Built Neck

[Neck]

Built, I've always said if you put the two of us together, you'd have a Built Neck, something I've always strived to achieve. It is because if this I name my training journal after you, the better half, for without you I would be just ... a Neck.
Stay tuned...

[Built]

Built neck?

Ahahahahaha....

Do hang cleans. Great for traps.

Built neck. Bwahahahahahaha!

[fixationdarknes]

http://nba.uth.tmc.edu/courses/gross2004/lectures/block_1/zhang/neck_2/images/tn_netter_23.jpg

[drew]

Neck, I think this was written just for you: http://www.elitefts.com/documents/the_yoke.htm

[Neck]

Some background:

age - 36
weight - 212
height - 6'
bf% - guess about 15%, will try and get some pics posted.
Bodyweight Goal - 205, then start a clean bulk again for fall/winter.
Lifting goals: squat 315 3x8 (3 plates), bench 245 2x8 (2 plates+10), deads 315 2x8 (3 plates)

Cardio - Since a month, been jogging 2-3 times a week for 30-45 minutes, always on non-training days. Also do occasional mountain biking, and walking.

Training history: started in April 2004 with WBB1, and went from 185 to 220 bulking. I joined a gym in January 2005, so previously was on a home gym, and my legs were not worked enough.

This journal will mark the start of several new things:
(1) I am training in the morning now - UGH, still trying to get used to it, and this is my second day. Previously, I trained at lunch, but now work is getting hectic, so I can't take the 2 hours mid-day. The gym is too packed at night.
(2) Starting a new routine, switching from WBB1. See below.
(3) Now cutting (my first cut ever!) since May 2005, down to 212, on 2200-2500 calories a day. I am eating mostly clean, with the exception of some lunches eating out with co-workers I try and eat as healthy as possible. I have started Fitday in an attempt to keep me honest.
(4) Focus on Legs and my quest to get a Built Neck :-P

edit - took out the routine - I've changed it already, and am going to work it out over the next few weeks.

This site kicks BUTT! Thank You.

[Neck]

I will also post a summary of my weight since starting to train again in April '04:
-WBB1 bodyweight results, pre - 185-190 lbs seems to be my "natural" weight
--4/1 start bulk and WBB1
04/20/04 - 91.0 kg = 200 lbs
05/27/04 - 92.5 kg = 204 lbs
06/14/04 - 94.5 kg = 208 lbs
09/17/04 - 96.3 kg = 212 lbs
01/12/05 - 99.8 kg = 220 lbs
--3/1 started cut
03/08/05 - 98.9 = 218
04/01/05 - 98.4 = 217
04/15/05 - 97.8 = 215.6 (seeing it!)
05/13/05 - 97.2 = 214.2
06/15/05 - 96.2 = 212

[Neck]

-----7:30 am workout

-Chest (8 sets)
bench press 210 7,6
incline bench press 185 4,4
dumbell press 70's 9,7
dips bw+20 dumbell 9,8

-Bi's (5 sets)
barbell curls 100 8,7
incline dumbells 30's 2x7
hammer curls 35's 1x6

-Abs
skipped - bad

-----Diet Summary (from Fitday):

[MixmasterNash]

Neck, I think this was written just for you: http://www.elitefts.com/documents/the_yoke.htm

LOL:
Yoke Rule #2 – Deadlift

If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.

[Meat_Head]

LOL:
Yoke Rule #2 – Deadlift

If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.

Its so true tho! Great article!

[Neck]

- Friday July 1
Blew the diet today, went to A's game (Contreras vs Harden), including eating out at pub, and drinking ... too much. Every journal should start with a good bender. Happy Canada Day (Canadians are a good sort - I celebrate their holiday too).

- Saturday
jogged 3 miles, sweated the booze out. I hate drinking now, can I go back to my twenties? My next workout is scheduled for Monday morning - I need to get a M-W-F consistency going, as the weekends are busy in the summer. This will reset it. Now, if only I can stick with it.

- Sunday, Monday
blew the rest of the weekend off - what a way to start a journal. I did keep the diet in check.

Also did a set of chins on Sunday:
bw + 10 plate, 1x6, 1x5
bw, 1x6

[Neck]

Up at 6:45, eat, working out by 7:30

-Back (13 sets)
chinups 7x6x5
deadlifts 135 2x10
barbell row 135x8x8
cable rows 120x10x10
Hammer Strength low iso rows 110x10x8
barbell shrugs 185x10x10

-Shoulder's (7 sets)
seated barbell press 95x10, 125x8x7
seated dumbell press 60x7x6
standing lateral raises 35x7x6

-Abs
hanging raises - 2x15


**note, reintroducing deads into workout since April (back sprain, 1 month out)

[fixationdarknes]

Your sessions are looking pretty good mang. Keep it up. Also, I agree with the deadlifts. Best overall exercise ever.

[Neck]

Your sessions are looking pretty good mang. Keep it up. Also, I agree with the deadlifts. Best overall exercise ever.

Thanks bro.

Deadlifts are killer - my routine has been missing them. I've messed up my back 2x with them due to form, and this isn't even going heavy (3 plates). This time, am concentrating on form, and pushing from the heel, and up and back.

[fixationdarknes]

Yes, form is good. But I'm sure a beast like you will be pulling a heap in no time man. And are you sure you know exactly what you should be doing in a deadlift? You probably do, but just in case here's a visual aid of a Deadlift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html).

Good luck.

One more thing: is that you in your avatar? If so, your neck is huge.

[pfc3rex]

Deadlifts are the shizzy. Your pretty much focused on everything just keep it up and don't become side tracked!

[Neck]

5pm
Jogging - 2.5 miles, Lafayette Reservoir

[Neck]

7:15 am workout

Legs (12 sets)
squats 135x10, 205x8, 225x7x6
leg presses 380x12x11
leg curls 110x9x8
sl deads 165x7x6
standing calf raises 215x12x10

Triceps
- skipped this morning, will try and fit them in tonight.

GREAT squat workout today, and am working with 2 plates now again. ATF, I always go as low as I can. HOWEVER, had to cut the workout short or else I was gonna hurl. It hit me around the last set of leg curls - I just bonked. Went easy on SLDL's, then got a few sets of calves in, before I made a bee-line to the door. Skipped triceps, but will try and fit them in later today.

I think I bonked due to not enough food - I only ate 2000 calories yesterday (probably my lowest total in months), and jogged 2.5 miles last night. This morning, ate 1/2 cup oatmeal + brown sugar + 1 cup of milk before the gym (300 cals) - maybe I need to fuel up more for these morning sessions.

[Neck]

drew - awesome article bud! thanks!

fixationdarknes - yeah bro, been wrestling with deadlift form for a while - I have a hard time with my knee angles and not keeping my back straight, so just gonna take it slow and concentrate on form, and gradually work my way up to 2 1/2 or 3 plates for reps. No, that's not me in my avatar - that's my man Takeo Spikes, linebacker with the Bills, 6'2" 240 lb monster! His neck is unreal...

pfc3rex - thanks for the comments, what is "B+D+S = 1 Massive Mofo"?

[pfc3rex]

Bench + Dead + Squat = Me, cause im da best! woot woot :p

[ericg]

Is that you in your avatar? Looks like a football player but i cant place a name with the face.

Anyways, nice journal.

[Neck]

Is that you in your avatar? Looks like a football player but i cant place a name with the face.

Anyways, nice journal.

Thanks bud, that would be Takeo Spikes, of the Bills.

[ericg]

Thanks bud, that would be Takeo Spikes, of the Bills.

Ah, thats it. Thanks. I wouldnt have been able to sleep tonight.

[PizDoff]

I like this journal, my thick neck helps me to not get choked out.
Neck.
Thick.
Built.
MUAHAHAHAHAHAH!!!

[Neck]

8:30am workout

-Shoulder's (8 sets)
seated barbell press 95x10, 125x8, 130x7
seated dumbell press 60x7x7x6
standing lateral raises 30x8x8

-Back (11 sets)
pullups 8x7x5
deadlifts 135x6, 185x8x7
barbell row 135x8 145x8
cable rows 135x8x7
barbell shrugs 185x8x8

Leg DOMS and a neck kink from hell yesterday. Still feeling pain this morning, but blasted it out.

[Neck]

Ah, thats it. Thanks. I wouldnt have been able to sleep tonight.
:zipit:
dont' be losin sleep now, not good for the gainage.

[Neck]

I like this journal, my thick neck helps me to not get choked out.
Neck.
Thick.
Built.
MUAHAHAHAHAHAH!!!
Whoo-haaa! no choke :ninja:

[Neck]

:hump:

Sunday July 10
CHEAT DAY - Baked Dilled Salmon, Double CHocolate Fudge Brownie Sundae, Movie food (popcorn, Whoppers, cherry coke)
YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMM!

Saw War of the Worlds - lots of potential, but fell flat on it's face - not a good movie.

[Neck]

jogging reservior, 20 mins running, 10 brisk walking

[Neck]

8am workout

Chest (7 sets), Arms (5 sets)

Bench 135x10, 210x7x6
incline DB Press 70x8x7
Dips bw+20x11x9(+ 3 rep bw finish)
skullcrushers 95x7x6
BB curls 100x8x7
Hammer curls 35x9

[Neck]

7:00 am workout

Legs (14 sets)
leg press warmup 200x15
squats(ATF) 135x10, 225x7x6
leg presses 450x12x10
leg curls 120x8x6
sl deads 155x9x8
standing calf raises 215x11x10
seated calf raises 110x9x8

Abs (2 sets)
hanging leg raises BWx12x15

Came home, mixed my Fruit Punch Gatorade with some Vanilla Whey - looks just like Pepto!

I'm cutting - but I still pinching an inch on the love handles - it's not coming off as fast as I want it to. 1 month to vacation and I want to be around 10-12% - I would "guess" I'm still 15-17%.

[KevinStarke]

Nice squatting man, i love fruit punch gatorade but mixing it with vanilla whey.... how sir do you do it. The only whey protein shake i've been able to drink without literally puking is strawberry.

[Neck]

Nice squatting man, i love fruit punch gatorade but mixing it with vanilla whey.... how sir do you do it. The only whey protein shake i've been able to drink without literally puking is strawberry.

Don't even notice it anymore, but yeah it is kinda gross. Lime is worse.

[Neck]

8 am workout.

-Shoulder's (8 sets)
warmup laterals with 20's
seated barbell press 95x10, 130x6x6
seated dumbell press 60x7x6
seated lateral raises 35x7x6

-Back (9 sets)
pullups 10x11x7 on chin machine with 40 lbs assisted.
barbell row 135x2, pulled up
HS Iso Low Row 110x10x11 slow, with hold
DB Rows 70x7x6
HS seated shrug 90x10x12

Went easy on back today. I started with chins. Moving into BB Rows, the warmup itself was intolerable - lower back pain. I didn't write about it, but I tweaked my back during last sesssion, and has been sore all week, so I was testing it today. It hurts. The motion that causes pain is bringing my right knee up to my chest, and of course picking things up.

So no deads, and no BB Rows, and I am disappointed. It was only my 2nd deadlift effort since re-introducing the exercise to my training. Whatever I did back in April has been aggravated. Will try and hit those exercises next session.

Also, I feel like I should be pressing more, lifting heavier, but I'm not adding weight to the bar. I am on a cutting until Aug 12, and know that inhibits progress. Still bugs me.

[Neck]

**** it. I'm drinking beer.
I've already had a few at a BBQ, and will be swillin' and golfing tomorrow, **** it.

[KevinStarke]

Drink up man who gives a sh*t

[CarlP]

You made an appropriate choice for an avatar. Takeo Spikes is a big dude with a big "yoke"

[Neck]

It was actually not that bad, some beers at a noon bbq on Saturday, then some family over to our place in the afternoon. Another BBQ - mor beers. Gorge myself on peanuts, steak, potato salad.
Well Sunday was another sotry, golfing with the fellas 8 am tee-off so the flasks were out. I hadn't golfed in 3 yrs, not even the driving range. It was pathetic to say the least. And with the sore back, I basically just fluffed it with the 2 iron, and caught a buzz, had some fun.

[Neck]

7:15 am workout

-Legs (10 sets)
squats 135x8, 185x8, 225x8x6, 185x7
seated calf 110x11x10
standing calf raises 235x11x10
leg curls 110x9

Am training through a minor back sprain. After golfing on Sunday, was tore up from the floor up. I postponed the routine a few days, missing my scheduled workout (Squats) on Monday, and again on Tuesday, but felt well enough to attempt today. Shortened workout but got the squats in.

This workout cycle will last until mid-August, at which point I'm due a few weeks off, and then come back on a clean bulk after Labor Day.

[KevinStarke]

lot of squat sets, nice work man.

[Neck]

lot of squat sets, nice work man.
Hey man! I d'loaded your deadlift vids - very impressive, lb for lb you're a powerful dude. I Must read through your journal...

[KevinStarke]

theres a bunch more videos around there, page 1 and page 5 for bench stuff, one of the later pages has a small curl video.

[Alke]

hope the back gets better,

can you take some motrin before wokring out? that helped me to work through a few back sprains while re-habiliting the injury. otherwise, I just wasnt up to motivating myself....

[Neck]

8:00 am workout

Bench Press
135x10
210x7
215x5
215x4

Dumbbell Incline Press
70x7
70x5

Dips
BW+25x9
BW+25x8 , BWx3

Close Grip Bench Press
185x3
155x7
155x6

Skullcrushers
80x9
90x5

Barbell Curls
105x6
105x5
95x6

Dumbbell Hammer Curls
40x5
40x5

Ape Hangers
BWx15
BWx15


KS - I've been through your whole journal, the vids demonstrating the lifts are frickin awesome, keep it up bro. Your sessions are strong.

Alke, thanks. I take Advil but have never tried it before a workout. Maybe next session would be a good day to start since it's shoulders/back day.

[KevinStarke]

Solid bench man, love those close grips... and they will be good to you. Glad you've enjoyed my journal im hoping to show some big gains over the next year.

[Neck]

9:00 am

Mountain Biking
1 hr, 8 miles, Shell Ridge

[Neck]

7:30 am workout

Some shoulder warmup stuff.

Seated Barbell Press
95x10
130x7
135x6

Seated Dumbbell Press
60x6
60x7
50x8

Lateral Raises
35x6
30x7

Pullups
BWx9
BWx7

Cable Rows
135x5
120x7

HS Low ISO ROw
140x9
140x9
140x8

Deadlift
115x12

Barbell Row
135x8
135x8

Barbell Shrugs
165x10
165x10
165X9

Ape Hangers
1x15
1x15

Shoulders felt strong - I upped the weeight to 1 pps today in the bar press. 60's on the dumbbell press felt heavy, again.
Back is still recovering from sprain, so it was a light back workout today. I did one set of light deadlifts and then some lighter than usual barbell rows. It felt "ok", so will up the weights a bit next week.

[Neck]

noon workout

Squats
135x10
185x8
205x7
235x5
235x5
185x6

Leg Press
290x10
380x10
430x8

SLDL
115x10
165x10
185x10

Standing Calf Raises
255x10
255x9

Seated Calf Raises
115x10
115x10

[Neck]

7:45 am workout

Bench Press
135x12
215x7
215x5
215x4

Dumbbell Incline Press
70x8
70x6

Dips
BW+25x9 , BWx2
BW+35x6 , BWx2

Close Grip Bench Press
135x7
155x7
155x5

Skullcrushers (EZ Curl bar)
95x6
95x5

Barbell Curls
105x6
105x4
95x6

Dumbbell Hammer Curls
40x8
40x6

[Neck]

Diet has been improving the last several days. I was eating all wrong. I read a post by Built over in the diet forum reccomending a fats/carbs/protein breakdown for someone training on a cut. Based on my bodyweight (212) and maintenance calories of 3000 a day, I've come up with the following #'s.

bodyweight current = 212
goal weight = 205
maintenance calories = 3000 a day.
protein/day: 1.5g/lb goal weight = 310 g
Fats/day at 0.5g/lb goal weight = 102.5g
Carbs/ LIFTING day: 1.5g/lb goal weight = 310 g

--Lifting days: 300g protein, 300g carb, 100g fat. Carbs in the meal before and the meals following your lifts (keep these meals low fat).About 3000 calories).

--Non-lifting days: 300g protein, 110g fat, 90g carb. About 2500 calories.

This week so far:
Mon Jul 25 2946 cals, 94/237/290 (workout day - shoulders/back)
Tue Jul 26 2502 cals, 96/144/262
Wed Jul 27 3306 cals, 98/272/334 (workout day - legs)
Thu Jul 28 2805 cals, 153/112/252 *got a bit carried away snacking on nuts :)

[GMCtrk]

nice workouts man, pushing some serious weight there

[KevinStarke]

Great workout neck, good weight.

[Neck]

8 am
Mountain Biking - Shell Ridge, 1 hr, 8 miles

Friday night, picked up the bike from the shop - it was in getting a tune-up. Took it out Saturday, and it's working smooth.

GMCtrk & KS - thanks, always go as heavy as I can, and have a long ways to go before I reach where I want to be in the Big 3. This fall, I have aggressive goals to hit 295x4-5 reps in the squat and bench, as well as 3pps on deads by xmas 2005. We'll see how it goes!

[Neck]

6:00 am workout

Seated Barbell Press
95x10
115x6
135x7
135x6
135x5

Seated Dumbbell Press
60x6
60x6
50x8

Lateral Raises
35x6
35x6

Pullups
BWx7
BWx6
BWx5

Barbell Row
135x8
145x8
145x8

Cable Rows
120x9
120x10

Dumbbell Rows
60x10
60x10

HS ISO Trap Raises
2ppsx8
2ppsx8
2ppsx7

Again, a light back workout. I'm not going to turn it up until after my 2 week break.

[Neck]

7 am ride

Mountain Biking - Shell Ridge, 1 hr, 8 miles

[Neck]

7:00 am workout

Squats
135x10
185x8
205x7
235x5
235x4
205x8

Leg Press
380x15
470x10
470x10

SLDL
115x10
185x8
205x6

Seated Calf Raises
110x12
110x12

Standing Calf Raises
255x10
255x8

Hanging Leg Raises
BWx18
BWx15