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orbital
12-27-2004, 11:30 PM
I think its about time I started a journal. I have learned so much from this site over the years and if I can give anything back I gladly do so. This journal will also help me better track my progress. Reconnaissance on myself.

I have been lifting on and off (50/50) for almost 8 years. I wish I had never stopped but life happened be it deaths in the family, final exams, drinking binges, lack of motivation. Thats all in the past, its over, I don't care.

I have been lifting and eating solidly for over 5 months now and have seen some of the best gains of my life. I am stronger and bigger than I have ever been at 6'0, 188.5lbs as of today. When I began in mid July I was 6'0
165-170lbs. My bodyfat has not increased significantly. I lost the abs but I am not fat by any means. I have gained a solid 20lbs in 5 months with big strength gains.

My goals are to continue bulking to around 200 lbs and then consider a cut. I am not in any hurry, so there is no strict timeline. My diet will reflect this, being just above maintenance. I am interested in minimizing fat gain as much as I can and as I have done so far. I would like to reach 200lbs sometime in the spring, April, May, June.

12/27/04

Chest/Triceps

Flat BP

185x7, 180x7, 170x7, 160x6 (no spot slow negative on last set)

Incline BP

135x5, 125x7, 115x6 (no spot slow neg on last set)

Pec Dec

160x4, 110x9

French Press

50x8, 100x3 (cut short last set, recurring elbow problem, not doing this exercise anymore)

CGBP

135x8, 135x6

Tricep Pressdown

90x7

Comments

Just messing around kind of workout. Joined a gym today. I have been working out at home for most of the past 8 years but its just not doable anymore. I was like a kid in a candy shop at the gym, it is very large and has tons of machines and free weights. Because of my kid-in-a-candy-shop-itis volume and length were a bit higher than normal. 1.5 hour WO. I will change template if this sucks when i get some more time.

Thanks for reading if you got to this point lol! :)

orbital
12-27-2004, 11:48 PM
I will add some measurements here taken on 12/16/04, taken after a short shoulder WO.

Arms-15.5(tricep and bicep peaks)
Chest-39.5(top of nips)
Shoulders-51(top of pits)
Waist-33.75(bottom of belly button)
Thigh-(top of birthmark left leg, about midpoint of leg)

Supplements are creatine and whey protein.

Manveet
12-28-2004, 12:28 PM
Good stuff Orbital. I'll definately be keeping an eye out on your progress. Good luck!

orbital
12-28-2004, 10:40 PM
Thanks Manveet, appreciate it!

Forgot to bring my notepad today so I tried to save lifts in the cell phone lol. See if I can recover anything here...

Legs

ATF Squats

225x8, 225x6, 215x8, 200x12 (done in smith machine, good form)

Leg Press

4ppsx12, 4ppsx10, 3ppsx15 (not sure how far I should bring press down, went all the way except last set)

Machine Calf Raise

500x7, 420x10, 300x20 (I think form on 500 was off, not fully stretching calf, need to use less weight)

Donkey Raise

360x6, 300x8

Comments

First real leg workout ever. Hack squat and calf raise at home can only do so much. Legs are undoubtedly my weakest point but I was satisfied with my effort and strength tonight. I took it relatively easy like last night just getting the feel of working out in a gym and all the new exercises lol. I hope to be squatting 315 by spring. Red lines down both shoulders from squatting. Some broken blood vessels I think, no concern. Ever increasing stretch marks are a concern! They are all over my shoulders now, front and back. Anyone have any advice on how to stop these things or make them less noticable? Weighed in at 189.5 before workout. Most I have ever been.

orbital
12-29-2004, 08:42 PM
Off day today. Rough count of calories on fitday says I am taking in about 4000 calories a day on average lately. About where I expected it to be. I don't count calories much, just thought I'd get a rough estimate for the journal. During my bulk I have just tried to eat lots and often. I estimate that I have been between 4000-5000 calories a day for several months now. Clearly this is at least a few hundred over maintenance, especially since switching to a sedentary job during the past two months.

I wonder if I am getting fat when I look in the mirror hah! The beanpole that I have been all my life! But I have gained at least 25 pounds in the last 5.5 months. Thats unreal. I see a bit of a gut in the mirror especially at night when I am stuffing the calories in. I think I am going to try and keep my calories at or very close to 4000 per day, in the hopes of slowing the speed at which I am gaining weight. Shoulders and maybe some biceps tomorrow.

Alke
12-29-2004, 08:49 PM
nice work man, congrats on having a successful bulk!

I used to be skinny too, it is crazy looking in the mirror or seeing pictures of myself now.

keep up the good work man, awesome strength levels.

FoxTrot
12-29-2004, 11:32 PM
It looks like you're doing great with your caloric intake. Your lifts look good too. What is a Donkey Raise though? The red lines on your shoulders from doing squats is normal. i have no clue what to do about stretch marks though. I think there are ointments you can use to make them fade or less noticeable but don't hold me to that. Hopefully someone else on here can help out with some advice on that for you. Anyhow, keep up the good work!

Maki Riddington
12-30-2004, 08:56 AM
Not that it matters but I'll be reading your journal.:)

orbital
12-30-2004, 10:12 PM
Thanks Maki and Alke, and Fox, appreciate the support.

Foxtrot,

Thanks for the heads up on the squat marks lol, starting to scare me a bit. They are just now fading two days after squatting. Donkey raise is this...

http://www.exrx.net/WeightExercises/Gastrocnemius/LVDonkeyCalfRaise.html

Forgot the notepad again, retrieving from cellphone lol.

Shoulders/Biceps

Dumbell Military Press

60x2, 55x5, 50x6, 40x8(alternated standing and sitting)

Barbell Behind Neck Press

135x8(done on smith machine, left shoulder in pain, only one set b/c of this)

Dumbell Lateral Raise

25x8, 25x6(good strength, 2 reps away from PR)

Dumbell Front Raise

30x6!, 25x8(haven't done these in a long time. shattered old PR)

Standing Barbell Curl

110x3, 100x6, 90x8(kinda weak but I was just having fun joining the curl jockey party)

Standing Alternate curls

50x6!, 45x8(haven't done these in years, dont even know what old PR would be, less than 50x6 I am sure. Again, just chilling with the curling crew :D )

Comments

Decent workout. Shoulder day is probably my least favorite day but it went alright. Dumbell militaries I found way different and harder than what I always did before, standing barbell OH press. But strength was ok. Need to look at different shoulder exercises over the weekend. But I don't care about any of this now because I have one hell of a biceps pump! Got a chuckle out of alt curling more that some guy who was way bigger than me and who clearly spends much of his gym time honing his skills in front of the mirrors with a pair of dumbells. I haven't seen anyone DL at my gym yet! I can't wait to get start when I hit back tomorrow...hopefully tomorrow, it is New Years Eve.

ryuage
12-31-2004, 07:31 AM
*peaks in this new journal*

great session orbit

orbital
12-31-2004, 08:12 PM
Thanks for stopping by Ryuage

Gym closing early for New Years just as I am arriving. &$&$&%&%!!!
Whatever. I go home. I workout at home.

Back

BB Bent Over Rows

190x3!, 180x5, 170x5, 150x8(unexpected strength. annihilated old pr of 180x5)

One arm Rows

105X8x7!, 100x8x7, 80x14x14(another pr, only by a rep or two this time but still, good effort)

Some ab work

Comments

Short, sweet workout. Didn't do DL's today. They will go on shoulder day from now on. I am changing my routine up to something real similar to what Belial was doing during his insane progress period when he was mere mortal, my size. Tonight is New Years, house party, lots of drinking I am sure. No workout tomorrow. Happy New Year everyone!

orbital
01-02-2005, 09:48 PM
New Years got pretty ugly lol. Way too many drinks. So I didn't lift on New Years day as planned.

Chest/Triceps

BB Bench Press

195x6, 185x5, 175x6(good strength. going to get back over the 200 mark next week)

Incline DB Press

60x6, 55x7(first time doing these in years, trouble getting weight up at first. should make good progress on these in coming weeks)

Dips

BWx12, BWx8, BWx6(first time doing these, need to figure out how the dipping belt works and add weight next week)

Close Grip Bench Press(Smith)

155x8, 135x11(do more weight next week)

Tricep Pressdown

75x9, 75x6(bah whatever)

Comments

Decent workout overall. With dips added to my chest routine I hope to see some good progress over the coming weeks. Diet was horrendous this weekend. Glad I made any improvement at all.

MrWebb78
01-02-2005, 09:57 PM
i never liked donkey calf raises, i always felt like i was preparing for prison sex instead of working my calves.

workouts lookin good. if you dont mind a quick nitpicking from me, maybe try doing your BB military press in front of you, not behind the neck. it may help the aching shoulder.

post some of that diet up!!

orbital
01-02-2005, 10:09 PM
Webb

Thanks for dropping by. I hear ya on the donkey raises lol. Thanks for the pointer on shoulders. Was doing it on smith, maybe that was the problem, just going to drop it as I am putting DL's on shoulder day from now on.

Diet is something like

1. 3 whole eggs, glass of 1% milk, granola bar.

2. Shake(oats, whey, milk, banana, sometimes NP)

3. Rice, chicken, veggies

4. Shake(same as above)

5. Scrambled egg sandwich(WW bread), milk, apple

Workout

6. Tuna Sandwich(WW bread), milk, some nuts like almonds, cashews

7. Shake or some odd snack, fruit or veggies.

Works out to around 4000-4500 calories daily.

orbital
01-03-2005, 03:12 PM
Legs

Squat

235x6!, 225x6, 205x8, 195x10(performed in squat rack this time, not smith machine. hesistant to call this a PR since I have done way more hack squatting but w/e

Leg Press

4pps+25psx2!, 4ppsx10, 3ppsx15(PR but felt very weak on these, using a machine with a higher incline, maybe that was a factor)

SLDL

185x5, 135x10(first time ever doing these, felt I got form down)

Standing Machine Calf Raise

460x12, 420x10(went down in weight from last week and form was better)

Comments

Ok workout. Went at noon whereas I always go in the evening. Felt sluggish perhaps because of this. Gym was insanely packed with New Years resolutioners. Good thing I was doing legs today. Nobody anywhere near the squat racks and leg presses :D Shoulders and DL on Wednesday.

orbital
01-03-2005, 08:31 PM
Updating the measurements. Was way off on some before by doing them haphazardly and without the assistance of a mirror. For posterity: taken on 01/03/05, 6'0 189lbs, all cold, no pump.

Arms: 15.5"
Chest: 42"
Shoulders: 49.5"
Waist: 34"
Thigh(6" from top of knee cap): 21.5"
Thigh(8" from top of knee cap):23"
Calf: 14.75"

cphafner
01-03-2005, 09:02 PM
good to see you start a journal. You have some real good strength!

ryuage
01-05-2005, 05:09 AM
nice session, you sure you are getting 4000 calories, doesnt look like enough food to me...

Coke
01-05-2005, 05:21 AM
Nice journal, sessions look good and strong right from the start!!

orbital
01-05-2005, 10:37 PM
cphafner Thanks man, your lifts still squash mine though I am bigger than you lol. You've provided me a lot of inspiration, thanks for dropping by.

ryu I have never really counted calories. I just do a sample day in fitday every once in awhile to see where I am at. I ran this through and it came out just over 4000k.

cocoa thanks!


Shoulders

Deadlift

275x1!, 225x6, 225x4 (thats a PR sadly, never had enough weight before. Grip was a serious issue. I can do way more, grip killed me, must work on this)

Seated DB Military Press

65x2!, 60x5, 55x6 (seeing some beast of a man using 95's beside me made me feel small despite this PR lol)

DB Lateral Raise

30x5!, 25x8 (I improved)

HS Shoulder Press

140x4, 90x15, 90x10 (never used this machine before. good work I guess.

Comments

Wasn't really happy with this workout. Now that I see the PR's I guess it wasn't that bad. DL's really pissed me off. Not sure if I should get some straps or what the hell to do. I'll just try again next week. Weight is up to 191.

Manveet
01-06-2005, 11:07 AM
You can always try some static holds for grip work. I would also suggest you move over to a mix-grip style, I find it to be much stronger. Workouts are looking good btw.

orbital
01-06-2005, 09:50 PM
Veet Thanks for the advice. I used mixed grip the other night to little avail. What are static holds?

Back

BB Bent Rows

195x3!, 185x6, 165x7

Pullups

BWx8, BWx6, BWx5(first time doing these. wasn't sure about what width grip should be, used very wide)

Seated Cable Pulls

180x10, 160x10, 140x10(these were fun)

Lat Pulldowns

130x7, 110x8, 90x15

Comments

This workout felt good. Gym wasn't quite so packed. Guess the snowstorm kept some away. Good thing I walk to the gym :D Got in, worked hard, and got out in under an hour. Weight down to 190. Looking forward to chest on Saturday. Just realized I should have done biceps tonight as well. Gotta remember to put them in with back next week.

Coke
01-07-2005, 04:58 AM
Good shoulder and back workouts bro.

Manveet
01-07-2005, 01:10 PM
Static holds involve loading up an olympic bar, picking it up and just holding it as long as you can. When I was doing them I would just set the pins in the power rack at the mid thigh level, then load the bar up with more weight than I deadlift with and do holds for as long as I could for a few sets, gradually adding weight over time.

Rastaman
01-07-2005, 04:09 PM
Holy crap, the NateDawg has a journal! Those lifts aren't bad at all man, it's great to see you're going strong again. Great job on the weight gain too, I think that is way above what I remember you used to be at. Your rows are impressive. Keep it going strong bro. I'll definitely be dropping by once in awhile here.

orbital
01-08-2005, 06:31 PM
CoCoa thanks bro!

Veet thats what i was thinking they are. i might try those next week. thanks for the advice

PeteDawg

Thanks for dropping by dude! I've seen some pretty cool gains because I finally hit the consistency. Hope all is going well for you with lifting and other stuff. We need to hit up an old time Sess with PaulDawg sometime, Rage all a blarin!

Chest/Triceps

BB Bench Press

205x7!, 195x6, 185x6 (the weight felt like nothing. easy PR, 210 at least next week)

Incline DB Press

65x6!, 60x5, 60x6 (lowered incline on bench for last set. again weight felt like nothing. 70's next week)

Dips

BW+10x10!, BW+10x7, BWx7 (these felt great, more weight next week)

Close Grip Bench Press(Smith)

175x8!, 165x8 (again, weight felt like nothing, more next week)

Tricep Pressdowns

95x12!, 85x10 (very easy, go up another 20lbs next week)

Comments

Best workout I have had in years or maybe ever. Weight felt like nothing on all exercises. Was in the perfect psychological zone and got tons of sleep last night. Feeling really good right now. Legs on Monday probably as I would like to stay on a 7 day split, not a 6 day. Weight was unchanged at 190lbs.

ryuage
01-09-2005, 10:33 AM
7 day split??????

cphafner
01-09-2005, 08:16 PM
Benhc is looking strong! And weighted dips, woot!

Manveet
01-09-2005, 10:50 PM
Best workout I have had in years or maybe ever. Weight felt like nothing on all exercises. Was in the perfect psychological zone and got tons of sleep last night. Feeling really good right now. Legs on Monday probably as I would like to stay on a 7 day split, not a 6 day. Weight was unchanged at 190lbs.


I love those kinds of days, too bad they don't happen often enough, lol.

Rastaman
01-10-2005, 02:39 AM
PeteDawg

Thanks for dropping by dude! I've seen some pretty cool gains because I finally hit the consistency. Hope all is going well for you with lifting and other stuff. We need to hit up an old time Sess with PaulDawg sometime, Rage all a blarin!


Yeah for sure, too bad we all live so far apart now. Lifting is going so/so, it's taken a backburner for awhile to other more important stuff going on in my life. It's become part of my lifestyle tho, so I can't go very long without itching to get to the gym.

Sweet chest workout, you've come a long ways man, keep going! :strong:

Coke
01-10-2005, 04:50 AM
I like the chest and tricep effort - good work.

orbital
01-10-2005, 10:06 PM
I am using the on-screen keyboard to type this. Regular keyboard is fukced. This takes forever. Explain later. No comments or replies until this is fixed, would take me all night lol. Thank you for all the encouragement!

Legs

Squat

245x7!, 225x7, 215x8, 195x12

Leg Press

4pps+25x6!, 4ppsx8, 3ppsx15

Standing Machine Calf Raise

480x8, 320x20, 260x15

Comments

TTT
01-11-2005, 12:05 AM
You're one strong dude. Especially with 7 reps at those kind of squat weights.

ryuage
01-11-2005, 07:57 AM
wow on screen keyboard, that has got to suck unless you have a touch screen hehe

orbital
01-12-2005, 09:49 PM
Still using the onscreen keyboard. :/ Strained upper back during lateral raises tonight FUKC!!! Well, I have done this before, 3 times I think. Hopefully I am ok to lift again in a few days or tomorrow.

Shoulders

Deadlift

285x3!, 275x4, 245x5

Seated DB Military

70x1!, 65x4, 60x4, 50x8

Standing Lateral Raises

30x4, 25x7

Smith Shrugs

225x12, 225x10

Comments

Coke
01-13-2005, 10:33 AM
Nice shoulder and deads session - ;)

Manveet
01-13-2005, 02:49 PM
looking solid with the deads. You'll be hitting 315 for reps in no time!

orbital
01-14-2005, 10:12 PM
Garbage workout. Upper back still a bit strained from injury. Still, no energy tonight and poor effort. Thanks for all the encourgement guys!

Back/Biceps

BB Bent Rows

195x0, 185x4, 155x10

Pullups

BWx8, BWx5, BWx4

Seated Cable Pull

190x0, 170x6, 140x8

Lat Pulldown

140x4!, 120x10, 100x12

Standing BB Curl

100x2, 90x4

Standing DB Curls

50'sx6, (40x12 Drop Set 30x12)

Comments

Weight up to 191.5lbs.

TTT
01-14-2005, 11:35 PM
Get a keyboard dude :D

orbital
01-15-2005, 06:16 PM
Hopefully get to use my keyboard again soon, left a connector at a friend's house last weekend lol.

Chest/Triceps

BB Bench Press

210x5!, 205x4, 195x5, 165x7

Incline DB Press

70x3!, 65x4, 50x10

Dips

BW+25x8!, BW+25x7, BW+25x5, BWx6

Close Grip Bench Press

185x3!, 165x8

Tricep Pressdowns

110x3!, 100x7, 90x7

Comments

Pretty solid workout today.

Maki Riddington
01-15-2005, 06:25 PM
Orb, what gym do you train at?

orbital
01-15-2005, 06:32 PM
Maki, Platinum Fitness or something it is called now, formerly Gold's, in Surrey.

Maki Riddington
01-15-2005, 06:42 PM
Surrey eh.

There must be a lot of monkeys walking around in the gym there?

TTT
01-15-2005, 07:23 PM
Haha!

ryuage
01-15-2005, 07:27 PM
great sessions orbital, we seem to be about the same weight/strength :)

Manveet
01-16-2005, 09:54 AM
Surrey eh.

There must be a lot of monkeys walking around in the gym there?

lol

orbital
01-16-2005, 10:06 PM
maki, I'm guessing you mean really big guys lol? There are only a handful. The other night I could feel the ground shake when one of the beasts put down about 550lbs following a set of squats. Everyone in the gym stopped what they were doing for a moment, was pretty funny.

ryuage, noticed that checking out your journal. race you to 300lbs :evillaugh :D

TTT
01-16-2005, 11:53 PM
Yeah man, seriously, you should join our comp!! Ryuage, Tim and I are in so far, the more the merrier!! :) It's "highest weight as at 31st December 2005," in case you're interested.

cphafner
01-17-2005, 06:10 PM
Lotta bold type there, looks like a good workout!

orbital
01-17-2005, 10:39 PM
TTT I'm already feeling fat at 192 lol. But I will join the fatty olympics for now, its on :evillaugh

cp thanks bro, gains are fun. been good lately.

Legs

Squat(Smith)

265x7!, 245x7, 225x8, 205x10(alternated ATF/Parallel last set)

Leg Press

4pps+35x7!, 4ppsx10, 3pps+25x12

SLDL

225x4!, 185x5 (grip problems)

Standing Calf Raise

500x8, 420x10, 360x12 (slow negs, cadence shifts)

Comments

Strong sess. Went up 20 pounds on squat!@% Smith machine have anything to do with that? Gym was so packed. Normally use squat rack, didn't feel like waiting. Leg press effort was gutsy. Can physically see the growth in my quads. Weekend eating was so-so. Too much high bad fat crap. Weight up to 192.5lbs

Maki Riddington
01-18-2005, 01:10 AM
Nice, a 550 pound squat. Was it legal or was it the typical quarter type movements that are commonly displayed in the gyms?

Your lifting looks good.

TTT
01-18-2005, 01:52 AM
TTT I'm already feeling fat at 192 lol. But I will join the fatty olympics for now, its on :evillaugh


You're on! :)

Coke
01-18-2005, 05:23 AM
Pretty good leg work...it is great to see it paying off.

orbital
01-19-2005, 10:00 PM
Maki it was parellel, dude's a beast.

TTT who is the current leader?

CoCoa thanks bud!

Shoulders

Deadlifts

295x3!, 285x3, 245x4 (form felt shaky at 295. should lay off as much as I want 300)

Seated DB Military

65x3, 60x5, 50x7, 50x4 (unimpressed with this. weight felt heavy)

Cable Lateral Raises

30x10, 25x12, 20x12 (switched to machine due to injury on this with DB's last week. felt good, more controlled. continue next week)

DB shrugs

100'sx10, 90'sx10 (grip problems on both sets.)

Comments

Felt sluggish tonight. Decent effort anyways. Weight up to 193.

Rastaman
01-20-2005, 12:04 AM
Keep kickin ass man!

Manveet
01-20-2005, 12:19 PM
Go for at least a single, maybe even a double with that 300. Just keep those hips down!

ericg
01-20-2005, 12:28 PM
Workouts are looking really good man. Nice journal.

orbital
01-20-2005, 09:56 PM
Rasta Thanks man!

Veet I will probably be tempted to do that lol

Eric Thanks alot!

Back/Biceps

BB Rows

195x2, 175x4, 155x10, 135x12

Pullups

BWx7, BWx5, BWx5 (chins last set)

Seated Cable Pulls

180x3, 160x0, 140x10

Standing Curls

100x2, 90x5 Drop Set 70x8

Preacher Curls

75x3, 65x5, 45x10

Comments

No PR's. That hasn't happened in awhile. Good workout anyways. Heavy on arms for a change. They are so close to 16" when not pumped. I'll stop the curl jockeying when I get there :D Weight down to 192.

orbital
01-24-2005, 10:06 PM
Took 3 days off. Most in the last 6 months. Unfortunately not a restful 3 days off. Very little sleep and too much drinking. It showed tonight. Useless workout.

Chest/Triceps

Bench Press

215x1!, 185x5, 155x8, 135x10 (215 was a ton of bricks)

Weighted Dips

BW+25x6, BW+25x5, BW+25x4, BWx8 (dreadful)

Incline Barbell

135x5 (...at a loss for words...)

Tricep Pressdowns

tired of posting, some weight and reps here.

Comments

Need sleep, tons of it. Legs tomorrow. Weight=192lbs.

orbital
01-25-2005, 10:04 PM
Legs

Squat (Smith)

275x5!, 255x6, 235x6 (squat rack in use again tonight. atf/par alternated throughout. my weak squat appears to be improving)

Leg Press

5ppsx10!, 4pps+35x10, 4ppsx12 (absolutely kicked ass here but on the machine with a lower incline. helps explains ridiculous strength increase.)

DB Lunges

60'sx8, 50'sx8 (first time really doing these. need to research form more)

Standing Machine Calf Raise

500x8, 420x10, 340x12

Comments

Solid effort tonight.

Coke
01-26-2005, 05:26 AM
Keep on with it bro, you are doing fine...watch the excesses now - ;)

ryuage
01-27-2005, 09:40 AM
great leg session there orbit

orbital
01-27-2005, 10:29 PM
CoCoa Thanks man. What do you mean by excesses? Going for too much weight? Good advice which I didn't follow much tonight lol

Ryu Thanks alot bro!

Shoulders

Deadlift

305x3!, 295x3, 275x4, 245x4 (First time ever DL at 300 something pounds. Went up pretty easily. I'm psyched. 3 plates gets done next week.)

Seated Military Press

70x3!, 65x4, 50x10 (70's felt a bit wobbly at first but went up fairly easy. Second set was actually a PR as well. It was that good tonight.)

Standing Cable Laterals

35x7!, 30x7, 25x7

Comments

Very strong workout after feeling like sh!t all day. Always seems to work out that way heh. Weight has been stagnating for a few weeks now around 192-193. I need to bump up calories a bit.

Coke
01-28-2005, 05:34 AM
My bad about the excesses...thought you had done lots of drinking - you are doing some real solid work!

cphafner
01-28-2005, 08:33 PM
Your workouts are looking awesome. Congrats on the deadlift pr, onwards and upwards! Once I got to 315, 405 was not too far behind, keep at it!

Manveet
01-29-2005, 12:45 PM
that 315 is going to be nothing! Light weight baby, light weight!

Nice work on the shoulder press as well.

orbital
01-30-2005, 05:56 PM
Back/Biceps

BB Bent Rows

195x2, 175x6, 165x6, 155x7

Pullups

BW+25x3!, BWx5 (tried with some weight for first time. didn't get many reps lol but it was fun!)

Chinups

BWx5, BWx4

Seated Cable Rows

180x5, 160x10

Lat Pulldowns

150x8, 130x10 (not calling this a PR because I did these pulling to my chest rather than behind the head, making it easier to pull more weight)

Standing Curls

100x3, 90x4, 80x4 (very strict form as always)

Standing Alternating DB Curls

50x6, 40x10, 30x16

Comments

Pretty good workout. Gym was a ghost town. Gotta remember to go more often on Sunday afternoons :D Weight again at 192.5. Must...Eat...More.

Manveet
01-30-2005, 09:13 PM
I recommend dropping the pullups if you are doing chins. Just do the weighted chins...Just my $.02

orbital
01-30-2005, 10:08 PM
Veet I thought that chins and pullups essentially work the same back muscles with chins putting some more emphasis on the biceps? So I have been just alternating them set by set the last few weeks to mix things up. Are you saying I should just do one or the other? Appreciate the advice.

Manveet
01-31-2005, 10:25 AM
Ya, I meant you should just do one or the other for 4 sets, instead of 2 each. But I have a personal bias for chins, because mechanically they are a bit easier;) I just don't see the use for both of those movements being in there, considering all of the variety you already have for your back day.

orbital
01-31-2005, 10:06 PM
Veet, gotcha. I actually like chins a lot more than pullups as well and I think I try doing just them for awhile.

Chest/Triceps

Bench Press

215x5!, 205x4, 185x5, 155x8 (PR. Being spotted by a guy who benches 425 (RAW). I felt like a little tiny weakling lol.)

Incline DB Press

75x0, 70x2, 65x4, 55x8, 45x10 (Was hoping for better results. Oh well.)

Dips

BW+35x3!, BW+25x4, BWx8, BWx5 (Strong work here)

Tricep Pressdowns

150x15, 150x8, 130x10 (I don't know whats up with these machines. I did 110x3 (300 is stack) last week, and 150x15 (which is the whole stack) this week :scratch: Different leverage or something. I will only count as PR's sets done on the 300 stack.)

Close Grip Bench Press

135x10, 135x8 (usually do these before pressdowns and so tri's were more fatigued, and hence numbers way down here.)

Comments

Solid workout. Gym was absolutely packed tonight. Starting to hate mondays, always the worst night. Made some good progress tonight. Hopefully be repping 2 plates on the bench press in a few weeks or a months time. Weight down to 191.5 Just gotta eat more.

cphafner
02-01-2005, 07:39 PM
Never feel weak! I would alternate the pullups/chins. I don't see a need to do them both in the game workout. You could do pullups and follow them with v-grip pulldowns, that seems to give my back a nice burn.

orbital
02-03-2005, 06:08 PM
cp thanks for the advice. I will be doing this in upcoming back workouts.

Legs

Squat

275x3, 225x10, 225x9, 225x5 (Back to squatting on the power rack after a few weeks on the smith. I was pleased that I was able to put up the same weight. Form was shaky however. Leaning forward too much. Used belt for the first time, seemed to help)

Leg Press

5pps+10x8!, 5ppsx8, 4pps+25x8 (Solid effort here as always)

Ham Machine Curls

150x8, 130x8 (Did not have SLDL's in me. Was feeling very delerious by this point of the workout. Glad I got anything.)

Standing Machine Calf Raise

320x20, 260x15, 200x15

Comments

This was a tough workout, I did not feel well. Bad sleep and eating lately probably had something to do with it. Felt very light headed and delerious after leg press. Gotta get my sh!t together a bit better, especially before a leg workout lol.

ryuage
02-04-2005, 10:02 AM
great past couple sessions orbit

Coke
02-04-2005, 10:09 AM
great past couple sessions orbit

no doubt, like the work man.

orbital
02-04-2005, 08:57 PM
Ryu and Cocoa Thanks guys, appreciate it!

Shoulders

Deadlifts

315x3!, 295x3, 275x3, 225x3 (There it is. 3 plates. Felt great. Got a lot of stares. No one really DL's at all at my gym. Lower back tension by last set and for a few minutes afterwards. Happened the last few weeks now. Think I should drop the weight more significantly after my max triple as form was suffering)

Seated Military

70x4!, 60x6, 50x8 (70's definetely felt more normal this week. Controlled reps as opposed to the wobbling last week)

Standing Cable Laterals

35x5, 30x7, 20x10

Standing HS Shrug

2pps+25x12, 3ppsx10 (never used this machine before, didn't like it much. back to BB next week)

Comments

Pretty good workout. Good sleep last night definetely helped. I don't see my Deadlift stopping anytime soon. It was not a huge struggle to get up that 315 which made it even better. Road to 405 begins now. Been eating better as of late. Weight up to 193.5lbs, highest ever.

cphafner
02-04-2005, 10:29 PM
congrats man! 315 is a great pull, you'll hit 405 in no time.

Manveet
02-05-2005, 12:36 PM
Congrats on the progress man, keep plugging away...

orbital
02-05-2005, 05:56 PM
Cp and Veet Thanks a lot guys!

Back/Biceps

Bent Over BB Row

175x8, 165x7, 155x8, 135x12

Weighted Chins

BW+35x5!, BW+25x5, BWx6 (These were fun and felt great. Starting to love teh chins!)

Seated Cable Rows

180x7, 160x10

Lat Pulldowns

160x6!, 130x10, 100x12

Standing Alternating DB Curls

50x5/5, 40x10/10...drop set...30x10/10

Comments

This was another really good workout. However, my body is pretty badly beaten up from 3 workouts in the last 3 days. I could feel joint pain in both arms and a bit in the shoulders by the end of the workout. I guess it is from all the pulling I have done lately. Literally every part of my body is sore. I will take tomorrow off and hopefully be back on Monday. I may lower the weights for a week or two if this joint pain and general aching continues. Any advice?

cphafner
02-05-2005, 06:02 PM
nice workotus. I prefer weighted pullups since they really help that v-taper, but I think you said you are alternating, so it's all good. Time off might not be a bad idea. I would say make sure you warmup because you start lifting. I tend to start with 2 sets of pullups and dips everyworkout, this tensds to help warm me up.

Manveet
02-06-2005, 10:17 AM
Cp and Veet

This was another really good workout. However, my body is pretty badly beaten up from 3 workouts in the last 3 days. I could feel joint pain in both arms and a bit in the shoulders by the end of the workout. I guess it is from all the pulling I have done lately. Literally every part of my body is sore. I will take tomorrow off and hopefully be back on Monday. I may lower the weights for a week or two if this joint pain and general aching continues. Any advice?

Bump up the calories.

Sleep more.

I was training as much as 6x per week this past month. I kept my calories sky high, got plenty of sleep and stayed 1-2reps away from failure. Joints felt absolutely fine the entire time. However, it seems like you enjoy working in the lower rep ranges, and going to failure often. This is fine, but 3 days in a row will take a toll on your joints. I would take 1-2 days off and then jump back on the wagon. I also probably wouldn't train more than 2 consecutive days before I take 1 day of rest. Just my .02$

PizDoff
02-06-2005, 10:24 AM
Totally, cals and more rest!
I'm at the gym 7 days a week

orbital
02-10-2005, 04:41 PM
Cp Thanks for the advice. I think warming up is something I don't do enough of. I like the idea of doing a set or two of pullups. I might try that.

Veet I think you are right about the low rep ranges and failure hurting my joints the most. I am going to try and switch it up some more.

Pizdoff Thanks for the advice man, I definetely need to do those two things. Welcome to the journal.

Chest/Triceps

Bench Press

205x7, 195x7, 175x6, 155x7, 135x8

Incline Dumbell Press

70x3!, 60x5, 50x6

Dips

BW+35x3, BW+25x4, BWx7

Close Grip Bench Press

175x4, 155x6, 135x6

Tricep Pressdowns

forgot weights, drop setted a few sets.

Comments

Not bad workout. Took more days off than I wanted to, 4, but strength was still pretty decent. Legs tomorrow. I think I am going to focus on lowering the weight for at least the next week and getting more reps.

Manveet
02-16-2005, 12:05 PM
BUMP

Let's see some updates, slacker:D

TTT
02-16-2005, 12:12 PM
Quality lifts in here man.... I haven't checked out your journal in ages.

orbital
02-19-2005, 01:16 AM
Veet Thanks, I needed that :D

TTT Thanks a lot dude!

Legs

Squat (Smith)

245x8, 225x8, 205x10 (ATF last set, just past parellel first 2)

Leg Press

4pps+25x10, 4ppsx12, 3pps+25x12 (full ROM as always, some speed pressing with less ROM last set)

Machine Hamstring Curl

130x10, 130x10, 130x10

Standing Machine Calf Raise

320x10, 280x10, 240x12

Comments

I always post my entries right after I workout. I haven't touched a weight as the lack of entries shows in a week. I lost my job and things just kinda went downhill for me. However, I decided that this will not be like all the other times in my life where adversity came, and weightlifting fell by the wayside. I have made solid gains in the last 7 months almost now of lifting and I cannot let this go. I felt a bit out of place tonight and absolutely delerious by the end. I lost 3 pounds in the last week, not a planned cut! lol, 193 to 190 and my strength seems to have suffered a bit. Tomorrow is shoulders.

cphafner
02-19-2005, 04:14 PM
NIce work dude. I am sorry to hear about the job loss, I hope things get better soon!

Coke
02-19-2005, 05:51 PM
Keep getting in the gym if you can...working out can be great therapy - ;)

ryuage
02-20-2005, 08:56 AM
great lifts orbit, squats looking strong.

Manveet
02-20-2005, 01:05 PM
Tough luck with the job man. I'm sure you'll find some work soon enough, in the meantime continue with the lifting.

orbital
02-25-2005, 07:38 PM
Thanks for the support guys. I have been lifting but not posting for various reasons. I have been using different gyms and not been at home much. I will get back to posting workouts shortly.

orbital
02-25-2005, 11:44 PM
Chest/Triceps

Bench Press

195x6, 175x6, 155x6, 135x8 (Weight is considerably down here.)

Incline Dumbell Press

70x3, 60x5, 50x8

Dips

BW+25x6, BWx8, BWx6, BWx3 (Weight down again here.)

Close Grip Bench Press

155x8, 135x8

Tricep Pressdowns

100x4, 85x5, 65x8

Comments

Felt weak tonight. Guy spotting me on bench even said "come on cupcake." I felt like a little cupcake in there tonight lol. Chalk it up to a bad last few weeks, poor diet, rest and perhaps because of going off creatine for the last 2 weeks. Legs tomorrow.

orbital
02-26-2005, 12:04 AM
Good lord, just looking in the mirror, I have never seen stretch marks this bad on anyone irl or in pics. I hope to get some pics up here soon, gotta borrow a buddy's digi cam. But man, these things are dreadful, bright pink all around both anterior delts and there are spots of pink even running down my biceps now. What in the hell can be done about these things lol?? Any advice would be much appreciated. thanks.

TTT
02-26-2005, 01:23 AM
Sorry to hear about the job. Just keep eating and training and you'll improve in the gym. :)
Are the stretch marks from going off the creatine?

Manveet
02-26-2005, 10:16 AM
Good lord, just looking in the mirror, I have never seen stretch marks this bad on anyone irl or in pics. I hope to get some pics up here soon, gotta borrow a buddy's digi cam. But man, these things are dreadful, bright pink all around both anterior delts and there are spots of pink even running down my biceps now. What in the hell can be done about these things lol?? Any advice would be much appreciated. thanks.

Get yourself some sort of "stretch mark" cream. Palmer's makes a pretty good one with Cocoa Butter. Vita-K makes a decent one as well. My stretch marks were horrendous a year and a half ago. They still are bad, but they have faded quite a bit.

Coke
02-26-2005, 03:00 PM
Great chest and tricep workout bro, glad to see the effort.

TTT
02-26-2005, 03:40 PM
Hey man, I put this in my journal as well, but whereabouts do you train in Vancouver? I'm going to be over that way in a few months.

orbital
02-26-2005, 07:03 PM
Veet Ya, I have some stretch marks from a few years back which have faded. I did a search on the threads here and others seem to have them bad as well. I think I will just learn to live with them but I will check out that palmer's stuff as well, thanks!

CoCoa Thanks as always man. BTW I hit 810.5lbs on the hack squat the other day. What are you doing, a wimpy 810lbs?? :D

TTT I train in a suburb of Vancouver, Surrey, at a place called Platinum fitness. Let me know when you get closer to leaving. I'd be more than happy to train with ya.

Legs

Squats

265x5, 245x8, 225x8

Leg Press

5ppsx10, 5ppsx8, 4pps+25x8

Hamstring Curl Machine

150x10!, 140x10, 130x8 (PR by two reps but only my 3rd time doing this exercise so who cares really lol)

Standing Machine Calf Raises

400x10, 320x10 (Very delerious by this point, knew it was time to leave the gym.

Comments

Not bad workout. Still feel like I am on the comeback from where I was a month ago. Weight was back up to 192lb which is a good sign.

TTT
02-26-2005, 11:53 PM
Cool. I'm probably going to be based in Kerrisdale for the most part, and sometimes I'll also be on Robson Street, I think. I can't remember how long it takes to bus from Kerrisdale to Surrey... if the buses even go that far :)

Nice workout. 400lbs must be pretty close to the whole stack, eh?

Coke
02-28-2005, 06:29 AM
Damn good leg session...you must be real solid bro at 192lbs - lookout 200, lol.

cphafner
02-28-2005, 09:37 PM
Nice squatting, great session overall! I only have 10 more lbs to catchup to you!

orbital
03-08-2005, 01:21 AM
I have been working out this past week. Had no internet, switching over ISP's here. Probably 3 sessions missed. I will post tonights session here.

TTT Buses come out to Surrey. Sounds like you have been here before?

Coke Thanks man, hopefully pics sometime, gotta borrow a cam off a friend. He isn't into BB'ing and thinks its a bit strange that I want to take photos of myself with only some clothing for mostly a bunch of guys LOL. Guess I can't blame him eh?

cp thanks bud, i'd take your strength for this size!

Back/Biceps

Barbell Bent Over Rows

185x4, 165x6, 145x8, 135x10

Chins

BW+25x5, BW+10x4, BWx4

Seated Cable Pulls

170x7, 160x7, 150x7

Lat Pulldowns

140x6, 120x8

Alternating Standing Dumbell Curls

50'sx6, 40'sx8, 30'sx10

Comments

Nothing great to report here as per usual, the last month. Feel like I am just maintaining. And that is exactly what I have been doing for the last month. 2-3 workouts per week, subpar eating = no prs, static weight. I need to get the fire back.

TTT
03-31-2005, 10:54 PM
:whazzup:
Yeah, I've been there before..... :)

Manveet
03-31-2005, 11:27 PM
Nice to see you back. Looking forward to seeing some more solid sessions in the future.

Well, so much for this comment:D

Mic Soloist
04-01-2005, 03:47 AM
dope journal man. reading through, you're about the same size and around the same strength I was at a few months ago. I'm cutting now, but I bulked from 170-205.

I'll be keepin an eye on your journal

TTT
04-02-2005, 04:21 AM
I think he's still away... :)

cphafner
04-02-2005, 06:31 PM
strength looks fine to me. Nice back session.

orbital
04-17-2005, 05:56 AM
I haven't updated this in over a month or even visited this website in that time. I have been pursuing a "career" as a professional poker player and this has absorbed almost all of my time. I haven't been working out much. And this is sad, I can't believe I fell off after so much. I hope that I will find the ambition to get going again. I am sorry for any regular readers or people following this. I ****ed up big time. I hope everything, BB related and other, is going well with everyone.

Coke
04-17-2005, 10:10 AM
Good luck with the poker...stay in this game too at least a little man - ;)

TTT
04-17-2005, 05:47 PM
Sounds interesting. How is the poker going?
And good luck with the gym. Shouldn't take long to get back to where you were.

Maki Riddington
04-18-2005, 06:27 PM
I haven't updated this in over a month or even visited this website in that time. I have been pursuing a "career" as a professional poker player and this has absorbed almost all of my time. I haven't been working out much. And this is sad, I can't believe I fell off after so much. I hope that I will find the ambition to get going again. I am sorry for any regular readers or people following this. I ****ed up big time. I hope everything, BB related and other, is going well with everyone.

Shame on you. Now go lift!:)

TTT
08-09-2005, 03:07 PM
What's up man? How's that poker going? Any lifting?

orbital
10-27-2005, 10:31 AM
What's up man? How's that poker going? Any lifting?

I'm doing well. I haven't visited this site in eons so sorry for the late reply. I continue to play poker professionally after a short return to a real job these past few months to get my head away from the game for awhile. I haven't been lifting but hope to start up again this fall. I hope you guys are all kicking some ass out there, I hope to be back one day.

TTT
10-27-2005, 05:23 PM
How much muscle have you lost? (And money?) :D
How does that online poker work? Everyone I've ever heard of who plays it seems to make enough money to make a living. And yet there must be losers somewhere? Or is all the money provided by ads on the site?
Good to see you back here, BTW. Even if only temporarily.