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smalls
03-04-2005, 10:09 PM
I've decided I want my own little piece of WBB, and this is it.

I have tracked my workouts on paper for a couple years but I think i will be able to keep a better account of my progress with diet, training, sleep etc. I begin bulking again on monday and the main purpose of this journal is to track my progress for the next ten weeks, more long term is to attain 250+lbs in 2005 while maintaining an acceptable BF level. I've been training seriously for about 3-4 years, graduated high school at 140lbs 10-12% about 5+ years ago. I am currently 6' 220lbs at 12-14%. I'm currently a senior in college working full time and looking to attend graduate school in California in the near future. So time constraints are obviously present but having no life can be beneficial to your bodybuilding goals.
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My diet will begin at just under 4500 cals and end at 5500+, average 500+g of protein. I really want to minimize fat gain as much as possible and not get too overzealous with my gains as I have in the past. My diet outline for the next ten weeks will look something like this:

10AM
1 serving Cytogainer
2 cups skim milk
800 cals-70g protein

PWO
3.5 scoops whey
60g dextrose/40g malto
750cals-75g pro

PPWO
6 ounces turkey
2 slices WW bread
3 cups skim milk
650 cals-60g protein

5pm
1 cup oatmeal
1 can tuna
3 cups skim milk
700cals-55g protein

7:30pm
1 cup oatmeal
3 scoops whey
2 cups milk
750cals-80g protein

10:30pm
Same as PPWO

1AM
10 egg whites/2 whole eggs
1/2 can tuna
ungodly amounts of salsa
1 cup skim milk
1 tablespoon olive oil
600 cals-65g pro


4:30AM
1 tblsp natty PB
2 scoops whey
1 cup skim milk
400 cals-50g pro

Diet will be this give or take, dependending on my schedule. Obviously it will start at the lower end and end higher in cals, but this is the average. I have class early some days so when I actually show up diet will just be a little more spread out. If time constraints come up I will just substitue more liquid meals in, or subway. I plan on eating out no more than 2-3 times per week. I'll probably throw in some fruit here or there too,

Supps
3-4 multivitamin-minerals, green tea, 3-4g vit c, 400 iu vit e, 3-400mg R-ala, Q-10, Hawthorne berry, l-arganine, B-6, glucosamine, 5-10g fish oil caps, garlic, probably some other crap. I will also be enhanced for the next 10 weeks and have done a few cycles over the last year.
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This will be my template for my routine. Every set taken to failure, usually 2 sets per exercise. Around 12 sets for larger bodyparts, and 6-9 for smaller. I may even increase volume slightly as I want to try a higher volume routine and then drop down volume and rep schemes in about 6-7 weeks since I've been doing slightly higher reps (10-14) for quite some time now. I'll probably start hitting calves 3 times a week eventually too, since they have responded well in the past.
Cardio and abs will be done on non workout days as time permits. Probably twice a week.

Mon-chest, tri's

BB Bench
Smith incline
DB flys
BB decline
Pec dec
Cable pushdowns
OH machine extensions

Wed-Back, Calves

BB rows
Lever Pulldowns
DB rows
Pulldowns
Pullovers/superset/cable rows
Seated extension
Seated raises

Fri-Delts,Bi's
BB oh press
Cable lateral raise
OH plate loaded machine press
Machine lateral raises
BB curls
Machine preacher curl
Reverse cable curl
one hand cable curl
CG bench (subfailure work)

Sat-Legs
Hack squats
Walking DB lunges
Lying leg curls
leg ext
standing leg curls
Calves if I feel like it

Uh, yeah I guess that's it, legs tommorow, I'm excited.

smalls
03-05-2005, 02:23 PM
Rest-8.5 hours, slept well but both my hamstrings cramped up at different times during the night, no good before leg day.


Sat-Legs

Hack squats- 3+35 X11 3+25 X12

Walking DB lunges 70's X16 total steps 70's X12

Lying leg curls 170 X10 150 X6

leg ext 5+25plates X9

I was hoping for some better progression, but I only stopped cutting on monday so I guess I can't expect too much.
Diet- perfect so far, 3 meals in and 200grams of protein already lol. I usually see my family on saturday night and eat out one meal with them.

smalls
03-07-2005, 01:00 AM
Sun-no training

Rest: 8 hours, kinda crappy cuz I slept at my parents house, woke up 3-4 times to pee.

Diet, almost perfect. Just finishing up on the last of 4400 cals. 380g protein. This will be no less than 400+g starting tommorrow.

Miss Rezza
03-07-2005, 01:04 AM
I've decided I want my own little piece of WBB, and this is it.

I have tracked my workouts on paper for a couple years but I think i will be able to keep a better account of my progress with diet, training, sleep etc..

Took you bloody long enough didn't it!? ;)

Diet looks real clean smalls :nod:

smalls
03-07-2005, 01:20 AM
Your tellin me. What can I say, I'm a slacker. But I hope to keep this for a long long time.
Thanks, about the diet. Although it does make it easier when you only cook one meal a day. Warm food is foreign to me, lol.

Coke
03-07-2005, 07:16 AM
Good luck with the journal Smalls, its about time though - better late then never...I'm sure you will reach your goals.

smalls
03-07-2005, 01:00 PM
Thanks cocoa, I am posative I will reach my goals also, thanks for the encouragement.

Mon-chest, tri's
Rest- 8+ hours. slept pretty good, night sweats got me up once and I woke up twice to pee.

UGG. If I dont improve on at least 75% of these lifts next week I will be very dissapointed. I'm still considerably lower in strength than I was even two months ago.

BB Bench 225X10 215 X7

Smith incline 205 X9 185X9

DB flys 45 X8 35 X10 subfailure

BB decline 205 X10 185 X9

Pec dec 90 X15 90 X13

Cable pushdowns 200 X9

OH machine extensions 9notches down X9.5 8 X 8

I put a pic of my legs up in my profile to give an idea of what I look like. But please keep in mind it was taken with a 5 second timer on a camera phone so the pose itself sucks as well as the quality. Also the light is horrible and when I uploaded it, it looks even worse, basically just cut me some slack. Anyway, off to physics lab.

Diet-so perfect that is makes me physically ill to think about it. 4500cals-420g pro.

PizDoff
03-07-2005, 04:43 PM
Wow, leg cramps TWICE a night!??!
You getting enough potassium and water?

smalls
03-07-2005, 06:32 PM
Water intake is more than enough, but I've been adding a banana to my PPWO meal to help with potassium. Good lookin out bro, thanks.

smalls
03-08-2005, 11:55 PM
Tue-no training.

Rest-8 hours, good. Woke up twice to pee.

Diet-Perfect 4500, 420g protein.

BCC
03-09-2005, 12:05 AM
Good stuff smalls, nice to see you starting a journal. I feel like I'm the only one without one now lol.

Have you always done this much volume?

Coke
03-09-2005, 05:34 AM
Exceptional quads Smalls, you really ought to post some regular pics of them.

smalls
03-09-2005, 01:26 PM
Good stuff smalls, nice to see you starting a journal. I feel like I'm the only one without one now lol.

Have you always done this much volume?

Get to updating that thing man, we need motivation. Actually I used to do much lower volume. I've just seen some good size progress since incorporating more volume. Also I usually dont train with a partner (cept my friend and his wife, not the most hardcore environment,lol) so I dont incorporate as much beyond failure work ect. But in about 6 weeks i'm going back to a higher intensity, lower rep, lower volume routine and see how that goes, I think my strength will increase quite a bit at that point.
So are you dieting yet?



Exceptional quads Smalls, you really ought to post some regular pics of them.
Thanks man, I appreciate it. I'm pretty self consious and I doubt I'll be posting pics since I just have a camera phone. But I will update my profile with different pics here and there for people who are actually interested. I'll post in the journal when I do.

BCC
03-09-2005, 01:31 PM
Get to updating that thing man, we need motivation. Actually I used to do much lower volume. I've just seen some good size progress since incorporating more volume. Also I usually dont train with a partner (cept my friend and his wife, not the most hardcore environment,lol) so I dont incorporate as much beyond failure work ect. But in about 6 weeks i'm going back to a higher intensity, lower rep, lower volume routine and see how that goes, I think my strength will increase quite a bit at that point.
So are you dieting yet?


I feel you there, it's just not the same when you don't have a hardcore workout partner. That all may be changing for me now that a new gym has opened.
I'm going to be dieting probably by the end of this week. Phil Hernon (big time pro in the mid 90s) is going to be helping me. So as soon as we get everything figured out it's a go. I think I will start a new journal for it as well.

I think you'll definitely see a great strength increase when you switch things over in 6 weeks. Probably not immediately, but a few weeks into it.

smalls
03-09-2005, 01:41 PM
Rest-8 hours, slept pretty crappy. I'm gonna start taking melatonin again. Woke up twice to pee.


Wed-Back, Calves
Workouts are starting to get to where they should be.
Weight=222

BB rows 205X14 225 9+1 DS 135X9

Lever Pulldowns notch 19 X11+1 notch 19X 9+2
(the stack on this machine is notch 20)

DB rows 110 X7 100 X9
Anything over 100's have very thick grip which makes this tough

Pulldowns 160 X7+2 140X7


Pullovers/superset/cable rows 150X11 ss 130X11

Seated extension 4ppsX12 4ppsX12 ds 3ppsX12

Seated raises 2+25X10-cramped up 2+25X12
Standing calves 180X8 rest pause X5

Calves are looking more vascular every week, but my arms looked nonexistent today. Blah, I gotta eat more. I actually dont work today, i'm freakin stoked to do next to nothing.

Diet-good except I had 2cups 2%milk and a detour bar cuz I was at a movie.
4700 cals 430g protein.

JustinASU
03-09-2005, 02:12 PM
Smalls--nice journal bro! Diet looks very clean. I'll be watching this one for shizzle.

smalls
03-09-2005, 04:18 PM
I feel you there, it's just not the same when you don't have a hardcore workout partner. That all may be changing for me now that a new gym has opened.
I'm going to be dieting probably by the end of this week. Phil Hernon (big time pro in the mid 90s) is going to be helping me. So as soon as we get everything figured out it's a go. I think I will start a new journal for it as well.

I think you'll definitely see a great strength increase when you switch things over in 6 weeks. Probably not immediately, but a few weeks into it.

That's awesome bro. It would be very cool for you to keep a journal while dieting for a show. I've seen his posts on promuscle and diet seems to be his forte. You will destroy with his help, not that you need it.



Smalls--nice journal bro! Diet looks very clean. I'll be watching this one for shizzle.

Thanks man, just dont mock my weakness too much. Hope recovery is coming along well. You'll be back before you know it.

smalls
03-10-2005, 07:26 PM
Rest-9 hours here and there. My best friend woke me up at 2:30. She recenlty got engaged and was crying about some stuff, and i'm apparently the best psychologist ever. Just reconfirms my reasons for currently staying away from girls. Had another shake and went back to bed.

Training-none today
Spent 2 hours playing basketball and soccer with elementary school kids today. One of my classes has us working in an after school program once a week, it's one of the funnest thing I've ever done. Kids are hillarious.

Diet-Perfect so far, cept I woke up late and will have to make up the cals.
Projected totals will be 4600 cals 420g

smalls
03-11-2005, 02:24 PM
Rest-9 hours good sleep, but the night sweats are gettin a little worse. Time to break out the fan.

Weight-222.5

Fri-Delts,Bi's

BB oh press 145X9+1.5 135X6+2 bleh

Cable lateral raise 50X10 (subfail) 60X11 45X 12+3 1 min between sets.

BB curls 95X9+2 95X6+2

OH plate loaded machine press 45X9+1 35X6 25X6 --30 second rest between

smith upright rows-- Skipped.

Machine one armed preacher curl 99X11.5 99X7

Reverse cable curl 80X15 90X7

one hand cable curl-skipped
CG bench (subfailure work) -skipped

Weighted ab machine 100X17 110X13 Crunches X10

My rear delts and bi's where still kinda sore from wed so my volume stayed moderate. One any set I put +1 or +whatever it means those added reps where not done with perfect form. As a side note I like the way a tan and increased blood pressur make you look so much better than you really look.

Diet-I will edit later to be have an accurate account of totals, but so far it's perfect. Off to work.

Hatred
03-11-2005, 02:44 PM
time constraints are obviously present but having no life can be beneficial to your bodybuilding goals.
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Gee I feel great now.

smalls
03-11-2005, 03:07 PM
I just wanted to clarify that I was meaning I have no life, as in no social life. And while it can be lame, it helps with getting meals in etc. It's also quite beneficial in avoiding the evil that is women.

smalls
03-12-2005, 06:50 PM
Rest 9 hours, kinda crappy. I have a hard time sleeping with random erections lasting hours, lol, sorry but it's true.

Sat-Legs

Hack squats- 4pps X12 (up 20lbs and 1 rep) 3+35 X11 The first set was insane, I screamed so fookin loud it was rediculous. Yes I screamed in the gym, sue me.

Walking DB lunges 75's X14 total steps 75'sX12 (up 5 lbs but down 2 total steps on each set) Bleh, I'm gonna keep the weight here until I can get 20 steps.

Lying leg curls 170 X11.5 150 X8

leg ext 5+35plates X11.5 5 X7 1 min between sets.

Standing Curls 115 X 12

Rest between exercises was too long, I was utterly exhausted through the entire workout and eventually I started seeing black spots and doing the burp thing. A good workout overall, lunges could of been better though.

Diet- perfect so far. But I will be eating Panda Express later and I wont feel bad about it. I need to gain some weight NOW. I'm gonna keep cals at at least 4700cals and 440g of protein for the next week.

GMCtrk
03-12-2005, 08:01 PM
How much you weiging in at smalls?

smalls
03-12-2005, 09:22 PM
I was weighing 221.8 on wed and 222.5 on fri then today it was 220.3. Obviously scales can be off and water weight fluctuates big time, but with my consistent diet it shouldnt be fluctuating. Not a big deal, i'm just used to gaining weight quickly when switching from cutting to bulking. I weigh myself in the morning after one meal.
On a posative note I probably look better then I ever have and i'm slowly getting bigger and stronger while staying pretty lean. As long as I dont get impatient and start gaining way too fast.

GMCtrk
03-12-2005, 09:47 PM
I figured you were pretty big based on your lifts. nice work

smalls
03-13-2005, 09:31 PM
Thanks man, i'm tryin.

Sun-no training
Rest-9 hours, didnt sleep that well. I woke up two or three times to pee and each time I had to towel myself off due to the night sweats. Once I was literally dripping.

Diet- Perfect so far, My planned meals should put me at 4800 cals and 460g protein.
Sometimes I think about my workouts day's in advance, I constantly think about how much i'm going to improve and each exercise. It literally consumes my thoughts, I think I have a problem, only because I should be doing physics, lol.

Stackattack
03-14-2005, 04:12 AM
Sometimes I think about my workouts day's in advance, I constantly think about how much i'm going to improve and each exercise. It literally consumes my thoughts, I think I have a problem
LOL the same thing happens to me. Although my lifts are pathetic in comparison to yours. Sorry if you already said somewhere but how tall are you?

smalls
03-14-2005, 01:59 PM
Mon-chest, tri's
BB Bench 225X12 215 X7.5 Good improvement on the first set but I think the reps where permormed slightly too fast. And I need to widen my grip just a wee bit.

Smith incline 205 X 10.5 195X8 DS 155X8

DB flys 50 X8 40 X8 Blah, I suck at these.

Hammer strength decline 2+25 X10 2pps X7 30 second rest between sets.

Pec dec 110 X12 110 X10 2 second hold on each rep

Cable pushdowns 200 X9 No improvement, tri's where already fried.

OH machine extensions 9notches down X11+1 9X 5 Blah, and then they died. Superseted with:

Close grip pushups on a bench X7

I improved on almost everything, albiet only slightly. My bench is pretty much back, but the rest of my pressing strength is still not to full potential. Time to go tanning then to work, yeah.

Diet-Perfect except I got 350cals from taco bell. My totals will be 5000cals and 460g protein.

smalls
03-15-2005, 12:31 AM
Sorry stack, I replied but it disapeared. I'm 6 foot. Thanks for the kind words, but i looked at your journal and your actually doing very well. Keep up the progress bro.

smalls
03-15-2005, 10:40 PM
Tue-no training
Rest-8 hours, slept quite well.

Diet-Absolutely perfect so far. Projected totals will be 5000 cals 470g protein.
Lower backs been a bit tweeked lately hopefully that doesnt effect BO rows tommorrow.

GMCtrk
03-15-2005, 11:13 PM
Tue-no training
Rest-8 hours, slept quite well.

Diet-Absolutely perfect so far. Projected totals will be 5000 cals 470g protein.
Lower backs been a bit tweeked lately hopefully that doesnt effect BO rows tommorrow.

How the hell do you get 5000 cals? That is freking amazing. I would love to be taking in 5000 cals. Darn school, takes all my time :rolleyes:

smalls
03-15-2005, 11:24 PM
My basic diet is on the first post, it doesnt much fluctuate from that. It really is hard for me though, I hate everything about eating. I go months without feeling even the slightest twinge of hunger. I currently attend school too, liquid meals help alot, as well and as sandwiches and protein bars. For me eating very often helps alot as well. Also, milk is an absolute necessity for me to get my cals in. I'm currently getting well over a gallon a day.

smalls
03-16-2005, 01:43 PM
Rest 8.5 hours, slept like crap. Woke up swimming in my own sweat more than once.

Wed-Back, Calves
Weight-225.3 It's coming along.

BB rows 235X10+1 225X8+2

Lever Pulldowns notch 20 (stack) X11+1 stackX9

DB rows 110X8 100X 10+1
I used wraps on the 110's cuz the grip is so freakin fat (I dont think it helped though). Chalk on everything else.

Pulldowns 160 X7+3

Pullovers/superset/cable rows 160X12 ss 150X12 150X8

Seated extension 4X15 4X13 4X10 4X8 ds 3X10

Seated raises 2+35X8 ds 2 X10

Back workout was brutal, I was dyin. The girl at the front desk keeps making it a point to talk to me, maybe i'll actually talk to her on friday, lol, well see. I'm supposed to be eating out tonight with a friend so diet might slip slightly.
I had a pretty bad headache all lastnight and throughout the workout today, I never get sick and never get headaches so I have a very low pain threshold for such things.

Diet- descent, but I ate stuffed french toast at IHOP, I brought a protein shake in and drank it with my meal. Then after the movie we got desert and I had a trioplex protein bar while everyone else had pie. I'm way too hardcore, lol. 5000 cals, 490g protein.

smalls
03-18-2005, 01:25 AM
Thur-no training

Rest-10.5 hours, damn I guess I needed it cuz I slept through my alarm and everything, plus no headache, sweet. Good thing it's spring break, lol.

Diet- Good but tons of liquid meals, and I ate fajitas at a mexican place with my family. It was good to hang out with the fam though and I like the fact that I can converse with my family (parents especially) about any subject, getting old has it's benefits. I had to estimate the fajitas but I should be at 5100 cals and 450g-protein. My family is becoming more accepting of my obsesive lifestyle, slowly, but it's coming. They have practically had an intervention for me in the past, lol. My family is the best, but they can be misguided at times.
I'm really looking forward to my workout tommorow, I can't wait.

Stackattack
03-18-2005, 01:30 AM
Nice back sesh smalls. What are lever pulldowns?

smalls
03-18-2005, 02:01 AM
Thanks man, It's just a lat pulldown machine where the weight is increased by moving a notch vertically across a lever type thing, kinda weird setup, you can then add plates on the very end, guess I'll start doing that next week. I like the movement a lot.

smalls
03-18-2005, 02:30 PM
Rest-8.5 hours, slept really well.

Weight-225.5

Fri-Delts,Bi's

BB oh press 155X8+1 135X7+2

Cable lateral raise 50X10 (subfail) 60X11+2 45X 12+3 1 min between sets.

BB curls 100X8+2 95X6+2

OH plate loaded machine press 50X4 (hand slipped, almost had a bad accident) 45X8 35X7+1


Machine one armed preacher curl 99X12 99X7+1

Reverse cable curl 90X13 90X8+1

Lateral raise machine 130X10+2 130 X8

one hand cable curl-40X10 40X7+1
CG bench (subfailure work) 135X10 X10

Not very happy with the strength on this workout at all, blah, I think I may have underestimated my cals the last two days, gonna bump em slightly again.
Diet- 5200 cals 460g protein.

Coke
03-19-2005, 07:33 AM
Pretty good workout effort Smalls...be careful up in there, lol.

smalls
03-19-2005, 04:44 PM
Thanks man, scared the **** out of me and my thumb still hurts. Next fri will be much better.

Sat-legs
Rest 7 hours, slept horribly. But it didnt seem to effect strength.

Hack squats
4pps+10 X 12.5 (pr) 4pps+10 X 10 Weight went up surprisingly easy but on the first set I just died after rep 10 and got stuck on rep 13. Got some help from my female friend I was training with. But my hip flexors where killing me and I was in a hurry so I skipped lunges this week. And for reference I bottom the machine out on every rep which is my hams smashing into my calves.

Lying leg curls
180X8 150X8

Leg ext
6plates X9+2 5 plates 8+3 1 min break between sets.


I'll call it a low volume day, still happy with Hacks though and overall effort, my legs are fried. Had to hurry the workout cuz I was going to a family lunch at ruby river steakhouse. I'll update the diet later. Other than the philly cheese steak sandwich it should be perfect.

BCC
03-19-2005, 06:04 PM
You seem to be swimming in a lot of sweat, you breakin' into your livestock's stash now? Or just a heavy night sweater?

smalls
03-20-2005, 02:10 PM
Yeah, I'm on 50mg of tren a day for a few more weeks. Plus quite a bit of test, it's weird though the night sweats come and go, some nights i'm fine. I always sleep warm though, I've been refered to as a human heater more than once.

Sun-no training-did about 5 sets of abs at home though.
Rest-9 hours, slept pretty well, I almost always sleep well on leg day.

Diet- will update later, 2 meals in and 1600cals, 150g protein.

rookiebldr
03-21-2005, 02:57 PM
Just noticed the journal now that I'm back posting again from holidays. Glad to see the routine and diet that you're putting up. I also looked up your profile, legs are massive even if the lighting sucks. ;)


... My family is becoming more accepting of my obsesive lifestyle, slowly, but it's coming. They have practically had an intervention for me in the past, lol. My family is the best, but they can be misguided at times.


I hear ya. Some aspects have of this lifestyle seem to be more accepting but I get more obsesive it's becoming more difficult of late. I just keep plugging away though, they will accept it, damnit!

smalls
03-21-2005, 03:50 PM
[QUOTE]Just noticed the journal now that I'm back posting again from holidays. Glad to see the routine and diet that you're putting up. I also looked up your profile, legs are massive even if the lighting sucks. ;)

Thanks bro, I really appreciate the kind words, I think I'll be updating with an upper body shot if I ever get the balls. Hope you had a good extended vacation.


I hear ya. Some aspects have of this lifestyle seem to be more accepting but I get more obsesive it's becoming more difficult of late. I just keep plugging away though, they will accept it, damnit!

There's really not much more you can do, you can only explain so much, and they can only understand so much. I can see where they come from though when everything else tends to take a back seat. But as long as I can stay semi-rounded (school, work, family etc) I think I'm doing alright.


Mon-chest, tri's
Rest- 8.5 hours, slept really well but had a very tough time getting up. Very little sweat, mmm.

Weight 228

BB Bench 235X12 215 X8 Improved on both sets, if only slightly.

Smith incline 215 X 11 185X9 DS 155X6 Progressed on the first set, reps where performed slower this weak, well more like. . perfect.

DB flys 55 X8 45 X7 slowly getting better, improved on the first set.

Hammer strength decline 2+35 X10 2pps X8 Increased 10lbs per side on the first set and one rep on the second set. 30 second rest between sets.

Pec dec 120 X10+3 120 X10 2 second hold on each rep


OH machine extensions 10 notches down X10 9X 9

Dip machine 133 X10
Superseted with:

Close grip pushups on a bench X5

I was so pumped I could barely move, I need to allow more time for stretching at the end of my workout.

smalls
03-23-2005, 01:05 AM
Tue-no training
Sleep-8.5 hours, uh slept through class, so I watched Rudy to rededicate myself to school work, lol. One of the greatest movies of all time.

Diet-Mostly liquid. 5100 cals, 480g protein.

smalls
03-23-2005, 02:12 PM
Rest 8.5 hours. Slept really good, but again had a hard time waking. I really should be studying for my physics test right now.

Wed-Back, Calves
Weight-229

BB rows 245X9+2 225X10+1 DS 135 X 10 these felt much heavier then they should have, but still made some progress.

Lever Pulldowns stack+10 X 11+2 stack+10 X 8+1

DB rows 110X 10 100X 11 Used just chalk this time and it felt much better, reps where perfect.

Pulldowns 160 X8+2

cable rows/superset/pullovers/cable rows 160X12 ss 170X8 150X8

Seated calve extension 4+10X13 4+10X13 4X10 3+25X12 ds 3X10 Good hold on each contraction

Seated calve raises 2X12 slow reps ds 2 X25 fast reps

Holy ****, i'm tired.

Diet, perfect so far will update at the end of the day.

smalls
03-24-2005, 10:31 PM
Thur- no training
Sleep 7.5 hours, slept well, too well I slept through my 5 am shake for the first time since I can remember.
Diet-Perfect except for subway. 5200 cals, 470g protein.

I've been trying to study all day, but it isnt really happening. Oh well one test gets dropped, lol.

smalls
03-25-2005, 01:44 PM
Fri-Delts,Bi's
Rest-6.5 hours, Sweating like crazy.

Weight-232.


BB oh press 165X8+1 (he helped too much on last rep) 135 X8+1

Cable lateral raise 50X10 (subfail) 60X11+2 50X 12+2 1 min between sets.

BB curls 100 X7 75 X 9 form was better on both sets.

OH plate loaded machine press 50X8 35 X11+1


Machine one armed preacher curl 110X10+1 99X 7+2 99X 5+1

Upright smith machine rows 115X10 (subfail) 135 X 8

Cambered bar curls 80X9 60X 5 50X6 20 second between sets.

Good workout. Stretch marks on bi's-delts are getting rediculous though.

Diet-perfect so far, I had two meals before training which probably accounted for some of the extra weight gain. 240 is gonna be too easy.

GMCtrk
03-25-2005, 03:30 PM
can you post up your diet on how you are getting 5200 cals 500g protein, becuase I want to follow it

smalls
03-25-2005, 07:59 PM
Yeah, my diet has changed slightly so I'll update with what is has been lately. Just a warning though, it's mostly liquid meals.

Meal 1- 4.5 scoops cytogainer (a weightgainer similar to Nlarge), 3 cups skim milk
1000 cals 85g protein

Meal 2-50g dextrose, 40g malto, 70g whey
700 cals, 70 g pro

Meal 3- 1 can tuna, 3 cups skim milk, 1 banana, 1 piece ww bread, 1 cup orange juice. (sometimes I dont feel like chewing and this is the same as meal 4)
700 cals, 55g protein

Meal 4-1 scoop egg protein, 2 scoops whey, 2.5 cups skim milk, 1 cup oatmeal
(this is blended in a shake)
850 cals-80 g protein

Meal 5-1 can tuna, 2 tablespoons natty pb, 1 whole wheat bagel, 1 cup skim milk
700 cals, 40g protein

Meal 6-same as meal 4 but less oatmeal.
650 cals, 80 g protein

Meal 7- 2-3 whole eggs, 10 egg whites, 1 tablespoon natty pb, 1 cup skim milk.
5-600 cals 55+g protein.

Meal 8(in the middle of the night) 1 scoop egg, 1 scoop whey, 1 cup milk, 6 g fish oil caps.
350 cals, 55g pro

This is kinda estimated and written quick, so it doesnt add up exactly but this is pretty much what goes in my mouth. Often it's even more liquid and I add olive oil here and there too. Plus I suppleent with lots of vit-minerals and anti-oxidants.

Hatred
03-25-2005, 08:53 PM
Damn dude. You hardly chew at all throughout the day. Whatever works I guess.
I cook potatos in the microwave in the morning(3)
and eat em like apples at work.
peeps look at me funny but **** them.

smalls
03-25-2005, 09:30 PM
Damn dude. You hardly chew at all throughout the day. Whatever works I guess.
I cook potatos in the microwave in the morning(3)
and eat em like apples at work.
peeps look at me funny but **** them.

Your damn right **** em. Have you ever just peeled potatoes and eaten em raw with some salt, damn good, try it. I despise chewing, this is the most liquid my diet and been and i'm loving it. But I am chewing pizza at the moment, first pizza I have had in quite a while and it's damn good.

smalls
03-26-2005, 04:55 PM
Sat-legs
Rest 7.5 hours, not much sweat but still didnt sleap that great.

Hack squats
4pps+25 X 11 (pr) 4pps+25 X 9 (pr) The lady training next to me stopped her set to watch me, then when I finished she continued her set. It was awesome. I really started to feel sick after my first set and it get nothing but worse. Probably the closest I've been to vomiting in 13 years, it sucked.

Walking lunges
75's X 14 My hip flexor was killing me and I didnt want to push it on another set. I must get 18 steps next week.

Lying leg curls
180 X 9+1 (pr) The varicose vein in my right leg was hurting like hell on this set, so I kept it to one set. But I did improve from last week so that's good enough for me.

Leg ext 6plates+35 X9+2 (pr) 5+35 plates 8+3

Standing leg curls 130 X 11 (pr) almost doing the stack on these, hell yeah.

Another lower volume day with a lot of weird pains, but I improved on almost every set and overall I'm more than satisfied with that. Will update later with diet.

rookiebldr
03-26-2005, 05:12 PM
I love raw peeled potatoes. Whenever I'm peeling them to cook, I have to eat one too. I'll even eat new potatoes with the skin on raw. :)

smalls
03-26-2005, 08:56 PM
With the skin on is too hardcore even for me, but I do like them peeled. My mom used to give us half of one to eat while she was making mashed potaters.

smalls
03-27-2005, 11:22 PM
Easter Sunday- no training
Rest 8.5 hours slept pretty well, did sweat quite a bit though. Woke up 3 times to pee pee.

Diet perfect except the pound of honey glazed ham I had and the huge amounts of ice cream dessert my mom made. Should be 5400 cals and 510g protein.

Built
03-27-2005, 11:32 PM
Nice.

:)

smalls
03-28-2005, 12:52 AM
Thank hon, but dont get too specific, lol. Next time you pop in here I expect you to call me a pussy and encourage me to actually lift some weight. Your encouragement is necassary. :nod:

Built
03-28-2005, 01:00 AM
Fine then, maggot!

Lift something. Heavier! :whip:

smalls
03-28-2005, 01:10 AM
Yeah, now that's more like it. I dedicate my chest session tommorow morning to my friend Built.

smalls
03-28-2005, 01:37 PM
Mon-chest, tri's
Rest- 8.5 hours, slept pretty good overall, just sweat a little, had to towel off twice.


BB Bench 255X9 215 X7 I'm kind of surprised by my lack of strength on both these, but I will still be increasing the weight weekly.

Smith incline bench 225 X 10 Then I moved to db flys because my tri's where the cause for failure on every set thus far.

DB flys 55 X8 45 X7 nice and slow

Back to smith incline bench
185X9 DS 155 X5+1

Hammer strength decline 2pps+40 X8 2+10 X7 30 second rest between sets. Again, kinda weak on these.

Pec dec 130 X10+4 130 X7+4 2 second hold on each rep

I skipped tri's, they where fried and I will do close grip bench work on friday. My chest hurts so bad, but I really should have improved a bit more than this. Also I need to eat more, period. Cals will not go below 5600 again.
I'm gonna be late for lab again, my partner is getting sick of me lol.
Diet-perfect so far, it will be 5600 cals, 490g protein.

Edit: I forgot I did some ab work.

Weighted ab machine 115 X 15 125 X 10 135 X 8

Crunches X 10

Built
03-28-2005, 08:56 PM
I'm so glad your chest hurts. On behalf of shallow women everywhere, I salute your efforts.

Maggot. Now go destroy some other bodypart. :whip:

LOL!

smalls
03-28-2005, 09:54 PM
LOL, I did destroy abs too, just forgot to add it. Thanks for the encouragement, now clean out your PM's, apperently your too popular.

smalls
03-30-2005, 03:44 PM
Wed-Back, Calves
Weight-231, I am eating more, that is all.

BB rows 255 X8+2 235 X9+1

Lever Pulldowns stack+25 X9+1 stack +10 X9+1

DB rows 120X8 left arm only got 6, grip failed. 100X 12 perfect


Pulldowns 160 X8+2

cable rows/Pullovers/superset 160X10 ss 160X10 slow pullovers
160 X10 SS db rows 100 X7

Seated extension 4 +25 X15 4+25 X10 4X10 3+25 X10 ds 3X10

Drank my shake, ate at subway with a friend and his wife, went tanning and fell asleep in the bed and i'm still exhausted. Good day.

smalls
04-01-2005, 02:53 PM
Fri-Delts,Bi's
Rest-8.5 hours, slept fairly well, but I think I got food poisoning the other night when I ate some chicken at a greek place, serves me right for eating out. I shat 5 times in the middle of the night, blah, feel fine now though.

Weight-231.


BB oh press 165X8+1 135 X9+1

Cable lateral raise 50X10 (subfail) 60X12+3 60 X10

BB curls 105 X6+1 85 X 6+1 65X 8+2

OH plate loaded machine press 55X7+1 45 X7 DS 35 X 4


Machine one armed preacher curl 110X10+1 99X 7+2


Cable curls 130 X 10 110 X 8


Upright smith machine rows 135X11 135 X 9

Close grip Bench 135 X 12 135 X 12


Not great but I'm surprised I made any strength increases at all and didnt lose 5lbs after last night.

rookiebldr
04-01-2005, 05:47 PM
Yeah, friday is bi-day. ;)

smalls
04-01-2005, 08:36 PM
LOL, so I noticed. Things are getting a little too liberal around here for my conservative self, lol, jk.

smalls
04-02-2005, 03:09 PM
Sat-legs
Rest 8.5 hours, woke up 5+ times, food poisoning came back with a vengance. But I still aint skipping legs.

Hack squats
4pps+35 X 10 (pr) 4pps+35 X 5 This set felt like a billion pounds, I wore the wrong shoes and the soles are huge, really screwed up my calves, hard to explain. Next week will be better.

Lying leg curls
180 X 10+1 (pr) 160 X 8.5

Leg ext 7plates+15 X9+2 (pr) 6+35 X 7+2 6plates X 7 5plates X 8+2

Standing leg curls 135 X 8 120 X 11

Blah, the pepto bismol actually helped.

rookiebldr
04-02-2005, 06:06 PM
LOL, so I noticed. Things are getting a little too liberal around here for my conservative self, lol, jk.

rofl, I was gonna say "weren't you from Canada?" but then remembered you were born in Alberta, home of the right. ;)

smalls
04-03-2005, 08:29 PM
LOL, true dat, I swear there are more mormons in Alberta than in Utah. I think I'm the most conservative juicehead ever.

Last night I had a 1/2lb buffalo burger, 3 huge scones with honeybutter, 2 huge mugs of cherry lemonade and french fries, then woke up to waffles with ice cream and strawberry's on top, with a protein shake of coarse. Diet is back to being perfect though, protein is still hovering around 500g.

No training today, looking forward to chest tommorow though.

smalls
04-04-2005, 04:37 PM
Mon-chest, tri's
Rest- 8.5 hours, slept pretty good overall, just sweat a little, had to towel off twice.


BB Bench 265 X9 225 X8 Holy ****e, my right elbow and shoulder where screaming at me on the first two reps on anything heavy today. I think I may keep the weight here and work on reps, but well see how the elbows feel throughout the week.

Smith incline bench 235 X 9+1 195 X 10 DS 175 X 5

DB flys 55 X8 45 X9 elbows even killed on these.

Pec dec 130 X10+2 130 X9+2 2 second hold on each rep

Hammer strength decline 2pps+40 X8+1 2+10 X7 2PPS X 6+1
Dropset to pushups on bench X 7 X 6 slooow reps

No direct tri work, I think the CG benching on friday is one of the main problems behind the elbow pain, gotta give em a break.

Coke
04-05-2005, 05:17 AM
Very nice flat benching and smith inclines Smalls...nice chest workout overall - hope that elbow clears up.

Stackattack
04-05-2005, 06:19 AM
Rest 8.5 hours, woke up 5+ times, food poisoning came back with a vengance. But I still aint skipping legs.
Wow. Thats hardcore!
Nice past few sessions.

smalls
04-05-2005, 02:39 PM
Very nice flat benching and smith inclines Smalls...nice chest workout overall - hope that elbow clears up.

Thanks bro. I really hope it goes away too, as I was planning on increasing my weight on bench and lowering reps slightly. I think it has a lot to do with the close grip benching done on friday, that will no longer be included.



Wow. Thats hardcore!
Nice past few sessions.

Thanks man, appreciate it. I didnt throw up (at least not out of my mouth, lol) but I lost A LOT of water so i'm surprised my workouts went as well as they did. Also I think pepto bismol will be part of my pre leg-day supplements, it helped a ton. That was my first experience with food poisoning and I still never got below 500g of protein and 5500 cals. Just one more reason not to eat solid food lol.

smalls
04-06-2005, 03:14 PM
Wed-Back, Calves

Weight-233

BB rows 265 X9 235 X9+2

Lever Pulldowns stack+35 X9+1 stack+10 X8+1

DB rows 120X8 left arm only got 7, grip failed. 100X 13 perfect


Pulldowns 160 X8 Pullovers 170 X 9

Cable rows 160X11 Pullovers 160 X9


Seated extension 4 +35per side X15 4+25 X10 hold 4X10 hold 3 X9 slow ds 3X7 slow.


I dont think a back workout has ever exhausted me to that point, I'm going low volume next week.

smalls
04-08-2005, 11:59 PM
Fri-Delts,Bi's
Rest-9 hours, slept pretty good, i've been very tired upon waking lately for some reason.

Weight-235

BB oh press 175X8 135 X9+1

Cable lateral raise 50X10 (subfail) 65X12 65 X10

BB curls 105 X7+2 85 X 7+2

OH plate loaded machine press 55 X7 DS 40 X7 DS 35 X 4 elbow and right shoulder where both acting up pretty bad by this point.


Machine one armed preacher curl 110X10+2 99X 7+2

Reverse cable curl 90 X 12 80 X 10

Cable curls 110 X 10

Preacher machine again 77 X 7+2

Did some rotator cuff work, right shoulder has been giving me problems.

A girl at taco bell asked me if I was a football player today, lol and the other day at work a lady refered to me as herculeus and then commented on my body. Why can't hot chicks be making these statements, huh? Is that so much to ask. I'm pretty scared and excited for legs tommorrow.
Diet has been slightly off the last two days as I ran out of whey and I have been forced to eat more solid food but i'm still hitting 5800 cals + and over 500g of protein, except today, probably closer to 450g protein.

Built
04-09-2005, 12:01 AM
Now now, is a compliment disingenuous if it comes from an ordinary woman?

:p

smalls
04-09-2005, 01:13 AM
I appreciate kind words from anyone as long as their honest, but it's always nicer coming from someone I would like to bone. Which means you need to compliment me more often sweetie.

Built
04-09-2005, 12:17 PM
:eek: <gasps!>

So, cutie, tell me a little bit about yourself...maybe post up some more pix for me to comment on...

smalls
04-09-2005, 05:55 PM
I'm too shy to be posting pics openly lol, maybe i'll send you some more when I hit 240, if your nice. :angel: ;)

Sat-legs
Rest 8 hours.

Hack squats
5 pps X 8 5pps X 6


Lying leg curls
180 X 10+1 (pr) 160 X 8

Leg ext 7plates+25 X7+2 6+35 X 7+2 6plates X 6+3

Standing leg curls 140 X 9 130 X 9

Built
04-09-2005, 06:28 PM
Kewl.

:)

Eat up, son.

rookiebldr
04-09-2005, 06:41 PM
You've shown your legs now there is no reason to be shy!

Built
04-09-2005, 06:42 PM
Indeed.

C'mon in - the water's fine...

rookiebldr
04-09-2005, 06:46 PM
Yeah, I mean if I can finally post pics at 185, you can at 240, beast!

smalls
04-11-2005, 01:38 PM
Sorry guys, maybe i'll change my profile pic pretty soon, we'll see.

Mon-chest, tri's
Rest- 8 hours, slept pretty good.


BB Bench 275 X8 225 X9 First set is the most weight I have ever benched for any amount of reps.


Smith incline bench 245 X 9 195 X 9 DS 165 X 4


DB flys 55 X8 45 X8 My elbows where killing me.


Pec dec 130 X8+5 130 X6+5 2 second hold on each rep

Cable flys 70 X 10 60 X 8+4
superset bench pushups X 11

My elbows (tri insertion) hurt so fookin bad. I'm keeping flat bench and inclines here for a while and just working on reps. Flat hurt a lot less than last week, felt pretty good actually but overall the pain is just too much. I refuse to injure myself.

Built
04-11-2005, 11:00 PM
Honey, you baby that elbow.

And clear your PM space...

Stackattack
04-12-2005, 03:47 AM
Awesome benching man. Whats the cause of the elbow pain. Is it tendonitis (sp)?

smalls
04-13-2005, 02:45 PM
Thanks stack. It seems to be the tendon insertion from my tri so it's probably some sort of tendonitis or tendonosis, but I dont really have any time to research into it. I'm taking glucosamine+chondroitin again and I'll just be taking it easy on any pressing motion for a while.

Wed-Back, Calves

Weight-236.8

BB rows 265 X10 235 X10+2

Lever Pulldowns stack+45 X7 stack+10 X11+1

DB rows 120X8 left arm only got 6, grip failed. 100X 13


Pulldowns 160 X8+2 130 X 8 30 second between sets


then did some calf work.

Built
04-13-2005, 03:15 PM
Try adding in some MSM maybe - I'm taking glucosamine with MSM instead of chondroitin.

Can't find the source, I'll keep looking, but this was the research supporting it:


Synergistic Effects of Glucosamine, Methylsulfonylmethane


In an exciting new study, the combination of glucosamine with methylsulfonylmethane was found to be more effective in improving the signs and symptoms of osteoarthritis than the use of either agent alone.45 Glucosamine is known as a chondroprotective agent since it helps to protect and restore joint cartilage. Methylsulfonylmethane is known to be an effective natural analgesic and anti-inflammatory.


In this study, 118 patients with mild to moderate osteoarthritis were treated three times daily for 12 weeks with either 500 mg of glucosamine, 500 mg of methylsulfonylmethane, a combination of both, or an inactive placebo. The patients were evaluated for pain, inflammation, and swelling at 0, 2, 4, 8, and 12 weeks.45


Glucosamine, methylsulfonylmethane, and the combination of glucosamine and methylsulfonylmethane significantly relieved the pain and swelling of osteoarthritis compared with placebo. After 12 weeks of treatment, the average pain score in the glucosamine-only group dropped from 1.74 to 0.65. In the methylsulfonylmethane-only group, the score fell from 1.53 to 0.74. In the group taking both glucosamine and methylsulfonylmethane, however, the average pain score dropped from 1.70 to 0.36. The researchers also found that the combination therapy had a faster effect on pain and inflammation than either glucosamine or methylsulfonylmethane alone.45 The study authors concluded that the combination of glucosamine with methylsulfonylmethane provides better and more rapid improvement in patients with osteoarthritis than either agent alone.

Built
04-13-2005, 03:20 PM
Some references...
http://www.nowfoods.com/?action=itemdetail&item_id=42480

smalls
04-13-2005, 03:27 PM
Thanks for the references, I got the glucosamine+chondroitin cuz it was the cheapest I could find (did I mention I'm dirt poor, lol). I will defenetly be adding in some MSM now though. Thanks sweetie.

smalls
04-14-2005, 11:33 PM
Thur-7 hours sleep
No training

Studying all freakin day, blah. But a cool thing happened today. I ordered some protein and weightgainer a while back and they were very late in their shipment. So I emailed the company with my concern and they said they would get it out as soon as possible, yada yada. So yesterday I finally get the order and they didnt even send me any free stuff for my time so I was going to email them again today. . but I got the same order in the mail today. LOL, so now i have 20 lbs of whey, 4 lbs of egg protein 12lbs of weightgainer, tons of milk thiste, multi-vitamins, glucosamine and some other goodies. I'm gonna be honest and email them with their mistake, but I'm sure they already filed a claim with fed-ex and it will just go ignored. So i'm set for at least 2 months (did I mention I go through a lot of powder). Nothing like free protein to brighten the day.
Calories the last few days have only been around 5500 but protein has been over 500g and since I dropped the tren I seem to be putting weight on much easier.

smalls
04-15-2005, 02:27 PM
Fri-Delts,Bi's
Rest- 5.5 hours.

Weight-237

BB oh press 175X7+2 145 X6+1


Cable lateral raise 50X10 (subfail) 65X13 65 X10+1


BB curls 110 X4+2 85 X 7+2 65X 8+1


OH plate loaded machine press 55 X7+1 40 X12


Machine one armed preacher curl 110X11+1 99X 7+2 99 X 6+1

Machine bent arm lateral raise 110 X 10 (subfail) 125X9

Tri pushdowns 200 X12 200 X 10

Cable curl 110 X12 110 X10

Oh tri extensions 10plates X 12 10 X 9

Hammer curls 35 X10 30 X6 30 sec between sets.

bent arm machine lateral raise machine 125 X12

Pretty high volume today cuz I added tri's. I'm taking a break on monday, my tri's and delts need it badly and i've got a 5 page paper and 20 minutes presentation due the next day and I work every day till then.

smalls
04-16-2005, 01:19 PM
Sat-legs
Rest 8 hours.

Hack squats
5 pps X 8+1 5pps X 6+1

Lying leg curls
190 X 7 160 X 9

Leg ext 7plates+35 X7+2 7 X 5+2 6plates X 6+3

Standing leg curls 145 X 9 130 X 9

I was so ****ing physically ill the entire workout. I need to eat earlier before my workout.

Coke
04-16-2005, 01:28 PM
Great idea to carb up beforehand...I like them hack squats, go 6pps next time out - :D ...doing very well in here.

smalls
04-16-2005, 05:51 PM
Thanks bro. I usually get about 140g of carbs and 80g of protein about an hour before but I think I should try to get it in about 1.5 hours before instead, it really slows down my workout to say the least.
I wish, 6 plates would own me, there is actually only room for 7 PPS, it's defentily the heaviest hack squat machine I have ever used. But someday soon for sure, my goal was 5pps for 6 so I've surpassed that, so i'm semi-satisfied , actually more like pleased.
Thanks for the encouragement bro, for all the **** you;ve been given (by me specifically) you really are a nice, standup guy. Something to be proud of to say the least. I was going to say this in your journal quite a while ago, but i'm a slacker.

thetopdog
04-16-2005, 06:06 PM
Do you every do skullcrushers? They kill my elbows, I avoid them completely

smalls
04-16-2005, 06:36 PM
That's the reason I havent done them lately, used to be one of my favorites. I'm hoping this msm combo starts working soon. I may try an anti-inflamitory before workouts but i've never really used any type of painkillers in my whole life and stopping the natural pain response when benching heavy (for me) is not something I view as a good idea, so i'll probably just deal with it. I dont plan on getting that much stronger for a while so at least the problem shouldnt be getting much worse.

Hatred
04-16-2005, 06:39 PM
Agreed. I never had a problem in my life with elbows until I did skulls.

thetopdog
04-16-2005, 07:47 PM
That's the reason I havent done them lately, used to be one of my favorites. I'm hoping this msm combo starts working soon. I may try an anti-inflamitory before workouts but i've never really used any type of painkillers in my whole life and stopping the natural pain response when benching heavy (for me) is not something I view as a good idea, so i'll probably just deal with it. I dont plan on getting that much stronger for a while so at least the problem shouldnt be getting much worse.

The problem might fix itself. I had elbow pain for a while. I remember when I first started benching 265 for reps, my elbows and shoulders were hurting for a while. Eventually my joint strength caught up, and now I'm repping 285 pain free. I have a big bottle of Glucosamine/Chondriton/MSM, but I never use it becuase the pills are HUGE since I guess they had to pack all 3 ingredients in there. I don't really notice a difference with the joint support pills or not

I don't really believe in antiinflamitories becuase I think they just mask the pain. I want to feel the pain so I can know when I'm doing too much for my body

smalls
04-16-2005, 09:05 PM
The problem might fix itself. I had elbow pain for a while. I remember when I first started benching 265 for reps, my elbows and shoulders were hurting for a while. Eventually my joint strength caught up, and now I'm repping 285 pain free. I have a big bottle of Glucosamine/Chondriton/MSM, but I never use it becuase the pills are HUGE since I guess they had to pack all 3 ingredients in there. I don't really notice a difference with the joint support pills or not

I don't really believe in antiinflamitories becuase I think they just mask the pain. I want to feel the pain so I can know when I'm doing too much for my body

I think my tendons catching up is a big part of the problem, so time will certainly help. And I agree about the antiinflamatories. I've never taken any type of medication for more than 1-2 days in my life and even that is like once every few years (other than steroids, lol) I'm gonna give it some time and let the MSM/glucos/chond do it's job.

Stackattack
04-16-2005, 11:34 PM
so now i have 20 lbs of whey, 4 lbs of egg protein 12lbs of weightgainer, tons of milk thiste, multi-vitamins, glucosamine and some other goodies.
Ten pounds of whey for free sounds like a pretty sweet deal seeing as i just spent $125 for that on friday.
The sessions are looking great Smalls.

Hatred
04-17-2005, 11:38 AM
Free supps work better in my opinion.

smalls
04-17-2005, 02:09 PM
Free supps work better in my opinion.

LOL, aint that the truth. Too bad my honesty came back to kick me in the ass. They wrote me back and asked if I wanted to pay for the order or ship it back, I told them I'd pay for it, if they give me a hell of a discount and they let me pay them later seeing as my credit card is maxed out (per the usual). I pride myself on my honesty but sometimes it licks em.

BTW, Josh. You disgusting protein intake has motivated me to get mine over 600g for the next 3 weeks as I increase my dosage. Thanks for the inspiration.

smalls
04-17-2005, 02:13 PM
Ten pounds of whey for free sounds like a pretty sweet deal seeing as i just spent $125 for that on friday.
The sessions are looking great Smalls.

Thanks bro, I'm quite a bit stronger on many lifts than I thought I would be at this point so it makes me happy.
And I currently have over 36lbs of whey+egg+weightgainer powder at my home and work, it truly gives me a woody to see it. Just kinda sad that I can't pay my real bills, but we all have our priorities, lol.

thetopdog
04-17-2005, 10:26 PM
Smalls, I don't know if this is the right place to ask, but I've been meaning to ask you about some things. I've built a pretty decent base (5'10, 216lbs probably 14%bf), and I'm 3/4ths through my 1st cycle (500mg test/week), but I'm looking to take my diet/training/supplementation/gear to the next level

The reason why I'm asking is becuase we're about even on strength, but you're much bigger than me, and I think my routine might be too focused on strength, and not enough on bodybuilding, even though all I care about is bodybuilding, I'm not a powerlifter at all. And my diet could be better as well, I know how to stuff my face with food, but I end up putting on a little too much fat during bulks, and losing a little too much muscle when cutting

Hopefully I can learn a thing or two from your journal

rookiebldr
04-18-2005, 08:55 AM
600g! That's pretty much my calorie alotment for the day. Damn... I wanna bulk.

smalls
04-18-2005, 07:26 PM
600g! That's pretty much my calorie alotment for the day. Damn... I wanna bulk.

LOL, bulking has it's advantages but it's really not that cool. That being said it still beats cutting LOL. How is your progress going currently?



Smalls, I don't know if this is the right place to ask, but I've been meaning to ask you about some things. I've built a pretty decent base (5'10, 216lbs probably 14%bf), and I'm 3/4ths through my 1st cycle (500mg test/week), but I'm looking to take my diet/training/supplementation/gear to the next level

The reason why I'm asking is becuase we're about even on strength, but you're much bigger than me, and I think my routine might be too focused on strength, and not enough on bodybuilding, even though all I care about is bodybuilding, I'm not a powerlifter at all. And my diet could be better as well, I know how to stuff my face with food, but I end up putting on a little too much fat during bulks, and losing a little too much muscle when cutting

Hopefully I can learn a thing or two from your journal


I'll try to be informative in my posts. If you have any questions just ask, and I can always just PM you with a response if I dont want to post it openly. I have seen much better progress from a higher rep scheme than most people usually encourage. Lately I rarely go below 8 reps and I've still seen good strength increases.
And trust me I know about putting too much fat on during bulks. And I have never cut without losing strenth, ever. I have seen much better results on my bulk lately as my diet has been really really clean. That being said I can put on fat on tuna and oatmeal, lol. Your doing much better than I was on my first cycle so keep up the good work, impressive stuff.

Built
04-18-2005, 07:34 PM
Interesting about the longer rep scheme. I've been doing the same, and although I hate it, my joints like it better, PLUS I think I'm getting better size gains. I'm doing rep intervals of 15-12-10-8 for a lot of my lifts, and it's actually going a LOT better for me than the 5-6 rep sets I was doing for a bit.

I still thing they have their place - sometimes, you need to add in strength. But I'll stick to the longer reps for a while longer. My knees have been saying very kind things about them.

rookiebldr
04-18-2005, 08:59 PM
LOL, bulking has it's advantages but it's really not that cool. That being said it still beats cutting LOL. How is your progress going currently?

Bulking definitely does have it's advantages. I bulked for 8 months last year with some stalls along the way and I'm planning to do the same this year. That being said, I still need to lose a bit more fat before I start...if i can just get this cut done.

smalls
04-19-2005, 06:50 PM
Bulking definitely does have it's advantages. I bulked for 8 months last year with some stalls along the way and I'm planning to do the same this year. That being said, I still need to lose a bit more fat before I start...if i can just get this cut done.

Lately I have averaging at least 9-10 months of bulking per year, lol. I remember dieting way too much when I was natty and losing way to much of the very little muscle I had. How much longer are you planning on cutting for? I kinda like starving myself, just to prove I can do it. But losing strength is so hard to deal with.



Interesting about the longer rep scheme. I've been doing the same, and although I hate it, my joints like it better, PLUS I think I'm getting better size gains. I'm doing rep intervals of 15-12-10-8 for a lot of my lifts, and it's actually going a LOT better for me than the 5-6 rep sets I was doing for a bit.

I still thing they have their place - sometimes, you need to add in strength. But I'll stick to the longer reps for a while longer. My knees have been saying very kind things about them.

I agree about the joints for shizzle. For me lower rep ranges never equated to better strength, strange I know. The biggest determinant to my strength gains is my caloric surplus. Regardless of natty or enhanced status I gain strength in 8+ just as easily as 5-7. I really dont see myself ever going below 6 or so reps again unless I just puss out on a set or die or something, lol.

rookiebldr
04-19-2005, 07:09 PM
Lately I have averaging at least 9-10 months of bulking per year, lol. I remember dieting way too much when I was natty and losing way to much of the very little muscle I had. How much longer are you planning on cutting for? I kinda like starving myself, just to prove I can do it. But losing strength is so hard to deal with.

Oh man, I've done exactly the same thing. Dieted for 3/4 of year and never seem to make any gains in muscle. It's really only been in the last year or two that I've seen a lot more gains. This past year has been the best for me with the long bulk.

I suspect I'll start my bulk at the end of May. I'd like to bulk till Jan/Feb and then start the cut so I don't want to wait any longer than end of May. If I can keep it cleaner this time, maybe I'll have less to remove. hahaha... I can dream.

Hatred
04-19-2005, 07:31 PM
My protein intake is just that (Disgusting) canned chicken for lunch takes forever to eat. I have struggled to hit it but I am getting well over 500 so all is well.

smalls
04-19-2005, 09:52 PM
Yeah I'm currently at about 540 but starting next week it's getting bumped. Canned chicken is way way more difficult to eat and nastier than tuna. Tuna can be washed down way easier, and actually has almost no taste. I should start eating more tuna again. Liquid owns.

Coke
04-20-2005, 08:21 AM
There is a guy at my gym that was eating up to 10 cans of tuna per day at one point....I was grossed out, lol.

smalls
04-20-2005, 03:06 PM
Damn, I was getting 4 cans a day for a very long time and I thought that was pretty bad. lol.

Wed- back, calves
Sleep 8.5 hours. The last few nights I've been getting like 5 hours so this was nice.

Bent over BB rows 275 X 8 kinda crappy 235 X 9+1

Pulldowns stack+45 X7+2 stack+10 X9+2

DB rows 120 X 7+1 100 X13

Nuetral grip pullups -40 X8+1 -50 X5+1

Cable rows 170X12

About 5 sets of really slow controlled calves.

Coke
04-21-2005, 08:39 AM
Nice back work Smalls, pulling down the whole stack plus some - :thumbup:

smalls
04-21-2005, 10:43 AM
Nice back work Smalls, pulling down the whole stack plus some - :thumbup:

Thanks bro. But it is a different pulldown than the normal cable pulldown. But it's still more than I've seen anyone else at my gym do, so that should count for something, haha.

Diet yesterday was 5900 cals, 550g protein. I'm bumping it up starting friday, but only for 2-3 more weeks, i'm becoming a fat arse.

smalls
04-22-2005, 07:58 PM
Fri-sleep, 10 fookin hours of beautiful sleep.
Shoulders, bi's


BB OHP 175 X 7+2 145X 7+1

Cable lateral raises 70 X9+2 60 X10+1

BB curl 95 X 9+1 95 X 5+2

OH press machine 55 X8+1 45 X 5+2 1 min break between sets
Directly into-machine lateral raise 45X 8 DS 35 X 5+1

Machine preacher curl 121 X10 121 X 7 110X 7

Hammer curls 35 X 8+1 DS 25 X 8+1

Not a lot of improvement but overall good workout. Joints felt much better but still not great.

smalls
04-23-2005, 01:19 PM
Sat- legs
sleep 7.5 hours

ATF Hack squats 5pps+10 X 8 5 pps X 6

Lying leg curls 190 X 8 160 X 8

Leg extensions 8plates (it can only fit 9, im getting there lol) X 9+1 7plates X 7
6 plates +25 X7

Standing leg curl 150 (stack) X 9 130 X 9

I did some calves at the beginning too, decent workout, not a ton of progression though and apparently I need to bump cals past 6100 cuz i'm still not gaining ****. Gotta run to my grandma's birthday party.

smalls
04-23-2005, 05:52 PM
Ok, my grandma is officially the coolest grandma on the face of the planet. I showed up at the party by myself after the rest of my family and as I walk in my grandmother says "who is that greek over there" and then starts kidding around how she didnt even recognize me. She was patting my shoulders and chest asking what all this was about. I was wearing a long sleeved button up oversized shirt, so it's not like you could see anything. Then she puts her arm around me and says quite proudly "this is my grandson who takes steroids, just like me" LOFL. I then switched the conversation to her use of corticosteroids for pain. My family thought it was hillarious and gave me a hard time about it the rest of the day.
Later my grandma asked if I was going to use steroids the rest of my life and I simply answered "no". I've never admitted to steroid use to my family but then I've nevery really denied it either, so they kinda rib me about it. I'm lucky I have such a great family.

Later my uncle, who is a doctor, said that if I was using steroids I wasnt taking enough. I think i'm going to heed his advice and bump up that dosage. I mean, he is a doctor right. LOL.

Built
04-23-2005, 06:34 PM
Clear your PMs, hunny!

thetopdog
04-23-2005, 06:43 PM
That was a great story, I wish I had a family like yours. When I came home after freshman year of college about 30lbs heavier than when I left (I was natural, but I put on a lot of weight very fast when I started) I got the 'don't use steroids' talk from my whole family. My mom even took me to the doctor to ask him if my weight gain was healthy, haha

smalls
04-23-2005, 09:50 PM
Trust me, I know where your coming from bro. My mom has been urging me to stop gaining weight since the first time I hit 200 years ago. I mean almost every time I see her, she does it in a caring way though. And my whole family has given me crap about steroids shrinking my wiener and all the other crap for a while, but I have had discussions about arimidex and all the other ancillaries and pretty much every aspect (without ever acually admitting) So over time they have come around. That's why I was so excited about not getting so much crap, I have a pretty open minded family, it just takes em a while. It comes with the territory.

thetopdog
04-24-2005, 01:13 AM
It sounds like you're better off than I am, my parents are still convinced that my protien shakes are somehow killing me. To say they are unsuportive would be an understatement

I might have missed the explanation, but how come you don't do regular squats, do you have an injury of some kind? Do you think hack squats are just as good? Maybe I should throw in some hack squats on my leg day, I bottomed out the machine one time when I was a newbie and I've been kind of afraid of it ever since, haha. All I do for leg day (I do deadlifts and calves on a separate day) is 3 sets of heavy squats and 3 sets of heavy leg press and I'm usually so tried I can barely walk, maybe I should be a man and do more leg work

smalls
04-24-2005, 02:02 AM
I personally think the amount of leg work you do is fine as long as the intensity is there and your making progress, but you may want to add direct hamstring work. I feel it's very beneficial as most people hams tend to lag behind.
At one point I was a real squat man (the last 4 digits of my phone number spell sqat, on purpose, lol) I dont have a real injury just a severe imbalance (so i've been told) in my legs which cause pain on the left side of my lower back. It's been there since my skateboarding days and I was never able to really get rid of it. It was just causing me to hold back so much that I said **** it and started doing hack squats, which dont cause the pain. I feel they are a great leg exercise and I do them ATF just like I did normal bb squats,
Cold but flexed my legs are 28 inches and there not THAT fat but I am holding water. So while squats are probably better for overall development i feel just fine doing hacks, and juding but the pluthera of new stretch marks on my upper quads and inner thighs, i'm making pretty good size gains. I have always pushed legs harder than anyone else in the gym, that plus consistency is more important than exactly what machine or exercise you use.

And yes your parents sound even more hardcore than mine, they usually come around but sometimes you just gotta ignore them, lol. My mom has a pretty good medicine background and actually takes protein every morning herself cuz she knows she is deficient. That sucks to not have your parents behind you, it gets old quick, but just keep educating them, it gets better.

Coke
04-24-2005, 07:01 AM
...grandman is sweet, the uncle is cool as is the rest of the family - nice support to have around. Send me your diet so I can look over it bro, I wonder how people be gettng close to 6000 cals. Props on the 28 inch legs.

smalls
04-25-2005, 01:44 PM
Mon-sleep 8 hours
Chest, tri's abs.

BB bench 275 X8 225 X8

Smith Incline 255 X8 205 X7 DS 155 X7

DB flys 55 X7 45 X7

Pec dec 130 X 8+5 130 X6+2

Decline hammer 3 pps X7 2+10 X7 Dropset into

slow Pushups X 3 bench pushups 6+1 slow neg

Pushdowns 200 X9 X5

Ab machine 110 X 13 120 X11
Cruches 10


Shoulders where hurting pretty bad as was my left elbow, it seems to be getting better though.

smalls
04-27-2005, 03:16 PM
Wed- back, calves

Sleep 9.5 hours.

Plate loaded row 5pps X11 5pps X10

Pulldowns stack+55 X5 stack+20 X8+1 Stack X 8+3

DB rows 120 X 7

Pullovers 180 X 12 180 X 8+2

Pulldowns 170 X8+2 170 6+1

DB rows 100 X 11

Once finals are over I think i'm going to change my routine drastically. Plus, after this week, i'm done bulking, my body just doesnt want any part of it and I need a break.

smalls
04-29-2005, 02:56 PM
Fri-sleep, 7.5 hours of sleep.
Shoulders, bi's

Weight 240.4 I am now officially (but very temporarily) a member of the 100lbs club. 100lbs since I picked up the iron.


BB OHP 185 X 6+1 145X 7+1 (touched my sternum on every rep except the +'s)

Cable lateral raises 60 X12 70 X8+2


BB curl 105 X6+1 85 X 7+1 75 X7+1

OH press machine 55 X8+1 DS 40 X 6+1


Machine preacher curl 132 X7+1 121 X 7+1 110X 7+1

Hammer curls 40 X 5 DS 35 X 6 DS 25 X10

Did a super set for lateral and front raises with the 30's, too many reps to count, lol.

Left elbow was hurting throughout the workout but not unbearable. Gotta run to work. I've got about 3 days to do 2 weeks worth of studying for finals, damn I'm a slacker.

smalls
05-02-2005, 02:38 PM
Mon-sleep 7.5 hours woke up to study for a final, ****in fell back asleep 30 minutes later. I fall asleep constantly latley, all hours of the day. I'm feeling pretty crappy, I think I need a break. Schools ending for two whole weeks after tuesday though, so that should help. I think I need to drive 12 hours to lay on the beach, seriously.

Chest, tri's abs.

BB bench 275 X8+1 (some douchebag gave me too much help) 225 X8

Smith Incline 245 X7 205 X8 185 X6 1 min between sets

cable flys 80 X10+3 70 X8+2 60 8+3 1 min between sets.


Pushdowns 200 X 10 180 X 8

Ab machine 110 X 15 120 X7 1 min between sets

slow pushups X11 bench pushups X9
Cruches 8

Coke
05-04-2005, 09:00 AM
Hang on in there until school ends, you are doing damn good bro.

smalls
05-04-2005, 01:38 PM
Hang on in there until school ends, you are doing damn good bro.


Thanks man, i appreciate it. Finished my last two finals yesterday and am currently at school finishing my last assignment a teacher was nice enough to let me turn in late. Then it's sleeping in and kickin back for two weeks till the summer semester.

smalls
05-05-2005, 12:28 AM
WED-8 hours.

Done with finals and feeling a bit better. Starting a kind of 5X5 routine, but dont have it structured yet, just going subfailure on more stuff.

BB BO row 275 X5 X5 X5 X5 245 X5

Lever Pulldowns stack+45 X6 stack +10 X9+2

Plate loaded row 5 pps X 8 X6 forgot chalk and grip was the limiting factor on these.

Nuetral grip pullup -60 X9

Built
05-05-2005, 12:34 AM
I am SO glad you're done with your finals, hon.

School sucks.

thetopdog
05-05-2005, 04:47 AM
Hey Smalls, I was also thinking about starting a 5X5 routine, I would be intested to know how it works out for you

Coke
05-07-2005, 09:05 AM
Anything close to a 5x5 type thing should work well for you, some powerlifters at my gym used it to benefit - good luck with it...like the back work bro.

smalls
05-08-2005, 08:18 PM
Thanks guys.
I started the 5X5 routine too heavy and did too much work to failure. I've pretty much never done a routine NOT to failure so it's kinda weird. So I'm going to take a step back on weight on certain things, you'll see why when I post my workouts, weak as ****. My strength has pretty much been plummeting lately mostly due to my lagging diet and lack of sleep. I've been at my parents house a bit more lately since my brother is leaving in 2 weeks and I wont see him again for 2 years. Eating at their house has been fookin weak. I'm dirt poor right now and barely scraping by until my next paycheck (which goes directly to rent and car bills) I really gotta keep food stocked better. Nothing but excuses. And I really dont know why I havent been sleeping, but i need to get on that quicklike. I start dieting (for a short time) in about 2 weeks. Diet will be perfect and i'll actually start doing cardio, if I can remember how.

I updated my profile with a pretty lame shot at the gym. I'm quite a bit more vascular and a little leaner, but smaller than the pic portrays (I had a pump). It was a few weeks ago and i was probably around 236.

Routines are from memory so reps might be a bit off.
Fri
Delt, bi's

BB militaries 175X5 145X5 145 X5 135 X5 135 X5
Cable lateral raises 60X14 60X12
Cable curls 120 5X5
Oh machine press 55 X 8 DS 45 X4
Preacher machine curls 132 X7 110 X 9

Hammer curls 40 X8 35 X7


Sat
Legs, calves

Hack squats 5pps X5 4+25 X5 X5 4+10 X5 X5
used a narrower stance for last few sets, but had NO driving power during the heavier sets, I suck. I will go lighter next time, damn that sounds lame.

Lying leg curls 190 X9 160 X9

Leg ext 8plates X 8+2 7plates X 7+2

Standing leg curl 150(stack) X 9

light calve work, slooooww.

smalls
05-09-2005, 07:46 PM
Mon Chest, tri's, abs

BB bench 245 X 5 X5 X5 225 X5 X5

Smith machine incline 245 X 7+1 205 X 9

Cable flys 80 X9+4 70 7+2

Cable pushdowns 200 X8

Slow CG bench pushups X11

OH machine ext 9notches X 8


Machine crunches 120 X12 X10

Crunches X11

DGabe24
07-19-2006, 02:55 PM
Sup Smalls, this is my first time in here, that pic really looks good even for a pump theres gotta be enough muscle there to get pumped to look diesel like that ;) It's awesome that you have been stickin to the weights even through the financial difficulties and weak dieting. Even better is that you realize your diet / sleep need improvements, which is a step in the right direction already. Keep up the good work big man.

Sidior
07-19-2006, 08:54 PM
you had a journal?? what? reupdate this bitch!

Coke
07-20-2006, 05:30 AM
you had a journal?? what? reupdate this bitch!

Fat chance of that happening - :D ...that Small's really knows his stuff!!

smalls
07-20-2006, 11:36 AM
Sup Smalls, this is my first time in here, that pic really looks good even for a pump theres gotta be enough muscle there to get pumped to look diesel like that ;) It's awesome that you have been stickin to the weights even through the financial difficulties and weak dieting. Even better is that you realize your diet / sleep need improvements, which is a step in the right direction already. Keep up the good work big man.

How's it going bro. I think the pic in my profile is different now, and the pic in my avatar is my girlfriend, who is considerably more yoked than I will ever be. Thanks for the encouragement. I'm still broke, but out of school for 1 more month so my focus has been good.


I'm going to keep an eye on this.. I'm interested in your eating methods (mostly liquid) and your progress from always going to failure. I want to make good strength gains but I think it's just because I think I'm weak at my size. Not sure of I should switch to a more bb'ing routine or continue on my full body compound routine from Ripptoe.. Gotta grow..and fast.

Great work dude, you're an inspiration! Family sounds like they're the shiznit.

Thanks, my family is the greatest on the planet and I owe everyone good I ever accomplish to them. Check the failure thread to see my opinion on that. But I will be posting my diet and some info throughout here if your interested.


Just to prove cocoa wrong and adhere to sidiors request I'm going to start updating this again, lol. Just messin with ya cocoa, how are things.

But I am going to start posting here again, if only until I move to L.A. At which time I will be putting school first on my list and training will have to take a back seat.
Trust me, my training is probably pretty boring to most but i'll try to keep the journal as interesting as possible.

I'm only now getting up past where I was in the past with strength but I am leaner at the same weight so that's a good thing. I got pretty laxed with diet and training when I was finishing school and applying for grad programs but the summer has been good, if not a bit lazy.

My diet is as cheap and easy as they come

Meal 1 1.5 cups of milk
1 cup of oatmeal
1 tablespoon of olive oil
3 scoops of whey

I have that meal 6 times per day and a post workout shake with just dex and whey right after each workout. Then a small 300 calorie shake or so in the middle of the night when I pee. I'm at around 5800 cals right now and gaining super slow.

I have been trying to make some progress in the arms dept (yeah yeah) as they are easily my weakest bodypart. Thus far it's not going any better. I've been bulking for about 2.5 months or so and currently weigh 239. Probably around 15-16%

day 1 heavy chest, back
day 2 light legs (quad dominant)
day 3 heavy shoulders, light arms
day 4 rest
day 5 light back, chest
day 6 heavy legs (ham dominant)
day 7 Light shoulders, hvy arms
day 8 rest
repeat

I take extra days off here and there. The details will be pretty self explanitory in my journal.

Thursday, July 20th
Heavy chest, back


BB bench 285 X7 285 X5 both very solid didnt need a spot or anything.

Pullups X 7.5 X 5 slow

Incline DB bench 110's X6+1 100 X7+1

Hammer rows 4plates +35 per side X 8+2 4 plates X 10





Ok progress, PR on flat bench and inclines and hammer rows.

DGabe24
07-20-2006, 12:09 PM
Your split looks really good, actually similar to a new one I will be trying out soon, I was e-mailing Sgt. Rock from the ATLN interview and hes a DL specialist he suggest some things. Will you be switching the light / heavy lower days? So your quads get a heavy and hams a light? Just curious, looks like you are on top of ur game still which is great to see, keep it up big man.

Also if that is your GF in your avatar, then Im sure she can give you any other tips / advice you will need :p

smalls
07-20-2006, 01:48 PM
Your split looks really good, actually similar to a new one I will be trying out soon, I was e-mailing Sgt. Rock from the ATLN interview and hes a DL specialist he suggest some things. Will you be switching the light / heavy lower days? So your quads get a heavy and hams a light? Just curious, looks like you are on top of ur game still which is great to see, keep it up big man.

Also if that is your GF in your avatar, then Im sure she can give you any other tips / advice you will need :p

Thanks bro. I edited my routine cuz I left a day out. I have done hvy quad, light hams in the past but now if it's a hvy leg day it's hvy and lower reps for all muscle groups involved.

Sidior
07-20-2006, 01:51 PM
glad to see this is going to be up and running again, another journal to blow time on...huzzah!

[QUOTE=smalls
Ok progress, PR on flat bench and inclines and hammer rows.[/QUOTE]


I would say 3 PRs is better than ok progress, looking really strong in here bro. When you say you are bulking real slow, like around a 1lb every 2 weeks or so?

smalls
07-20-2006, 01:58 PM
glad to see this is going to be up and running again, another journal to blow time on...huzzah!




I would say 3 PRs is better than ok progress, looking really strong in here bro. When you say you are bulking real slow, like around a 1lb every 2 weeks or so?

Thanks man, it was a good workout, my back is probably my best bodypart but I can never make consistent progress on it. Yeah I'm shooting for 1.5 lbs every 2 weeks or so. I bumped my cals up a little high and gained 3 lbs this week but I had stalled before that so it's fine. I weigh 241 today.

Going for a PR in ATF squats tommorow, I've been fearing it for a few days now, lol.

Here is a slightly bigger version of my tar and another pic of my girls back for those that check out my journal.

DGabe24
07-20-2006, 02:43 PM
Woow nice smalls, hold onto her man, she looks good from what I could see. Nice and tight. As long as she's got the personality and treats you good bro, she's a keeper. Good luck on that ATF Squat PR!

smalls
07-21-2006, 03:40 PM
Friday, July 21st
Heavy legs

ATF Squats

355 X6 355 X5 315 X 5 fairly easy, just working on form.

Lying leg curl
220 X 8 220 X 5 190 X 5

PR on the first set of squats, my eyes where crazy bloodshot and my head was tingling, I need to breath better, lol. Havent been able to do SLDL's in a while due to back pain on the left side. My ham's are doing just fine though and still making progress on most everything.

Good workout plus I dont work today so it's a great day.

Sidior
07-21-2006, 04:04 PM
awesome PR, especially for ATF squats... your girl looks to be in awesome shape, jesus! How long have you guys been together now?

smalls
07-21-2006, 04:09 PM
Thanks man, those squats felt good, but heavy.

Actually our situation is interesting. We got together and started training about 6 years ago. Dated for almost 4 years and now we have been back together for about 8 months, things are looking good. As a side note, she has made more progress training with me in the last 8 months than she had the two years prior, she is doing incredible.

And I will probably put some more pics up, she has made awesome progress and has tons more potential.


Here is a pic of me warming up with 315 today to give an example of what my ATF is. Sorry for the quality, I had to lighten it and it was taken with a camera phone. My friends timing was a little off with the pic but I think he got close enough.

Sidior
07-21-2006, 04:15 PM
more pics would be ace lol, I have been with my girl almost three although her training has yet to get her to the level of your lady

smalls
07-21-2006, 04:20 PM
My girl has a genetic advantage over most. Granted she works harder in and out of the gym than any female I have ever personally known. But still most womens legs will never be that lean, and she has never really gotten crazy with low cals or dieting. Just super clean all the time, but she has a really hard time going more than 3-4 days without cheating. She wants to do a show soon so well see how harsh she needs to go.

Coke
07-22-2006, 07:30 AM
Them heavy atf squats really bode well for them sharp quads of yours...holding it down Smalls.

RBB
07-22-2006, 10:06 AM
form is looking rock solid on the ATF's, smalls. that's exactly how far i take them, i can never get my ass to actually touch the floor. pics of you and your girl are both looking good. i never knew you had a journal, man. i'll be interested to see what kind of weight you're throwing around in here.

DGabe24
07-22-2006, 10:24 AM
Good sh1t as usually smalls. I knew ud tear the squats up :thumbup:

smalls
07-22-2006, 12:59 PM
Good sh1t as usually smalls. I knew ud tear the squats up :thumbup:


Them heavy atf squats really bode well for them sharp quads of yours...holding it down Smalls.


Thanks guys.



form is looking rock solid on the ATF's, smalls. that's exactly how far i take them, i can never get my ass to actually touch the floor. pics of you and your girl are both looking good. i never knew you had a journal, man. i'll be interested to see what kind of weight you're throwing around in here.

Thanks man. My weight is not impressive, trust me. But my progress from what I WAS lifting is OK.

If I can figure out how I think I'll throw a video up when I hit 365 for 6 which should be after I get back from florida. Well see.

Sidior
07-22-2006, 02:44 PM
A vid of the 365 would be awesome. ATF squats are death, Im glad I switched to powerlifting parallel squats lol.

Hatred
07-22-2006, 05:10 PM
form is looking rock solid on the ATF's, smalls. that's exactly how far i take them, i can never get my ass to actually touch the floor. pics of you and your girl are both looking good. i never knew you had a journal, man. i'll be interested to see what kind of weight you're throwing around in here.
Ass To Feet brother.or Ankles to be exact.

smalls
07-23-2006, 01:06 PM
Yesterday was a great fun day. Got woken up early by my girlfriend who had a flat, so I traded cars with her and proceeded to change tires. Except I broke the damn stud, so a gallon of sweat later I proceeded to fall back asleep for two hours. Then I had to sit in the shop and wait for her car to be fixed, where I was then called into work cuz I'm the only reliable piece of ghit that works there. The A/C wasnt working in the front office and it was 104 degrees, lol. I sweat badly in anything over 75. Awesome.


Sunday July 23rd,

It can only get better

Light shoulders, heavy arms (if ya wanna call it that, lol)

Seated OH BB press
185 X 7
165 X 7
135 X 10



BB curls
120 X 5
110 X 5+1


Cable Lateral raises
75 X 11+2



Tri pushdowns
Stack +20 X 8
Stack +10 X 8


Preacher hammer curls
40 X 7
40 X 6


OH ext machine
Stack+10 X 10
Stack+10 X 6


I think that's a PR for OH press although the other two sets kinda sucked. Elbow pain is excruciating. Gonna be late for work.

Coke
07-25-2006, 05:33 AM
Nice job with the delts/arms session Smalls, all done to good effect with plenty of reps to give you that look.

Stumprrp
07-25-2006, 07:35 AM
sweet job smalls, and that squat is ace 315 atf warmup is business

Eszekial
07-25-2006, 10:14 AM
Hey man, just stopping by to say whats up! You're one powerful mofo.

Do you feal the 500 grams of protein is necessary for you? Just curious how that's working out. I've found that my body responds well to less than 1g per lbm daily.

Awesome lifts! Awesome girl!

smalls
07-25-2006, 12:39 PM
Nice job with the delts/arms session Smalls, all done to good effect with plenty of reps to give you that look.



sweet job smalls, and that squat is ace 315 atf warmup is business



Hey man, just stopping by to say whats up! You're one powerful mofo.

Do you feal the 500 grams of protein is necessary for you? Just curious how that's working out. I've found that my body responds well to less than 1g per lbm daily.

Awesome lifts! Awesome girl!

Thanks guys, I appreciate it.

Eszekial, no I dont think 500 grams is necassary but I think it helps and is easiest to do with the way I eat. I would just have to eat more carbs/fat which I get plenty of and my body can make if needs be anyway. I've eaten less protein in the past but my intake has always been pretty high for my bodyweight.

Hitting chest/back with my girl and her roomate (the two hottest, hardest working girls in the gym) I'm a lucky man. I'm looking forward to the workout although I have slightly dropped cals in preperation for florida. The undigested food in my gut at all times was just a bit much so i'm taking a two week break, especially since i'll be in 100 degrees and 100% humidity walking around all day. It should be a great trip though and if any good pics turn out i'll post em.

Stumprrp
07-25-2006, 03:39 PM
have fun dude.

smalls
07-25-2006, 05:15 PM
Damn, the gym was HOT today. But I had a great workout overall.

wgt 241.4 lbs

T-bar rows
4 plates +40lbs X 10
4 plates +40lbs X 9+1

Incline smith bench
285 X 8
245 X 9


Pulldowns
190 X 10+1
190 X 8+2

Cable flys
90 X 10+3
80 X 10+2

Tbar rows
3plates +25 X15

Felt good, delts where great but elbows had some pain. Nothing too bad though, still making progress even with reduced cals. PR on smith bench and pulldowns I think.
And now I gotta bunch of crap to do before catching my flight tomorrow.

Sidior
07-26-2006, 06:32 AM
have a great time bro

Eszekial
07-26-2006, 09:01 AM
Enjoy your travel!

RBB
07-28-2006, 08:54 AM
everything's looking real solid in here. excellent work on the t-bars. have a great vacation, bro.

DGabe24
07-28-2006, 11:09 AM
Enjoy the time off man, and hopefully you'll be dying to just come back and rip the numbers.

JustinASU
07-28-2006, 11:50 AM
Smalls - looking very strong in here. I know at the beginning of the journal you mentioned you would be using for 10 weeks. How did your PCT go? I'm guessing well by the strength and size you've got going on. When is the next one planned?

Sorry I have to live vicariously since I promised my wife on our wedding night not to touch another cycle ( I was a drunk fool).

smalls
08-01-2006, 03:31 PM
Just got back from humid ass Florida so I dont have time to respond to everyones posts but I will tonight after work. I went to bed at 1 and woke up at 4, spent most of the day cramped on an airplane. I was sweating like a stuck pig the entire trip and didnt eat enough or sleep enough and didnt train once. I had a great time but I am excited to hit it, even though I probably lost too much weight and am permanantly dehydrated, lol.

Gonna hit chest and back in about 20 minutes. Not gonna be the heavy day it's supposed to but i'm looking forward.

Eszekial
08-11-2006, 01:10 PM
http://www.wannabebigforums.com/showthread.php?t=83657

Unreal
08-11-2006, 02:01 PM
Hit me up so we can pound some iron. I'm finally making some progress. Squats, deads and bench all going up slowly. The food offer is always open if you and whoever want to come over and grub out.

Sidior
09-23-2006, 12:49 AM
cough *bump* cough