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MJS
02-14-2006, 02:20 AM
Time to give it a whirl Built. I am looking forward to this ....

New Routine: BabyGotBack

Day 1: Horizontal push pull, calves, and abs
- Rack pulls 5x5 (direct, hard, strength range)
- Bent-over rows 3x8 (hypertrophy range)
- Flat bench 5x5
- Incline dumbbell press 3x8
- Incline cable flyes 3x10-12
- Calves, raises 3x12-20 seated raises
- Abs

Hit: Thick Back, Chest, Calves, Abs, indirect... bis and tris

Day 2: Quad dominant, hamstring accessory. Biceps.
- Full squats 5x5
- Leg press 3x8
- Leg curls 3x12
- Preacher Bench DB Curl 3x8
- Hammer Curls 3x8
- Cable Curls 3x12

Hit: Quads, Hams, Arms, indirect... calves and abs

Day 3: Vertical push-pull, calves, abs
- Chins 5x5
- Hammer high rows 3x8
- Standing Dumbbell Rear Raises 3x10
- Arnies 3x8
- Standing side laterals 3x8
- Standing Calf Raises 3x8
- Abs

Hit: Width Back, Shoulders, Calves, Abs, Chest, indirect ... bis and tris

Day 4: Hamstring dominant, quad accessory. Triceps.

- Romanian DL 5x5
- Good Mornings 3x8
- Seated Leg Extensions 3x12
- Dips 5x5
- Tricep Cable Pulldown: 3x8
- Tricep Cable Pushdown: 3x8

Hit: Hams/Glutes, Quads, Tris, indirect ... calves and abs

Also doing HIIT 3x's per week. 20 Minutes, stationary bike.

Here we gooooooooooooo



OLD ROUTINE
Got some good results out of this sucker. About gained probably about 3 lb of LBM in a month because I lose 2% BF and weight stayed the same.

Diet

Breakfast: Banana and protein shake with a cup of oats.

Mid-Morning: Two skinless chicken drumsticks and a pint of skim milk.

Pre-Workout: Two pieces of toasted whole wheat bread, tin of tuna, pint of skim milk.

Post-Workout: Banana, two skinless chicken breasts and pint of skim milk

Late-Afternoon: Protein shake, no oats.

Dinner: Varies. Generally a 12 oz piece of fish or red meat. Pork is a favorite, as is salmon. I also try to have a cup of mixed vegetables as well. Pint of skim milk.

Calories: 2547
Fat: 72g 26%
Sat: 16g 6%
Poly: 11g 4%
Mono: 39g 14%
Carbs: 173g 26%
Protein: 292g 48%

Two problems with my diet: First, I typically eat out 4-5 times per week. Generally healthy but not always. Example of a slip is a piece of fish (battered and fried) some fries and garden peas (london pub food). I try to do this only once every three days to balance the calories on the other two. I also try to do this on a workout day. An additional problem is the indulgence of alcoholic beverages three times a week. I drink as much water as alcohol and pop a multi vitamin prior to sleep to try to overcome this - I am studying in London and I must admit I love the night life.

Lifting Routine

Monday: Squat, SLDL, Chest and Triceps
30 minute fast paced walk to the gym to get heart rate up.
I try to do all of my exercizes slow on the way down to maximize the rep.

Squat: 3 x 8
SLDL: 3 x 8

Flat Bench: 1 x 6 225lb, 1 x 4 225lb, 2 x 8 145lb (as slow down as possible on last two)
Dumbell Flyes: 3 x 8
Cable Crossover: 3 x 8



Tricep Cable Pulldowns: 3 x 8
Tricep Cable Pushdown: 3 x 8
Tricep Cable Overhead Extension: 3 x 8

30 minute regular paced walk home.

Tuesday: Back and Biceps
30 minute fast paced walk to the gym to get heart rate up.

Lateral Pulldown: 3 x 8
Seated Cable Row: 3 x 8
One Hand Lat Cable Pulldown: 3 x 8 each side
Cable Rope Pullup to isolate neck muscles: 3 x 8
Tricep pulldown rope is attached to bottom cable ring and pulled up so the center of the rope is touching close to the adam's apple.
Deadlift: 3 x 8



Incline Seated DB Curls: 3 x 8
Standing Hammer Curls (with a special bar): 3 x 8
Preacher Bench: 3 x 8
Standing Cable Curl: 3 x 8

30 minute regular paced walk home.

Wednesday: Shoulders and Abs and Squat
30 minute fast paced walk to the gym to get heart rate up.

Squat: 3 x 8


Seated DB Overhead Press: 3 x 8
Front Lateral DB Shoulder Raises: 3 x 8
Side Lateral DB Shoulder Raises: 3 x 8



Crunches (shoulder blades off ground for 2 seconds per rep): 3 x 8
Leg Raises: 3 x 8
Ab Twists (on ball, 45lb plate): 3 x 8
Push-up position, but on elbows not hands for: 1 x 1 minute.

30 minute regular paced walk home.

Thursday: Rest

Friday: Total Body Workout
30 minute fast paced walk to the gym to get heart rate up.

Flat Bench: 3 x 12
DB Curls: 3 x 12
Tricep Pushdowns: 3 x 12
Squats: 3 x 10
Wide Grip Pullups: 3 x 12
Seated Rows: 3 x 12

30 minute regular paced walk home.

Saturday and Sunday: Rest, lots of walking through London

Notes about my routine: First, I always use a spot (with the exception of cable exercises). I do this to maximize every set and almost push to a near blow-out exertion. Second, I am working on a routine that I nabbed bits and pieces from Kelly Baggett's routine where I have worked out my maxes and work at certain percentages of my maxes, increasing each week to improve strength.

Supplements

Whey Protein Powder
Cell-Tech Creatine
Multi-Vitamin

brickt.
02-14-2006, 03:07 AM
Hey, sucker.

That's a pretty dame interesting routine, have you done it before, or just starting?

What's your goals?

MJS
02-14-2006, 04:09 AM
This is the first time doing this routine. I have previously done a more normalized one, similar to WBB1, however my gains became stagnant and I was looking for something else. So why not try what hasn't been tried before?

I threw in the Total Body Workout day as a means of doing a high weight/low rep slow TBW lift. This will allow me to hit every muscle group twice a week, while not completely tiring me out. Resting Sat and Sun will prep me well for my chest routine back again on Monday.

As for my goals, they are in my signature, but:
Bench - 275
Squat - 280
DeadLift - 325
And drop BF from what it is now to ~8.5%. I believe it is around 12% currently, I am measuring pre-workout today, will update.

brickt.
02-14-2006, 04:28 AM
205 at 8.5 would be friggin' hardcore, man! Go4it.

KevinStarke
02-14-2006, 05:24 AM
Flat Bench: 1 x 6 225lb, 1 x 4 225lb, 2 x 8 145lb (as slow down as possible on last two)

Do you not touch your chest with the 225?

MJS
02-14-2006, 06:31 AM
Flat Bench: 1 x 6 225lb, 1 x 4 225lb, 2 x 8 145lb (as slow down as possible on last two)

Do you not touch your chest with the 225?

I touch my chest on every set. What I meant by what I said was that my first two sets are a bit faster than the last two, due to the amount of weight. The last two sets (at 145) still touch my chest just I go brutally slow. I love doing it, it makes my chest feel all warm.

MJS
02-14-2006, 11:38 AM
Good lift today.

Bicep Hammer Curls (special bar) - 3 x 8 (75)
Bicep DB Incline Curls - 3 x 8 (45s)
Preacher Bench Curls - 3 x 8 (80)
Standing Cable Curls - 3 x 8 (100)

Lateral Pulldown - 3 x 8 (150)
DeadLift - 3 x 8 (245)
One Hand Lat Cable Pulldown: 3 x 8 (100)
Cable Rope Pullup to isolate neck muscles: 3 x 8 (170)
Seated Cable Row: 3 x 8 (140)

MJS
02-15-2006, 05:40 AM
F*** the hangover. The gym will cure it.

MJS
02-15-2006, 11:48 AM
Decided to just do cardio today. Pushing Wed routine to Thurs.

MJS
02-16-2006, 08:22 AM
Tiring workout today due to only 5 hours of sleep last night.

Squat: 3 x 8 (225)
Seated DB Overhead Press: 3 x 8 (65s)
Front Lateral DB Shoulder Raises: 3 x 8 (30s)
Side Lateral DB Shoulder Raises: 3 x 8 (30s)
Crunches (shoulder blades off ground for 2 seconds per rep): 3 x 8 bw
Leg Raises: 3 x 8 bw
Ab Twists (on ball, 45lb plate): 3 x 8
Push-up position, but on elbows not hands for: 1 x 1 minute.

Also did stationary bike at 140bpm for 20 minutes after a carb splurge over the past two days.

MJS
02-17-2006, 02:08 AM
As of 02-14-06:

Weight: 204lb
BF: 11.9%
Max Bench: 245
Max DL: 295
Max Squat: 250

MJS
02-17-2006, 07:13 AM
15 minutes on stationary bike for warmup.

Total Body Workout today - happy with the immediate results. Entire body pump and a warm feeling all over.

Flat Bench: 2 x 8 (205), 1 x 1 (260 .. my goal is 275 by end of april - good progress!), 1 x 25 (135)
Preacher Bench: 4 x 8 (two close grip, two wide) (100)
Tricep Pushdowns: 3 x 8 (150)
Cable Crossovers: 4 x 8 (two cables up top, two cables at bottom) (10 on cable machine)
Wide Grip Pullups: 1 x 12 (bw)
Seated Rows: 2 x 8 (140)

Great lift today, very satisfied. Cell-Tech (although overpriced) is definitely delivering results. I look noticably bigger than I did last week.

MJS
02-18-2006, 10:39 AM
Good workout today. Did a HIIT on the stationary bike. My god is that harder than just doing the same speed for a longer time. 15 minutes I burned 315 calories. I could bearly walk.

Also did some abs, mainly obliques on the swiss ball with overhead weights.

Oblique - swiss ball: 3 x 8 (25)
Leg Raises: 3 x 8 (bw)
Crunches on swiss ball: 3 x 8 (45 lb plate on chest)
Pushup position on elbows: 1 x 1 minute
Oblique Benches: 2 x 30 min each side

15 minute HIIT stationary bike routine.. I love it.

Time to eatttttt

MJS
02-20-2006, 07:10 AM
Deviated a bit from the routine today. I only got 5 hours of sleep last night.. long story. Here was the workout:

* Flat Bench: 1 x 6 (185), 5 x 5 (225), 1 x 27 (135)
* Dumbell Flyes: 3 x 8 (55s)
* Incline Press: 3 x 8 (185)

* Tricep Cable Pulldowns: 3 x 8 (150)
* Tricep Cable Pushdown: 3 x 8 (150)

Shortened workout today. Great lift though, especially for being tired. BF already dropped to 11.2%. HIIT works great, as does the new diet. Making great progress.. and gaining size.

ddegroff
02-20-2006, 10:48 AM
good work man, very interesting routine. its seems 5hrs of sleep happens little often, atleast its not stopping you from going to the gym. quick question what is the "special" bar, are we talking ez-curl or something else.

MJS
02-20-2006, 05:05 PM
It is interesting. It is close crip bar, you hold it like its hammer curls. About shoulder width apart. Never seen it in the states, but it is at my gym here in the UK. I like it. I can do more weight with more control with still free ROM than with DB.

I usually get about 8 hrs of sleep a night; extrenuating circumstances last night.

MJS
02-21-2006, 07:06 AM
Another good lift today. Back and Bi's.

* Lateral Pulldown: 1 x 8 (150)
* Seated Cable Row: 3 x 8 (130)
* Standing Lat Cable Pushdown: 2 x 8 (80)
* Standing Lat Cable Pulldown: 2 x 8 (80)
* Cable Rope Pullup to isolate neck muscles: 3 x 8 (150)
* Deadlift: 2 x 8 (205)
* Good Mornings: 1 x 8 (185)

* Incline Seated DB Curls: 3 x 8 (50s)
* Standing Hammer Curls (with a special bar): 3 x 8 (85)
* Preacher Bench: 3 x 8 (85)

MJS
02-21-2006, 07:07 AM
I really like the results that I am getting with my new routine. I feel a constant pump. It is definitely tiring however, and I think that I have to start sleeping more (>8 hrs/night).

I picked up some Glutamine supplement today as well. Add that to the list.

MJS
02-21-2006, 09:49 AM
Just for kicks, I thought I would post a picture of myself two years ago before I started lifting. I haven't seen this photo since it was taken. My god I was a tiny bitch. My god my hair! Thank god I made some changes. I weighed here about 170.

MJS
02-21-2006, 09:50 AM
Here is one from last August. I weighed then about 195. Since then I have gone up another 10 lbs. I will take an updated pic sometime this week.

http://i42.photobucket.com/albums/e310/ironman2284/megettingbigger.jpg

ddegroff
02-21-2006, 10:10 AM
good work man, quick question whats lateral pulldown? Yeah 8hrs of sleep is most important (even though college seems to get in the way of my sleep).

MJS
02-21-2006, 10:14 AM
Lateral Pulldown = seated lat bar pulldown cable machine. Your typical lat working machine.

ddegroff
02-21-2006, 10:48 AM
thats what i thought, never heard it called lateral pulldown though

MJS
02-21-2006, 11:19 AM
I like lay man's terms.

MJS
02-22-2006, 04:55 AM
Sick, taking the day off.

ddegroff
02-22-2006, 10:01 AM
I like lay man's terms.
hahaha gotcha

John04Civic
02-22-2006, 10:25 AM
Hey man, this is a really interesting routine (echoing others), but your dedication is admirable, keep up the solid work.

And HUGE differences in how you look by the way!

MJS
02-22-2006, 10:33 AM
Hey man, this is a really interesting routine (echoing others), but your dedication is admirable, keep up the solid work.

And HUGE differences in how you look by the way!

Thank you much. I am hoping that my new found diet is going to help even more. Built may have saved my life. I will take some updated pics soon.

MJS
02-23-2006, 03:23 AM
Sick again.. taking another day off... and getting extremely frustrated.

Going to Germany for the weekend. So that's a solid 5 days without the gym. Haven't done that in a while...

MJS
02-23-2006, 03:47 AM
Goals might need to be pushed back. I am going to be away/out of the UK the following dates:

Feb 24-26 Germany / Belgium
March 10-18 Touring Italy
March 29-April 1 Zurich / Geneva / Florence
Leave for US on April 22.

Lot less time than I thought I had originally.. poor planning. We will see what we can do.

ddegroff
02-23-2006, 10:25 AM
a bit of time off will give your body some time to rest. I would do pushups and pullups, and some kind of squats while your out of town. Then while you do have time to lift while at home hit it hard. Also keep the diet in check and you should be good. Have fun traveling!

MJS
02-27-2006, 06:22 AM
Back from Germany. It was one of the most outrageous weekends of my life. Definitely not good for the diet though. It wasn't a "cheat" weekend, it was an all out eat-like-**** weekend. It's interesting, after like eating like that I feel much less energy than I do when eating well and I feel less motivated... not good.

I am also just getting over being sick. The last 5 days have had no exercise what-so-ever. I am exhausted right now, so I am going to eat a tuna sandwich, some chicken, and drink some milk then head out to the gym. Chest and Tri's today... not feeling like a good workout day. I am hoping that it is.

MJS
02-27-2006, 11:39 AM
Not a very good workout today; I think that I am still sick. I came home from the gym and slept for 4 hours. I am completely dehydrated and malnutritioned right now. Not good.

incline DB press: 3 x 8 (50s)
flat barbench: 3 x 6 (225)
1 x 22 (135) close grip
Incline Press: 3 x 8 (205)

tricep pulldown: 3 x 8 (150)
tricep pushdown: 3 x 8 (150)

Short workout. Time to eat and drink.. a LOT.

MJS
02-28-2006, 09:58 AM
Another short workout due to the lingering effects of the illness. I feel absolutely no energy - like mono - but I've already had it. Slept for 11.5 hrs last night, then took a 2 hr nap this afternoon and I am still tired. Odd.

Anyways, the workout: Back and Bis

* Chin-ups: 2 x 8 (bw) Did these today instead of Lat Pulldowns
* Seated Cable Row: 3 x 8 (140)
* One Hand Lat Cable Pulldown: 2 x 8 each side (130)
* Cable Rope Pullup to isolate neck muscles: 3 x 8 (170)
* Back Extensions: 3 x 8 (150)

* Standing Hammer Curls (with a special bar): 3 x 8 (90)
* Preacher Bench: 3 x 8 (90)

Time to eat more. And to sleep more.

ddegroff
02-28-2006, 10:11 AM
nice workout, i haven't done lat pull down in a very long time. I like pullups/chins much better... get better, atleast you are able to workout still.

MJS
03-01-2006, 05:36 AM
Pumped.. just booked a 3 day ski trip to the French Alps.. it's 3/24 to 3/38... unfortunately that is less time in the gym.. but I have an incling that it is going to be a good leg and ab workout .... just a hunch.

MJS
03-01-2006, 06:15 AM
Getting frustrated... gym results still down due to illness.

Workout today:

Squat: 3 x 8 (205)
Arnies: 3 x 8 (60s)

Crunches: 3 x 8
Ball Crunches: 3 x 8
Sit-up Position on Elbows: 1 x 1 minute
Oblique Crunches: 3 x 8

ddegroff
03-01-2006, 09:36 AM
oh man skiing in the alps! i wish i could be there! thats a bummer your still sick, are you giving your body enough rest?

MJS
03-01-2006, 10:07 AM
Yeah I am sleeping a lot and have been generally taking it easy. I am feeling a bit better every day but just can't seem to kick it. Feels like mono, but it can't be... i've already had it.

MJS
03-02-2006, 09:58 AM
resting today

MJS
03-05-2006, 03:11 PM
Had a lazy day today and just sat on my ass eating and doing school work. Back to the gym tomorrow...

ddegroff
03-05-2006, 04:11 PM
haha same here

MJS
03-06-2006, 09:36 AM
Fking bad ass lift today. Those recovery / eat tons days were amazing for this lift.

Today was chest and tri's ... big day, reached a goal.

Chest
*Regular Flat Bar Bench
- 1 x 6, 135 warmup
- 1 x 5, 225 set 1
- was feeling amazing, so I tried a max... 275, my goal bench. Got it, but didn't touch my chest, was 1'' away. Probably could have had it fully... next week.
- 4 x 5, 225 sets 3-6
- 1 x 8, 185 close grip

*DB Flyes
- 3 x 8, 55s

*Incline Machine Press
- 3 x 8, 210

Tris

*Cable Pushdowns
- 3 x 8, 150

*Cable Pulldowns
- 1 x 8, 1 x 6, 150

Pumped that I ''reached'' my goal. Still a month and a half to go until I wanted to reach it.

Time to eattttttt

ddegroff
03-06-2006, 09:59 AM
hell yeah man, nice work! see all those the days when you were pissed that you werent working out, produced one of the best days yet! now when all the newbies ask what to do when they get sick, you'll be able to tell them to rest.

MJS
03-06-2006, 10:13 AM
hell yeah man, nice work! see all those the days when you were pissed that you werent working out, produced one of the best days yet! now when all the newbies ask what to do when they get sick, you'll be able to tell them to rest.

haha, yeah rest is definitely the key... not even when you are sick just in general I think. I've been sleeping very well and I produced a fantasitic lift.

MJS
03-07-2006, 06:51 AM
Another good lift today. Didn't get as much rest last night as I would have liked however; only about 6 hours.

Today was Back and Bi's


* Chin-ups: 2 x 8 (bw) Did these today instead of Lat Pulldowns
* Seated Cable Row: 3 x 8 (140)
* One Hand Lat Cable Pulldown: 2 x 8 each side (130)
* Cable Rope Pullup to isolate neck muscles: 3 x 8 (170)
* Back Extensions: 2 x 8 (150)
* Shrugs: 3 x 8 (150)

* Standing Hammer Curls (with a special bar): 3 x 8 (90)
* Preacher Bench: 3 x 8 (90)

again, time to eattt

ddegroff
03-07-2006, 01:29 PM
* Chin-ups: 2 x 8 (bw) Did these today instead of Lat Pulldowns

nice work, i like chins/pull ups so much better than lat pull downs. Workout looks good man. I didnt get much sleep either last night, about 4am two car alarms started going. no one turned them off for like 35mins or so.

MJS
03-08-2006, 05:46 AM
Man car alarms at 4am .. or anytime during the night .. are the worst.


Today was legs and abs day. I had to stay up really late last night writing an econ thesis so I didn't get an adequate amount of rest again - and it really showed through to my lift.

Legs
* Squats - 1 x 10 135; warmup, 3 x 6 225
* Calf Raises - 3 x 8 245

Abs
* Whole host of things, including oblique work. Too lazy to write it all down.. my journal is going downhill, ha.

ddegroff
03-08-2006, 09:57 AM
its amazing how much school work can get in your way of lifting. Your squats look strong man especially if your tired, good work!

MJS
03-09-2006, 08:35 AM
Well I leave for Italy tomorrow morning at 5 for a week, so I basically kicked my own ass at the gym today. Plus, prior to the gym I failed (i think) an international trade midterm... sweet.

Anyways, heres the workout:

- DeadLifts: 3 x 8, 245
- Barbell Rows: 3 x 8 205
- Cable CrossOvers: 3 x 8 (200 on the machine - didn't feel like it though, just went slow and squeezed).
- Cable Flyes: 3 x 8 200, same deal.
- Cable Straight Bar Curls: killed my bis today by doing a max on level 15 of the machine, and kept going straight through with maxing out until I got to pin 8. So 7 sets of hell. God they burn.
- Tricep Overhead DB extensions: 3 x 8 70
- Chinups: 3 x 6 x bw
- 20 minutes of stationary bike HIIT.

Relieved some stress, I guess. Time to eat then nap. Fking Italy tomorrow

MJS
03-09-2006, 08:35 AM
Oh I forgot an exercise:

- Arnies, 3 x 8,7,6 65s.

MJS
03-18-2006, 05:11 AM
My God Italy is amazing. Spring break was one of the most unreal times of my life. I didn't lift hardly at all though, drank a sh*t load of wine, ate 6 scoops of ice cream a day, and ate a ton of starchy carbs. My body took a beating ... seriously. Without creatine for a week, and that diet, and no working out, I already notice a difference. A lot more fat on my body. It will be gone in 2 weeks but time to get cracking.

MJS
03-18-2006, 05:13 AM
Important: I am switching my routine. It is time to try out the Baby Got Back routine. I have 5 weeks until I go home to the US and only 7 weeks til I go to Las Vegas for a week ... where I have to look good. Lets try it out and see the results... Here is the link to my routine: Baby Got Back (http://www.wannabebig.com/article.php?articleid=255). Follow me along as I reach all my goals... and wish me luck.

MJS
03-18-2006, 05:57 AM
New Routine:

Day 1: Horizontal push pull, calves, and abs
- Rack pulls 5x5 (direct, hard, strength range)
- Bent-over rows 3x8 (hypertrophy range)
- Flat bench 5x5
- Incline dumbbell press 3x8
- Incline cable flyes 3x10-12
- Calves, raises 3x12-20 seated raises
- Abs

Hit: Thick Back, Chest, Calves, Abs, indirect... bis and tris

Day 2: Quad dominant, hamstring accessory. Biceps.
- Full squats 5x5
- Leg press 3x8
- Leg curls 3x12
- Preacher Bench DB Curl 3x8
- Hammer Curls 3x8

Hit: Quads, Hams, Arms, indirect... calves and abs

Day 3: Vertical push-pull, calves, abs
- Chins 5x5
- Hammer high rows 3x8
- Standing Dumbbell Rear Raises 3x10
- Arnies 3x8
- Standing side laterals 3x8
- Standing Calf Raises 3x8
- Flat Bench DB flyes 3x8
- Abs

Hit: Width Back, Shoulders, Calves, Abs, Chest, indirect ... bis and tris

Day 4: Hamstring dominant, quad accessory. Triceps.

- Romanian DL 5x5
- Good Mornings 3x8
- Seated Leg Extensions 3x12
- Dips 5x5
- Tricep Cable Pulldown: 3x8
- Tricep Cable Pushdown: 3x8

Hit: Hams/Glutes, Quads, Tris, indirect ... calves and abs

Also doing HIIT 3x's per week. 20 Minutes, stationary bike.

Here we gooooooooooooo

MJS
03-18-2006, 07:20 AM
The wine and bad food definitely took its toll.

Heres the workout:

- Rack pulls 5x5 205
- Bent-over rows 3x8 185
- Flat bench 5x5 225
- Incline dumbbell press 3x8 70s
- Incline cable flyes 3x10 150
- Calves, raises 3x12 225
- Abs

I am so tired from this workout .. I think its because over break I aveaged 3.2 hours of sleep ... seriously.

Time to eat and rest

ddegroff
03-18-2006, 12:04 PM
3.2hrs of sleep, man that must have been a good break.

MJS
03-19-2006, 01:59 AM
It was an absolutely amazing time. I wish I could do it again. Oh well. On Friday I leave for Maribel, a resort in the French Alps to ski for 5 days. Can't wait. Lifting is taking a beating though. After that trip I leave 2 days later to go to Switzerland and Florence with my girlfriend for 5 days. Could be tough to maintain...

MJS
03-19-2006, 05:32 AM
Okay workout today. Still recovering.

- Full squats 5x5 (205)
- Leg press 3x8 (275)
- Leg curls 3x12 (90)
- Preacher Bench DB Curl 3x8 40s
- Hammer Curls 3x8 40s

ddegroff
03-19-2006, 10:19 AM
i really feel sorry for you, you can't go to the gym but your gonna be in the Alps, i hate you, LOL. Atleast I get to go skiing tomorrow here in the states (its snowing right now!!!). hows the new routine?

MJS
03-20-2006, 05:07 AM
haha yeah, well you enjoy skiing too.

Quick modification to my split: Moving flat bench db flyes from day 3 to day 4, need that extra rest day for the chest.

MJS
03-20-2006, 07:59 AM
Ok workout today.

- Chins 5x5 (bw)
- Hammer high rows 3x8 (185)
- Arnies 3x8 (60s)
- Standing side laterals 3x8 (20s)
- Standing Calf Raises 3x8 (225)
- Abs

M.J.H.
03-20-2006, 05:34 PM
What kind of split are you doing? I've never seen back/shoulders/calves/abs together. :scratch:

MJS
03-21-2006, 01:42 AM
Baby Got Back (http://www.wannabebig.com/article.php?articleid=255)

Scroll up to see my slightly modified routine ... only added 1 chest exercise.

MJS
03-21-2006, 06:57 AM
Good workout today, drank a caffe latte prior to the lift and although I had extreme gas I also had a ton of energy ....

- Romanian DL 5x5 (185)
- Seated Leg Extensions 5x5 (150)
- Dips 5x5 (bw)
- Tricep Cable Pulldown: 3x8 (150)
- Tricep Cable Pushdown: 3x8 (150)
- some misc ab work

Time to eatttt

MJS
03-21-2006, 03:05 PM
Holy crap I ate over 6k calories today .. I love birthday cake.

MJS
03-21-2006, 03:05 PM
and a 24oz filet mignon... yes FILET

brickt.
03-22-2006, 04:48 AM
Hah, shoulda started lurking this journal earlier. Tis cool.

BGB is awesome, duder, GL with it. :thumbup:

MJS
03-22-2006, 05:45 AM
Thanks bud .. yeah its freaking awesome .. my back feels on fire after these workouts, I love it.

Here was todays workout:

Flat bench 5x5 (225,225,205,205,205)
Incline DB press 3x8 (75s)
Cable Flyes 3x12 (pin level 12)

Rack Pulls 5x5 (205)
High Hammer Rows 3x8 (55s)

That's it, I am beat. Time to eat and probably nap. Built, I love your routine.

MJS
03-23-2006, 04:44 AM
Resting today .. internship interview in a couple of hours that I have to prep for, wish me luck.

ddegroff
03-23-2006, 12:45 PM
good luck! workout looks good man. I'm hearing great things about Builts program, might give it a chance over the summer.

MJS
03-24-2006, 02:36 AM
Hitting the gym after eating 4k cals before noon, love it.

MJS
03-24-2006, 05:37 AM
Well I get on a bus in 3 hours for the 15 our ride to the French Alps .. good lord. Sleeping pills will come in handy, as will this ass wooping I gave myself in the gym today:

Arnies 5x5 (60s)
OH press 3x8 (185)
Incline DB lateral raises 3x10 (25s)
Shrugs 3x8 (315)
Bent over rows 3x10 (80 - DB)
Chinups 5x5 (bw)
Incline Hammer Curls 3x8 (40s)
Inline Reg Curls 3x8 (50s)
Tricep Pulldown 3x8 (150)
Tricep Pushdown 3x8 (150)
Flat Bench 5x5 (225)

Freaking awesome lift, definitely lifted too much but I won't be back to the gym for 5 days.

I skipped legs and abs for one reason ... 5 days of skiing the freaking french alps!

MJS
03-28-2006, 04:34 AM
Well, needless to say, skiing the alps was one f*cking hell of a good time. My quads and hams haven't burned like that in ages. So, I won't be lifting legs this week.

On thursday, my girlfriend and I leave for Zurich and Florence for 5 days. Should be nice. Will only be able to do BW workouts there though .. and some ugh, cardio.

Parents called the other day and surprised me with a trip to Jamaica for a week at the end of april. I get back from Europe on the 22nd, leave for Jamaica 4am on the 23rd. Will be tired but oh well.

But, this raises some interesting concerns in terms of my routine. Beach in 3.5 weeks means that I have to do a quick cut to get looking a-okay for the beach. I am still going to use BGB to do it, just going to change up my diet and add 4 days of HIIT. No more 4500 cal days .. more like 3250. Darn.

MJS
03-28-2006, 05:59 AM
Great lift today even thought I am tired from my trip.

Modified routine this week as I only have 3 days to lift.

Chest
-Flat Bench 5x5 225 (going to try 230 next time)
-Incline DB Press 3x8 70s
-Cable Flyes 3x12 90lb each side

Back
-Rack Pulls 3x8 225
-BB Rows 5x5 165

Triceps
-Tricep Cable Pulldown 3x8 150
-Tricep Cable Pushdown 3x8 150

Too tried today for HIIT. Tragedy.

Time to eat.

MJS
03-29-2006, 03:56 AM
Instead of cutting for the next 3 weeks til Jamaica, I am just going to eat 100% clean. No more, oh, just 1/2 a Mars bar, or just 20 jelly beans. This way hopefully I will keep on almost all of my LBM and get a bit more tone.

MJS
03-29-2006, 05:17 AM
Back
-Chins 5x5 bw
-Back Extensions 3x8 150
-Shrugs 3x8 225
-Lat Pushdowns 3x8 70
-Rope pullback to isolate traps 3x8 180

Abs
-Leg Raises 3x8 bw
-Machine Crunch 3x8 120
-Crunches 3x8 bw

MJS
03-29-2006, 08:47 AM
Today I've already eaten 4700 cals, its only 445, and I have a spring dinner buffet to go to tonight which is going to be another 2000 cals easy. I am a bottomless pitt right now and I am going to have to eat even more because I am leaving for switzerland tomorrow and I have food that needs to be eaten. Its going to be a 8k cal day, woo hoo

ddegroff
03-29-2006, 10:43 AM
god, even more envy! while your enjoying your 8k im eating my measly 2k. Workouts look good, have fun with the swiss!

MJS
03-30-2006, 01:42 AM
Eat more man!

Packing for swiss ... leaving in t -4 hours. Gotta lift first.

MJS
03-30-2006, 03:26 AM
Awesome lift today, hit a personal record.

Chest:
Dips 5x5
Flat DB flyes 3x8
flat DB press 1x1 120s. (Was feeling it even though I was sore, and this was after dips and flyes... gotta try again in a week after just 2-3 sets of warmup) PR
Shoulders
Arnies 3x8,8,6 60s
Lateral Raises 3x8 25s
Legs
Squats 5x5 235
Leg Curls 3x12 150

Time to go to switzerland, talk to ya'll (or just YOU journal) on Monday.

ddegroff
03-30-2006, 01:59 PM
thats a pretty nice workout you've got there. have fun skiing!!:thumbup:

MJS
04-03-2006, 09:59 AM
Modifying the routine to try to bulk the chest and keep the arms where the are. Get the bod in proportion.

Day 1: Horizontal push pull

- Rack pulls 5x5 (direct, hard, strength range)
- Bent-over rows 3x8 (hypertrophy range)
- Flat bench 5x5
- Incline dumbbell press 3x8
- Incline cable flyes 3x10-12
- 20 min HIIT


Day 2: Quad dominant, hamstring accessory. Calves.

- Full squats 5x5
- Leg press 3x8
- Leg curls 3x12
- Standing Calf Raises 3x8
- Calves, raises 3x12-20 seated raises


Day 3: Vertical push-pull, abs
- Chins 5x5
- Hammer high rows 3x8
- Standing Dumbbell Rear Raises 3x10
- Arnies 3x8
- Standing side laterals 3x8
- Abs

Day 4: Hamstring dominant, quad accessory.

- Romanian DL 5x5
- Good Mornings 3x8
- Seated Leg Extensions 3x12
- Dips 5x5
- 20 min HIIT


Modified BGB alot, hope Built isn't mad. We will see how this plays out.

ddegroff
04-03-2006, 11:52 AM
modifying routines to your liking is what sets you apart from the rest. To be able to adjust the routine to what works for YOU is huge. I'm sure Built won't care.

MJS
04-04-2006, 04:50 AM
I agree completely. I think this routine is going to work out nicely for me. Done travelling until I go home to the US on the 22nd of April then leave 4am on the 23rd to go to Jamaica for a week. 17 days to get as cut as possible so I am going to up the HIIT. Probably lose about 4 pounds, maybe more, but cut I will be. Already have a strong 6 pack so I don't have much cutting to do.

MJS
04-04-2006, 04:51 AM
Oh also, for anyone living in the UK, Sainsbury's "Be Good To Yourself" Lasagna is a banging pre-workout meal. Tasty as hell and a suffice amount of carbs and proteins. Check it out.

MJS
04-04-2006, 04:52 AM
I forgot... I tried doing HIIT with a punching bag yesterday for the first time. My god it was tiring. After 5 minutes I had to stop because I couldn't lift my arms. New admiration for pro boxers. I've fought before but non stop swinging at varying speeds and intensities is tough. I switched to Jump rope for the rest of the 10 min.

MJS
04-04-2006, 07:21 AM
- Rack pulls 4x6 315 .. PR
- Bent-over rows 3x8 185
- DB Flat bench 5x5 95s
- Incline machine press 3x8 225
- Incline cable flyes 3x16,14,12 90 each side

good lift today

ddegroff
04-04-2006, 10:09 AM
awesome job on the rack pulls! wow hiit on a punching bag that would be tough. I did mine on a rowing machine the other night, worked pretty well.

MJS
04-04-2006, 03:54 PM
Thanks man. The punching bag was very tough, I liked it though. I find the rowing machine very difficult.

MJS
04-04-2006, 03:55 PM
I just had a mcflurry with cadburry mini eggs - freaking amazing. Had to share.

MJS
04-05-2006, 01:55 AM
Have averaged only 5 hours of sleep the last 6 nights ... starting to wear on me

MJS
04-05-2006, 05:31 AM
swapping day 2 with day 3 this week - legs are tired.

MJS
04-05-2006, 07:36 AM
Decided to stick with legs today at the gym after all...

Squat: 1x8 WU, 3x6 WS 225
Leg Press: 3x8 225
Calve Raises: 3x12 315
Leg Curls: 3x8 135

Legs burn, need food.

ddegroff
04-05-2006, 10:14 AM
wow mcflurry with cadberry eggs! that must be a europe thing, never seen them here in the states. I always think about swaping my days, but when it comes down to it, it just stays the same. Nice workout!!

MJS
04-05-2006, 05:03 PM
Yeah it's only over here in the UK as far as I know. It was amazing.

MJS
04-05-2006, 05:04 PM
Tonight I had 9 Stellas.. still typing fine so I assume it wont affect my gains. Even if it does who cares i'm f*cking feeling great

p.s. this sentence took about 8 minutes to type error-free.

MJS
04-06-2006, 02:42 AM
haha I forgot about writing that last night ...


Get to go to the gym early today for a change since class has been delayed to a 3pm start. Goes til 6....

Then I have a 3rd round interview for an internship this summer at 7pm. Things are looking well, wish me luck.

MJS
04-06-2006, 06:19 AM
good workout:

Back:
- Chins 5x5 bw
- Rope Pullback (my own exercise to isolate traps and rear delts, works wonders) 3x8 220
- DB Hammer Rows 3x8 ea 85s

Shoulders:
- Arnies 8,8,7 65s .. shoulders are BURNING
- OH Rack Press 5x5 185
- Standing Dumbbell Rear Raises 3x10 20s

Abs are being moved til tomorrow - I am freakin sore.

ddegroff
04-06-2006, 08:36 AM
nice workout, WTF is a Rope Pullback? good luck on your interview, man interviews make me nervous.

MJS
04-06-2006, 10:40 AM
haha okay, rope pullback is this.

You go to the cables. If its an adjustable put it all the way to the floor, if not use the bottom cable. Take a rope (like the one used for triceps) and attach it. Pick up the rope and stand facing the cable straight up and down. Holding the rope with both arms pull back until your hands are on either side of your waist and squeeze. You feel it big time in your traps and delts. Works better than anything else I've tried.

Interview in T-1 hr. should be the last one.

MJS
04-07-2006, 07:28 AM
Rest day. Paper to write for a international trade class. Third round interview went well - I think. Should find out in about a week whether or not the job is mine.

MJS
04-08-2006, 04:19 AM
Taking another rest day. Went clubbing last night and am feeling the effects ... time to drink a lot of water, eat a lot, pop a multivitamin, take some motrin, and sulk that I have to feel like sh*t today.

MJS
04-08-2006, 11:55 AM
Played 4 hours of backyard football today, bruised my hand pretty bad.. the swelling is starting to go down but lifting could be hard tomorrow...

MJS
04-09-2006, 05:44 AM
very sore from backyard football - resting and eating all day - Monday will be a good lift.

MJS
04-10-2006, 07:35 AM
Back at it:

DB Flat Press 3x5 110s
BB Flat Press 2x5 225 (to finish the DB, shoulder was feeling weak)
Incline Machine Press 3x8 205
Cable Flyes 16,14,12 90 ea side
Good Mornings 5x5 185
5 min HIIT

MJS
04-11-2006, 07:16 AM
Back at it again, no pun intended.

Chins 5x5 bw (adding weight next time)
Lat Pulldowns 3x8 180
DB Rows 3x8 85s
Shrugs 5x5 275
Rope pullbacks 3x8 180 (don't ask what these are scroll to page 4 and find your answer).

Backs on fire I love it. Abs tomorrow as a rest day.

ddegroff
04-11-2006, 10:42 AM
Good workouts man! I'm feaning to hit the gym this afternoon. Still surprised your doing lat pulldowns as opposed to chins :scratch:. (don't worry i know what your pullbacks are)

MJS
04-11-2006, 01:29 PM
I am doing chins too. I am just trying to rip lats down a bit more.

ddegroff
04-11-2006, 03:10 PM
right on, thats right (i think i knew that and thats why i never said it before).

MJS
04-12-2006, 08:23 AM
Today's workout: Abs and HIIT

Rope Cable Crunch 3x10 180
Situp on Decline Bench 3x12 bw+45
Machine Crunch 3x12 120
Table 1x1min
Oblique Table 1x30sec ea side
Crunches 3x8 bw
Oblique Crunch on Swiss Ball 3x8 ea side

5 minutes on speed bag
5 minutes regular bag (20 second punching/non-punching intervals)
20 minutes HIIT on Eliptical (1:30 low rpm, :30 high rpm - 10 intervals)

Getting ready for Jamaica. For the next 10 days I am going to be restricting my diet and replacing a lot of meals (3 a day) with a protein shake and olive oil (first one in the morning will have oats). Going to restrict cals to 3500 cals, dropping about 1000 from my norm. Quick cut wont do much but it's a mental thing.

MJS
04-13-2006, 03:39 AM
Went tanning this morning to start prepping for Jamaica. Was a bit nervous going in but man it was fun. So relaxing that I fell asleep on the bed. Tons of dudes there too so I didnt feel out of place. In fact, I think there may have been more men than women.

MJS
04-13-2006, 03:35 PM
This journal is FUBAR. My new goals and routine are posted in my new journal. Check it out here and keep following my progress: http://www.wannabebigforums.com/showthread.php?p=1350515#post1350515