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View Full Version : Hardgainer no more...part deux.



shansen008
04-25-2005, 05:20 PM
Ok so i figured i would start a new journal.

I went and read through my old one and went.."what a freakin noob.."

Im unhappy with my weight so ive been cutting the past couple weeks. Ive gone from 283 down to 276 this morning. Im eating relatively low carb during the day with the exception of a couple pieces of fruit and some veggies. I throw some dextrose in my pre and pwo shakes as energy for the gym.'

4-25-04

Breakfast
1 8oz steak (medium)
water
1scoop cookies and cream muscle milk + 1 scoop choc nitrean

Supps taken:
GNC multivitamin
Total EFA omega 3,6,9
white tea extractx2 (higher polyphenols than green tea)
ETSx4

Did shoulders and triceps yesterday, looked like this:

Standing military press 95x15 (warmup) 135x8, 160x6
seated arnies 50x8, 60x8
rear delt raises 25x8, 27.5x8 (seated facing an incline bench so as not to swing)
front delt raises 25x8, 30x8
lateral raises 25x8, 30x8
Upright rows 90x8, 100x8

2 handed OH DB extensions 80x10, 90x8, 110x7
skulls 100x8, 100x7
CGBP 135x10, 175x8, 205x6
cable pulldows with rope (supersetted w/1 arm revers extensions) 50x10x3
hammer strength chest press (elbows down exxagerated) 210x8x2

2 sessions of 24 minutes on the lifecycle hill program to end it all.

shansen008
04-25-2005, 05:31 PM
I have made a deal with myself to abstain from hitting the weights for a week and just do cardio.

A combination of things has been giving me incredible energy in the gym and i havent taken one rest day in over a week and a half. I have not been geting sore almost at all, and if i do its very minimal.

The culprits: At large's ETS, and a testosterone gel prescribed to me by a longevity doc. It is 100mg test per gram of gel. I put on .5 gram at 6am when i wake up, and .5 gram at 6pm before i hit the gym. I feel like i have a 24x7 mini pump just walking around town. I have had very little patience with people and a lot of agressive tendencies. Which is cool for the gym, but not outside of it. The other night at my weekly poker game i almost jumped across a table and choked this kid who kept blowing smoke at me after i asked him not too. Very out of charachter for me. Im seeing veins bulging out of my arms and shoulders, and at my level of bodyfat this is quite unusual.

So this combined with the ETS, i have been training non stop for almost 2 weeks. Im getting stronger every day but i know i need to take a rest soon before i sontaneously combust or something.

The plan is to take off 5 days and just do cardio and abs, and some back extensions every other day...all while on a strict diet.

My goal is to get down to around 245-250 pounds. From past experience it should only take me about 3-4 months. I wil lose some muscle of course, but with what i know now about my ability to put on mass...it doesnt bother me at all. I will feel much more comfortable starting a new bulk on a slimmer body.

Wish me luck.

Update:
Lunch-
Grilled Chicken Breast
steamed zuchini/broccoli/squash
water.

Pre WO shake 1scoop cookies and cream muscle milk + 1 scoop choc nitrean+dextrose.
Post WO shake 2 scoops Nitrean + dextrose

Dinner: 2 Carne Asada Tacos with salsa and 4 slices avocado. grilled with no oil.
ETSx4

shansen008
04-26-2005, 12:39 AM
Ok i suck, ive broken my deal already.

Legs/Biceps
straight BB curls 70x15 (warmup), 80x8, 90x8 (all done explosive up, 3 secs on way down)
incline DB curls 30x8, 35x8 (all done explosive up, 3 secs on way down, alternating)
close grip EZ bar 21's 50x21, 60x21
DB hammer curls 35x8, 40x8

ATF Squats 135x15 (warmup), 185x10, 225x8 (weak i know, a shadow of my former self, but im concentrating on all ATF working on strength out of the hole. Still not totally confident in myself since the ankle injury last year :()
Hack Squats (machine) 180x15, 360x8, 450x8
Hamstring Curls 115x10, 140x8, 140x8
SLDL 135x10, 185x10, 185x10 (all done on aerobic step to increase stretch to the floor.)
Standing calf raise (machine) 495x10x4

24 minute hill session on the lifecycle level 9 of 12.

I think its official, im addicted to lifting.....i go to the gym with the goal of just doing cardio. I dont even make it into the cardio room before im racking up a barbell with plates. :(

shansen008
04-27-2005, 12:00 AM
4-26-05

Breakfast:
2 scoops Muscle Milk + 1 cup raw oats. In milk.

Lunch:
Green Tea, Vitamin Water
3 Falafel w/ 3 tbsp hummus and whole wheat pita bread, green salad. 3 ounces turkey. (not the processed crap. Natural food store by me has a KILLER deli.)

Snack: tigers milk protein bar, water

Dinner: 2 Carne Asada Tacos with salsa and 4 slices avocado. grilled with no oil. (addicted)

Pre bed shake ;) 2 scoops choc nitrean in milk.

GYM antics:
3x24m sessions on the lifecycle hill program.
4x10 weighted back extensions (25lb)
3x15 weighted ab crunch machine (150lb)
3x10 weighted swissball crunches (35lb, from behind head, to over chest kinda like a pullover)
2x70 Oblique side bends.

Went out today on my day off and found a nice private beach to get some sun....it was beautiful out. While i was laying out, a green sea turtle came out to bask like 4 feet from me. Was pretty cool.

My training partner is back in town and wants to lift tomorrow...so much for me taking time off. Oh well.

shansen008
04-27-2005, 02:36 PM
4-27-04
Breakfast:
2 muscle milk +1 scoop Nitrean + 1% milk +1 cup oats.
multi-vit
2x white tea extract
total efa (3,6,9)
ETS.

OK listing diet here and in fitday is quite redundant, needless to say its in check so i wont be adding it any more.

Gonna head out to that beach again today and work on the tan some more. Gonna bring some water and a couple scoops of nitrean in a shaker in case im out there too long.

bbl

OK back from the gym: Chest/Back
Flat BB bench 135x12, 185x10, 225x9, 245x6
Incline BB bench 135x10, 185x8, 205x7
Flat DB flys 30x8, 40x8, 40x8 (first time doing these in years)
Decline chest press (hammer strength) 200x10, 210x8, 230x8

Deadlift 135x12, 185x10, 255x6, 225x8 boo...figured out why my grip has been failing so soon on deads....stems from my forearm problem. Gonna have to start using straps till i get this **** figured out, back is nowhere near tired when my grip fails. Aleve aint doing the trick :()
Pulldowns (overhand slightly wider than shoulder width) 160x8x3, 180x8x3
T-bar rows 75x10, 100x10x2, 125x8
1 arm DB rows 60x10, 65x10, 70x8
bent over BB rows 110x10x3
Shrugs 300x8x3

My partner got back from the mainland, hes been gone for 3 weeks. He said he noticed a big difference in my physique...said i looked wider and more cut. Not to mention i was nearly keeping up with him pound for pound during the workout. :ninja:

shansen008
04-29-2005, 02:44 PM
4-28-05

Just did 3x24m sessions on the lifecycle hill program. Was pretty beat after that and headed home. Diet still looking good. Macros staying right around 40/30/30 Prot/carb/fat.

4-29-05

Weighed in at 274 even as of this morning. rawr...
Today is Legs/Biceps day. I'll defintely be doing legs, will have to see how the forearms feel this afternoon before committing to bi's. Plenty of pulling in my back routine so i wouldnt miss the direct arm work too much i think.

Aww who am i kidding, ill end up doing it anyway...regardless of the pain.

shansen008
04-29-2005, 06:01 PM
Been so busy at work today so far, i havent been able to eat as often as id like. I was walking through my kitchen (restaurant) and i saw our bread distributor had brought in a couple packs of twinkies for our cooks. I looked at the twinkies and started to salivate. I then turned to my line cook who saw me staring at the twinkies and said, "Dude make me a new york strip quick...medium, with lots of broccoli in olive oil"

SO i sit here munching on my steak and fiber, with no more cravings. 3hours till its time to go lift, damnit it seems liek its taking forever. Anyone ever feel this way.....like you just cant wait to get to the gym anymore?

shansen008
04-30-2005, 08:28 PM
Legs/Biceps 4-29-05

ATF Squats 135x12, 225x8, 225x8
Hamstring Curls 115x10, 140x8, 140x8
Hack Squats (machine) 270x10, 360x8, 450x8
SLDL (elevated) 185x8x2
Standing Calf Raises 495x8x4

Barbell Curls 70x12, 80x8, 90x8
Incline DB curls 25x10, 30x8, 35x7
Barbell 21's 3x 50lb (partner likes these, im not sold on em)
Cable Concentration curls 40x8, 50x8, 70x7

Swissball Crunches with 10lb medicine ball thrown to partner 3x12
"Ab Roll" done with swiss ball. 3x12

shansen008
05-01-2005, 09:59 PM
5-1-05
Shoulders/Triceps
Standing Military Press - 105x12, 135x8, 155x7, 160x6
Seated Arnolds - 45x8, 45x8, 50x8
Rear delt raise - 25x8, 25x8, 27.5x8
Front raise - 25x10, 27.5x8, 30x8
Side lateral - 25x8, 25x8, 25x8 (shoulder hurt a bit on thse so stayed "light")

2 handed DB OH extension - 70x10, 90x10, 110x7
Skulls - 90x8, 100x6 (stopped after that...forearm KILLING ME tonight)
went light after that, forearm causing me a lot of trouble...i think the 2h oh db extension really aggravated it at 110lb.
CGBP - 135x8x3
Rope press downs 120x8x3

Abs
Weighted swissball crunches 3x12x35lb (addicted to these now, stomach twitching like crazy after 'em)
side bends w/DB - 3x15x70lb

Went way over on calories today.....too much fat. Luckily it was a training day so the lifting offset that a bit, still ended up about 500 below maintenance. Been getting compliments lately on how im looking...so thats good motivation at least to counterbalance the forearm trouble. I stopped by the restaurant the other night to pick up some food to go, and one of my servers grabbed my arm and her eyes got all wide haha! That felt nice.

Partner wants to train Chest/back tomorrow.....i told him its too early after training shoulders/tri's today, but hes the fitness model "tone up" type. Gonna have to break him of that thinking. Hes got crazy genetics, big muscles on a small frame.....wish i could make him realize what he could look like if he would just change his philosophy a bit. If he isnt doing at least 12 reps he isnt happy...sigh.

CarlP
05-02-2005, 11:33 AM
My workout partner also "doesn't want to get too big" I keep telling him to shut up and lift heavy with me, and get his cut from the kitchen.

shansen008
05-02-2005, 11:10 PM
CarlP: I actually got him to tone down the volume today and just go heavy with me, he was definitely feelin' it. It still was a lot of volume, but fo this guy it was low...baby steps...baby steps haha.

5-2-05
Chest/Back
Flat BB bench press - 135x12, 215x8, 225x8, 255x4 (last set was mucho hard, think i would have gotten a few more in if i had a days rest.)
Incline BB bench press - 135x10, 185x8, 185x6
Flat DB flys - 30x8, 40x8, 40x8
Decline DB press - 50x8, 60x8 (havent done these in a LONG time, felt very awkward so stayed light)
Lat pulldowns - 160x12, 200x8, 190x8, 180x8 (dropped the weight after every set to insure form stayed perfect, now that i actually have some lats im going back to low volume "heavy" work.)
Bent over BB rows - 135x8x3 (done slow), then 110x8x3 (done with a 4 second hold at the top)
Weighted Back extensions - 3x12x35lb


Skipped Deads today, back was very sore for some reason. Will hit em up on back day in a couple days.

Sidenote: I dont know if anyone has ever tried this, but ive been taking White tea extract, it seems to be supressing my appetite greatly. Ive been eating at about 900 cals below maintenance and im not getting hungry at all hardly. Amazing for me.
I take 2 capsules in the am, and then 2 capsules before my workouts.

CarlP
05-03-2005, 11:12 AM
I wonder if there is a tea that will give me appetite. :D

shansen008
05-03-2005, 01:57 PM
5-3-05

Got on the scale today before my shower....272.5 rawr! 10lb. in about a month, gonna have to up the calories and slow it down a lil bit. Im over my goal right now. Weights are still feeling good though, so not panicking yet.

Day off today so im gonna go hit the beach. Cardio/abs after that.

bbl.

shansen008
05-03-2005, 09:46 PM
5-3-05
Partner wanted to work out so we went in and did Legs/Biceps. My forearms hurt worse than they ever have before. Im dropping direct bicep work until it heals up.

ATF Squats 135x12, 225x8, 225x8
Hamstring Curls 115x10, 140x8, 140x8
Hack Squats (machine) 270x10, 360x8, 450x8
SLDL (elevated) 185x8x2
Standing Calf Raises 495x8x6

Barbell Curls 70x12, 80x8, 90x8, 80x8
Incline DB curls 27.5x10, 32.5x8, 35x7
Cable Concentration curls 40x8, 50x8, 60x8

Pretty much the same as last legs day, have to work on my flexibility before i feel confident upping the squats.

shansen008
05-08-2005, 12:15 AM
5-7-05

Shoulder has been acting up, so have given it the last couple days off. Feels much better today. I'll probably start up again tomorrow with chest/back.

Meantime, ive been doing cardio. 48 minutes a day split into 2 24minute sessions on the bike (hill program). Snuck in a couple of ab workouts too, im LOVING the weighted swissball crunches. My stomach has felt so much tighter since doing these.

Havent weighed myself in a few days but i feel a tad heavier...had a bit of a refeed yesterday because i felt lethargic, so im sure the extra carbage is holding onto some fluid. Macros still looking to be about 40/25/35 p/c/f though...so all is well.

I had to open up the restaurant AND bartend a 9 hour shift today, so needless to say i didnt get to eat very much. Im gonna head back down before going to the movies tonight and wolf down a steak with some shrimp and veggies or something.

.......

shansen008
05-11-2005, 01:39 PM
5-11-05

Ok been working every single day 10hours/day, so its time finally for an update.

Ive hit chest/back, and shoulders/tri's since my last lifting update. Numbers pretty much the same. Im back up to inclining 225 since moving from smith to freeweights since im training with a partner now. So im happy about that at least. The fact that my weights arent going DOWN is keeping my head in the game. Cutting sucks, at 900-1000 calories/day less i feel lethargic in the gym at times.

Weighed in @ 271.5 today too.....so yipee. So far im losing 1.97lb/week..almost exactly on my target of 2.12 to reach my goal of 246lb by 8-2-05. Ive lost about an inch on the waistline.

Doing legs/Biceps this evening. Forearm is still really bad so might skip the Bi's altogether. Gotta do the legs though, gonna up the weight today and see how the knees/ankle feels.

bIgHwN86
05-13-2005, 11:29 AM
what island are you from? Oahu?

shansen008
06-20-2005, 03:44 AM
The Big Island of Hawaii......sorry for the delayed response.

shansen008
07-21-2005, 07:38 PM
Teeny update...

Im still losing weight, though i have been hovering at around 257 for a week or two. My lifts are staying the same...im thankful for that seeing as how im in a deficit of 900 cals or so. Im keeping the protein high, so that helps. I have a new lifting partner, i suppose you could say im training him. He is a friend of mine who is trying to change his life around drastically. He has been seeing some nice newbie gains and has lost about 10lb's already in the month or so we have been working out. Its nice hearing him tell stories of waking up in the morning and looking int eh mirror and cracking a smile. It feels good to help people.

I may be helping another dude out pretty soon too, his partner is leaving for the mainland and he asked if he could train with me after his partner leaves. That will increase my gym time a bit, but what the hell i like to help. I have been getting a lot of compliments lately in the gym, some by people i dont even know who just have been watching me lift over time, apparently im a lot leaner than i was a few months ago :).

I may take a vacation soon back to the mainland to see some family, im a little nervous though since i look different...im not much for attention. When i left for Hawaii i was about 240 and flabby, now im 257 and MUCH more muscular. I dont want my family gushing over me, it would feel wierd...i dont take compliments well i guess.

At this point im really wishing i had taken some before pictures when i started this cut....im kicking myself in the pants now for not doing it.