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DumbellDude
03-15-2006, 11:28 PM
OK - here goes.
Changed my entire program to a 3-day split and following WWB1 now. Since my gym has very basic equipment (provided by my employer for a minimal fee) I substituted some excercises (i.e. military press with dumbell press).

Monday 3/13/06
150 lb, sleep 7h

Bench Press 125x8 132x8
Incl DB Press 35x10 45x6
Dips BWx8 x9
Pullodown 100x8 112x7
DB Deadlift 55x9 60x8
Row 162x8 170x7
DB Shrug 55x14 60x16

3,783cal (F/C/P=115g/416g/243g)

Wednesday 3/15/06
150lb, sleep 5h:(

DB Squat 40x8 45x8
Leg Press 250x9 275x9 287x10
Leg Curl 150x8 162x7
Stiff Leg DB Deadlift 50x9 55x8
Sanding Clave Raise (single leg) 35x10 40x10 40x10

3,361cal (FCP=104g/420g/184g)

DumbellDude
03-16-2006, 10:09 PM
Thursday 16 March 2006
151lb, sleep 5h

Gym - Did 20 min of running. Did not enjoy it realy, I just hate cardio for some reason. Especially being inside on a treadmill... Maybe run outside next time.

3,625cal (F/C/P=139g/382g/206g)

DumbellDude
03-17-2006, 06:38 PM
Friday 17 March 2006
152lb, sleep 6h

Shoulders/Triceps/Biceps
Seated DB Press: 25x8 30x6 35x3
Lateral Raise: 25x8 30x6 30x6
Upright Row: 35x8 40x6 45x3
Tricep Ext. (machine): 100x8 110x5 115x4
Seated DB Ext.: 50x10 55x7
Bicep Curls (machine): 90x7 100x5 115x4
Hammer Curls: 30x8 35x4+30x4 35x3

3,967cal (F/C/P=160g/380g/264g)

DumbellDude
03-20-2006, 06:23 PM
Monday 20 March 2006
152lb, Sleep 6h <-- Should get more

Had a really good workout. Increase in reps for Incl. bench and DB Deadlift.

Chest/Back
Flat Bench: 125x9 137x5
Incl. DB Bench: 40x9 45x9
Dips: BWx10 BWx8
Pulldown: 100x8 112x9
DB Deadlift: 55x10 60x10
Row: 175x8 175x6
DB Shrugs: 60x15 60x15

Diet
M1. oat, bagel, cheese
M2. pasta w/ meat sauce, orange, cottage cheese
M3. protein shake, banana
M4. chicken breast, rice, salad w/olive oil
M5. protein shake

3,700 cal (F/C/P=87g/459g/273g)

Still don't see increase in bodyweight, but I think bodyfat goes down - I'll have to measure at gym. Still I'm on this diet for about a week only, so it may take some time. Any ideas?

DumbellDude
03-21-2006, 09:13 PM
Tuesday 21 March 2006
Sleep 5h :(, 151lb

Gym
Day off

Diet
M1. Oatmeal, banana, turkey sandwich
M2. Pasta w/ meat sauce
M3. Yogurt, turkey sandwich, orange
M4. Beef sandwich
M5. Turkey sandwich, tomato salad w/olive oil, nutella + strawberry jam on bagel

4,263cal (F/C/P=153g/476g/248g)

Will sleep >7 hours tonight :)

DumbellDude
03-22-2006, 06:38 PM
Wednesday 22 March 2006
Sleep 7h!!!! Weight 152lb

I decided to add a third set in most exercises of the WBB1 routine. For two reasons: (a) the gym where I go has limited weights (dumbells - up to 60lb, machines, and bodybars), and (b) in most cases I can do 8 reps in the second set with the maximum weight.
Am I doing the right thing to put a third set on my routine? Comments are very welcome.

Anyway, I had a good workout and felt awesome afterwards!

Leg Workout
Squat:102x10 126x8 126x7
Leg Press: 250x10 275x10 295x8
Leg Curl: 150x7 162x7 175x4
Stiff Legged DB Dead: 55x10 60x9 60x8
Single Leg Standing Calve: 40x10 40x10 45x10 45x10

Diet
M1- Egg whites sandwich, milk
M2- Yogurt, banana
M3- protein shake, banana
M4- chicken breast w/rice
M5- protein shake, orange

3,497cal (F/C/P=75g/435g/269g)

DumbellDude
03-23-2006, 07:23 PM
Thursday 23 March 2006
Sleep 7.5 hours :):):), Weight 150.5lb :eek::eek::eek:

Gym
Day off from weights.
Bike 20 min. Abs.

Diet
OK. My weight is going up and down couple of pounds. Probably adapting to my new diet? I am eating plenty (?) of calories [according to fitday daily averages for the past week are: 3869cal , 122g fat (29%), 448g carbs (45%), 240g protein (25%)]. Calories burned: 3019 (fitday), 2550 (formula 17cal/lb of bodyweight). That's a surplus of 850cal/day. Am I doing something wrong?

M1 (woke up late so no proper breakfast) - 2 bagels, 2 cream cheese packs, 2 jam packs
M2 - 6oz beef with 2 cups of rice, banana
M3 - slice of pizza and philly cheesesteak (VERY unhealthy)
EDIT: M4 - banana, orange
EDIT: M5 - protein shake

EDIT: 3,987cal (F/C/P=129g/483g/225g)

DumbellDude
03-25-2006, 08:58 AM
Friday 24 March 2006
Sleep 5 hours, 152lb

Gym - Shoulders/Triceps/Biceps
I was very energized. Had a realy good time in the gym and felt a nice pump esp after biceps hammer curls. Overall, went up on reps or weight on all exercises. I was glad to see my biceps excersises went up as well - this is a very dissapointing lagging part. Have to pay attention on the form of the DB triceps extensions, as I don't think I achieve full range of motion.

DB Press: 25x8 30x8 35x4
Lat Raise: 25x8 30x6 30x6
Up Row: 35x8 40x6 45x3
Machine tricep extensions: 105x8 115x6 120x3
DB extensions: 50x8 55x7 60x6
Machine bicep curls: 90x8 100x6 105x3
Hammer DB curls: 30x8 35x5 35x4
Cable Pulldown: 37x10 37x8
BB Curl: 36x10 36x10

Diet
M1 - oatmeal, 8oz milk, egg sandwich
M2 - turney sandwich, banana (2h pre workout)
M3 - protein shake, banana
M4 - steak sandwich, 16oz milk

Missed M5 and M6 :( because I went to sleep. I was very tired from whole week.

2,808cal (F/C/P=110g/255g/200g) VERY BAD !

DumbellDude
03-25-2006, 09:06 AM
Saturday 25 March 2006
Slept 12 hours and feel great! Weight 153lb

Today is a day off from gym. I will post weight and diet at the end of the day.

Diet
M1 - 4 egg whites, turkey/cheese candwich, 16oz milk
M2 - turkey/cheese sandwich, 16oz milk
M3 - 2 lamb chops, 1 cup rice
M4 - 6oz stewed beef, 2 cups rice, 1 piece chocolate fudge pie
M5 - 16oz milk, 1 orange

3,666cal (F/C/P=160g/345g/205g)

DumbellDude
03-27-2006, 08:17 PM
Monday 27 March 2006
Sleep 9h, 150lb

Gym - Chest/Back
Measured %bf with calipers in gym: 17.8%, down 2% in two years.
Bench Press: 132x9 145x7 150x6
BD Incline Press: 45x9 50x6 50x7
Dips: BWx9 x10 x7
Pulldown: 112x7 120x7 125x5
DB Dead: 60x10 x10 x10
Row: 175x8 180x5 180x5
DB Shrug: 60x15 x15 x15

Diet
M1 - Bagel, 2 whole fried eggs, sausage, 16oz 2% milk
M2 - Turkey sandwich, orange (pre workout)
M3 - protein shake
M4 - beef, bread, fries
M5 - pasta with meat sauce
M6 - turkey sandwich, 16oz 2% milk

4,197cal (F/C/P=158g/401g/288g)

DumbellDude
03-29-2006, 09:27 PM
Wednesday 29 March 2006
154lb :) 6h sleep

Gym
Workout was great with increases in weight lifted in all exercises.
Squat: 102x10 126x10 126x10
Press: 275x10 287x10 300x10
Curl: 150x10 162x8 175x7
Stiff Leged DB Dead: 60x10 60x10 60x10
Single Leg Standing Calves: 45x10 45x10 45x10 45x10

Working on getting started to a new gym next month. The one I'm currently at, is provided by my employer and has only basic equipment.

Diet
M1 - 16oz 2% milk, oats
M2 - pasta with meat (pre workout)
M3 - protein shake
M4 - 8oz steak, mashed potatoes, string beans, bagel, nutela, jam
M5 - protein shake w/24oz 2% milk

4,223 cal (F/C/P = 121g/495g/290g)

DumbellDude
03-30-2006, 09:27 PM
Thursday 30 March 2006
Sleep 5 hours

I am in Cincinnati for a meeting. Today was day off, but I will not be able to workout tomorrow. I'll go to the hotel gym on Satusday. Diet is always challenging during buisness trips. Here it is:

M1 - 2x eggs, bagel, milk
M2 - whopper, original BK chicken sandwich
M3 - banana, protein bar
M4 - 14oz steak, mashed potatoes, green beens, beer
M5 - banana, protein bar

4,438cal (F/C/P=195g/347g/265g)

DumbellDude
03-31-2006, 09:41 PM
Friday 31 March 2006
Sleep 7 hours

Meeting keeps me busy all day - No time for gym today (the hotel gym closes at 9pm :( ). One reason I hate meetings is that you never have enough time to eat enough. Breakfast was very basic. I noticed a breakfast bar across the hotel, so I guess I'll be going there for breakfast tomorrow morning. Since lunch was buffet style, I took as many chicken breast pieces as possible on my plate. Dinner was not a buffet :( Went back to my room and ordered a burger with fries and milk. After the first bite I was in heaven!!!
Here's my worst meal plan ever:

M1 - Bagel, butter, jam, coffee x2, cappuccino
M2 - 4 chicken breasts, baked potatoes, salad, tiramisu
M3 - potato chips, banana, protein bar, coffee x2
M4 - chicken breast, rice, salad, coffee
M5 - cheeseburger, fries, mayonaise, milk

Fitday gives me about 3,638 calories : 155g Fat, 399g carbs, 172g protein

deeder
03-31-2006, 11:12 PM
The last workout you had looks pretty solid man! Keep bumping up those weights!!!

Diet looks good but a little slack this last day (meh... you're outta town, it's hard to do)

They won't let you in the gym at all after 9 at the hotel? I work at a hotel and our guests have 24hr access to the gym... granted it is about as big as my bedroom :p

DumbellDude
03-31-2006, 11:32 PM
deeder - Thanks buddy! And you're the first to sign my journal :)

Hotel gym was closed at 8:30pm on Friday actually!!! I would not mind a bedroom-sized gym right now! All this coffee....

Need to pay attention to the diet during working hours (with my work it's easy to loose track of time). I averaged my fitday for the last 2 weeks: 3,589cal 133g fat 369g carb 225g prot. I'll try to increase the carbs a bit to about 400g. As I mentioned in some other post I've been working out for about 4-5 years but was on a caloric deficit, thus no growth. Hope this will change with the new diet and see some real muscle gains! When I get back home I'll look for a new gym - I feel I can't get much out of my workouts in the gym I am right now.

deeder
04-01-2006, 10:52 AM
Real ****ty about the hotel gym bro. It seems like you've got everything you need to put on some good solid mass! Good luck with the search for a new and better gym!

Davidelmo
04-01-2006, 11:20 AM
Keep up the good work.

Congrats on starting a decent routine and solid diet.

DumbellDude
04-01-2006, 02:33 PM
davidelmo - thanks, seing my weight going slowly up is encouraging - I thought I couldn't put some weight. I thought I was eating enough, which apparently I didn't. Finally, everything is possible.

deeder - philly sports clubs has one week free trial, bally total fitness has two. They are both close to my place. I'll take my time choosing between those two.

Saturday 1 April 2006
Slept 7 hours, Weight 155lb (I promise... this is not April fool's joke... I did gain one whole pound since Wednesday!)

One more day to the meeting. Tomorrow I'm going home! Went to the hotel gym which was pretty decent.

Shoulders - Biceps - Triceps
Seated DB Press - 30x7 30x6 30x5
Standing Lat Raise - 20x9 25x6 25x7
Upright row (EZ bar) - 50x6 60x5 70x5
Smith mil. press - 20x8 40x5 40x5 (still wonder why I didn't do these first)

Sculls (EZ bar) - 30x8 35x8 40x6
Overhead DB extensions - 50x8 55x7 60x5

Curls (EZ bar) - 30x8 35x8 40x6
Hammer DB curls - 30x8 35x5 35x4

Diet
M1 - Bagel, slice of butter pound cake, cream cheese 6oz, jam, coffee
M2 - 6oz chicken breast sandwich wrap, potato chips (ughhhh), protein bar (pre-workout)
M3 - protein bar, banana
M4 - 6oz baked salmon, 6oz beef filet, 2 potatoes, asparagus, carots, 2 glasses red wine
M5 - chocolate cheese cake, coffee, protein bar

4,191cal, 177g fat, 367g carbs, 259g protein

DumbellDude
04-03-2006, 07:49 PM
Sunday 2 April 2006
Between meetings, airports and dinning out, this was not an ideal diet.

M1 - Bagel, cream cheese
M2 - Chicken quesadillas, beef buritto
M3 - Sushi, salad, 1 glass wine, desert

3,357cal (156gFat, 286gCarb, 164gProt)

Monday 3 April 2006
Missed my workout in the current gym, went to the new gym with the free 1-week trial, BUT they want me to have make an appointment first with the memberships people :mad: WTF - why they don't say that on their website? I am sooooooo pissed off.

M1 - 3 egg whites, bagel, cheese, 16oz 2% milk
M2 - same as M1
M3 - ham/cheese sandwich, whole grain chips, 8oz 2% milk, banana
M4 - protein shake
M5 - 8oz beef steak, 2 baked potatoes, mixed green salad, olive oil, bagel, nutela, jam

4,017cal (135gFat, 435gCarb, 261gProt)

MJS
04-04-2006, 04:48 AM
I take it your goal is to shed a bit of fat and add LBM til you are 200 like most people here, correct?

If I could make three suggestions:
1) Eat more. Clean foods - try to hit 5k cals - I know you are close to that but every calorie helps. If you are lifting you WILL shed fat if you eat CLEAN.
2) Sleep more. You sound like a working man so I know it is probably tough. Try for 7 hrs a night though - your body needs rest like a fish needs water.
3) If you have time, try to do some HIIT. Twice a week if you are trying to trim down that fat a bit. Read up on HIIT here: www.hiit.com.

Good luck man I look forward to seeing your progress. Remember your diet is what is going to make you gain / lose weight, be big / small, so you should spend a lot of time researching it.

DumbellDude
04-04-2006, 07:35 PM
^^^
ironman2284 - Absolutely right on my goals man. Thanks for the suggestions. I totally agree on the diet and sleep. I too have the feeling that I should make it to the 5kcal mark. I just started tracking my food 3 or 4 weeks ago on fitday and it helped a lot. More sleep would be great! I'll look into the HIIT.


Tuesday 4 April 2006
152lb, Sleep 7 hours

Gym - Chest/Back - still at workplace gym
bench press - 137x9 150x6 157x2
incl DB bench - 45x9 50x6 50x6
dips - BWx8 BWx8 BWx7
pulldowns - 112x7 120x7 125x4
DB deadlift - 60x10 60x10 60x10
machine row - 175x8 180x7 185x6
DB shrugs - 60x15 60x15 50x15

Diet
M1 - 2 egg whites, bagel, 8oz 2% milk
M2 - same as M1
M3 - protein shake, 24oz 2% milk
M4 - 3egg whites, 1 whole egg, bagel, 16oz 2% milk
M5 - 6oz tuna steak, 2 potatoes, 1tblsp olive oil, mixed green salad

3,877cal (F/C/P=123g/430g/254g)

DumbellDude
04-05-2006, 08:15 PM
Wednesday 5 April 2006
153lb, 6h sleep

Day off from workout
Diet
M1 - bagel, reduced fat cheese, turkey, 16oz non-fat milk
M2 - same as M1
M3 - egg salad sandwich, banana
M4 - protein shake w/ 24oz 2% milk
M5 - 8oz beef steak, 1 baked potatoe, 16oz 2% milk, kit-kat

4,217cal, 147g fat, 423g carbs, 293g protein

MJS
04-06-2006, 02:41 AM
Good workouts man, keep it up :thumbup:

Clifford Gillmore
04-06-2006, 04:20 AM
Looks like your weight fluctuates a little bit, but keep going!

DumbellDude
04-06-2006, 07:17 PM
ironman - thanks buddy

risk - yes the weight fluctuates. I am still trying to figure out the whole diet thing. I hate myself when I miss a meal at work. One of these days I'll get it right though.

Thursday 6 April 2006
153lb, 5h sleep

Legs

DB Squat
45s x 10
50s x 6
50s x 6

Leg Press
275x10
287x10
300x10
250x10

Leg Curl
162x10
175x8
187x4
87x15

Stiff legged DB deadlift
3x 60s x10

Standing Clave Raise
45x10
45x10
50x10
50x10

Diet
M1 - bagel, cream cheese, jam, butter, 16oz 2% milk
M2 - same as M1, except 8oz whole milk
M3 - spagetti with meat sauce
M4 - banana, kit-kat (pre workout)
M5 - protein shake (28oz 2% milk)
M6 - 8oz steak, 2 baked potatoes

Clifford Gillmore
04-07-2006, 05:13 AM
No excuse to miss meals if you make up a MRP or weight gainer shake and keep it in a cooler/fridge, that helps me alot.

DumbellDude
04-08-2006, 10:30 AM
risk - thanks for the advice man, i'll keep that in mind

Friday 7 April 2006
153lb, slept 10 hours

Shoulders/Triceps/Biceps

Seated DB Press
25s x10
30s x8
35s x5.99999 (realy struggled on that one)

Standing Lat raises
25x10
30x7
30x6 (have to check my form)

Uptight Row (DB)
35s x9
40s x7
45s x3

machine tricep extensions
105x9
115x6
120x4

overhead DB extensions
50x10
55x8
60x6

Cable pressdown
37x10
37x9

machine preacher curls
90x9
100x7
105x3

hammer curls
30s x9
35s x6
35s x5

DB curls
20s x10
25s x10

overall - felt pretty strong. I was very satisfied to see the weights/reps go up a bit on shoulders and biceps

Diet (sucked, had lunch/dinner out with coworkers and friends!)
M1 - 16oz 2% milk, beagel, 2 egg whites, cheese, turkey
M2 - apps; fried calamari, baked vegetables, minestrone soup - main dish; spagetti with meat sauce - desert
M3 - banana, protein shake (post workout)
M4 - chicken wings, 10oz burger with cheese, fries, beer :alcoholic

4,539cals (4 beers = 10% cals from alcohol), 179g fat (ughhh), 398g carbs, 228g prot

DumbellDude
04-10-2006, 04:58 PM
Saturday 8 April 2006
10h sleep, 153lb

2961cal, 105g fat, 311g carbs, 195g protein

Sunday 9 April 2006
10h sleep, 153lb

3740cal, 103g fat, 447g carbs, 259g protein

DumbellDude
04-10-2006, 04:59 PM
Monday 10 April 2006
5h sleep, 154lb

Chest/Back
Incl DB Press
45s x8
50s x8
55s x6

Press
137x8
150x7
157x6

Dips (very slow)
BWx6
BWx6
BWx8

Pulldown
112x7
120x6
125x6

DB Dead
60s x10
60s x10
60s x10

Machine Lat Row
175x9
185x8
192x7 :):):)

Shrugs
60s x15
60s x14
60s x16

DumbellDude
04-12-2006, 08:42 PM
Wednesday 12 April 2006
5 hours sleep, 152lb :(

Well, work sucked! However, the day ended fantastic since I had my first workout in the new gym.... I am very happy about that! The gym is huge, plenty of equipment, not crowded. Everything run smoothly. Workout took more than usuall since I had to get familiar with the layout of the place and with the new machines.

Legs

Squat
95x8
115x8
135x6
155x6
165x4

Press (+ platform weight)
90x10
180x8
230x7
270x7

Curl (this was a weird machine, had 3 torque positions for the weight, one with max resistance at the middle, one at the begining, and one at the end of the ROM, got it after couple attempts, very different from the standard seated cable leg curls I used to)
45x8 (middle torque)
45x8 (begining)
45x8 (end)
70x5 (middle)
70x5 (begining)

Stiff Leg Deads
95x8
145x8
165x6
185x3 (my puny little hands gave... could pull at least two more reps... need straps)

Seated Calf Raises (this HURT!)
45x8
55x10
70x10
80x10
90x10

DumbellDude
04-13-2006, 11:09 PM
Thursday 13 April 2004
153lb, sleep 7h
Day off from gym

Diet
M1 - oats, 16oz 1% milk, bagel, cream cheese, jam, butter
M2 - pasta with meat sauce
M3 - banana, protein bar
M4 - roast beef sandwich, fries
M5 - chicken with baked potatoes

3,557cal, 135g fat, 345g carbs, 236g protein

MJS
04-14-2006, 03:26 AM
Good rest day diet DBdude

DumbellDude
04-14-2006, 08:35 PM
Friday 14 Arpil 2006

MJS - thanks man. had a crazy workload this week. i am amazed that i did not forget to eat properly! next week is going to be the same since i have a deadline for a grant application coming soon

Second workout in the new gym... it's awesome!

Shoulders/Triceps/Biceps

Military Press (Smith machine)
50x8
60x6
70x5

Seated DB Press
25x8
30x6
30x6

Standing Lat Raise
25x8
25x8
25x7 (form close to perfect, holding at the DBs for two seconds)

Narrow Grip Bench
95x6
95x6
105x5

Sculls
45x8
55x7
55x7 (perfect form)

Overhead DB extension
50x8
55x7
60x3

Cable Pressdown
30x12
40x10
50x9

(tris were destroyed after that)

BB Curls
55x7 (EZ bar)
60x6 (str8 bar)
60x6 (str8 bar)

Hammer Curls
30x9
35x5
35x4

Decline Ab crunches
BW x12 x3

Tomorrow I will do light cardio

DumbellDude
04-15-2006, 02:36 PM
Saturday 15 April 2006
154lb, 8h sleep

Abs (decline w/20lb ball, 10x5)
Bike 15min cardio @147bpm

MJS
04-16-2006, 02:07 AM
A lot of people here find High Intensity Interval Training (HIIT) to be more effective than straight cardio. If you want, take a read here: www.hiit.com. They say that it burns more fat than muscle this way, and the effects last longer - into times when you are eating.

Other than that, you're looking mighty strong for just starting - keep it up man.

Also, where in Phili? I am from Bucks County, just north.

DumbellDude
04-16-2006, 12:10 PM
mjs - thanks. i've been reading a bit about hiit, so i definately want to try it. since I now moved to a new gym which is open weekends and all holidays, i can have a day for that (so M-W-F weights, Tu-Th-Sun off and Sat for hiit).
i like that fact that now i'm not limited on weights and equipment(old gym was from my employer and had DBs up to 60lb, no BBs, no squat rack, no bench - for squats i was either doing DBs or asking the manager to load me with 4 bodybars!). i was kind of impressed that i was able to do 185lb SLDL - you don't know what you're capable of doing unless you try it! now i'm hungry for MORE !
i live in center city philadelphia and work at the borders of philadelphia and montgomery county (fox chase)

DumbellDude
04-17-2006, 07:46 PM
Monday 17 April 2006
Sleep 5hours, 153lb

Chest / Back

My bench sucks. I felt like the weakest guy in the gym (probably was the weakest guy in the gym). Here's what I did.

Flat BB Press
115x8
135x5
125x7
117x7

Incline DB Press
45x7
45x7
457x

Assisted Dips
BWx5
-10x6
-10x5

Chinups
BW-30 x8
-20 x6
-20 x5

BB Deadlift
135x8
155x8
175x8
195x5
215x6 (straps)

BO BB Row
95x10
115x7
125x5

Shrugs
60s x10
65s x7
65s x10
70s x10

Diet is going OK @about 3500cal - once workload is less I will start tracking with fitday again.

DumbellDude
04-18-2006, 11:24 PM
Tuesday 18 April 2006
Sleep 9 hours :) , naped 2 hours in the evening, 154lb

Day off from gym - yesterday's workout killed my back, i'm sooooo sore :)

Diet
M1 - 2cups 1% milk, ham/cheese sandwich
M2 - baked chicken w/potatos, tomato, olive oil, white bread, nutella
M3 - 1/2lb beef steak w/ 2 cups rice, tomato, olive oil, white bread, jam
M4 - 2cups 1% milk, corn flakes

3801cal, 175g fat, 354g carbs, 198g protein

MJS
04-19-2006, 03:40 AM
Try to eat more than 4 times a day. On lifting days, up the protein too. Progressing nicely man.

DumbellDude
04-19-2006, 08:04 PM
Second attempt to write this post. Freaking computer crashed on me :mad: :mad: :mad:

MJS - Thanks man. I'm back to 5 meals, and the goal is definatly >200g protein per day.

Wednesday 19 April 2006
6 hours sleep, 155 lb

Legs

Squat
95x8 x2 sets
145x6
165x6
185x4 (this set to parallel, all previous below parallel)

Press (+ platform weight)
90x12
180x9
270x8
320x7

Leg curl
70x7
70x8
70x7
80x5
80x6

SLDL
155x8
185x7
205x5 (straps)
132x5

Seated calves
70x12
80x10
90x8
100x8

Diet
M1 - bagel, 2 fried eggs, cheese, turkey slice
M2 - 2x cheese and turkey sandwich, 16oz 2% milk
M3 - chicken salad, mixed greens, olive oil, 1 cup mixed fruit
M4 - protein in 30oz 1% milk
M5 - 8oz steak, 2cups rice, tomato salad, olive oil

4051cal, 182g fat, 353g carbs, 244g protein

MJS
04-20-2006, 02:34 AM
Good diet, explosive leg press. Keep it up man.

deeder
04-21-2006, 12:28 AM
Solid workout man. Although I really see no point for the leg press and ham curls. Squats and SLDL will do you enough good.

MJS
04-21-2006, 03:54 AM
Include leg press and ham curls if it is a different range of hypertrophy, i.e. Squat and SLDL 5x5, leg press and ham curls 3x8-10

deeder
04-21-2006, 08:27 PM
Include leg press and ham curls if it is a different range of hypertrophy, i.e. Squat and SLDL 5x5, leg press and ham curls 3x8-10

Hmmm... I dunno...

My preference would be the squats 5x5, then SLDL 3x10-15 and maybe some hack squats 3x10-15 if you want to hit the quads some more too.

I'd say it's always better to use the compound movements as opposed to isolation exercises when you can.

DumbellDude
04-21-2006, 09:20 PM
MJS and Deeder - Thank you guys for the useful comments and continuous encouragement... The reason for the leg curls is beacuse they are part of the wbb1 routine. Now the press I was doing in the old gym and I have not tried hack squats (as per wbb1) yet. Truthfull I enjoy the presses, but since i've been doing them forever, maybe it's time to change. I can fell that my hamstrings are realy worked with the curls, but that's probably true with the SDLDs. Now, all that based on wwb1.

Which brings me to my next subject: I've been on wbb1 for 7 weeks. However, as time passed wbb1 evolved to something different :) I now do more sets per exercise (3-5, instead of 2) and sometimes (like today - see below) I do way more exercises than the "prescribed" (or so I think). So my workout are a bit longer (about 75min).
You think it's time for 5x5 or should i keep wbb1 as long as there's progress? (ok i'll cut back to 2 exercises per workout for the small muscles groups i.e. biceps and triceps) - Thanks

Here's what I did today....

Friday 21 April 2006
153lb 6 hours sleep

Shoulders / Triceps / Biceps

Seated DB Press
25s x10 x2 (warmup)
30s x7
35s x6
35s x6

Standing Lat Raises
25s x8
25s x7
25s x7

Narrow grip bench
95x8
105x7
115x6
125x3

Sculls
55x8
57.5x8
65x7

Overhead DB tricep extension
55x7
60x6
60x6

Cable pressdown
50x10
60x10
70x8

BB Curls
EZ 55x10
60x8
EZ65x7

EZ Preacher Curls (assuming bar is 15lb ??? - will check tomorrow and edit this)
35x8
45x7
55x4

Military Press (Smith) - I should have done this first, but smith machine was being used for long time - by that time my triceps were toast.
50x8
60x4 :(
60x4 :(

Hammer Curls
35s x6
35s x6
35s x4

deeder
04-22-2006, 10:41 AM
I'd say if you're making progress with it keep doing it! If it ain't broke, don't fix it!

Solid shoulder/bi/tri workout!

DumbellDude
04-24-2006, 07:26 PM
Monday 24 April 2006
back to 152lb - need to fix my eating/sleeping habbits, I'm slacking - can someone please come over here and kick my a** ?

deeder - thanks man, i'm thinking along the same lines

Today's workout sucked... I was very tired and did not want to go to the gym. Tired because I slept a lousy 4 hours. WTF am I doing to myself? Anyway, I draged my self to the gym. Here's how it went:

Chest/back

warmup bar x12
95x10
95x10
115x8
125x5
135x5
135x4
95x8

Incline DB Press
45s x8
50s x6
50s x5

Assisted Dips
BW-20 x10
-10x6
-10x6

Assisted Chins
BW-30x10
-20x5
-20x5

BB Dead
135x8 x2
175x8
195x8
215x4 - i'm really impressed that i pulled that... i have a huge blister on my middle finger because i was closing the handgrippers yesterday.
230x3 (straps)

BO BB Row
115x7
115x6
125x5

Shrugs
60x10
60x10
70x10 (grip bad from blister - strap on left hand)
70x10 (strap on left hand)

EDIT - Did my first HIIT workout today for 5min on the bike - it felt real good ! Got my blood pumping :D

Not so bad afterall huh? I did 215x4 dead with no straps and a blistered finger (last time was 215x6 with straps). I think I'm gonna edit my signature to include my lifts ;)

DumbellDude
04-25-2006, 09:42 PM
Tuesday 25 April 2006
slept 10 hours, i felt realy good !

My blistered finger hurts and can't bend it... 48 hours post and now it's red but the swelling is gone which is a good sign!

day off from weights - diet
M1 - bagel, one egg, two egg whites, slice of cheese, 2 cups milk, mini kitkat
M2 - same as M1 + one banana
M3 - two chicken legs (broiled), one potato, chocolate pudding
M4 - two bananas + 5oz nuts, mini kitkat
M5 - 2 lamb chops, potato, tomato, olive oil, 2 cups milk

3990 cal, 159g far, 397g carbs, 244g protein

DumbellDude
04-26-2006, 08:44 PM
Wednesday 26 April 2006
152lb, 6 hours sleep

Legs

I was very satisfied today. Squats with almost perfect form. Have to ask somebody to check my parallel, side mirror is too far away and I feel like I'm loosing my balance when I look at the side. Managed to pull two more reps on my 185 squat, compared to last time. Press was awesome, up 50lb for 5 reps. SLDLs were solid and tried 215lb for 3 reps.

Squat
95x10 x2
145x10
165x8
185x6

Leg press (+ platform weight)
180x10
270x10
320x6
370x5

SLDL
165x8
185x8 (could have pulled two more, grip sucked because of blister)
205x6 (straps)
215x3 (straps)

Standing one-legged DB Calve Raise
50x10 x2

Seated Calve Raise
90x8
100x8
100x7 (last one was freaking painful)

Diet
M1 - bagel, 2 fried eggs, slice cheese, beef sausage, 2 cups whole milk
M2 - bagel, cream cheese, butter, jam, 1 banana
M3 - 6oz stewed beef, 1 microwaved potato
M4 - protein shake with 30oz 1% milk (post workout)
M5 - 2 lamb chops, 1 microwaved potato, tomato, olive oil

4014cal, 160g fat, 391g carbs, 249g protein

deeder
04-26-2006, 11:24 PM
Solid leg day DBdude! Keep it up man!

Have you tried using a mixed grip to help you hold on to more weight without the straps?

Diet looks perfect man!

KevinStarke
04-27-2006, 07:51 AM
^^^

Great workouts up there man your really keepin everything in check.

DumbellDude
04-27-2006, 02:57 PM
D - thanks for the continuous support man! I realy appreciate it. To answer your question, yes I use a mixed grip (alternate), and i'd do the last set with straps. I don't want to depend to much on straps, I agree. This week has been crappy with my blistered finger though.

I have to constantly be focused on the diet thing. It's easy to be carried away and not eat. I'll have to get used to eat constantly, otherwise I'll remain small :(... My co-workers are already fed up with my constant eating... ha ha ha... You see, most are females and they are not eating alot... I am such a bad influence...

Kev - Many-many thanks for stoping by, and for the words of support. I try my best - when I slack a little I get mad with myself... I'll get the game under control... This is the first time that I can tell I have 100% percent dedication and since I've been in wbb I've been learing new things each single day and see how my body reacts.

KevinStarke
04-27-2006, 03:03 PM
Do it up man, but dont fret everyone strays every now and then.

DumbellDude
04-29-2006, 03:36 PM
Kev - thanks man, I will

Saturday 29 April 2006
153lb, slept 8 hours

Biceps

BB Curls
EZ 45x10x2 (warmup)
60x8
EZ 65x7
EZ 67.5x6

EZ Preacher Curls (finally weighed the bar at 16.5lb)
36x8
56x8
56x4 immediately followed by 46x5

Hammer Curls
35x4 immediately followed by 30x4
30x8
30x7

Shoulders

Smith Military press
50x8
60x4
60x5

Seated DB Press
25x7
30x7
30x6

Standing Lat Raises
25x8
25x7
25x6 (these were with perfect form holding at the end of the ROM)

Triceps

Narrow Grip Bench
105x7
105x6
115x4
125x4

Sculls
55x8
65x8
70x6

Cable extensions
50x10
60x10
70x8
80x6
80x6

overall, i did good at the ez curls and preacher curls. my militray press sucked. A girl with big breasts was working out today and i think she was throwing everybody off... don't laugh... i lost my concentration and screwed up my 3rd set of narrow grip bench... guess i'll have to learn to live with it...

KevinStarke
04-30-2006, 09:18 AM
Voluuuuuuuuuuume, real endurance workout good job man.

DumbellDude
05-01-2006, 08:27 PM
Kev - thanks for checking out my journal bro. You know how much I appreciate it.

Today I had a sweeet workout :) Went to the gym a bit later and it was not as crowded as last Monday. Took my time doing my benching and managed to push 145x4 - I know it's not alot but it is a big deal for me. Deadlifted 225x4 with no straps. VERY satisfied.

Monday 1 May 2006
153lb post workout, 7h sleep

Chest

Flat Bench
barx10 x2 warmup
65x8 x2 warmup
105x8
115x8
125x8 (OH YEAH ... after that i was f***ing psyched!!!!)
135x6
145x4

Incl DB Bench
45x8
50x5
45x7

Dips
BW-10x7
-10x6
-10x5

Chinups
BWx5
BWx4
-20x4

Deadlift
135x8 x2 (warmup)
185x8
205x7
225x4
245x3 (with straps)

Bendover Barbell Row
115x7
125x6
125x6

DB Shurgs
65x10 x2
70x10 x2

I'll post my diet as soon as I do my fitday

DumbellDude
05-03-2006, 08:50 PM
Wednesday 3 May 2006
Slept 6 hours, woke up at 3am had a meal, went back to sleep for another 4 hours :D
Weight 154lb

Legs

Squat
95x8x2 warmup
155x8
175x8
185x7
185x5 (did not want to go heavier because in the last two reps of the previous set i did not go to parallel)

Hack Squat (+platform weight, first time I'm doing this)
90x8
140x10
190x8

Goodmornings (first time as well)
bar x10
95x8
105x10
115x10

SLDL
175x8
195x8
215x6
235x5 (straps)

Seated Calve Raises
90x10
90x8
90x7
90x9

Overall I did hack squats and GMs for the first time, still have to check form for GMs. Happy with my 215x6 SLDL.

DumbellDude
05-04-2006, 09:23 PM
Thursday 4 May 2006
8h sleep, day off from gym

Diet

M1 - 1 fried egg, 2 egg whites, bagel, slice of cheese, 2 cups whole milk
M2 - same
M3 - 2.5 cups past w/ meat sauce
M4 - 2 cups whole milk, chocolate
M5 - chicken w/ baked potatoes, tomato, olive oil

3542cal, 169g fat, 298g carbs, 206g protein

DumbellDude
05-06-2006, 05:36 PM
Saturday 6 May 2006
10 hours sleep - felt real good, 154lb

Shoulders

Military press on smith machine
20x8x2 (warmup)
50x9
60x7 (felt good that i managed to push that, given the s***ty pulls in the last two sessions)
70x4 (oh yeahhh)
70x3

Arnold presses (first time i'm doing these)
25x8
30x8
35x5

Standing lat raises
25x7
25x7
25x7

Triceps

Close grip bench (i'm doing it like that (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html), but I was wondering if a supinated grip is more effective - any comments?)
95x8
105x7
115x6
125x4

Sculls
55x8
60x8
65x6

Cable pressdowns
60x10
70x8
80x6

Biceps

BB Curls
55x8 (EZ bar)
60x8 (streight bar)
65x7 (EZ bar)
70x5 (EZ bar)

Seated incline alternative curls (30 degree angle from vertical)
25x8
25x7
25x6 (nice buuuuuuuuuuurn)

Overall - felt pretty strong in my shoulders, but not in my triceps/biceps - I can live with that... for the moment...
After gym went for coffee with two friends, it was super nice outside today, a bit hummid though

MJS
05-08-2006, 01:24 PM
Have been out of commission for a while but I just came back and read through the parts of your journal that I missed before. Workouts are looking stronger and stronger I like the dedication.

DumbellDude
05-08-2006, 10:03 PM
MJS - Thanks man. Can't complain with my lifts (well except from today as you'll read below). Diet is not 100% yet, but it's getting better. Welcome back.

Monday 8 May 2006
6 crapy hours of sleep, 155lb

I had a f***ed up workout. I felt really low on energy and did not want to go to the gym. Anyways, I draged my a$$ to the gym, first half hour was OK, after that it was painfull. I think I might be coming down with a flu :(, I'll take some multivitamins...

Chest

Flat BB bench
95x8x2 (warmup)
115x8
125x8
135x8 :)
145x4
145x4 :)

Incline (45 degrees) DB bench
45x8
50x5
45x6

Assisted Dips
BW-10x7
-10x6
-10x5

Assisted pullups
BW-10x4 WTF??? :confused:
BW-10x4
BW-30x7 :mad:

Deads
135x8x2
195x7
215x5
225x3

BB rows
95x8
115x8
95x8

Shrugs
65x10x3

Clifford Gillmore
05-09-2006, 08:05 AM
A bad session gives as much gain as a good one DD, at least you got something in!

KevinStarke
05-09-2006, 08:32 AM
Bad workouts happen, but like Risk said at least you got some lifting done, better than no lifting at all.

DumbellDude
05-09-2006, 07:51 PM
Risk, Kev - thanks for the motivation guys. Yeah, I did not want to quit and crawl home. My pecs feel sore and tight today, so I must have done somehing good. Today I slept alot and feel much better. Don't know what it was, some glitch in the software maybe LOL Tomorrow will be a better day.

DumbellDude
05-10-2006, 08:54 PM
Wednesday 10 May 2006
153lb, 7h sleep

Legs

Squat
45x8x2 (warmup)
135x8
155x8
175x8
195x6 (PR)

Leg Press (I will alternate with Hack Squat every other week)
180x10
270x8
Correct is: "360x6" - DELETED: "155x8"
Correct is: "390x5 (PR)" - DELETED: "175x8"
Correct is: "420x5 (PR) - YEAH BABY" - DELETED: "195x6"
EDIT - I put the weights from my Squat LOL

GMs
45x10x2
95x10
105x8
115x5 - oh yeah I felt that to my hams... form was much better than last time

SLDL
185x8
205x8
225x5 (PR)
245x2 (PR)

Seated Calve Raises
90x8x5 - buuuuuuuuuurn

Abs
Decline crunches w/20lb ball
15x3

HIIT
12minutes (20sec "sprint" 60sec "walk") - sprint was at 8-9mph, walk at 3mph

All in all, this was a nice workout. I decided to record my PRs and update my signature at the end of the month. Next week I will do all workouts light/speed for two reasons: one to take a break and let myself to recover, and second because I will be away for a meeting and I'm not sure that the place I'm going to has a big gym. After that I will evaluate my progress and set my sort term goals. Tomorrow I'm leaving for a 2-day meeting in NIH. I'll back on Friday, so my shoulders/triceps/biceps workout will wait untill Saturday. I'm packing up some food for the road.

DumbellDude
05-10-2006, 09:52 PM
Diet

M1 - 1 cups whole milk, 1 banana, 1 chocolate croissant
M2 - ham/cheese sandwich, doritos
M3 - 1 banana, 1 cup whole milk, 1 pack reese's peanutbutter cups (preworkout)
M4 - mass fuel in 38oz 1% milk (postworkout)
M5 - 10oz beef steak, 1 bagel, tomato salad w/olive oil, 2 tblsp jam, 2 tblsp nutela, 1 tblsp butter

3618cal, 133g fat, 363g carbs, 235g protein

DumbellDude
05-13-2006, 03:58 PM
Saturday 13 May 2006
153.5lb, 9+ hours sleep I don't exactly know, yesterday I was so tired from my trip to Bethesda I ate and went to sleep early... woke up very energetic.

Shoulders

Mil. press in smith machine
20x10x3 (warmup)
50x8
60x7
70x4
70x3

Rotator cuff stuff (cable rack, standing)
External Rotation - 10lb x10x3
Internal Rotation - 5lb x10x3

Seated DB Press
30x8
35x6
35x6

Standing Lat Raise
25x7
25x8
25x7

Triceps

Narrow Grip Bench
95x8
105x7
115x5 (elbows flare a bit outward)
95x5

Sculls
55x8
60x7
65x6
70x5

Cable pressdowns
60x10
70x10
80x7

Biceps

BB Curls
55x8 (EZ)
60x7 (EZ)
65x6 (EZ)
70x5
75x2 (EZ)

Preacher EZ Curls
36.5x8
46.5x8
56.5x3
46.5x5

Abs
Decline crunches with 35lb plate
8x3

DB Sidebends
60x10
70x10
70x10
70x8

Overall, felt freaking strong. Two bigger guys asked me to spot them... felt I'm accepted among them... later I had coffee with my wife and a friend... awesome weather for at least two hours, I must have got a tan already since I was sitting in the sun... all good, except my burger took about an hour to make it to the table... by that time I was starving and somehow drunk... LOL... I'll go very light next week, probably half the current weight in my lifts and a bit more conditioning work... I'll be in yet another meeting for 5 days, I heard the place I'm going has a gym but don't know how good or bad.

getfit
05-13-2006, 04:05 PM
DD, thanks for the props in my journal :) i appreciate it

getfit
05-13-2006, 04:07 PM
195 on squat wooohoo, i'm aiming for 185 soon then 200 even if my legs blow off :D

DumbellDude
05-13-2006, 04:22 PM
sylvia - don't mention it. thanks for stoping by in my journal too.. oh yeah, i love leg workouts, i know what you mean. every PR feels good. can't wait for >200lb on squats. my legs were sore for three days after wednesday... I just realized I did a huge error when entering my leg press weight (for 5/10/06) - i'll correct it!!!

BTW - my name's Aris (Aristotelis ;) )

getfit
05-13-2006, 04:40 PM
OMG MY BROTHERS NAME IS ARIS!!!!
you have made my day, i gotta tell him later

DumbellDude
05-13-2006, 04:42 PM
OMG MY BROTHERS NAME IS ARIS!!!!
you have made my day, i gotta tell him later
Haha.... only downside with that name is we dont' have a nameday... so gifts only on b-days LOL

getfit
05-13-2006, 05:56 PM
Haha.... only downside with that name is we dont' have a nameday... so gifts only on b-days LOL
true, well, my mother named me Sylvia(she's german) and my sister Myriam.Aris is the only true Greek in the family ;)

DumbellDude
05-15-2006, 06:04 PM
thanks sylvia

Monday 15 May 2006

Decided to take a week off from heavy weights. I didn't know what to do, so I had a look at www.crossfit.com ... Yikes...

WOD 060515 "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I broke this down to 5x 20reps. My pull-ups suck... I had to take a long break every 6-7 reps... ughhh... squats with 45lb barbell, no plates.

Time: 47m:43s - This is terrible... but I'm in pain already

After the gym went for coffee with my wife. 5 minutes before we went home it started hailing for a few seconds... got a couple of 1/2" diameter ice rocks on my head... still hurts :(

DumbellDude
05-16-2006, 11:29 PM
sore as hell - Angie is mean... :( day off today

Diet for 5/15/06
3961cal, 173g fat, 415g carbs, 187g protein

Diet for 5/16/06
3310cal, 154g fat, 261g carbs, 214g protein

Tomorrow (5/17/06) I'm off for yet another meeting for 5 days this time... ughhh... so no regular workouts... i might do 1-2 light days...

getfit
05-17-2006, 03:00 AM
whoohoo for crossfit, hurts huh? ;)

DumbellDude
05-17-2006, 05:35 AM
whoohoo for crossfit, hurts huh? ;)
:( :( :(

crazyskater52
05-18-2006, 09:47 AM
got a couple of 1/2" diameter ice rocks on my head... still hurts

lmao that just sounds so funny.

Y take a week of weights?

Man you got some good endurance good job! How long do you rest between sets?

DumbellDude
05-22-2006, 08:56 PM
I'm back!

Getfit, I did survived... I will do it again :)

Skater - thanks man.. if you mean crossfit, except for between cheenup "sets" that i rest for about 15sec, i was going from one exercise to the other - no rest. Yeah, took a week off and I think I'm gonna do it every 10-12 weeks.

Monday 22 May 2006
10h sleep, 154.5lb

Chest/Back

Flat bench
95x8x2 (warmup)
115x8
130x8
140x8
150x4 (PR)
160x3 (PR)

Incline DB Bench
45x8
45x7
45x7

BB Deadlift
135x8x2
195x8
215x6
235x3 (PR)
255x1 (PR)

Rack pulls
225x5
265x5

BB Bendover Row
135x5 (PR)
135x5
135x5

DB Shrugs
70x10
70x10
70x10
70x7

Comments: the week off weights helped a lot. The meeting I went was really great and there was plenty of quality food.

DumbellDude
05-22-2006, 10:07 PM
Diet

M1 - bagel, 2 fried eggs, 1 slice cheese, 1 sausage patty, 2 cups whole milk
M2 - turkey/cheese sandwich, potato chips, 2 cups whole milk
M3 - 30oz 1% milk, mass fuel (post workout)
M4 - 10oz steak, 1 baked potato, 1 bagel, nutella, strawberry jam

4310cal, 155g fat, 445g carbs, 277g protein

getfit
05-23-2006, 03:03 AM
sweet deads and BO rows, nice work :)

DumbellDude
05-23-2006, 02:57 PM
thanks sylvia. taking a week off helped alot i think. i'm nicely sore today... hehe... love it

DumbellDude
05-25-2006, 09:20 PM
Thursday 25 May 2006
154lb, sleep 9h

My laptop crashed.... :( the hard drive will not boot... the message is "Operating System Not Found"... yikes... hope the IT department at work can retrieve my data. At least the work-related data are backed up every day, but my personal data are not :( And I still have not heard from them for a replacement laptop...:cry:

Legs

Squat
135x8x2 (warmup)
155x8
175x8
195x8
215x3 (PR)

GMs
95x8x2
105x8
115x5

Hack Squat
90x8
180x8
230x8
270x6
320x6

Straight leg deadlifts
185x6
185x8
205x7
225x6
245x2

Seated Calve Raises
45x15
70x10
90x10
90x10

Abs

Decline Crunches
35 plate x10 x3

Sidebends
70 DB x10
70x10
70x9

Diet
SUCKS - nothing else to add... :(

DumbellDude
05-29-2006, 10:24 PM
Monday 29 May 2006
153lb, 8 h sleep

Chest/Back

Flat BB bench
95x8x2 (warmup)
115x8
135x6
145x4
155x3

Incline DB press
45x8
45x7
45x7

Dips
BW-20x7
BW-10x6
BW-10x6

Chinups
BWx4
BWx5
BWx4

Deadlifts
135x8x2 (warmup)
185x7
205x7
225x6
245x2
265 - fail

Rack pulls
265x3
285x2

BB Bentover Row
135x6
135x5
135x5

Standing Shrugs (machine)
180x10
180x10
180x8
180x9

Rotator cuff stuff (standing cable rack)
Inwards 12.5x10x3
Outwards 5x10x3

Decline crunches w/ 35lb plate
3set of 10reps

Weather was wonderful here, went to the NJ shore Sunday - plenty of people.

getfit
05-30-2006, 03:00 AM
whoa, hardcore baby! :D

DumbellDude
05-31-2006, 08:55 PM
Wednesday 31 May 2006
157lb :), Seep 4h :(

Sylvia - thanks ;) I really appreciate it.

Today's workout rocked... Felt very very strong and energized, although I did not sleep very well (4 hours)...

Legs

Squat
45x16 (warmup)
135x8
155x8
175x8
195x8
215x6
235x3 PR

Press
270x10
360x8
450x6
500x4 YEAH BABY !!!!!

GM
45x16 (warmup)
95x8
105x8
115x8
125x8

SLDL
185x8
185x8
225x5
245x3
245x3 (straps)

Seated Calve Raises
45x15
80x10
90x10
90x10
90x10

End of month - Time to update my signature

On another note, I heard that my application for a new passport was denied from Greece... I'm pissed... I will call the issuing agency in Athens tomorrow to get more details (the Consulate in NYC won't tell me)... WTF???

DGabe24
05-31-2006, 10:24 PM
Thats some nice SLDL and squatting there DD, only thing I see that you should work on is your sleeping hours. They really are a vital key to the weight lifting process as I know you know. Just figured Id mention it to help jog the memory ;)

DumbellDude
05-31-2006, 10:35 PM
Thats some nice SLDL and squatting there DD, only thing I see that you should work on is your sleeping hours. They really are a vital key to the weight lifting process as I know you know. Just figured Id mention it to help jog the memory ;)

Thanks bro. I sure have to do that. Last week I was sleeping 8 hours a day. This one is not so great. Don't sleep too much in general, but I need to. I'm going to bed right now... thanks again !

DumbellDude
06-06-2006, 10:16 PM
The hell week is over... hopefully... In brief, two weeks ago the hard drive of my laptop decided to stop working... frustration... IT at work could not retrieve any data from it... starting to worry... last week they managed to restore my data from backup tapes... good... or maybe not? all restored data were corrupt... PANIC... finally today, the hard drive has been replaced and the data restored properly...

Lesson learned: Do periodic manual backups on DVDs and buy an external hard drive which I will keep at home and backup my system at night.. Can't have enough backup. Can you?

I am also waiting for a new system to arrive within the next couple of weeks. Can't be happier...

I'll need to update my journal... I owe you two workouts!

crazyskater52
06-06-2006, 10:21 PM
Man, good job, u got some good endurance!

DumbellDude
06-06-2006, 10:28 PM
Saturday 3 June 2006
154lb, sleep 8+ hours

Shoulders

Standing Mil Press
45x10x2 (warmup)
65x7
70x5
75x5
80x4

Rotator cuff
Inwards 10x10, 12.5x10, 15x10
Outwards 5x10x3

Arnies
30x8
30x7
30x6

Standing Lat Raise
25x7
25x7
25x7

Triceps

Narrow Grip Bench
45x15 (warmup)
95x8
105x6
115x5

French Press (scullcrushers)
66.5x8
66.5x8
71.5x6

Cable
60x10
70x10
80x10

Biceps

EZ BB Curls
55x10
66.5x6
71.5x5
71.5x4

Hammer DB Curls
30x7
30x6
30x6

Tuesday 6 June 2006
155lb, 7h sleep

Chest

Flat BB Bench
95x8x2 (warmup)
135x7
145x6
155x4
165x3 (PR)
135x5

Incline DB Bench
45x8
45x8
45x8

Dips
bw-20x7
bw-10x7
bwx6

Pullups/chinups
bwx4 (pull)
bwx4 (pull)
bwx5 (chin)

Back

BB Deadlift
135x8x2 (warmup)
205x8
225x6
245x4
265x2 (PR)

BB Row
135x6
135x6
135x5

Shrugs (machine)
180x10
200x9
200x10
200x10

Abs
Weighted decline crunch
35x10
35x10
35x10

DumbellDude
06-06-2006, 10:38 PM
Man, good job, u got some good endurance!
You're refering to my workouts or the stuff going on at work? LOL
Thanks man! And thanks for stopping by....

crazyskater52
06-06-2006, 10:42 PM
lmao for your workouts, but sure at work too LOL...yeah np, thanks for always checkin on mine too!

DumbellDude
06-06-2006, 11:26 PM
thanks man! and you're welcome...
yeah.. what a f-ed up week !!!!

getfit
06-07-2006, 02:43 AM
i was wondering where you were

drew
06-07-2006, 07:03 AM
Looking good in here dude. Loving all the PRs.

DumbellDude
06-07-2006, 02:13 PM
Sylvia - Thanks! It's been very difficult to be connected with no laptop... We are so much dependent on machines, don't we? Got word from the purchasing department that my request for new laptop has been approoved and the put the purchase order today :)

Drew - Love the PRs too, man... Can't get enough of them... I need to eat more though... I get very upset when not eating properly... But as long as there are gains, I am satisfied...

I'm getting crazy at work, our lab is expanding rapidly. We have 3 new people and we'll get a forth summer student... The only thing that keeps me sane is the gym I guess....

getfit
06-07-2006, 02:18 PM
i couldn't imagine myself without a pc ;) they are a good thing!

DGabe24
06-07-2006, 03:27 PM
Wow lol Long as.s workouts man. Really intense, i like it. I love PRs myself too, they make the rest of the workout so much better because you get so pumped up. Nice DL / Bench PR's man, keep on pumpin out the gains. :thumbup:

DumbellDude
06-07-2006, 05:05 PM
DG - Thanks man. I'm in the gym for 2 hours, so it's kind of long workouts... Yes, PRs get me pumped for sure! As long as I get one PR each week I'm fine with that. But I know they don't come easy, so if I don't have one I'm not dissapointed either.

DumbellDude
06-08-2006, 10:18 PM
Thursday 8 June 2006
155lb, 6h sleep

Legs

Squat
45x15x2
135x8
165x8
195x8
215x8
235x3

Hack Squat Machine
180x9
270x9
320x8
370x8

Goodmornings
45x15
95x9
115x8
125x8
135x8

Stiff leg deadlift
135x8
185x8
205x6
225x6
245x4

Seated calv raise
45x10
80x10
90x10
90x10
90x10

Overall, felt good and strong, although not getting a PR at my squat bumped a bit. I decided not to go more than 235 since I could not go to paralle. Form was good though. I was very glad to put 4pps in the hack squat machine! This seemed very easy, do definately going up next time. GMs were strong and with perfect form - this is an awesome excerise if you learn how to do it right. Stiff deads also good with perfect form at 225x6 - rounded my back a bit at 245 when picking from the floor, but the reps were with perfect form.

drew
06-08-2006, 11:06 PM
Lookin good dude.

DumbellDude
06-08-2006, 11:14 PM
Drew, thanks man. Love the GMs/squats. Can't believe what I was missing at my old gym that did not have big weights! Legs are my strongest bodypart and I like training them. My bench on the other hand is pathetic, but it improves slowly!

DumbellDude
06-09-2006, 03:00 PM
Woohoooooooo!!!!

I am very excited... I just received my 300Gb external hard drive... After all the excitement of teh last two weeks with my laptop HD going toast, I will use the external one for backup... It's a nice piece of equipment and it's totally worth the $200+... Transfer rate is FAST (about 0.5Gb per minute, so my small backup took <10min). Much faster than our network backup at work which takes about 1.5 hours to finish...

getfit
06-09-2006, 03:57 PM
excellent, leggie work looks real good Aris

DumbellDude
06-09-2006, 04:41 PM
Sylvia thanks! Can I say again that I love leg workouts? Today I'm sore all over...

getfit
06-09-2006, 05:55 PM
Sylvia thanks! Can I say again that I love leg workouts? Today I'm sore all over...
oh yeah, i'm with ya on the power of squats :D

DGabe24
06-11-2006, 04:00 PM
Damn DB, really putting up some sweet numbers man. Keep it up, I really can appreciate how you don't always go for the higher weight if you are sacrificing form. Got a good head on your shoulders, the PR's will come :thumbup:

DumbellDude
06-11-2006, 09:24 PM
Sylvia, definately the power of squats!!!

Gabe, thanks man! I think it's wise not to sacrifice form over weight. I also won't go extremely heavy all the times, or on all exercises in a workout. I guess it's sort of a "light" day. Depends a lot on how I feel, there is no general rule. As long as there's steady progress and growth...

Sunday 11 June 2006
156lb, 10+ hours of sleep

Shoulders

Standing overhear press
45x10x2 (warmup)
65x7
70x6
75x4
75x6

Rotator Cuff Stuff
Inward 10x10x3
"superset" with
Outward
20x10
25x10
30x10

Arnies
30x7
30x8
30x8

Triceps

Glose Grip Bench
45x15 (warmup)
95x8
105x7
115x4 - did not like the form on this one

Sculls
55x8
60x8
65x8

Cable pressdowns (superset with BB Curls)
60x10
70x10
80x7

Biceps

BB Curls
50x8
60x8
65x7 (EZ bar)
70x4 (EZ bar)
70x5 (EZ bar)

Abs

Weighted decline crunches
35lb plate x10 x3

Short and intense workout! OH press and BB curls felt really great. Funny thing, a guy with whom I started working out at the same time today was shadowing every exercise of mine. I was wondering if he was doing WBB1 !!! Diet was weird. Ate like s***, but ate a lot. And drank a lot of water!

drew
06-11-2006, 09:30 PM
Good stuff DD!

DumbellDude
06-11-2006, 09:54 PM
Drew, thanks man. I appreciate it!!!

DumbellDude
06-12-2006, 11:11 AM
Posted my new routine at http://www.wannabebigforums.com/showthread.php?t=80710

Anyone cares to comment?

DumbellDude
06-12-2006, 09:38 PM
Monday 12 June 2006
155lb, 6h sleep

Started my new program - have not finalized it yet (a draft is at the link above) - as soon as I will finalize it I'll post it here. Today was....

Heavy upper

BB Bench
45x15 (warmup)
95x8 (warmup)
105x7
115x4
125x3 - decided to stop here because I started no touch - see below for comments
95x6

Overhead press
45x8
65x8
75x5
75x6

Pin press - this is the first time I was doing it - ROM was about 12" untill lock
135x8
155x8
175x5
185x2
195x1

Pullups
BWx5
BWx5
BWx4

Deadlift
135x8x2 (warmup)
205x8
225x7
245x4
265x3 (PR)

Bent over BB row
135x6
135x6
135x6

Shrugs
200x10
200x10
220x8
220x9
(shrugs continued outside of the gym with two gallon-sized milk cartons LOL)

I realized that in my past workout my bench was not touching and was actullay more of a partial rep. Decided to go lower on weight but make sure I touch. Workout was not short, but I felt strong. Form was good througout.

drew
06-12-2006, 09:49 PM
Yikes, lots of work there. Nice PR.

DumbellDude
06-12-2006, 10:01 PM
Thanks Drew.
I think volume is a bit too much, I'm thinking of cutting back a bit and do bigger increments between sets. For example for deads, I think I'm killing myself with 20lb increments x8 reps (205, 225), maybe I should do 135, 185, 235, 265 and see how I'm doing. PR was only 1 rep more over last workout. And, I hate my bench....

getfit
06-13-2006, 03:29 AM
kick it baby! nice deads

DumbellDude
06-13-2006, 09:12 AM
Thanks Sylvia! I really like them!

DumbellDude
06-13-2006, 08:22 PM
Tuesday 13 June 2006
154lb, 6+ hours sleep

Light/Speed Lower

Box Squat (3" bellow knee)
45x10
95x12
115x12
135x12
135x12

Leg Press
180x12
270x12
320x12
320x12

Clean - First time I am doing these... that's what I did: http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html

45x10
65x8
65x8
65x8

Decline weighted crunch
35x10x4

Sidebends
65x10
65x10
70x10
75x10
80x7

Jumprope
>100jumps x4 sets

Stretch

Overall... short and sweet... cleans were killers since this is the first time I do them... crawled my way back home... ughhh...

DumbellDude
06-13-2006, 08:51 PM
New split/plan

Here's the finalized version - if you see something wrong, can someone come over and smack me on the head?

Besically it's a upper/lower and heavy/light split. Light days will be at 60% of max weight lifted (not 60% of 1rm) at the 10-12rep range. Heavy days will be at the 4-6 rep range. One day will be HITT only. Abs will be done at the two light days and the HITT day. Two days will be rest days.

Day 1 - Heavy Upper
Bench
OH Press
Pin Press - to be alternated with Dips every week
Pullups
BO BB Rows - to be alternated with T-bar rows
Shrugs

Day 2 - Speed/Light Lower
Box Squat
Press
Clean&Squat
Abs
Jumprope

Day 3 - OFF

Day 4 - Speed/Light Upper
Rotator Cuff Stuff
Speed Bench
Cable Row
Narrow Grip Bench
BB Curls
Abs

Day 5 - Heavy Lower
Squat
Hack Squat
GMs - to be alternated with SLDLs every week
Seated Calves

Day 6 - HITT
HITT
Jumprope
Abs

Day 7 - OFF

DumbellDude
06-14-2006, 03:45 PM
Got word that one of my 3-year research grants has been funded... I'm very excited! Going for a couple of beers with my co-workers!!!!!!

getfit
06-14-2006, 04:19 PM
sweet work and news, congrats

getfit
06-14-2006, 04:30 PM
because it's so breathtaking!

Goodwinm
06-14-2006, 05:07 PM
some very nice stuff going on in here. I dont know why I havnt kept a looky in this joournal.
Nice everything man.Especially liking the squats! and those stiffie deads. Mint!

DumbellDude
06-14-2006, 09:41 PM
Sylvia - Thank you so much for your support!


because it's so breathtaking!
It is, isn't it? You just made my day Sylvia... :nod:
Haven't been for two years and I miss home so much... Hope to go back for Easter next year. How often do you go back?

Goowinner - Thanks man. Legs are my best bodypart. Upper body not as great but it's getting stronger and stronger... I'll see how the new routine goes. Today I feel pretty sore all over from yesterday's speed day. Cleans killed my forearms.

Clifford Gillmore
06-15-2006, 12:33 AM
Got word that one of my 3-year research grants has been funded... I'm very excited! Going for a couple of beers with my co-workers!!!!!!

Congrats! Excellent workouts too. Keep doing what you do :)

DumbellDude
06-15-2006, 10:49 PM
Hey Risky, thanks man. Thanks for the support I get from everyone here...

Thursday 15 June 2006
154lb, 6+ hours sleep

Light/speed upper body

Speed bench
45x12
85x12
95x11
95x10
95x10

Cable row
50x12
70x10
70x11
80x9
80x9

Narrow Grip Bench
65x12
85x10
95x10
95x8

Chinups
BWx6
BWx5
BWx3

Sculls
56.5x10
61.5x10
66.5x8

EZ BB Curls
56.5x8
61.5x8
66.5x5
66.5x6

Felt a bit weak today, but enjoyed my short (70min) workout. Tomorrow is heavy squat day :D

DGabe24
06-15-2006, 10:55 PM
70 minutes isnt exactly short big man :clown: However, nice workout man. I'm lookin for some big squattin tomorrow :thumbup:

DumbellDude
06-15-2006, 11:28 PM
70 minutes isnt exactly short big man :clown: However, nice workout man. I'm lookin for some big squattin tomorrow :thumbup:

Haha, I agree man!!! Well, compared to my 2 hour workouts... It will get better, I promise... Thanks for stopping by man!

DumbellDude
06-17-2006, 02:54 PM
Saturday 17 June 2006
154lb, 10+ hours sleep

Yesterday I stayed untill late at work and missed my workout. Did it today.

Heavy lower

Squat
45x15 (warmup)
135x10
175x8
205x7
225x4
245x3 (PR)
135x6

Hack Squat (machine)
270x7
320x8
370x8
420x6

GMs
45x16
95x8
1125x8
135x8
145x8

Seated Calves Raises
45x10
90x10
100x10
100x10
110x10

Abs
Decline twisting crunchers (no plate) 10x4sets

Stretching

Squat PR was pretty sweet... I'm happy...

getfit
06-17-2006, 03:02 PM
245x3 hot damn! well done :)

DumbellDude
06-17-2006, 03:24 PM
Thanks Sylvia. Things are coming along nicely, legs are getting big :)

drew
06-17-2006, 11:01 PM
Attaboy! Nice squattin!

DumbellDude
06-18-2006, 09:29 AM
Drew, thanks bro. Legs hurt so much today...lol Can't wait for more in a couple weeks!

KingWilder
06-18-2006, 11:58 AM
Nice lower session man

DumbellDude
06-18-2006, 09:34 PM
Thanks King! Just read your profile... major in Biology huh? Nice one, biologist myself here dude !

crazyskater52
06-18-2006, 10:51 PM
wow...good job man, seriously O_O

DumbellDude
06-18-2006, 11:35 PM
Thanks man. Felt really good! Heavy bench/dead tomorrow :D

crazyskater52
06-19-2006, 08:05 PM
np man, I'm curious to see how your gonna do, ur leg day was great!

DumbellDude
06-21-2006, 09:41 PM
S**t with work kept me late and did not make it to the gym for two days. Pissed off (not good).

Wednesday 21 June 2006
154lb, 7h sleep

Heavy upper

BB Bench
45x16 (warmup)
95x8x2 warmup
105x8
115x8
125x7
135x5
95x8

Perfect form in all sets. That was a big improvement from last week when I benched 125x3 with poor form.

Overhead press
45x8x2
65x4 (WTF?)
65x7
75x4

Dips (superset with Pullups)
BWx7
BWx7
BWx6

Pullups
BWx5
BWx5
BWx4

Deadlifts
135x10
205x8
225x5
245x3
265x1

Rack pulls (pin bellow knee)
275x1
295x1
315 - fail

T-bar row
90x7
90x5
90x5

Rotator cuff stuff

Except the bech that improved, nothing extraordinary.. Next week will be better.

crazyskater52
06-21-2006, 10:44 PM
Everyone has there weeks man, don't get down, you still did great, can't expect major improvements every week, good job on chest!

Goodwinm
06-22-2006, 02:32 AM
good job on that benchin man! ;)
and stick with the mil presses! ;) youll get there man. Im at a plateu with bloody mil presses. What u cud do to improve the strength on them is to maybe put some shrug work in aswell, and maybe some dumbell raises.

http://www.exrx.net/AnimatedEx/DeltoidLateral/DBRaise8.gif
Ive put both these into my shoulder workouts now, and im hoping to see some better OH presses in the future! :)

DumbellDude
06-22-2006, 11:20 PM
skater - thanks man!

Goodwin - I swear mil presses were stronger last week LOL... I am not sure I was depleted when I was doing them. And I totally forgot to do shrugs yesterday and spent time on the rotator cuff stuff... anyway, kind of weird workout. Thanks for the suggestions man!

Thursday 22 June 2006
155lb, 6h sleep

Light lower

18" box squat (bellow knee - yea i do have freakishly long legs for a 5'6 guy...)
45x16
95x12
115x12
135x12
155x12

Decline Leg Press ("light" haha)
180x12
270x12
360x10
450x6
520x4 (PR)

Clean/squat
45x12
65x7
65x8
65x6

Abs - decline crunch with plate
35x10x4

Abs - sidebends
70x10
75x9
80x7

I was very glad I nailed tthe 520 press, this was easy. The 155 box squat was easy too. I'm getting good at this !!!!

Goodwinm
06-23-2006, 03:47 AM
good good stuff man!! :D

DumbellDude
06-25-2006, 07:41 PM
Goodwinner - Thanks man! I'm taking a week off work and want to put my s***t together, I'm not always happy with my progress and especially my diet.

Sunday 25 June 2006
154lb, 8h sleep

Heavy lower

Squat
45x16 135x8 (warmup)
185x6
205x6
225x4
245x3
265x2 - was not feeling up to it, but did the 265s anyway and they sucked - they were partial
135x6

Hack squat machine
270x8
360x8
410x6
450x6

Goodmornings
95x8
115x8
135x8
155x8
175x5

Calves raises
90x10
90x10
100x10
100x10
45x17

... and done. That was a fast (75min) workout.

getfit
06-25-2006, 07:48 PM
still great effort,a week of is good, makes the body grow in such nice ways :D

you've done very well :)

DumbellDude
06-25-2006, 07:56 PM
Thanks for the kind word Sylvia. Is it only me, when I am super hype and pumped I get a s**ty workout and when I dont fell that way I get a great workout? But I guess any progress is good progress. Ment a week of work - that will definately keep me sane!!! Workouts will continue as normal.

drew
06-25-2006, 08:02 PM
Sometimes when I don't feel super pumped up I'll keep adding weight and adding weight and it forces me into the zone.

Nice effort DD.

DGabe24
06-25-2006, 08:55 PM
Lol sorry to hear that you cant get pumped up to get a good workout outnumber But you still had some sick GM's, one workout isnt anything. Maybe when you get pumped up as sh1t your form is effected? Just a thought :confused:

DumbellDude
06-25-2006, 09:01 PM
Drew, thanks man. That's a good idea. Maybe next time stick with one big move (lets say squat) and keep adding weight untill I'm satisfied.

DGabe, yeah man, I hate it when it happens. Yes GMs were real good, I was really satisfied with them. I try to keep my form checked as much as possible. If I see it's not good I won't increase the weight.

DumbellDude
06-27-2006, 08:54 PM
Tuesday 27 June 2006
153lb, 6h sleep

Heavy upper

BB Bench
45x20 (warmup)
95x8
115x6
135x4
155x2 - this was 2" off my chest
95x8

Standing Overhead Press
45x8
65x6
75x4
75x4

Pin Press
175x4
185x3
195x1
205 - fail

Pullups
BWx4
BWx4
BWx4

Deadlifts
135x8 135x8 (warmup)
185x6
225x6
255x3
275x1 (PR)

Bent over BB row
135x4
135x4
135x4

Shrugs
180x10
200x10
220x8


Today I was realy tired. However, I was very satisfied with my benching and even more satisfied with the 275x1 deadlift. Form was perfect. I struggled a bit to lift it but it went stready. My last best pull was on 6/17 wih 265x3.

DumbellDude
06-30-2006, 07:56 PM
Yesterday I was too tired to post my workout so I will post both yesterday's and today's workouts

Thursday 29 June 2006
155lb 8h sleep

Light lower

Box Squat
45x12 x12 (warmup)
135x12
135x12
155x10
155x10

Leg Press (knees to chest)
270x12
320x12
370x10

Clean and Squat
45x12
65x6
75x5
75x5

abs - decline crunch w/ 20lb medicine ball
12reps x5 sets

abs - DB sidebends
75x10 x3 sets

box squats felt good - leg press was to the chest - clean&squat felt heavy as ever!

Friday 30 June 2006
154lb 8h sleep

Light Upper

Speed bench
45x16 (warmup)
85x12
95x12
105x10
105x10

Cable row
50x12
70x12
70x12
80x10
80x9

Narrow grip bench
65x12
85x12
95x9
95x10

Scullcrushers (superseted with Chinups)
55x8
55x8
65x7

Chinups
BWx5
BWx4
BWx4

BB Curls (superseted with tricep rope pressdowns)
EZ 55x8
EZ 65x7
70x4
70x5

Tricep rope pressdowns
50x12
60x12
60x12
50x12

and that's it - nice burn on triceps, speed bench went up for weight and reps, 70lb for biceps felt real good! Total workout time 1h 10min... fairly fast for my standards...

DumbellDude
07-06-2006, 11:37 PM
Sunday 2 July 2006
154lb 10h sleep

Heavy Lower

Squat
45x16
135x8
185x6
225x5
245x3
265x1
135x6

Hack Squat (machine)
270x8
360x8
450x6

Goodmornings
95x10
115x8
135x5
95x5

Seated Calve Raises
45x10
90x10
90x9
100x8
100x7


115x8
135x5
95x5

Seated Calve Raises
45x10
90x10
90x9
100x8
100x7

DumbellDude
07-06-2006, 11:40 PM
Thursday 6 July 2006
153lb 8h sleep

Took a couple of days off from gym. Work and other stuff kept me quite busy, not a very good excuse but it is the truth. Anyway, here’s what I did today.

Heavy Upper

DB Press
35x16
45x8
55x7
60x7
65x5

Overhead press
45x10
65x7
75x5
75x5

Pin Press
185x4
195x3
205x2
215x1
225 – fail

Dips / superset with Pullups
Dips BWx5 BWx5 BWx5
Pullups BWx4 BWx4 BWx4

BB Deadlift
135x8x2
185x6
225x5
255x3
275x1
295 – fail three times :mad:

Rack pull
295x2
315x2
335 – fail

T-bar row
90x5
90x5
90x5
90x5

Shrugs
180x10
200x10
220x7

Rotator cuff stuff

Overall, the moment I went in the gym two girls decided to use the only two available bench racks for DB presses and single-arm DB rows... although there were plenty of benches with no bench rack... Oh.. and the other bemch was occupied by a guy doing BB curls with the OLY... WTF?????? Was too pissed off to politely ask them if they could use another bench... :swear: I decided to do DB presses, have not done them for a long time.

I wanted so much the deadlift PR – it did not happen.... 295 felt very heavy. I thought I would have lifted it with the second attempt (went halfway before I dropped it). Did the rack pulls instead. Next time I will get the 295. I have to.

getfit
07-07-2006, 03:47 AM
Aris, you'll get your PR, you're doing very well.Have a great wknd, it's going to be a hot one! :)

DumbellDude
07-07-2006, 03:32 PM
Thanks Sylvia!!! :) It's suppossed to be up to 30C here.. It's going to be great if it's not humid!!!

drew
07-07-2006, 03:57 PM
Nice work DD. Don't worry about the DL, it will come. Just keep working hard.

crazyskater52
07-07-2006, 07:42 PM
Overall, the moment I went in the gym two girls decided to use the only two available bench racks for DB presses and single-arm DB rows... although there were plenty of benches with no bench rack... Oh.. and the other bemch was occupied by a guy doing BB curls with the OLY... WTF?????? Was too pissed off to politely ask them if they could use another bench... I decided to do DB presses, have not done them for a long time.

LMAO, I hate when "luck" like that happens!

Man, 295 lbs, you can do it! I'm sure you'll get it next week, great workout!

Oh, how was your 4th? Did you pig out?

Natetaco
07-07-2006, 09:52 PM
looks like you need to update your prs on your sig man:nod:

DumbellDude
07-08-2006, 08:40 PM
Drew - Thanks man, 295+ would be sweet.. really looking forward to it

Crazyscater - yeah man, was eating all day...

Natetaco - i have to update the PRs and set my goals, will do that by the end of the month


Saturday 8 July 2006
152lb, 8h sleep

"Light" lower

Box squat
45x16
135x12
135x12
155x12
155x9

Leg press
270x10
360x10
450x8
540x4
590x3 (PR)

*** OK after the last set I felt the 1st meal of the day trying to crawl upwards. managed to keep it inside... discusting... nosebleed... disturbing... but hardcore...:ninja:

Clean & squat - OLY only, legs were fried - was that a light day?
45x6 for 3 sets

... and done. sort and intense. had a protein shake, went for coffee with a coworker from the adjacent lab, then back home to eat some and watch some TV series I downloaded from the web...

DumbellDude
07-13-2006, 08:22 PM
Monday 10 July 2006

Evening: felt a strong pain in my lower back towards my right leg. My wife noticed that the sciatic nerve was completely pulled out of its place. Took two Motrins, put a hot pack on my back and went to sleep.

Tuesday 11 July 2006
AM: pain was still there - I took the day off to run some errands around town. That was a bad idea. By the time I got back home at 3pm I was limping.
Evening: The pain was gettting stronger. I might have slept a couple of hours the whole night.

Wednesday 12 July 2006
At 7:15am we decided to go to the ER - which for our good luck is litterally across the street where we live. We were out of there at 8am - that's probably the fastest ER visit ever!! The doctor confirmed our initial diagnosis for sciatica. They gave me oxycodone (painkiller), a muscle relaxant, and corticosteroids (anti-inflamatory).

My wife went to the CVS to get my drugs - at first they would not give her the oxycodon because she did not have my photo ID and this is a narcotic. They finally gave it after she showed my insurance and prescription cards and they realized her address was the same as mine.

The drugs worked well, and the pain was less intense. I could finally sleep.

Thursday 13 July 2006
The pain is still here, but now I can lay on my back and I can sit on a chair. Walking is difficult. All those days my appetite went downhill. I am afraid to step up on the scale...

drew
07-13-2006, 09:29 PM
Yikes dude, that sucks.

You're lucky you got the oxycodone. A lot of places around here don't even carry it because of the high theft rate.

DGabe24
07-13-2006, 09:47 PM
Feel better bro, at least you have some stuff to take the edge off. :redface:

DumbellDude
07-15-2006, 06:06 PM
Drew, DGabe - thanks guys. Drew, they only dispence oxycodone from 8am to 8pm at the CVS I'm going. After 8pm you're screwed!

OK, here's the update in my non-training journal (God, I hate saying that... it's not even funny).

Yesterday and today I felt much-much better. The pain slowly decreased in intensity and I could sleep much better. Today I stoped taking the oxycodone altogether. I take the muscle relaxants every 12 hours and the anti-inflamatory every 6 hours, aiming for 8 hours tomorrow. I will probably take the entire dose of the anti-inflamatory. The muscle relaxant makes me so freaking drowsy. And sweaty... I wake up in my sleep and the pillow is soaked in sweat.

My appetite is back and it's big. Good news, because my bodyweight droped some 8lb. My legs look like sticks.. Arrrrrrrrgggggg... I read the information enclosed with the anti-inflamatory... "may cause muscle loss"... damn, I'm depressed.

I think I will take a week off from the leg workouts in the gym. I hope I will be feeling OK to go back this week.

getfit
07-15-2006, 06:08 PM
Ohhh Aris, i had no idea what has happened :( Hope you heal up real quick.

DumbellDude
07-15-2006, 07:16 PM
Thanks Sylvia. It realy sucks... I can't wait to go back to the gym again...

drew
07-15-2006, 10:11 PM
I've been there dude. I didn't train for almost 3 months because of a broken shoulder. It sucks. My best advice to you is to eat plenty. You'll gain some fat, but you won't lose the muscle mass. As soon as you can get active again (even if you're doing 10lb DB curls) do it.

DumbellDude
07-16-2006, 11:52 AM
Drew, thanks man. 12 hours with no drugs and I can barely feel any pain. I can walk pretty normally. Thank God. Tomorrow I'm going back to work. I'll get back to the gym on Tuesday or Wednesday with upper body only and go very-very easy on the lower body at the end of the week or begining next week. But still, it will all depend on how I feel. Last couple of days I was eating constantly and now i'm about -4lb from my original bodyweight which is very encouraging.

Con
07-16-2006, 12:10 PM
Hey I just read what happened. I hope things will work out for you.

Just wondering but have you talked to your doctor about going back to workout? He might thinks its not such a good idea yet, but if your set upon going back all I can say is be careful. Last thing you want is to injur your self further.

Hope you up and running again soon.

Gl

DumbellDude
07-16-2006, 12:35 PM
Nick, thanks man. I have not talked to my doc yet and I agree going very light in the begining. I'm also considering an MRI to make sure there is no other problems like a herniated disk or something more serious. I'll set this up as soon as possible.

getfit
07-16-2006, 03:01 PM
Take things slow, i'm sure you already have that in mind.Hope you get well soon :)

DumbellDude
07-19-2006, 10:36 PM
Wednesday 19 July 2006
149lb 9+h sleep

Update on the "injury" - I had stopped taking the drugs untill Sunday. The muscle relaxands made me realy dizzy and nauseous and the corticosteroids puffed my face... not fun... Since Sunday I am pain free, on Monday went to work with a slight limp, Tuesday was OK. I think I'm 99% back to normal.

Went to the gym today, did some basic lower stuff and went really easy. Mixed it with upper. Overall I was freaking weak, it will take sometime to get back to 100%. My main goal now is to get back the weight and muscle mass I lost.

Squat
45x12
95x10
135x8
155x7
175x6

Deadlift
135x8
155x8
185x6

BB Bench
45x20
95x8
115x7
135x3
95x6

Close Grip Bench
65x8
85x7
95x7

Scullcrushers
55x8
55x7
55x8

Cable pressdown
50x10
60x8
60x8

Seated calves
45x12
45x12
70x11
90x8
90x10
90x8

getfit
07-20-2006, 02:30 AM
Nice Aris, how did you feel? a little weak? things will get back on track don't you worry :)

DGabe24
07-20-2006, 08:25 AM
Way to be smart about it DB, the weights arent goin anywhere, good to see you puttin up some numbers again even if they're not what you wish they were. You'll be back on top in no time bro.

drew
07-20-2006, 03:44 PM
Nice lifting. Don't rush into it. Give it a couple weeks at light weight before moving up again.

DumbellDude
07-20-2006, 04:06 PM
Sylvia, DGabe, Drew - Thanks guys (and gals ;) )

My quads are sore as .... (can use your imagination... LOL). Same is lower back. But I am not complaining at all... The feeling is so familiar and awesome, I am really happy...

Sylvia, yes there was a little tweak at the end of the workout, I guess it will take a couple of times to get back to normal. I will take things slow, I will be adding weights for my squats and deadlifts progressively, and stretch. Probably in 3-4 weeks I will be back to 100% of my pre-"injury" lifts.

One of my priorities is to get back the mass I lost.

Con
07-20-2006, 07:49 PM
Good idea man, Id like to see you recover and come back stronger than ever!

DumbellDude
07-21-2006, 07:33 PM
Nick - thanks man, seems like it's going to be a slow recovery, felt pretty weak in the gym today. Although I was frustrated feeling weak and not doing my regular lifts, I still put a decent workout.

Friday 21 July 2006
150lb, 7h sleep - my weight is slowly crawling upwards
I eat plenty, goal by the end of next week to be back at 153-15[U]4lb

[I][u]OH press
45x10
45x8
65x6
65x6
65x6

Seated DB press
25x7
25x7
30x6
30x6

BO BB row
95x10
115x7
135x5
135x4
135x5

Pullup
BW-20 x5
x5
x5

BB Curls
55x8
55x8
55x8

Shrugs
180x10
180x8
180x9

Rotator Cuff

Felt like crap, went home, had a protein shake, cooking steak+potatoes now

drew
07-22-2006, 12:32 AM
Dude, Steak and Potatoes = awesome!

Decent workout.

Goodwinm
07-22-2006, 12:52 AM
Nice going in here man despite what happened.
How are you feeling atm? Drained alot of the time I would imagine?

getfit
07-22-2006, 04:29 AM
You still did pretty well,i hope you'll be feeling better.I know this sucks :(

Enjoy the wknd! :)

DumbellDude
07-22-2006, 10:12 AM
Thank you all for your support. I appreciate it.

Drew - Thanks. I'll start on my regular split on Monday, but still go lighter.

Goodwin - I'm feeling much better, there is no pain at all on my sciatic nerve. Had the worst doms on quads for 48h since wednesday... kind of weird because I did not go close to my max weight...

Sylvia - Thanks. I can't wait for Monday...

DGabe24
07-23-2006, 08:18 AM
Be patient bro it'll come in time, and nice job still putting up a decent workout despite the recent events. :thumbup:

DumbellDude
07-24-2006, 08:41 PM
DGabe thanks man! Things are moving along, still very weak.

Monday 24 July 2006
151lb :) (coming up) 7h sleep

"Heavy" upper

BB bench
45x20
95x8
115x8
135x3
135x3
95x7

[i]Pullups
BW x4
x4
x3
x2

[i]Deadlift
135x8x2
185x6
205x4 - this felt heavy as hell...
225x3 - and this....
225x3

BB Row
95x8
105x6
115x6

Shrugs
180x10
200x8x3

Pin press
185x3
195x1
205x1
215 - fail

Rotator Cuff stuff
Decline crunches w/ 20lb ball
Stretch

A coworker was telling me about a friend of her's that had a herniated disk causing sciatica and I guess I was influenced by that and was think it all day... My deadlift might have been greatly affected by that :( I contacted my doc to do an MRI and see if there's a problem... i'll be so depressed if there's a problem affecting my ability to lift...:cry:

Con
07-25-2006, 05:02 AM
Dont worry man, thing have a tendancy to workout fine, and your still liftin the weights, just gotta work back to where you were.

You can do it. Gj keepin with everything.

drew
07-25-2006, 03:31 PM
If you had sciatica, you would know it. Lifts lookin ggood. Just keep pluggin.

getfit
07-25-2006, 04:02 PM
I'm hoping everything will be ok.Still awesome work sunshine :)

DumbellDude
07-25-2006, 04:15 PM
Nick, Drew, Sylvia... Thanks guys :) Things seem to be OK, will see what the doc says next week, hope it's nothing... I'm of for some light leg stuff...

DumbellDude
07-25-2006, 08:04 PM
Tuesday 25 July 2006
151lb 7h sleep

Light lower

box squat
45x10x2
135x7
135x4 - 135 felt pretty heavy, decided to go lower..
95x8
115x8
115x6
45x10

leg press
180x10
270x8
320x8
360x6

Standing calve raises (on hack squat machine)
180x12
180x12
230x10
230x12
270x10

Question for the box squats: when you sit on the box, you literally sit or just touch the box and get back up?

drew
07-25-2006, 08:11 PM
Good stuff man.

Sit and relax your glutes, then explode up. Do NOT bounce and do NOT hit the box hard. This should be a half second pause only. Make sure to keep your body very tight.

DumbellDude
07-25-2006, 08:25 PM
Thanks Drew!

Heck, I was doing it all wrong (touching the box for just a moment), although I did not bounce or hit hard. Today was the first day that I did it (close) to right, still have to practice a bit.

I guess I shouldn't lean back to a vertical position and I should keep by back tight and in an angle.

Con
07-25-2006, 08:28 PM
I have no idea about the box aquats, but what exaclty is the point of them compared to regular squats?

Anyway nice workout, some pretty good leg presses.

DumbellDude
07-25-2006, 08:54 PM
(i'm new to box squats too, so smack me in the head if i'm saying anything stupid...)

they are more of a strength training technique (since you have to get back up after sitting in a "relaxed" state). they increases overall squat (and core) strength. also, you use much less weight than regular squats and they tend to improve your form.

DumbellDude
07-26-2006, 02:33 PM
Met a coworker today who's a physical therapist and she told me a few exercises and stretches to strengthen the piliformis muscle that might be a cause for sciatic nerve pain... including the "pretzel" stretch http://www.exrx.net/Stretches/HipExternalRotators/LyingPiriformis.html and external hip rotations/abductions... she also mentioned that lying flat on your stomach can very easily compromise your lumbar muscles, especially if you lie on the sofa that has very bad support (compared to a bed).

rest day today - tomorrow will be light chest/back day

Goodwinm
07-26-2006, 02:49 PM
hey dude those stretches look very good! thnks for the info :)

getfit
07-26-2006, 02:50 PM
You'll be liking those stretches Aris, they really feel awesome.

DumbellDude
07-26-2006, 06:00 PM
Goodwin, you're welcome man.

I think I'll be liking them too, Sylvia... My friend put me to do them in our interaction area, and they did feel great. Funny thing, this was during lunch time and the interaction area was packed.. some people had the "what-the-heck-is-he-doing" look in their face LOL

DumbellDude
07-28-2006, 08:07 PM
Friday 28 July 2006
151lb 7h sleep

Lost my journal somwhere in the 3rd page of the forum... need to workout more...

Light upper

DB bench
35x16
45x8
55x8
60x6
45x8

DB single row
45x8
55x7
65x6
65x6

Narrow grip bench
65x12
85x9
95x6

Cable pressdowns superseted with BB Curls
60x10 ss EZ55x8
70x10 ss EZ65x6
80x10 ss 70x3
60x10

DGabe24
07-28-2006, 11:06 PM
Good to see you back in DB, was wonderin where you went. Can't wait for a nice heavy day from you.

getfit
07-29-2006, 04:19 AM
Nice! have a great wknd :)

Con
07-29-2006, 07:48 AM
Keep at it dumbell. Like that crazy bastard mcdonald says, time + ass busting effort = results. Gogogo Dumbell!

DumbellDude
07-29-2006, 08:07 AM
Dgabe, Sylvia, Nick - thanks, last workout was rushed... out for some legs today :D

DumbellDude
07-29-2006, 02:47 PM
Saturday 29 July 2006
150lb 8h sleep

Heavy lower

Squat
98x8
135x8
185x6
225x4
225x3
135x4

Goodmornings
45x10
95x10
115x8
135x8

Hack squat
270x10
360x10
410x10

Standing calves raises
180x12
230x10
270x10
320x10

Hip rotator work - no weight
http://www.exrx.net/WeightExercises/HipAbductor/CBHipAbduction.html

Stretch
Among others, I did "pretzel" stretches... I felt muscles that I never knew existed...

This is day 19 post injury. I have not recovered my strength yet, but I'm getting there. It is a long road to recovery. My last heavy squat was 265x1 (on 7/2). On 7/19 (first workout after injury) I squat 175x6. Due to the injury, not only my strength/lifts suffered, but I can visibly see my quads being smaller than before.

getfit
07-29-2006, 02:50 PM
Still rocking on the legs.Everything shall be ace in no time :)

DumbellDude
07-29-2006, 03:07 PM
Thanks Syvlia. Can't wait for a PR, but I know it might take a while. Still, putting some big numbers made me feel great!!! Now relaxing at home iwth a protein shake in hand:D... won't go out untill later, it's blazing hot outside!

drew
07-29-2006, 03:35 PM
Getting there dude. Keep the progress slow and steady for a couple more weeks, then I think you'll really break some ground.

DumbellDude
07-29-2006, 03:38 PM
Drew, thanks bro. Yes, I totally agree to increase lifts in a slow/steady pace. One of my other main concerns is increasing my bodyweight a bit, so I got to get my diet in check, it's not great.

DumbellDude
08-02-2006, 08:56 PM
Wednesday 2 August 2006
151lb, 9h sleep

Work and other stuff kept me from going to the gym in two consecutive days tuttut

here's what i did today

Heavy upper

BB bench
95x8
95x8
115x8
135x4
140x3
95x6

Dips
BWx6
BWx6
BW+10x5 - this is my first ever weighted dip :)
+10x5
+10x5

pullups
BWx4
BWx4
BWx3

Deadlift
135x8
135x8
185x7
225x4
245x4
245x2
135x6

BB row
95x8
105x7
115x6
125x5

Shrugs (machine)
180x10
200x8
220x6

Rotator Cuff Stuff

DB Shrugs
65x10
70x7
70x7

Stretch, stretch, and more stretch

When I was deadlifting I noticed an average built guy loading the leg press machine with 8pps... I was like "WTF???"... after 3 sets of 6 partial reps (about 8-10" ROM) he loaded the seated calf raise with 215lb... after two sets of a few 1" ROM reps he was done... the funniest thing was not that he was doing 1" ROMs, but that he was looking very strangely at me when i was doing the deads... like he has seen an alien life form or something... thank god for iPod that keeps me isolated from useless conversations...

overall felt quite good tonight.. deading close to what I used to made me feel great... chuging down 32oz of milk + protein/carb mix now... steak+potatoes in a couple of hours before I go to bed. oh... the weather here in philly is freaking horrible, it's 11pm and it's 90F (32C), forecasted for 100F (38C) for the 3rd day tomorrow!!!

KingWilder
08-02-2006, 09:33 PM
lookin' good man, nice deads

getfit
08-03-2006, 02:37 AM
Sweet Dips :) you'll see how easy it will be to add extra weight, i take it slow, sometimes i can do weighted and other times it feels so heavy.I'm getting the hang of it :)

I hear ya on the heat,I've welcomed the Desert :D

Con
08-03-2006, 08:19 AM
strong deads and squats. Your definately doing very well!

DumbellDude
08-03-2006, 11:07 PM
King, Sylvia, Nick - thanks guys. I really liked the weighted dips Syvlia, was somehow scarred to do them in the past but not any more :)

Thursday 3 August 2006
151lb, 6h sleep

Lighter lower

Box squats
45x10
95x10
115x10
135x6
155x4
95x8
That's my 2nd time I am doing them correctly. Kept my form very strict. I start to get used to them and I really like them.

Standing Calfe Raises (Hack squat sled)
180x11
180x11
270x10
320x9
360x7
90x20

Leg press
270x10
320x8
360x6
410x5

Clean/squat
45x8
45x6
65x6
I am still learning the clean part.. kind of hate them...

Decline weighted crunches
20lb ball x12
x10
x12

Sidebends w/ DB
55x10
65x10
65x10

Stretching

DGabe24
08-04-2006, 05:16 AM
Great workout man, that is one hell of a "light" day ;) Good work on the box squats, and yeah cleans can suck when you first get to training them. I'm sure with that leg pressing though, your legs got hit plenty hard, keep it up DB :thumbup:

DumbellDude
08-06-2006, 03:41 PM
Dave - thanks man, I love squats - here's today's workout to proove it :D

Sunday 6 August 2006
150lb 10+h sleep

Heavy lower

Squat
45x10 x2 (warmup)
135x8
185x7
225x4
245x2 (got a 3rd rep but not good depth on the 3rd, so I'll give it a 2)

Hack squat (machine)
270x8
360x8
410x7
450x6

SLDL
135x8
155x6
175x5 - grip failed
195x6 - changed grip to over/under

Standing calf raises (hack squat machine)
180x12
270x10
320x8
360x9
410x7

Stretch

Workout was short and intense. Felt great. I recently pay extra attention for the depth of my squats. My legs got hammered. SLDLs were easy. Very happy with that workout. Preworkout was cup of oats. Postworkout had brunch with steak and eggs, salad, white bread, and cheesecake (went with my wife and a friend to Marathon On the Square, one of my favorite brunch places in Philly).

Con
08-06-2006, 04:21 PM
One day dumbell, I will match you on da squats.

Nice workout, and good job being fair on judgin yourself.

KingWilder
08-06-2006, 04:39 PM
haha I hear ya on the 10hr+ sleep man

great workout

DumbellDude
08-06-2006, 04:42 PM
Nick, King - Thanks guys for stopping by. In what we're doing we got to judge ourselves stricktly. Man, I slept so much this weekend, I realy needed it. Sleep deprivation has such a huge negative effect on my lifts.

drew
08-06-2006, 08:55 PM
Very nice lifting DD.

DumbellDude
08-06-2006, 09:30 PM
Thanks bro.

Updated my sig... The 160x3 bench press PR is probably not correct since the bar was not touching my chest. The most accurate is the 140x3 on 8/2.

I WANT TO KILL THIS SQUAT PR... in time... in time...

DGabe24
08-06-2006, 09:56 PM
Good sh1t DB, way to stay on yourself about your form. At one point I bumped down all my weights that I thought needed form to be better on. You're a better man for it ;)

getfit
08-07-2006, 01:28 AM
sldl's are looking sweet, i love it! KILL THIS SQUAT ;)

DumbellDude
08-07-2006, 10:02 AM
Dave, I totally agree on that.

Sylvia, that squat PR will be crushed soon :) SLDLs felt extra easy this time, don't ask me why!!! My hamstrings were never so tight, as they are today!

DumbellDude
08-07-2006, 08:36 PM
Monday 7 August 2006
150lb 6h sleep

Light upper

DB Press
35x12 x2 (warmup)
45x10
55x8
60x6
35x10

Single arm DB rows
35x10 x2 (warmup)
50x10
60x7
70x5

Dips
BWx8
BWx7
BWx7
BWx6

Narrow grip press
95x8
105x6
115x4

Scullcrushers
45x10
55x8
55x8
45x10

EZ Curls
55x8
55x8
65x6
65x6

Incline DB curls
25x4
25x5
25x6

Jumprope
10min

Stretching

DGabe24
08-07-2006, 09:20 PM
Awesome effort today man, great to see you push yourself even on the light days when you don't get to play with the big boy weights. Always love the efforts man, keep it up :thumbup:

DumbellDude
08-07-2006, 09:24 PM
Thanks Dave. Got to keep pushing!!! Thinking of switching to dynamic effort bench on the light upper days for the next four weeks. Spice things up.

DGabe24
08-07-2006, 09:43 PM
Sounds yummy :D

KingWilder
08-07-2006, 10:27 PM
nice lookin' session man

DumbellDude
08-09-2006, 08:52 PM
Mike, thanks man.

Wednesday 9 August 2006
152lb, 7h sleep

Here's today's "light lower"

Box Squats
45x10
95x10
135x10
155x4
155x4

Leg press
270x10
360x8
450x6
500x4
540x3 *

Abs - decline crunches w/ 20lb ball
x12 x10 x10 x10

Stretching

Teh 135x10 box felt pretty amazing... I'm getting realy good at these... Leg press was to the chest.

DGabe24
08-09-2006, 10:17 PM
540 x 3 = Light huh? :cool: What a crock lol Good job either way man, how do you like the box squats? I might hit them up, even if I just do them light during soccer season. Read they were awesome in an article on tnation.

DumbellDude
08-09-2006, 11:07 PM
Haha... thanks Dave... might have to go lighter next time LOL... no, seriously, I think I hit my legs hard twice a week, maybe a bit too much for optimal results. But this is not going to be forever, might change my workouts a bit after next week. The way I see it, I think one should change things every couple of months. Of course the major lifts remain.

What you think? Any other opinions/objections?

Box squats are realy great Dave. The helped a lot with my form for the regular squats. They are pretty tough and you got to go light (or you're stuck sitting on the box with a loaded barbell on your shoulders LOL). Try them!

DGabe24
08-09-2006, 11:16 PM
Yeah, I think how I am gonna work it is put my leg days on each Friday during soccer season to give me the weekend to recover. I definitely want to start doing wide-stance and box squats. I totally agree on mixing up the routine, not only does it keep you adapting, but also keeps things interesting and allows you to meet new challeneges with different lifts. You're doin great man, keep it up.

P.S. - Getting stuck on box squats sounds like fun, I'm sure it'll happen to me sooner or later :strong:

DumbellDude
08-09-2006, 11:25 PM
Thanks for the input bro.

Getting stuck on box squats sounds like fun
Should have had a camcorder...

getfit
08-10-2006, 03:06 AM
sweet, funny how when i'm on the box with so much weight i sometimes feel i'll never get back up :D I'm happy someones around just incase i stumble over :p

DumbellDude
08-10-2006, 09:19 PM
Sylvia, Box squats rock!

Thursday 10 August 2006
152lb 6h sleep

Heavy upper

BB Bench
45x20
95x10
135x5
145x3 (PR)
145x2
95x10

Dips (weighted)
+10x6
+10x5
+25x3
+25x3

Pullups
BWx4 x4 x4 x3

Deadlift
135x10 x8
185x6
235x3
255x2
275- fail
275x1

Rack pulls
295x1
315- fail
305x1
315- fail
315- fail - damn that is heavy..

BB shrugs
135x10
185x5 x5 x5 x5

Stretch

Overall, felt pretty strong. Getting the 145 press PR and matching my deadlift PR felt realy great. Today I was on a carb overload all day... Maybe that helped... I'll try that again!

Work/life stuff - will be traveling to Greece for two weeks in late September. On buisness, but I'll also spend some time with my family... :)

drew
08-11-2006, 07:05 AM
Nice to see you putting up PRs again. Good stuff.

Goodwinm
08-11-2006, 07:08 AM
excellent on the PR front man! Props for doing weighted dips man! ;)
For most people Bodyweight dips are a challenge. Let alone BW + more weight. Keep it up man! your doing awesome!

DumbellDude
08-11-2006, 10:22 AM
Drew, thanks bro. PR felt really good. In time will get the DL and squat PRs too! But this is going to be easier, my upper body is disproportionally weaker than my lower LOL

Goodwinner, thanks man. Have to start the weighted chins and pullups soon!

KingWilder
08-11-2006, 01:51 PM
your attempts make me want to try for a 315 rack pull. hmmm, I might actually give it a shot next week.

Great session overall man

getfit
08-11-2006, 01:53 PM
oooooooohhhhhhhhhhhh going home! sweet, i'm hoping next year to go again.Looking good my friend.

DumbellDude
08-11-2006, 04:14 PM
Mike - you'd like it :D

Sylvia - thanks! I'm very excited about my trip.

Con
08-11-2006, 04:31 PM
way to keep it intense, and have fun when you go to greece.

DumbellDude
08-12-2006, 02:50 PM
Nick, thanks.

Saturday 12 August 2006
151lb 9h sleep

Heavy lower

Squats (wide stance)
45x20
95x6
135x6
185x6
225x2
245x2
265x1
135x8

Hack squat
270x8
360x8
450x7

Seated Calf Raises
45x10 x10 x10

Standing Calf Raises
270x10
360x10
410x8
450x6

Goodmornings
95x9
115x10
135x8
155x6
165x6
175x6

Stretch

Widened my stance for the squats. My depth and arc in my back was better. My hams and glutes are toast. After the 255 and 265, my lower back was realy tight. Actually this happens the last couple of time. Does this happen to any of you with squats? Is that normal?

Con
08-12-2006, 03:03 PM
I never really feel anything, but if you think you form is good, then its just what happenes. Nice workout!

P.S. take pics of greece, wanna see someplace i might never go! :D

DumbellDude
08-12-2006, 03:08 PM
Thanks Nick.. I will take pics.. why not go? A trip to Greece is always nice :)

Con
08-12-2006, 03:14 PM
17, still in school, and broke as a joke!

DGabe24
08-12-2006, 03:19 PM
Nice heavy lower DB, strong squatting and GM's. Your lifts are a little stronger, and you are 20lbs lighter....that's just depressing :drooling:

getfit
08-12-2006, 03:21 PM
nice baby! squats rock da house :D

tightness is something that happens, it happens to me as well,stretch a little after your leg session hammies,quads.

KingWilder
08-12-2006, 04:49 PM
Widened my stance for the squats. My depth and arc in my back was better. My hams and glutes are toast. After the 255 and 265, my lower back was realy tight. Actually this happens the last couple of time. Does this happen to any of you with squats? Is that normal?

NICE squatting

My lower back is usually tight, but I think it's because I started to do GMs before squats...as long as it isn't pain, you're fine.

DumbellDude
08-12-2006, 10:57 PM
Thanks for the input guys.

Was planning to go out at night, but... after the PWO protein/carb shake and steak/potatoes/veggies, I took a long nap... will eat some spaghetti now...

Nick, once you'll be on your own feet and done with school/college you'll be able to do it. It is funny how when you're young and have the energy to do stuff you don't have the cash, and when you're older and have the money, you don't have the time and energy...

Dave, I want MORE :D... and one day I'll match your bench too :p

Syvia the wide-stance squats felt awesome, I think I was missing a lot with a narrower stance. I was inspired by Dave Tate's article in T-nation (http://www.t-nation.com/findArticle.do?article=body_149squat). I used to stretch every now and then, but now I stretch after every workout.

Mike the tightness was for a few minutes after the heavy squats - it did not feel like pain. I guess my lower back was hammered because I changed my stance and paied more attention to my arc. I do the squats first because they are the heavier lift.

DumbellDude
08-13-2006, 02:15 PM
Sunday 13 August 2006
152lb, 9h sleep

Light upper

Standing OH press
45 x10 x8
65 x6 x5 x6 x5 x6

Speed bench
95 x9 x9 x10 x8 x10

Incline DB Press
30 x8 x8 x8
40 x7 x7

CG bench
95 x6 x7 x6

Scullcrushers
45 x10
55 x8 x8 x8

Tabata-style thrusters
30 seconds ON - 30 seconds OFF (next time I'll do the 20/10 cycle as Rxed)
10lb DB
I did x10 x10 x8 and x7 in the 4 30 second cycles.

Jump rope
5min

Stretching

Comments: "Tabata" is one difficult SOB... after the 3rd cycle I thought my heart will come out of my mouth... Jumprope after that was easy

getfit
08-13-2006, 03:14 PM
nice! i like the jumrope,it find it hard actually, after 6 mins when i'm on my last min or two i'm about done for the day :D