week. I started slowing down so i upped it 500.

LOL, and trust me, i dont mind being fat

BigNic
10-25-2004, 12:11 PM
i know I look skinny, that's why I'm "bulking" or at least trying to put on lean mass


not skinny, LEAN. Your a lean mean fighting ninja

ryuage
10-25-2004, 12:13 PM
:ninja:

time to put on some weight