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flabbybones
08-24-2005, 05:55 PM
I lost interest in my last journal so I'm making a fresh start with a new one.

Age: 23
Sex: Male
Weight: 290
Bodyfat: 30%~
Height: 6 foot 2.5 inches

My goal is to cut down to around 15% bodyfat and then start bulking. I'm eating about 2,000-2,500 calories a day with at least 200 protein and 70 fat. Supplements include salmon oil capsules, creatine, multivitamins, and ZMA.

Today's workout:

Warmup
3 minutes on elliptical machine

Max deadlifts
195 x 1
195 x 1
215 x 1
215 x 1 - My form on these needs improvement. I'm still noticing a bit of rounding in my back when I go for max effort.

Box squats
65 x 5
65 x 3
65 x 3
65 x 3 - My form and balance on these is really improving. I'm using a wide knees out stance, keeping my heels on the floor, and filling my gut with air before I squat down. I'm going just below parallel and pausing for a moment on the box. I want to go heavy on these!

Leg press (incline sled style)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

2 Leg curl machine (seated)
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

2 Leg extention machine (seated)
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Didn't have enough time for calves today. Oh well.

flabbybones
08-24-2005, 05:58 PM
For the sake of comparison, here's a workout from a month ago:


Leg press:
155x6
235x6
275x5 (failure)

Leg curls (one leg at a time):
25x6
35x6
85x6 (failure)

Leg extention machine (uses both legs at once):
75x6
80x6
90x6
110x6 (failure)

flabbybones
08-25-2005, 05:57 PM
Swam for about 45 minutes today.

flabbybones
09-07-2005, 06:06 PM
Box squats
95 x 4
95 x 2
95 x 1
95 x 2
95 x 1

2 leg curl machine
217.5 x 5
217.5 x 5
217.5 x 5
217.5 x 5
217.5 x 5

2 leg extention machine
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

Seated calve raises
200 x 10
200 x 10
200 x 10

Might not look like much of a workout, but I can barely walk right now.

Next time I squat I want to try doing ladders. So one rep followed by two, then three etc. Starting over at one rep each time I reach my max.

flabbybones
09-08-2005, 05:35 PM
Dumbell bench press
40's x 5
40's x 5
40's x 5
40's x 4 (failure)
40's x 2 (failure)

Dumbell shoulder press (seated)
30's x 5
30's x 5 (failure)
30's x 4 (failure)
25's x 5
25's x 4 (failure)

Barbell bent-over rows
65 x 10
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Negative dips (slooow)
x 10

muscleup
09-08-2005, 06:43 PM
Friendly Suggestion: You might trade in the leg curl/extention machines for some heavy lunges. Lunges might help your balance for those big squats you want to obtain :)

How's the diet been going? I noticed some space in the dates you posted. Try to keep it up to date if possible.

Built
09-08-2005, 06:46 PM
Good suggestion muscleup! I do my lunges as EITHER walking lunges, at the end of my workout, OR stationary lunges/split squats. You do those by getting into the "lunge" position and staying there for the whole set, then switching legs and doing the rest of the reps.

I find this easier on the knees, and I can lift more weight this way.

flabbybones
09-08-2005, 07:49 PM
Friendly Suggestion: You might trade in the leg curl/extention machines for some heavy lunges. Lunges might help your balance for those big squats you want to obtain :)

How's the diet been going? I noticed some space in the dates you posted. Try to keep it up to date if possible.

Lunges sound like a good idea. I'll have to give those a shot.

Diet has been a struggle but I'm on track again. I slipped a few times with breakfast at McDonalds. Oops.

For the past 2 weeks or so I've been taking a huge container of mixed veggies to work. I take a handful of fresh spinach, a whole sliced cucumber, a whole sliced squash, a whole sliced tomato, a whole sliced broccoli head, about 10 baby carrots, 1 tbs olive oil, and 2 tbs balsamic vinegar. Add a little spices, mix it up, and it's good to go. I also bring two apples, multivitamins, 4 fish oil caps, and a pound of extra lean ground beef cooked up with olive oil, onions, green peppers, garlic, and chives.

At home I usually start the day with Surge (http://www.t-nation.com/readTopic.do;jsessionid=2147C1229B33BC1AC65F3776ED3057BF.hydra?id=459244) and then I go work out. I take another scoop of Surge post workout with a little Creatine. Before work I always have 3 cups skim milk, 1 cup fat free cottage cheese, 4 tbs natural pb, a large banana, 1-2 scoops of nitrean, and 4 fish oil caps.

This usually works out to around 2100-2300 calories, 130-140 carbs, 70-80 fat, and 230ish protein.

I work a graveyard shift so I get off work at around 7am. This is when the McDonalds temptations kick in. Yesterday I left my debit card at home and didn't put any cash in my wallet to remove any possible temptations. It worked.

muscleup
09-09-2005, 08:54 AM
Great job on giving a diet update!
You have a pretty well rounded meal plan set up it seems. Chicken is good too. :)
I think the mixed vegies is a great idea, and that's going to be better carbs for you since you are cutting. Seems like you know what needs to be done, all that's left is the day to day follow through.

How much of a calorie deficit are you putting yourself in with 2100-2300?

The intentional debit card removal and cash cut was a great move, and I commend you for that.

Keep up the good work with your diet and lift hard!

flabbybones
09-09-2005, 07:54 PM
Great job on giving a diet update!
You have a pretty well rounded meal plan set up it seems. Chicken is good too. :)
I think the mixed vegies is a great idea, and that's going to be better carbs for you since you are cutting. Seems like you know what needs to be done, all that's left is the day to day follow through.

How much of a calorie deficit are you putting yourself in with 2100-2300?

The intentional debit card removal and cash cut was a great move, and I commend you for that.

Keep up the good work with your diet and lift hard!

Maintenance for me is around 3000. I also try to swap out my proteins. For a while it was fish, then it was chicken, now it's beef. I think turkey should be next.

I still felt really sore today so I called it a rest day. Tomorrow I'll probably swim and then start lifting again on Sunday.

flabbybones
09-11-2005, 04:50 PM
My legs feel like mashed potatoes..

Squats (no box this time, looks like they put it away and I didn't feel like asking for it)
95 x 4
95 x 3
95 x 3
95 x 3
95 x 3
95 x 2

Squats seem harder with a box. I wish I had been able to use one. Maybe I should bring my own?

Dumbell Lunges
tried to go for two 20's but my legs were so sore I couldn't keep my balance
tried to go for two 10's and had the same problem
so basically.. sloppy lunges x 2

I figured since my legs were shot I would work calves like no tomorrow...

Calve press
315 x 15
355 x 10
395 x 10
395 x 8
395 x 8

My calves hurt so bad I had trouble driving home.

Question: How exactly am I supposed to do these lunges after squats?

muscleup
09-11-2005, 07:51 PM
My legs feel like mashed potatoes..
Question: How exactly am I supposed to do these lunges after squats?

Like this (http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html) :)
OR
You could stand with one foot infront of the other the whole time and just lunge down touching your knee almost to the ground for 6-10 reps, and then switch the front leg to the back and vise versa. That way you should be more stable then going back to the standing position each time you lunge forward.
Built does hers like I described, and I do mine like the guy in the link I posted.

You might need to lower the weight on your squats, and do higher reps of less sets. 3-4 sets 6-10 reps. Then concentrate on balnce and form on the lunges.

I usually do squats, legpress and my lunges last, so I know how you feel by the time you get to lunges. Just keep working at them and don't give up.

If you don't feel comfortable doing them, then don't, but I really think that lift will help you with balance overall.

Keep at it man.

flabbybones
09-12-2005, 05:11 PM
Dumbell bench press
40 x 5
40 x 5
40 x 5
40 x 5
40 x 3 (failure)

Dumbell shoulder press (seated)
30 x 5
30 x 5
30 x 5
30 x 5
30 x 4 (failure)

Barbell bent over rows
115 x 5
115 x 5
115 x 5
115 x 5
115 x 3 (failure)

Barbell shrugs
115 x 10
115 x 10
115 x 10

Pull ups (super setted with chest dips, no pause in between)
220 assistance x 5
220 assistance x 4 (failure)

Chest dips
220 assistance x 5
220 assistance x 5

Didn't really need to do the pullups or dips but I threw them in there just for fun.

flabbybones
09-13-2005, 01:25 PM
Last night I did 30 minutes of cardio on the elliptical machine before bed.

I decided to take some measurements:

Chest: 46 inches
Waist (on top of belly roll): 53 inches
Waist (below belly roll): 48 inches

I'm not going to the gym today. Instead I'm going to mow and edge the lawn, spray for bugs in the house and yard, get a haircut, go to the dentist, shop for grocies, wash the car, and clean the house. It's going to be an active day.

flabbybones
09-14-2005, 03:32 AM
Got everything done I need to do today. I also just finished 45 minutes of elliptical cardio with 25 wall pushups at the end for good measure. Did a lot of stretching as well.

Tomorrow (techically today, it's just that I haven't slept yet) will be another lifting day. I'm not sure if I'll do upper or lower body. My legs were really sore today. I'll see how it all feels tomorrow (today).

flabbybones
09-14-2005, 06:02 PM
My legs were too sore for a leg day so I decided to do upper body again. My goal for this workout was to reduce the amount of rest between sets to about 30 to 60 seconds.

Pin Press (basically a bench press in the power rack)
115 x 1 (too heavy)
95 x 5
95 x 5
95 x 5
95 x 3 (failure)
95 x 4 (failure)

Cable pulldowns (shoulder width grip)
90 x 5
105 x 5
120 x 5
135 x 5
a whole bunch of fast drop sets till complete exhaustion

Dumbell bench press
40's x 5
35's x 5
35's x 5
30's x 5
30's x 3 (failure)

Dumbell shoulder press
30's x 3 (failure)
25's x 5
25's x 5 (failure)
25's x 4 (failure)

Barbell shrugs
115 x 8
165 x 5
165 x 5
115 x 8

Bent over barbell rows
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Bench press machine
90 x 8
105 x 5
105 x 4 (failure)
a whole bunch of fast drop sets till complete exhaustion

Row machine (wide grip)
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Shoulder press machine
20's x 5
30's x 5
40's x 5
50's x 5
55's x 4 (failure)

Rear delt machine
40 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

It was an ok workout. I didn't show any progress but I guess that's probably normal since I worked these same muscles only 48 hours ago. I'm sure I burned a ton of calories though.

flabbybones
09-15-2005, 06:53 PM
Looks like I got food poisoning from some rancid fish oil caps. One of them must have broken open at the bottom and spoiled. I won't be able to workout today. Hopefully I'll be better tomorrow.

flabbybones
09-17-2005, 05:35 PM
I'm feeling better now. Today was swim day. I did about 25 laps.

flabbybones
09-17-2005, 05:57 PM
I decided I'm going to start doing a different routine. Instead of doing Upper / Lower twice a week, I'm going to switch to something like WBB1 but with more sets so I can burn more calories. So it's going to look a bit like this..

Day 1: Chest and back

Day 2: Swimming or Elliptical

Day 3: Legs

Day 4: Swimming or Elliptical

Day 5: Shoulders, Bis, Tris

Day 6: Swimming or Elliptical

Day 7: Swimming or Elliptical

I think I'll shoot for 5 sets per exercise with at least 15 sets per muscle group. When possible, I'll superset to maximize time and intensity. I'll start with free weights and leave the machine weights for the end of the workout.

flabbybones
09-18-2005, 05:08 PM
Today was light cardio day. I did 20 minutes on the elliptical machine. My knee started hurting so I didn't go any longer.

flabbybones
09-19-2005, 09:40 PM
Squats
95 x 5
95 x 5
95 x 4
95 x 3

SLDL
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Calve Press
395 x 10
395 x 10
395 x 8 (failure)

Leg curl machine (both legs at once)
225 x 5
225 x 5
225 x 5 (failure)
210 x 4
few drop sets to failure

Leg extension machine (both legs at once)
195 x ouch, too much
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5

flabbybones
09-21-2005, 06:22 PM
Today was shoulders, biceps, triceps, forearms and abs

Dumbell shoulder press
20's x 10
25's x 5
30's x 5
30's x 5
35's x 3
30's x 4
30's x 5

Military press (standing)
50 x 5
60 x 4
50 x 5
50 x 5

Shoulder press machine (Hammer Strenght)
35 x 5
50 x 5
50 x 5 (failure)
long rest
50 x 5
bunch of immediate drop sets to complete exhaustion

Rear delt machine
60 x 8
70 x 5
80 x 5
70 x 5
70 x 5

Tricep pulldowns (rope handle)
35 x 5
45 x 4 (failure)
35 x 5
40 x 5
40 x 4 (failure)

Preacher curls (standing with ez bar)
30 x 5
40 x 5
50 x 5
55 x 5
50 x 4 (failure)

Tricep extensions (seated with one dumbell behind the neck)
30 x 5
40 x 1
35 x 2
30 x 5 (sloppy)

Hammer curls
25's x 10
30's x 5 (sloppy)
25's x 5
25's x 5
25's x 5

Preacher curl machine
30 x 5
40 x 5
50 x 5
50 x 4 (failure)
immediate drop set --> 40 x 4 (failure)

Hanging crunches (holding body up by resting elbows on pads and holding handles with hands, then lifting knees up as high as possible)
10
4 (lost ability to hold myself up)
3 (lost ability to hold myself up)

Ab crunch machine (seated, pushing forward on chest pads)
100 x 5 (first notch)
115 x 4 (first notch)
85 x 5 (second notch)
85 x 4 (second notch ; failure)
70 x 5 (second notch)

I wanted to get another tricep exercise in but the tricep machine was in use from the time I started abs until I finished. I didn't want to wait so I just left.

Today's weight: 289
It was closer to 285 a couple days ago. I seem to be holding water from a high sodium intake the past few days. I had some ranch sunflower seeds yesterday and a steak at a restraunt the day before. Calories are around 2000-2200 per day right now. Might needs to cut down to 1800 or so if I don't start losing weight.

flabbybones
09-22-2005, 03:17 PM
Today's weight: 285
Looks like the water came back off after a day of a lower sodium intake.

Today's workout is swimming.

Focused70
09-22-2005, 03:34 PM
Too many curls and front (anterior) delt movements. Also the volume seems a bit high.

flabbybones
09-23-2005, 05:24 PM
Today's weight: 284

Barbell bench press
95 x 5
100 x 5
105 x 5
110 x 4 + failure attempt
105 x 4

Dumbell bench press
40's x 5
40's x 5
40's x 3 + failure attempt
30's x 5
30's x 5 (the 35's were being used)

Barbell rows
100 x 5
105 x 5
105 x 5
110 x 5

Cable pulldowns (shoulder width grip, pull to chest)
105 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Pec fly (Life Fitness machine)
45 x 5
60 x 5
70 x 5
90 x 5

Cable rows (narrow grip handles, seated, pulling to chest)
105 x 5
120 x 5
135 x 5 (sloppy set)

I intended to do deadlifts today but the deadlift area was occupied by someone doing olympic lifts. By the time it was open I was at the end of my workout and too tired to get much out of it.

I didn't get enough sleep last night so my workout could have been better. I had to wake up early for an interview at work. I'm up for a promotion and it's looking like I'm probably going to get it.

flabbybones
09-23-2005, 05:30 PM
Too many curls and front (anterior) delt movements. Also the volume seems a bit high.

You're right. I need to better balance the anterior movements with the lateral and rear movements. I not sure I agree about too many curls though. Three exercises per bodypart seems about right to me, especially since I'm cutting and need to burn as many calories as possible.

flabbybones
09-24-2005, 07:20 PM
Today's weight: 284
I guess today is a rest day because I didn't have the ability to work out. I had to wake up after a 5 hour sleep to go to a 2 hour meeting at work. Then I went home and slept another 3 hours before going to work. I'll make up for it by doing a real long cardio session tomorrow.

Attached image is today's food intake.

flabbybones
09-25-2005, 03:59 PM
Today's weight: 284
Not able to do cardio today. Tomorrow is squat day though.

flabbybones
09-27-2005, 09:18 PM
I haven't been home in the past two days because of some construction going on at the house. I've been eating out as well since I haven't had access to my normal food. Haven't hit in the gym in a few days either. Hoping to get back on track soon.