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mikej
08-09-2006, 10:16 AM
I'm hoping if I journal myself it will motivate me to stay on top of stuff! First, some background info, then I'll post my daily workouts.

I've been working out for about 4 years now. I've got to be honest and say it's not been very hardcore. I had my body composition tested 8/11/02, and this morning 8/7/06, which shows what 4 years has gotten me:

_______|08/11/02|08/09/06| CHANGE
Weight:|203 lbs.|187 lbs.|(-16 lbs.)
---BF%:|.(21%)..|.(11%)..|(-10%)
---LBM:|160 lbs.|166 lbs.|( +6 lbs.)
---Fat:| 43 lbs.| 21 lbs.|(-22 lbs.)

Not bad... but not impressive for taking 4 years to accomplish, either. I'm 5'11", and 180-something has been a pretty consistent weight for me. I just started creatine about 3 weeks ago, which has really helped my lifts go up.

My wife and I are going to Australia for 3 weeks in December. I'm focusing on that as my goal date to build a better beach bod (it'll be hot down there). That's 16 weeks starting Monday. My plan right now, unless I get some serious advice to the contrary, is to bulk for 8 weeks, and cut for 8 weeks.

I've heard a pound per week is an OK goal for gaining weight, and that 1.5-2 pounds is an OK goal for losing it. Consequently, I'm hoping to add 8 pounds over the next 8 weeks, and then lose 12 over the 8 weeks after that. IF (and this is a big IF) my weight gain is 50/50 fat/muscle, and IF my weight loss is 80/20 fat/muscle, I should be about 183 and 8% BF by December, which hopefully means a six-pack!

According to www.hussman.org, taking into consideration my BMR he recommends I take in about 3120 calories per day "for muscle gain without fat loss". Looking at other posts on this forum, that seems a bit low to me, but I can reassess as I move along. I'll start with that on Monday. If I'm not gaining the pound per week, I'll move up the food intake from there.

For the next few posts, I'm going to backlog entries for Monday and Tuesday, then start tracking daily.

mikej
08-09-2006, 10:23 AM
Monday, August 7th, 2006

Weight: 190.5

WORKOUT
Legs

Squats- 12x185, 10x245, 8x295
Leg press- 12x180, 10x270, 8x360
Dead lift- 12x135, 10x185, 8x235
Calves (on leg press)- 12x180, 10x270, 8x360
Seated calf- 15x45, 12x90, 10x135

I felt really good about all of these. I think I'll be able to take my squats up a little bit next time, as well as leg press. Dead lifts were hard, but less
because of my hamstrings and more because holding onto the bar is hard. Switching to a mixed-grip helped, but now I'm worried about injuring myself with all the talk about the danger of mixed-grip. Calves were fairly hard as well.

Plan for next week: Increase squats and leg press, same routine for everything else.

FOOD

2259 Calories
42g Fat (17%)
253g Carb (37%)
251g Protein (46%)

mikej
08-09-2006, 10:27 AM
Tuesday, August 8th, 2006

Weight: 189

WORKOUT

Run- 3 miles, outside, 28:35 (9:31/mile)

The run was much harder than I wanted it to be. We took a week off, and getting back in the saddle was harder than I thought it would be.

FOOD

2379 Calories
47g Fat (18%)
229g Carb (36%)
261g Protein (46%)

KingWilder
08-09-2006, 10:28 AM
You're bulking on 2300 calories? or are you planning to increase slowly?

EDIT: also, if you're trying to put on weight maybe for the mini-bulk you should cut out cardio.

mikej
08-09-2006, 10:30 AM
The bulk starts Monday... and I'm going to aim for 3200 cals. What do you think about that as a starting point?

mikej
08-09-2006, 10:38 AM
Wednesday, August 9th, 2006

Weight: 187

Note- I had my body composition tested this morning, to give me a baseline before I start my bulk. I'm 5'11", 187 pounds, and 11% bodyfat.

WORKOUT
Chest/biceps/abs

Bench- 12x135, 10x155, 2x170, 3x160, 3x135
Decline bench- 12x95, 10x105, 8x125
Chest flyes- 15x25, 12x30, 10x35
Dumbbell curls- 12x30, 10x35, 5x40, 4x30
Cable biceps- 15x60, 12x70, 10x80
Crunches- 20, 20, 20
Leg lifts- 12, 12, 12

Today bench was much harder than I wanted it to be. After almost putting up 185 once last week and failing miserably, I'm a little gun shy. I'm going to focus on getting 170 up 4 or 5 times and then go for 185 again later. Decline bench was super easy, as were the flyes. Biceps hurt this morning, a lot of burn on the cables especially. Leg lifts were much easier than last week.

Plan for next week: Go for 5x170 on bench. Take decline bench up a bit. Take flyes up a bit. Go for 8x40 on curls. Take cables up 5 pounds. Try sets of 15 for leg lifts next time.

FOOD

2479 Calories
46g Fat (17%)
266g Carb (41%)
250g Protein (42%)

KingWilder
08-09-2006, 10:39 AM
I would add 200 calories a day(starting tomorrow: 2500, fri. 2800, sat. 3000, sun. 3000-3200) up until monday when you start 3200. You don't want to just all of a sudden up your calories by 900.

mikej
08-09-2006, 10:57 AM
I think the idea of "ramping up" sounds good, so I'll take your advice.

What would be the downfall of going up that much "all of a sudden"? Maybe my stomach wouldn't be so happy with me?

mikej
08-09-2006, 11:03 AM
...if you're trying to put on weight maybe for the mini-bulk you should cut out cardio.

MikeJ: I know, I know... <sigh>. I realize running isn't compatible with my goals, but as I mentioned in another thread I'm stuck. My wife and I are half-marathoners, and I promised her I wouldn't stop running with her. I'm being supportive. We have another race in September.

I'm hoping I can compensate for the running by eating more.

KingWilder
08-09-2006, 12:34 PM
I'm hoping I can compensate for the running by eating more.

this should work, just weigh yourself right when you wake up once a week (I go for monday mornings) to make sure you're still gaining as much as you want.

mikej
08-10-2006, 10:01 AM
Thursday, August 10th, 2006

Weight: 187.5

REST DAY

We were supposed to go on a 5 mile run this afternoon, but we're going to take a break.

FOOD

2972 Calories
59g Fat (19%)
261g Carb (33%)
343g Protein (48%)

mikej
08-10-2006, 10:03 AM
this should work, just weigh yourself right when you wake up once a week (I go for monday mornings) to make sure you're still gaining as much as you want.

I weigh myself every morning as soon as a wake up. I'm not afraid of the data... I know better than to freak out because of a difference of 5 pounds either way from day to day. I like seeing the trends.

Which is a good question for the group: Is it normal or abnormal for my weight to vary as much as 5 pounds some days from day to day?

mikej
08-10-2006, 09:21 PM
So... I'm ramping up as suggested. How does this look so far?

Monday
2259 Calories
42g Fat (17%)
253g Carb (37%)
251g Protein (46%)

Tuesday
2379 Calories
47g Fat (18%)
229g Carb (36%)
261g Protein (46%)

Wednesday
2479 Calories
46g Fat (17%)
266g Carb (41%)
250g Protein (42%)

Thursday
2972 Calories
59g Fat (19%)
261g Carb (33%)
343g Protein (48%)

I'm going to aim for 3200 tomorrow, and 3500 by Monday. What does everyone think about 3500 a day?

Clifford Gillmore
08-11-2006, 12:23 AM
So... I'm ramping up as suggested. How does this look so far?

Monday
2259 Calories
42g Fat (17%)
253g Carb (37%)
251g Protein (46%)

Tuesday
2379 Calories
47g Fat (18%)
229g Carb (36%)
261g Protein (46%)

Wednesday
2479 Calories
46g Fat (17%)
266g Carb (41%)
250g Protein (42%)

Thursday
2972 Calories
59g Fat (19%)
261g Carb (33%)
343g Protein (48%)

I'm going to aim for 3200 tomorrow, and 3500 by Monday. What does everyone think about 3500 a day?


I think you should dirty bulk with over 7000cals a day... :)


Where in Auz are your from?

mikej
08-11-2006, 06:12 AM
I think you should dirty bulk with over 7000cals a day... :)

Where in Auz are your from?

Ha! Maybe I should.

I'm not from Australia, but my wife's family is from Australia. We're going to go meet them for the first time this Christmas season. I started posting here to get me a little more motivated so I can look good for Cairns. ;) 16 weeks so I can look my best and make a good impression.

mikej
08-11-2006, 09:35 AM
Friday, August 11th, 2006

Weight: 188.7

WORKOUT
Back/Abs

Bent-over Barbell Rows- 12x95, 10x135, 5x155, 3x135
Lat Pulldowns- 12x110, 10x130, 5x150, 4x130
Back Ext.- 15xBW, 12xBW+25, 8xBW+45, 4xBW
Twist Situps- 2 sets of 10 per side, 1 set of 7 per side
Crunches- 1 set of 6
Leg Lifts- 2 sets of 15, 1 set of 12

Today SUCKED. My form got really crappy on my last set of bentover rows, and it was all downhill from there. I couldn't finish my last set of twisting situps, but managed to do some crunches at the end.

Plan for next week: Aim for the same plan (8x155 for the rows, 8x150 for lats, 10xBW+45 for back ext., 3 sets of 10 per side for twisting situps, and 3 full sets of 15 leg lifts). Eventually I'm going to have to go for higher weight and lower reps I think.

FOOD

3454 Calories
72g Fat (20%)
338g Carb (37%)
352g Protein (43%)

KingWilder
08-11-2006, 01:53 PM
lookin' good man

try doing some weighted decline sit-ups...they work wonders

mikej
08-11-2006, 02:08 PM
lookin' good man

try doing some weighted decline sit-ups...they work wonders

Thanks! I'll give the weighted decline sit-ups a shot. Is it better to grab a plate, or a dumbbell? Is it better to go heavy, or go for quantity?

mikej
08-12-2006, 01:18 PM
Saturday, August 12th, 2006

Weight: 189.6

WORKOUT
Shoulders / Triceps / Abs

Barbell Military Press- 12x95, 8x115, 6x115, 6x95
Barbell Upright Row- 12x70, 10x90, 8x110
Dumbbell Side Raise- 12x20, 10x25, 8x30
Cable 2-arm Triceps Pushdowns- 12x110, 10x130, 8x150
Overhead Dumbbell Triceps Extensions- 15x35, 12x45, 7x55, 6x45
Decline Situps- 15xBW, 15xBW, 10xBW+10
Hanging Knee Tuck- 10xBW, 10xBW, 10xBW
Ab Machine- 10x90

Shoulders felt great today, although I got a crick in my neck during the second set of military presses. I powered through that though. Abs were all over the place, though. Adding weight to the situps is awesome, but I can't do very many before getting super tired. Then I was just screwing around at the end. <sigh>

Plan for next week: Try to finish 10x115 and 8x115 on military press. Add more weight on upright rows and side raises. Pushdowns are getting easier, make them a 15/12/10 set next time, and switch out to a different triceps exercise for the 12/10/8 sets. Abs were a freebie today... get with the program.

FOOD

Not watching today... taking a "free day". You're over it.

KingWilder
08-12-2006, 05:10 PM
Nice Mil. Pressing man, good session overall

mikej
08-13-2006, 02:26 PM
Sunday, August 13th, 2006

Weight: 193.6 <-- Probably due to sodium from yesterdays crap-fest.

WORKOUT

Run- 8 miles, outside, 1:13:35 (~9:08/mile)

The run was SUPER easy... I'm thinking it has something to do with all the extra calories from yesterday's "eat whatever" day. God only knows how much I ate... it was a lot. Now I've got to figure out how to make up for burning ~1000 calories today running. :) I know... cut out the running if I'm trying to bulk. <sigh>

FOOD

3429 Calories
91g Fat (25%)
352g Carb (38%)
305g Protein (37%)

mikej
08-14-2006, 08:58 AM
Monday, August 14th, 2006

Weight: 191.6 (see... sodium. :) )

WORKOUT
Chest/biceps/abs

Bench**- 12x95, 10x115, 8x135
Decline dumbbell- 12x30, 10x40, 8x50
Flye machine- 15x70, 12x110, 7x150, 3x110
Dumbbell curls- 12x30, 10x35, 8x40
Cable biceps- 15x65, 12x75, 10x85
Dips- 10xBW, 5xBW
Decline situps- 15xBW, 14xBW+10, 8xBW+10, 6xBW
Crunches- 15, 5
Leg lifts- 15

** Took the weight down, used a wider grip, and touched the bar to my chest at the bottom of each rep.

Today I took a new approach to bench, and I'm excited about it. As expected, it was hard at the bottom of the rep where I haven't been working because of bad form, but super easy through the rest of the rep. The stretch at the bottom felt really good. Decline dumbbells it's been a long time, so I underestimated my capabilities. The lifts were easy. Flye machine isn't my favorite, and I remembered why I stopped doing them... it's hard on my right shoulder. Dips are also hard on my shoulder, maybe do them in a different spot in the rotation, or a different way? Biceps were AWESOME this morning, with a personal best of 40 pounds 8 reps. Abs were all over the place... I'm lacking focus there. I need to get back to 2 or 3 exercises and really focus hard.

Personal note: Doing curls today I wanted to stop at 6x40, and I actually thought to myself "you don't want to look dumb in front of the WBB crew, do you?" and squeezed the last 2 reps out. This journaling stuff is working!

Plan for next week: Go heavier on bench with the new form. Take decline dumbbells up 10. Take flyes out and go to incline bench. Take curls up 5! Take cables up another 5 pounds. Get abs under control, for the love of god.

FOOD

3938 Calories
88g Fat (21%)
422g Carb (38%)
392g Protein (41%)

Stumprrp
08-14-2006, 09:11 AM
nice workout bro my workout was the same for today chest and bicep wise, how do you enjoy it like that?

mikej
08-14-2006, 10:00 AM
nice workout bro my workout was the same for today chest and bicep wise, how do you enjoy it like that?

Well your numbers are WAY better than mine... so I know you're not saying your workout was the same as mine!

I think what you're asking is how I like pairing chest and biceps together. I like it a lot, actually. I feel like those two groups don't work against each other and tire each other out, so I get a good workout for both.

I used to do chest and tri's on the same day, and would find my triceps were already tired by the time I got done with chest, you know?

mikej
08-14-2006, 09:16 PM
Uh oh... closer to 4000 calories today. Am I overdoing it?

mikej
08-15-2006, 07:26 AM
Tuesday, August 15th, 2006

Weight: 191.6 <-- Exactly the same as yesterday... weird.

WORKOUT

Notes: Man... what happened? I got home late from work, and so we didn't have enough time to get our run in. I'm trying to cut down on the running anyway, so that wasn't so bad. See food notes for what happened next...

FOOD

4185 Calories
89g Fat (20%)
387g Carb (35%)
423g Protein (42%)
17g Alcohol (3%)

My wife got us involved in a miniature golf team, which I thought sounded like a lot of fun! What I wasn't prepared for was that it is "Drinks on the Links", and having beer is practically a requirement. I managed to keep it to a beer and a half, but I don't know how I feel about drinking every Tuesday night for the next month or so. Any thoughts?

KingWilder
08-15-2006, 08:31 AM
I would say if you're running that much, 4000 calories is fine...might not even be enough...just gonna have to use trial and error.

mikej
08-16-2006, 09:38 AM
Wednesday, August 16th, 2006

Weight: 191.0 <-- Down a half a pound?!? I'm kidding... no worries.

WORKOUT

Squats: 12x205, 10x245, 7x295
Leg extension machine: 12x130, 10x170, 6x210
Leg press: 12x180, 10x270, 8x360
Calves (on leg press): 12x180, 10x270, 8x360
Deadlifts: 12x135, 10x185, 7x225

I went in the afternoon this time, and I felt really different/weird. I usually work out first thing in the morning, and today a) my rhythm felt off, and b) it was CROWDED at the gym.

Squats felt good. I could have gotten 8x295 pretty easy but weenied out. Leg extension machine is like an old friend I forgot about, so I did some sets. Leg press was HARD after the leg extensions, but it was mostly fatigue and not too heavy. Calves felt hard, but I think more reps and not more weight is the answer. Deadlifts it's getting hard to hold onto that much weight, and easier putting the weight up.

Next time: Take squats up just a little bit. Focus on form and getting a little lower. Do leg press before leg extensions and take the weight up. Leg extensions reshuffle the weight so there is less dramatic of a change between sets, don't go quite as heavy, and do more reps per set. Go back to two exercises for calves. Take deadlifts up a smidge.

FOOD

4004 Calories
96g Fat (22%)
396g Carb (37%)
387g Protein (40%)

mikej
08-17-2006, 10:07 AM
Tuesday, August 15th, 2006

Weight: 190.6 <-- Down two days in a row? Maybe 4K calories is OK then...

WORKOUT

No run! Yeay! My wife and I decided officially not to run a half-marathon in September as originally planned, opting instead to train up to the Seattle half-marathon in November instead. That means a brief reprieve on all the running I've been doing, although we're still going to hit our long runs on Sundays and try to run once or twice during the week. This is good news for my bulk.

FOOD

4016 Calories
97g Fat (23%)
343g Carb (32%)
436g Protein (45%)

On a gross note... today was the first day I didn't have "issues" in the bathroom in the afternoon. I think my system must be adjusting to the milk and is caught up now.

KingWilder
08-17-2006, 10:35 AM
EAT MORE!! haha

previous workout looked good, NICE squats...do you take them ATF or to parallel?

just looking at how much you run gives my body pain

mikej
08-17-2006, 10:44 AM
EAT MORE!! haha

previous workout looked good, NICE squats...do you take them ATF or to parallel?

just looking at how much you run gives my body pain

You bring up a really good point... how often should I adjust my eating plan for bulking? Weekly? :edit: I don't know how much more I can eat!

I just take my squats to parallel... and sometimes not quite parallel, hence my note that I need to take them a little deeper. To be honest, I don't really know what ATF means, :edit: (a$$ to floor?) :redface: could you school me?

As for the running... I'm taking advantage of my wife feeling lazy the last couple of weeks. We've canceled a couple of runs lately for whatever excuse, which doesn't bother me any. Sometimes it gives my body pain too! I'm a little worried about getting heavier and increasing the stress on my joints. We're not competitive runners, though, so I could give a crap less what it does to my time.

KingWilder
08-17-2006, 12:50 PM
I would adjust calories every week if you need to...so weight yourself again like Monday and if your weight is still down, then up the cals by anywhere form 300-500.

you pretty much got ATF figured out haha....you should at least try taking your squats past parallel as it'll def. help your quads grow more...lower the weight if you try it though.

there is actually a squat article in my sig. that's worth a read if you've got the time.

keep up the hard work man

mikej
08-18-2006, 09:46 AM
Friday, August 18th, 2006

Weight: 192

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 9x55, 5x60, 4x50
Barbell Upright Row*- 12x75, 9x95, 3x115, 5x105
Barbell Front Raise- 15x20, 12x30, 10x40
Skullcrushers**- 12x50, 10x60, 5x70
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Ab Machine- 12x70, 10x90, 8x110
Hanging Knee Tuck- 15xBW, 15xBW, 15xBW

I didn't have my coffee before working out, and I think it affected my energy. The lifts were good though, so I'm happy. I switched it up from barbell to dumbbells on the shoulder press, and 60 pounds felt like a lot. *Upright rows I had been using the little rack of barbells that are a set weight (no plates... whatever they're called). Today I used a bar and plates, and it really changed the exercise for me balance-wise. 115 ended up feeling like a lot, but I finished the set at 105 and it was OK. As for front raises, I have a painful pop in my right shoulder whenever I do any shoulder work out front, and today was no exception. If I keep my shoulders back and go really slow it doesn't pop as much but I have to keep the weight down. Skullcrushers were pretty easy, but a dude bumped my bench racking weight for himself and interrupted me during my last set so I stopped. :mad: ** I just looked at ExRx, and I'm doing these wrong... I'm using an overhand (pushing) grip, while the animation shows him using an underhand (pulling) grip. Doing cable pushdowns for long sets (15/12/10) HURT SO GOOD. Abs were pretty easy today, but I need to step it up there a bit still.

Plan for next week: Try to finish 10x60 on dumbbell shoulder press. Try for the same routine on upright row and finish 8x115. Go back to side raises or some other exercise for shoulders. Try using the underhand grip shown on ExRx for skullcrushers with the same weight. One more time on pushdowns, then change to a harder grip sometime soon.

FOOD

4096 Calories
100g Fat (23%)
337g Carb (31%)
456g Protein (46%)

mikej
08-19-2006, 10:45 AM
Saturday, August 19th, 2006

Weight: 194 <-- Hey! Now we're talking...

WORKOUT
Back / Abs

Barbell Bent-over Row- 12x95, 10x135, 3x185, 5x155
Pullups (handles)- 4xBW
Cable Row- 12x80, 10x110, 8x140
Pullups (handles)- 3xBW
Back Extension- 15xBW, 12xBW+25, 8xBW+45
Pullups (handles)- 3xBW
Twisting Situps- 15, 15, 8
Ball Rollup- 10, 10

I feel like a$$ today. Nauseous, and a horrible headache. I went anyway, and I feel like I did pretty well despite the fact that my head would POUND every time I finished a set. Bentover rows were hard, I did too much weight... shoulda checked my notes. Rows were OK, but need to be harder. I tried doing pullups using these two handles that pop out of the front of the squat rack (instead of on a bar). They're a little harder, I think, but I'm glad I did some... hopefully I can get the reps up. Back extension was hard at 45... the hardest part is holding onto the plate and mounting the apparatus! My abs feel great, but I'm still wearing myself out before I get to abs and then sorta half-assing them. "Ball rollup" is where I get into pushup position, put my feet up on a swiss ball, and then raise my butt up into the air while rolling my feet up into tippy-toe position on the top of the ball. It has the effect of me raising myself up into an upside-down V at the top of the rep, then back down. They're HARD, but I like them.

Plan for next week: Squeeze out at least one more rep on bentover rows at 185, maybe crowd the rest a little. Take up rows just a smidge. Keep back extension the same. Go for a few more pullups per set (aim for 6 each as a goal). Abs are a work in progress...

FOOD

Free day... you're over it.
Estimated (hard to keep track on a free day...)
4458 Calories
206g Fat (43%)
359g Carb (31%)
217g Protein (20%)
40g Alcohol (7%)

mikej
08-21-2006, 09:51 AM
Sunday, August 20th, 2006

Weight: Unknown... no scale.

WORKOUT

Run- 6.5 miles in 1:05:30. (~10:00/mile)

The run was SUPER hard. I'm thinking it's partially because I didn't run at all for an entire week, and on top of it I'm getting heavier and there's more of me to lug around.

We took a trip to see my mother this weekend, so food was pretty hard to stay on top of. I'll make up for it this week. Being in town this weekend should make it easier to "be good".

FOOD

3092 Calories
89g Fat (27%)
365g Carb (45%)
212g Protein (28%)

mikej
08-21-2006, 10:02 AM
Monday, August 21th, 2006

Weight: 195.4

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x115, 10x135, 4x155, 4x135
Dumbbell Decline Bench: 12x40, 10x50, 5x60
Flye Machine: 15x110, 12x130, 10x150
Dumbbell Curls: 12x30, 10x35, 3x45, 3x40, 2x35
Cable Biceps: 15x70, 12x80, 10x90
Ab Machine: 12x80, 10x100, 8x120
Crunches: 20, 20, 20
Dips: 10, 5

I don't know what I expected stepping on the scale this morning, but being out of my element for the weekend had me a little worried. 195.4, so 3.8 pounds in my first week of bulking. It's only a week... so we'll see from here. I expected to have a pretty rapid increase at the beginning and have it taper off. 3-4 pounds per week for 8 weeks isn't exactly what I had in mind!

Bench is still a struggle. Widening my grip a little bit (pointer fingers on the ring), and going all the way down to my chest is hard work! Putting up 155 I couldn't only get through 4 reps, which is disappointing since I was putting up more than that before I changed my form. I keep telling myself this is for the better though. Decline dumbbells felt great, except figuring out how to mount and dismount gracefully. Flye machine started out hard, but then felt pretty easy toward the end. Biceps I thought "what the heck... go heavy at the end" and picked up 45. I expected only a rep or two but got through 3, then took it down to 40 for three more, then 2 at 35 to round out my planned 8 reps. It felt GREAT. Cable biceps burned burned burned, they were great. Abs felt good this morning, too. At the very end I thought I'd try some dips, since everyone recommended them on chest day. I got through the first set of 10 OK... and felt depleted by the time I got to 5 on the second set. Maybe I should move them earlier into the routine so I'm not as tired. Before abs, maybe?

Plan for next week: Keep crowding with bench, maybe take the weight up anyway 5-10 pounds. Keep dumbbells the same, go for the whole 8x60. Find a different exercise than flye machine that is easier on the shoulders (maybe dips instead there??) Go for 4 or more reps at 45 for bicep curls, take cables up another 5 pounds. Abs were good, take the machine up a tiny bit and try sets of 25 crunches. Dips were hard... move them earlier into the routine and try for 3 sets of 10.

FOOD

4096 Calories
96g Fat (22%)
379g Carb (35%)
424g Protein (44%)

KingWilder
08-21-2006, 01:47 PM
grr 195, I hate you haha. What are you trying to get up to?

workouts lately look good, keep eating!

mikej
08-21-2006, 02:07 PM
grr 195, I hate you haha. What are you trying to get up to?

workouts lately look good, keep eating!

Thanks, bro. Looking at your sig data for June, I had a 20 pound head start on you and you were looking better to begin with, so any jealousy should be mine.

My original goal was 200 pounds by mid-October, and then shred it down (185-ish again maybe??) for my trip to Australia (hence the oh so cheesy name of my journal). If I have a good experience with this bulk, and like it, I think after we get back in January I'll really pack on the pounds 'til about April or May.

I think it would be bad ass to blow way up to like 220 or something nuts like that. I feel like my lifting has a long way to go before that would be productive/safe/healthy though. My friends and family that haven't seen me in awhile have started making comments to me about getting bigger, and it's made me an egomaniac bent on getting SWOLE.

Anyway, KEEP EATING! BOTH OF US!!

mikej
08-22-2006, 09:47 AM
Tuesday, August 22nd, 2006

Weight: 194.8

WORKOUT

Rest day. Mini-golf again tonight... hope I can stay away from the beer.

FOOD

4351 Calories
96g Fat (21%)
380g Carb (33%)
450g Protein (43%)
17g Alcohol (3%)

mikej
08-23-2006, 10:03 AM
Wednesday, August 23rd, 2006

Weight: 194.2

WORKOUT

Squats- 6x135 (ATF), 12x205 (Parallel), 10x245, 8x295
Leg press- 12x230, 10x320, 8x410*
SLDL- 12x135, 10x185, 8x225
Calves (on leg press)- 15x180, 12x270, 8x360

Today I went in the afternoon, which is always weird and crowded at my gym. I tried some ATF squats with really low weight, just to try them out. I'm going to work on the form with some light weight for awhile and see if I like them. First experience was that they felt weird, but not bad. Leg press was awesome, with a *personal best of 410. SLDLs are feeling good, but I need to check my form as my back is wicked sore after them. Calves were good. My wife came in to get me, and she was a little early, so I cut out leg extensions and my second set of calves. :( I don't like skipping stuff but that's how it goes.

I had a scintillating scotoma last night. http://imigraine.net/migraine/withaura.html
Luckily for me they are always painless. I have had them before, and almost always on leg day, which makes me wonder... It lasted about 40 minutes, and was super intense. If you're interested at all let me know and I'll go into it further.

FOOD

4164 Calories
109g Fat (25%)
382g Carb (32%)
436g Protein (43%)

mikej
08-24-2006, 09:07 AM
Thursday, August 24th, 2006

Weight: 194.6

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 9x55, 7x60
Barbell Upright Row- 12x95, 7x115, 4x125, 3x115, 4x95
Barbell Front Raise- 15x20, 12x30, 10x40
Skullcrushers*- 12x50, 9x60, 6x70
Dumbbell Tricep Extension- 10x50
One-arm Dumbbell Tricep Extension- 10x25
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Decline Situps- 12xBW, 10xBW+10, 8xBW+25
Crunches- 20, 20, 20

Today felt great for the most part. Shoulder press is coming along, I almost got 8x60... next time for sure. I screwed up upright rows, I was too tired to do math I guess; I started out at 95 and then wondered why my second set was so heavy at 115 (that's usually my third and heaviest set). A little improvisation and it was good overall I'd say. Skullcrushers I tried the new underhand grip (the right way). It was super hard to grip that much weight in that way for some reason. I got through it OK, but could only do 6x70 at the end. I did a couple of random tricep exercises while I waited for the cables to open up. Decline situps I did a set of BW+10 and then BW+25 (which I'd never tried before). 25 was easier than I expected, my problem appears to be endurance not strength.

Next time: Shoulder press was close enough... take it up 5 pounds. Keep upright row going with today's accident like it was on purpose (95/115/125). Try taking front raises up (that'll mean 10 pounds, unfortunately) or switching to dumbbells. Skullcrushers will get easier as grip improves, try the same set.

FOOD

4019 Calories
101g Fat (23%)
367g Carb (32%)
433g Protein (45%)

mikej
08-25-2006, 08:15 AM
Friday, August 25th, 2006

Weight: 196.6

WORKOUT
Back / Abs

Pullups- 6 (handles), 4 (regular), 4 (handles)
Barbell Bent-over Row- 12x95, 10x135, 2x185, 4x155, 4x135
Lat Cable Pulldown- 12x110, 9x130, 6x150
Dumbbell Pullovers- 15x25, 12x30, 10x35
Back Ext.- 15xBW, 12xBW+25, 7xBW+45
Abdominal Machine- 12x90, 10x110, 6x130
Crunches- 20, 20, 20

Today was a little weird. I tried doing pullups first, thinking maybe it would help. My arms always seem to give out before my back does... anyway 3 sets for 14 total and I only did 10 last time so we'll call it progress. Bentover row doesn't work for me at 185, it's too much. I hadn't done lat pulldowns in awhile, it felt good to add them back in. Pullovers are a new one on me, so I started way lighter than I could have. Are they even a good exercise? Back extension was harder than usual today, my back has been a little tweaky since legs on Wednesday night. Abs were OK, although my lower back was barking at the end of the last set on the abdominal machine.

Plan for next week: Hit three sets of 6 pullups, it's doable! Bentover rows at 185 is too much, take the first two sets up a little bit, but bring the heavy set down a little bit until form improves (115/135/155). Keep doing lat pulldowns, but with cable rows not instead of rows. Keep back extension the same one more week.

FOOD

4305 Calories
103g Fat (22%)
316g Carb (28%)
492g Protein (48%)
12g Alcohol (2%)

mikej
08-28-2006, 11:53 AM
Saturday, August 23rd, 2006

Weight: Unknown, no scale.

WORKOUT

No formal workout, although I retarred my in-law's driveway and paid for it with a sore back for the rest of the weekend. Made some money though!

FOOD

Free day... you're over it.

mikej
08-28-2006, 11:55 AM
Sunday, August 27th, 2006

Weight: 196.6

WORKOUT

Run, outside, 6 miles 56:30 (9:25/mile)

FOOD

3572 Calories
105g Fat (27%)
271g Carb (29%)
376g Protein (43%)

I really screwed the pooch on food today. My schedule was a little screwed up and I didn't eat as much as I planned. <sigh>

mikej
08-28-2006, 12:02 PM
Monday, August 28th, 2006

Weight: 195.6 (Uh oh...)

WORKOUT
Chest / Biceps / Abs

Flat Bench- 12x125, 10x145, [2x165, 2x155, 3x145]
Decline Dumbbell Bench- 12x40, 10x50, 5x60
Flye Machine- 15x130, 12x150, [7x170, 3x170]
Dumbbell Bicep Curls- 12x35, 10x40, [1x50, 2x45, 2x40, 3x35]
Cable Biceps- 15x70, 12x80, 10x90
Crunch Machine- 12x90, 10x110, 8x130

Today was pretty good overall. I'm slowly but surely getting stronger at bench with the new grip and touching the bar to my chest. I've started assing out on my heavy sets and quickly lowering the weight and continuing rather than resting, so I'm putting brackets around sets that have no rest between them to show that. I'm hoping it will help me diagnose or understand what's going on better. Dumbbell bench felt great, although I could have done more at 60 pounds. Flye machine is still hard on my shoulder, and I keep saying I'll do something different and then don't. Dips are a better idea. Biceps burned today taking the weight up, but I'm happy with the result, especially on cables. Only did one set of abs today, I ran out of time :mad:.

Next week: Keep bench the same and really try to squeeze out 8 reps at 165. Keep decline bench the same and go for 8 at 60 as well. Kill the flye machine and do dips. Keep biceps the same, going for 2-3 reps at 50 and finishing out the 8 at 45 instead. Take cables up another 5 pounds. Of course don't skimp on abs, make sure there's time.

FOOD

4045 Calories
101g Fat (23%)
353g Carb (31%)
448g Protein (46%)

mikej
08-29-2006, 09:34 AM
Tuesday, August 29th, 2006

Weight: 195.2

WORKOUT

None. Mini golf again tonight! I'll try to stay away from the beer...

FOOD

3990 Calories
91g Fat 21%
365g Carb 34%
404g Protein 42%
13g Alcohol 2%

mikej
08-30-2006, 09:28 AM
Wednesday, August 30th, 2006

Weight: 193.5 <--- What's going on here?

WORKOUT
Legs

Squats- 6x145 (ATF), 12x215 (Parallel), 10x255, 8x305*
Leg press- 12x250, 10x340, 8x430*
Leg Extensions- 12x110, 10x150, 8x170
SLDL- 12x145, 10x195, 8x235*
Calves (on leg press)- 15x180, 12x270, 8x360

I kicked some serious ass today. I had been doing legs in the evenings, and I wonder if switching back to morning has something to do with it. Three PRs* today, in squats (just to parallel), leg press, and SLDLs. I put up 430 on leg press like it was nothin'. Not a big deal to some, I'm sure, but a BIG deal for me. :) Leg extensions burned like a muther. ATFs are really hard, which makes me want to do them more. I just don't like the idea of taking the weight down so I can do them... which I need to get over. Taking it down means it'll come back quickly, right?

Next time: Try doing all ATFs, being sure to take the weight down to not hurt myself. Take leg press up a little bit. Keep up the leg extensions, just start with 130 and do the rest the same. SLDL up another 5. Do 2 exercises for calves, MAKE time (time has been my excuse lately...)

FOOD

4131 Calories
101g Fat (23%)
380g Carb (35%)
417g Protein (42%)

mikej
08-31-2006, 10:07 AM
Thursday, August 31st, 2006

Weight: 195.2

WORKOUT

None.

FOOD

Pending

mikej
09-05-2006, 09:31 AM
Crap. I'm WAY behind on the journal. I don't even have good notes from my Friday/Saturday workouts, either. I did them, I swear, and they turned out just fine. I'm not going to worry about it. I'll start the posts from Sunday after this.

My eating was CRAP this weekend. Oops. Nothing I can't recover from though, I'm sure.

mikej
09-05-2006, 09:36 AM
Sunday, September 3rd, 2006

Weight: 196.6

WORKOUT
Run, outside. 6.2 miles, 58:30 (9:26/mile)

Runs have been SUPER hard lately, which I think is a combination of a) I'm 10 pounds heavier than I was a month or so ago and b) I've only been runnning once a week lately and my endurance is going down from lack of frequency. I'm going to start doing more running in between Sundays, and eating a little more to compensate.

FOOD

Didn't keep track... oops.

mikej
09-05-2006, 09:37 AM
Monday, September 4th, 2006

Weight: 195.2

WORKOUT

None.

FOOD

Didn't keep track... oops.

TwiloMike
09-05-2006, 09:50 AM
Great workouts! Very solid squatting. ATF squats rock my world but I'm a squat light weight so it's a moot point.

Question: in the following example what is the purpose of [....]?

Flat Bench- 12x125, 10x145, [2x165, 2x155, 3x145]

mikej
09-05-2006, 09:55 AM
Tuesday, September 5th, 2006

Weight: 195.8

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x125, 10x145, 3x165, 5x145
Dumbbell Incline Bench: 12x45, 9x55, 5x65
Barbell Decline Bench: 15x65, 12x95, 10x115
Dumbbell Curls: 12x35, 9x40, 3x45, 3x35
Cable Biceps: 12x75, 10x85, 8x95
Ab Machine: 12x90, 10x110, 8x130

Well, this was a rough morning for me in some ways. I keep getting crunched for time, which is a total excuse and I know it. Flat bench is getting better, but I need a spotter; I'm not taking risks and wimping out before a go to failure for fear of getting stuck. Adding inclines today felt awesome, I get a really good stretch at the bottom. Decline bench was a little easy. Curls I got really tired, probably from taking my first set up a little. Cable biceps is a burn. Only one set of abs... I'll have to fix that tomorrow.

Plan for next week: Keep crowding with bench, maybe take the weight up anyway 5-10 pounds. Keep doing incline dumbbells, go for the whole 8x65. Add dips in. Go for 4 or more reps at 45 for bicep curls, leave cables the same but squeeze out 15/12/10 instead of 12/10/8. Abs can't take a back seat... take the machine up a tiny bit and try sets of 25 crunches.

FOOD

3982 Calories
85g Fat (20%)
385g Carbs (36%)
416g Protein (44%)

And despite mini-golf... NO BEER!

mikej
09-06-2006, 09:30 AM
Great workouts! Very solid squatting. ATF squats rock my world but I'm a squat light weight so it's a moot point.

Question: in the following example what is the purpose of [....]?

Thanks! I'm not going to do ATF squats anymore though, because my physical therapist friend told me not to. Please, no flaming me over this one!

I put the [...] in there because I was toying around with the idea of notating when I do dropsets because I'm pissed off. Sometimes on my heaviest set I'll only get a couple of reps in, and I'll get mad about it, so I'll immediately grab the next lower weight and keep going without resting. Thus the [...], showing "sets" I did that way. It's not a very useful convention, so I'll probably stop doing that. In a lot of ways it's been good, since I keep working, but bad because I'll wimp out at the heavy weights thinking "oh, I can do a drop set to make up for it".

mikej
09-06-2006, 09:38 AM
Wednesday, August 16th, 2006

Weight: 196.2

WORKOUT
Legs

Squats: 12x225, 10x275, 6x315*
SLDL: 12x145, 10x195, 6x235
Leg extension machine: 12x130, 8x150, 6x170
Leg press: 12x270, 10x360, 8x450*
Calves (on leg press): 12x180, 10x270, 8x360
* PR

Today was... well... weird. The whole time I felt like I was half-assing it, and not doing very well. Then again, looking at the numbers, today was just fine! PR's in two places! I dunno... Squats felt good. I totally mind****ed myself though. I saw my wife's trainer watching me, and I thought "crap... he's looking at my form" and I totally just stopped. I could have done 8x315 no problem, and then stopped because of a psych-out. Does that make me crazy?

Anyway, SLDLs were good, and I put up 450 on the leg press like it was nothing! I need to set the chair-back in the lower position next time though. Calves were hard... I'm pausing at the bottom now and it really helps.

Next time: Take squats up just a little bit. Focus on form and getting a little lower. Do leg press before leg extensions and take the weight up. Leg extensions do more reps per set, weight is fine. Go back to two exercises for calves. Keep SLDLs the same, going for the full 8x235 next time.

FOOD

3926 Calories
80g Fat (19%)
350g Carb (34%)
443g Protein (47%)

mikej
09-07-2006, 10:03 AM
Tuesday, September 4th, 2006

Weight: 195.6

WORKOUT

None.

FOOD

3472 Calories
84g Fat (23%)
269g Carbs (28%)
400g Protein (49%)

mikej
09-08-2006, 10:55 AM
Friday, September 8th, 2006

Weight: 196.8

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x55, 8x60, 4x65, 6x55
Barbell Upright Row- 12x95, 8x115, 4x125, 4x95
Barbell Front Raise- 15x30, 12x40, 5x50, 6x30
Skullcrushers- 12x50, 9x60, 7x70
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Incline Situps- 12xBW, 10xBW+10, 8xBW+25
Hanging Knee Tuck- 12, 12

I felt pretty good about everything this morning. Shoulder press was hard, but I've never done multiple reps with 65'ers before so it was more good than bad. Upright rows were hard, still working on figuring out my grip so my wrists don't hurt. Front raises I'm arching my back too much. Skullcrushers it's still the grip that kills me before my tri's give out. Cable tri pushdowns are pretty easy and 150 is the end of the stack so I need to figure something else out... maybe a different bar or something to mix it up. Incline situps felt great!

Plan for next week: Try to finish 8x65 on dumbbell shoulder press. Try for the same routine on upright row and finish 8x125. Go back to side raises or some other exercise for shoulders. Change the bar to a different shape/grip on cable tricep pushdowns. Do more reps with the same weight scheme on weighted situps, and do more than 2 sets of the second ab exercise.

FOOD

Pending- I screwed up on food yesterday, I ran out of protein powder... be sure to get more today!

TwiloMike
09-08-2006, 11:14 AM
I put the [...] in there because I was toying around with the idea of notating when I do dropsets because I'm pissed off. Sometimes on my heaviest set I'll only get a couple of reps in, and I'll get mad about it, so I'll immediately grab the next lower weight and keep going without resting. Thus the [...], showing "sets" I did that way. It's not a very useful convention, so I'll probably stop doing that. In a lot of ways it's been good, since I keep working, but bad because I'll wimp out at the heavy weights thinking "oh, I can do a drop set to make up for it".
Ah ha! Got it. It makes perfect sense to note it that way, I just have never seen it done. Now I'll know.

Nice pressing on both the squats and shoulders! Sweet double PR day. I love those. Can't wait to get back to bulking so I can set some more PRs... I don't seem to be able to hit quite the top numbers on a cut (not that I'm surprised by that).

You've never tried 65s for shoulder presses? From what I remember of your vids you look like you would have gone far past 65s by now. Heck, even I've put up 70s (with the added confidence of a spotter). I'm certain that you can put up 65sx8 without a problem.

On the upright rows I've found that the straight bar hurts me also. I usually do them using cables and the attachment I use is an EZ-Curl(ish) bar- slight angles really aleviate wrist pain for me.

mikej
09-08-2006, 12:30 PM
Nice pressing on both the squats and shoulders! Sweet double PR day. I love those. Can't wait to get back to bulking so I can set some more PRs... I don't seem to be able to hit quite the top numbers on a cut (not that I'm surprised by that).

Thanks, man. You're right that cutting can really mess with your strength. You'll get back on the bulk wagon before you know it.


You've never tried 65s for shoulder presses? From what I remember of your vids you look like you would have gone far past 65s by now. Heck, even I've put up 70s (with the added confidence of a spotter). I'm certain that you can put up 65sx8 without a problem.

Thanks for the vote of confidence! Good to know I at least look strong. :) I'm really not... but I'm working at it! I think I can do 8x65 too, and I'm sure I could put up more than 65 if I just tried it. I'm thinking maybe I need to get away from 12/10/8 pyramids and start lifting heavier for lower reps.


On the upright rows I've found that the straight bar hurts me also. I usually do them using cables and the attachment I use is an EZ-Curl(ish) bar- slight angles really aleviate wrist pain for me.

I'll try the EZ-bar and see if it helps. The problem is at my gym they only go up to 110, and I don't see the kind that will take plates anywhere there. I'll look hard for one and see if it's an option.

Built
09-08-2006, 12:33 PM
I'd ditch the upright rows entirely - too damned hard on the RC.

How about hang cleans?

Oh, and if nobody else answered - keep rep range under 12 and go heavy for ab work.

TwiloMike
09-08-2006, 12:46 PM
I'm thinking maybe I need to get away from 12/10/8 pyramids and start lifting heavier for lower reps.
I sometimes do a 10/8/6 or an 8/6/4 scheme as well as a 5x5 and I like it. I definitely put up more weight when I don't tire muself out with the early sets.


I'll try the EZ-bar and see if it helps. The problem is at my gym they only go up to 110, and I don't see the kind that will take plates anywhere there. I'll look hard for one and see if it's an option.
Then try a cable stack. I'm not a big fan of upright rows either, though I do them sometimes for variation.

mikej
09-08-2006, 01:20 PM
I'd ditch the upright rows entirely - too damned hard on the RC.

How about hang cleans?

Oh, and if nobody else answered - keep rep range under 12 and go heavy for ab work.

Thanks for stopping by! Since you're an advice legend around here I'm flattered.

I don't want to hurt my RC, my right shoulder kinda bugs me already anyway. What are hang cleans though? I don't see them on ExRx.

Also, for abs you're saying to do 12/10/8 with heavier weight than BW, BW+10, BW+25 rather than just taking the reps up, right?

TwiloMike
09-08-2006, 01:45 PM
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

I want to do them but I'm scared, honestly, unless a trainer or someone who really knows the movement shows me and monitors my form for some time.

mikej
09-08-2006, 02:13 PM
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

I want to do them but I'm scared, honestly, unless a trainer or someone who really knows the movement shows me and monitors my form for some time.

Holy CRAP! For shoulders? It definitely looks like something I'd want in-person help with so I don't kill myself screwing it up!

Built
09-08-2006, 02:15 PM
Abs - train 'em heavy and hard, correct. Increase resistance, not reps.

Hang cleans (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Hang%20Clean%20(above%20knee).mpg)

TwiloMike
09-08-2006, 02:17 PM
This is as good a time to ask as any- the two videos show very different execution of the hang clean. Why? In the one I linked the person goes into a full squat and comes up, while in the vid you linked, Built, he just hops a bit. What's the deal here?

Built
09-08-2006, 02:35 PM
Second one is the right way to do it.

TwiloMike
09-08-2006, 02:39 PM
I trust you, I'm just surprised that exrx would have it "incorrect". It certainly seems like a wild movement from their showing of it and it scared the bejezus out of me. I will try the other version of it this weekend. Thanks Built! :)

mikej
09-11-2006, 09:08 AM
Saturday, September 9th, 2006

Weight: 197.8

WORKOUT
Back / Abs

Pullups (handles)- 6xBW, 4xBW, 3xBW
Barbell Bent-over Row- 12x135, 2x185
Pullups (handles)- 3xBW
Cable Row- 12x120, 10x140, 8x160
Pullovers- 12x35, 10x45, 8x55
Back Extension- 12xBW, 10xBW+25, 8xBW+45

Today sucked, bad. We totally ran out of time, and I had to rush through it. I didn't get to abs at all. I also started out way too heavy (I think) on bentover rows and screwed them up. <sigh> Oh well. I'll make up for it soon.

Plan for next week: Pick a better weight split for bentover rows, look at last week as a good guide. Take rows up again, they've gotten easier since last time they were a regular part of the routine. Pullovers are easy at 55, take them up another 5. Keep back extension the same, go back to 15/12/10. Go for a few more pullups per set (aim for 6 each as a goal).

FOOD

Free day... you're over it.

mikej
09-11-2006, 09:10 AM
Sunday, September 10th, 2006

Weight: Unknown

WORKOUT

None.

I had planned on doing a 6-miler like usual... but ended up being so hungover from my graduation party I just couldn't do it. Then to add insult to injury, I ate poorly the whole day. I need to get back on the wagon and focus hard. I'm 1/2 way through my bulk, and things are going really well, so I shouldn't let this weekend ruin my momentum.

My wife is having surgery on Wednesday, and it's going to be hard enough to keep motivated!

FOOD

Unknown, didn't keep track.

mikej
09-11-2006, 09:20 AM
Monday, September 11th, 2006

Weight: 198.4 <--- Sodium, I'm sure.

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x125, 10x145, 2x175, 3x165, 3x145
Dumbbell Incline Bench: 12x45, 9x55, 5x65, 4x55
Barbell Decline Bench: 12x95, 9x115, 5x135
Dumbbell Curls: 12x35, 10x40, 5x45, 4x40
Cable Biceps: 15x75, 12x85, 10x95
Decline Situps: 12xBW+10, 10xBW+25, 8xBW+35

I felt great this morning. First a note about my weight... I'm sure that I'm hauling around a lot of water from all the sodium I had yesterday being bad. That being said, I've noticed that Sunday and sometimes Mondays are bad indicators for weight for me... so I changed my signature to reflect Tuesdays (which are more consistent) instead.

Anyway... I put up 175 twice on bench this morning. It's a PR for me, even though I'm still weak! Inclines felt great again, but I need to conquer 65s better. Declines I took up a bit, which worked out alright. Biceps felt awesome this morning, I'm excited to see if next week I can finally finish a whole 12/10/8 set ending on 45s. Cable biceps were a breeze. Only time for one set of abs this morning, but that's OK.

Plan for next week: Keep bench the same at 175, go for at least one more rep. Keep doing incline dumbbells, go for the whole 8x65. [b]Add dips in[b]- been saying this for weeks and not doing it! Go for a whole set with 45 for bicep curls. Take cables up. Make time for 2 whole sets of abs, keep doing them heavy like Built said.

FOOD

4129 Calories
95g Fat (22%)
390g Carbs (33%)
445g Protein (45%)

I need to pick the running back up. Last Sunday was my last run, and it needs to happen before this Sunday coming or it will have been two weeks! I'm starting to get a little pudgy, and I think my weight is going up just a tiny bit too fast for comfort. Judging from the comments I got at my grad party it's more good weight than bad so far, so that's good news.

mikej
09-11-2006, 12:28 PM
I trust you, I'm just surprised that exrx would have it "incorrect". It certainly seems like a wild movement from their showing of it and it scared the bejezus out of me. I will try the other version of it this weekend. Thanks Built! :)

So did you try it? How did it go?

TwiloMike
09-11-2006, 12:35 PM
So did you try it? How did it go?
I'm a pussy. I didn't try them. :( Did you?

mikej
09-11-2006, 12:50 PM
I'm a pussy. I didn't try them. :( Did you?

No dice. I wasn't exactly on the ball this weekend in general.

mikej
09-12-2006, 08:48 AM
Tuesday, September 12th, 2006

Weight: 199.4 <--- OMG, I have no idea what's going on

WORKOUT
Legs

Smith Squats: 12x225
Leg Press: 12x290, 10x380, 8x470*
Leg Extensions: 15x130, 12x150, 8x170
SLDL: 12x155, 10x205, 5x245*
Calves (seated): 12x45, 10x90, 8x135
* PR

There's only one squat rack at my gym, and someone was on it the WHOLE time. So, I tried doing squats with the Smith machine (at least I think that's what it's called). I hated it, so I only did the one set. Leg press was a PR again, and still super easy. Leg extensions were rough, a LOT of burn. SLDLs I had a PR in terms of weight, but only got 5 reps out. Seated calves it's been awhile, and they felt awesome.

A brief word about my weight. I'm at 199 all of a sudden, which I don't understand at all. I skipped my long run on Sunday, but I can't imagine that would make THAT big of a difference. I haven't been running much at all lately, which could be part of the problem. I'm not going to let it freak me out, though. My new goal was 205 by October 8th... I'm going to pick my running back up though because I miss it and I'm afraid I'm gaining just a little too quickly. After two weeks of not much gain at all it's a huge surprise!

Next time: Do squats, obviously. Take leg press up every time 'til it gets too heavy! Leg extensions stay the same, to see how squats will change energy level. Go back to two exercises for calves (keep saying this and not doing it...) Keep SLDLs the same, going for the full 8x245 next time.

FOOD

3742 Calories
84g Fat (21%)
399g Carbs (37%)
379g Protein (42%)

mikej
09-14-2006, 09:37 AM
Wednesday, September 13th, 2006

Weight: 198.2

WORKOUT
None

My wife had surgery this morning, and I've been taking care of her all day. I haven't been able to keep track of my diet, which has been decent but not good. I'll get back on the wagon tomorrow.

FOOD

Unknown

mikej
09-14-2006, 09:40 AM
Thursday, September 14th, 2006

Weight: 198.2

WORKOUT
None

After getting up every 3 hours to administer medication to my wife, I just couldn't muster getting out of bed and hitting the weights this morning. :( I'm going to try to go for a jog later today. Shoulders/tris tomorrow, and I'll go sometime this weekend for back, and be right back on track for chest/bis on Monday.

FOOD

Unknown

mikej
09-15-2006, 10:47 AM
Friday, September 15th, 2006

Weight: 202.2

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x45, 10x55, 8x65*
Dumbbell Shrugs- 12x55, 10x65, 8x75
Barbell Front Raise- 15x30, 10x40, 6x50
Skullcrushers- 12x50, 10x60, 8x70*
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Incline Situps- 12xBW+10, 10xBW+25, 8xBW+35
Crunches- 20, 20
*PR

First of all, the last two days have been really awful. I've spent the whole time taking care of my wife, finishing up finals, and working. So... no gym. AND I made some pretty awful food choices. So here I sit at 202 pounds all of a sudden. I'm certain a great deal of that is from the sodium in the canned soups and chinese food I had yesterday because that's what my wife was craving. It's going to come back down pretty quickly. That being said, even with this 4 pound spike over the last 48 hours Fitday says I'm only averaging 2 pounds per week of gain over the last month, which doesn't sound awful.

So this morning felt great in the gym! Shoulder press was awsome, and I finally put up 65'ers for 8 reps for a PR. I took out upright rows, but replaced them with a traps exercise (shrugs) rather than another shoulder exercise. The wisdom of that is debatable, but I didn't plan this morning out very well. Anyway, shrugs were WAY easier than last time I did them and I started pretty low. Front raises I put my back against a wall, and they felt pretty good but 50 is damn near impossible. Skullcrushers were awesome, I finished the whole set as planned at 12/10/8 for another PR. I meant to change the grip for cable tri pushdowns to make them harder, and then didn't. Incline situps felt great! I made time my excuse for only doing 2 sets of crunches instead of 3, which I now realize is totally lame.

Plan for next week: Take dumbbell shoulder press up 5. Keep doing shrugs but put in another shoulder exercise to replace upright row. Change the bar to a different shape/grip on cable tricep pushdowns. Take weighted situps up, maybe try with a dumbbell instead since plates are big, and do more than 2 sets of the second ab exercise.

FOOD

Pending

mikej
09-18-2006, 09:44 AM
Saturday, September 16th, 2006

Weight: 198.8

WORKOUT
None

FOOD
Unknown

mikej
09-18-2006, 09:50 AM
Sunday, September 17th, 2006

Weight: 198.8

WORKOUT
Back / Abs

Pullups (handles)- 6xBW, 6xBW, 3xBW
Barbell Bent-over Row- 12x95, 10x135, [2x185, 3x155, 3x135]
Lat Pulldown- 12x120, 10x140
Pullovers- 15x35, 12x45, 10x55
Back Extension- 15xBW, 12xBW+25, 10xBW+45

Today I was all over the place. Something about coming in later to the gym is a total mindf*** for me. Pullups felt good, except for the last set... but I'm getting closer to three sets of 6. I think bent-over rows went much better, this is a more reasonable split for me. Pulldowns I just sorta threw in there, it wasn't pretty. Pullovers I upped the reps, now need to take the weight up again. Back extensions felt fantastic finishing 10xBW+45.

Plan for next week: Finish 3 sets of 6 on pullups at a minimum... work on doing more or weighting them! Eke out at least one more at 185 for bentover rows. Put cable rows back in. Do lat pulldowns the right way with three whole sets and don't just go through the motions! Take pullovers up another 5. Keep back extension the same, if I finish 15/12/10 again I'll figure out another way to challenge myself.

FOOD

Unknown (oops)

mikej
09-18-2006, 09:57 AM
Monday, September 17th, 2006

Weight: 199.2

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x125, 10x145, [3x175*, 2x165, 3x145]
Dumbbell Incline Bench: 12x45, 10x55, 7x65*
Barbell Decline Bench: 12x95, 10x115, 5x135*
Dumbbell Curls: 12x30, 8x40, [2x50*, 2x45, 4x35]
Cable Biceps: 12x80, 8x90, 8x100*
Weighted Situps: 12xBW+25, 10xBW+35, 8xBW+45*
* PR

PR's everywhere (almost) this morning! It felt great getting back on my "normal" schedule, and I did really well. It's funny, 'cuz at the time I didn't feel like I was kicking ass, but when I got home and journaled it I realized I did great! I visualized myself putting up 175 three times on bench, and I did! Maybe I should visualize doing 220? :) Just kidding... I don't have a spotter. Switched to dumbbells for added weight for situps. Awkward, but a little better than plates at the higher weight.

Plan for next week: Go for more reps at 175 next time. Take incline dumbbells up 5, it was close enough today. Add dips in. (How many weeks will I say this and not do it?!?) Go for more reps at 50 for bicep curls, and finish out the rest with lower weights. Leave cables the same but squeeze out 15/12/10. Go back to two exercises for abs! (Heard this one before too...)

FOOD

3582 Calories
76g Fat (20%)
366g Carb (38%)
361g Protein (42%)

* I've had a really hard time staying on top of food over the last 5 days or so (since my wife's surgery). That's a TOTAL lame-ass excuse though, and I know it. Back to "normal" today, and looking forward to finishing my last three weeks of this bulk super clean and high intensity. 205 here I come!

KingWilder
09-18-2006, 05:44 PM
damn, you're almost up to 200lbs, I'm jealous...I still have about 15 more lbs to go

everything's lookin' good tho man, keep it up

mikej
09-19-2006, 10:49 AM
damn, you're almost up to 200lbs, I'm jealous...I still have about 15 more lbs to go

everything's lookin' good tho man, keep it up

Don't be jealous... I'm starting to feel like I went too much too fast. I'm only 5 weeks in and put on like 9 pounds. Like I said a couple of weeks ago, I had a couple pounds on you to begin with, and judging from photos they weren't good pounds. :)

Cheers!

mikej
09-19-2006, 10:50 AM
Tuesday, September 16th, 2006

Weight: 197.8

WORKOUT
None

FOOD
3758 Calories
77g Fat (19%)
338g Carbs (34%)
417g Protein (47%)

mikej
09-20-2006, 09:34 AM
Wednesday, September 19th, 2006

Weight: 199.8

WORKOUT
Legs

Squats: 12x195, 10x255, 8x285
Leg Press: 12x320, 10x410, 8x500*
Leg Extensions: 15x130, 12x150, 10x170
Calves (seated): 12x45, 10x90, 8x135
* PR

I've been feeling fat lately... and I sound like my wife when I say that. My jeans have been a little tight. That's the price I pay, I guess. :) I'm going to finish out these last 2.5 weeks of bulking, and then switch to slim-down mode for Australia, so I'm not too worried about it. I'm starting to wonder about this winter after I get back though... I want to bulk way up next time and it's hard to stay motivated when I feel so blobby and bloated. Just wanted to get that off my chest...

I was feeling a little under the weather today... and I ended up skipping deadlifts like a bad boy. I don't think one week is going to kill me, although I'm feeling horribly guilty now. I took it a little easy on squats, but still did just fine. Leg press has been easy, so I packed it on and still did fine. 500 wasn't as easy, but I'm still not maxing out. I think I'm getting close though. Seated calves have been feeling great ever since I started pausing at the bottom.

Next time: Get back on top of heavy squats. Do deadlifts for sure! Take leg press up a tad again. Take leg extensions up just a tiny bit. Go back to two exercises for calves (is there an echo in here?)

FOOD

3903 Calories
89g Fat (22%)
345g Carbs (33%)
420g Protein (45%)

mikej
09-20-2006, 09:40 AM
In case anyone is interested... here is a chart of my weight over the last 5.5 weeks. It also has a trend line projected out for the next 19 days (what's left of this bulk for me).

mikej
09-21-2006, 09:09 AM
Thursday, September 21st, 2006

Weight: 199.6

WORKOUT
None

FOOD
3908 Calories
86g Fat (21%)
395g Carb (38%)
383g Protein (41%)

mikej
09-22-2006, 12:54 PM
Friday, September 22nd, 2006

Weight: 200.0

WORKOUT
Shoulders / Triceps

Dumbbell Shoulder Press- 12x50, 10x60, 5x70*
Barbell Front Raise- 12x20, 10x40, 8x50
Dumbbell Shrugs- 12x60, 10x70, 8x80
Dumbbell Side Raise- 12x15
Skullcrushers- 12x50, 10x60, 8x70
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
*PR

I had to cut out abs today, which I'm not happy about. I'll do them tomorrow with back, which will be fine. Shoulder press I put up 70s pretty well... getting them into position to start is the hard part! Front raises someone had the 30 so I started at 20. Shrugs I started a little heavier, but not heavy enough. I planned on doing side raises, but only got through the first set when I realized I didn't have time and needed to move on. Skulls were easy today, and changing to a different grip on cable tri's was harder but not hard enough to keep me from finishing.

Plan for next week: Finish dumbbell shoulder press with 70s. Try 30/40/60 for front raises. Take shrugs up 5. Leave time to do a full set of side raises as well, 15/20/25 to start. Take skulls up 10. Keep cable tri's the same. Don't skip abs!! Next week it should be easier to do... my wife is much improved and I won't have to drive to work I can take the bus and go back to my "normal" schedule.

FOOD

Pending

mikej
09-25-2006, 09:18 AM
Saturday, September 23rd, 2006

Weight: 201.0

WORKOUT
None

FOOD
Unknown

mikej
09-25-2006, 09:19 AM
Sunday, September 24th, 2006

Weight: 200.0

WORKOUT
Walked 3.2 miles, outside.

FOOD
Unknown

TwiloMike
09-25-2006, 09:21 AM
W00t! I knew you would be putting up 70s in no time. :) Congrats!

mikej
09-25-2006, 09:24 AM
Monday, September 25th, 2006

Weight: 199.2

WORKOUT
Back / Abs

Pullups (handles)- 6xBW, 5xBW, 4xBW
Barbell Bent-over Row- 12x95, 10x135, [4x165, 4x155]
Cable Row- 12x120, 10x140, 7x160
Pullovers- 15x40, 12x50, 10x60
Back Extension- 15xBW, 12xBW+25, 10xBW+45
Weighted Situps- 12xBW+30, 10xBW+40, 8xBW+50
Hanging Knee Tucks- 12

I felt pretty good this morning overall. Bentover rows 165 is doable... I feel better about it than barely squeezing out 1 rep at 185 with bad form. Cable rows were pretty easy, as were pullovers. Back extension hurt, but not as much as last time which is a good sign. Weighted situps are always hard on back days, but I did 'em. Then I got through one set of hanging knee tucks and got a splitting headache, so I called it a day. After my heart rate went down my headache cleared...

Plan for next week: Finish 3 sets of 6 on pullups, even if I have to stop/pause to get 18 of them in. Finish the full set of 8x165 for bentover rows. Take cable rows up 10, but put lat pulldowns back in as a 15/12/10 exercise. Take pullovers up another 5. Keep back extension the same. Keep weighted situps the same for tomorrow.

FOOD
3726 Calories
84g Fat (21%)
303g Carbs (30%)
430g Protein (48%)

mikej
09-25-2006, 09:27 AM
W00t! I knew you would be putting up 70s in no time. :) Congrats!

THANKS!

I'm starting to think I either a) have a giant mind**** going or b) am training the wrong way. The reason I say that is I went for the 70s that day, and then was surprised at how easy they were to put up the first 3-4 reps... then I assed out. I feel like I could put up more, just not for very many reps, you know?

I haven't quite gotten the feel yet for when to "push it" and just put up more weight even if it means only getting them up a couple of times...

I've heard 4 sets of 5 works for some people.

mikej
09-26-2006, 11:12 AM
Tuesday, September 24th, 2006

Weight: 200.0

WORKOUT
None

FOOD
4042 Calories
94g Fat (22%)
385g Carb (36%)
415g Protein (43%)

mikej
09-27-2006, 09:42 AM
Wednesday, September 27th, 2006

Weight: 201.8

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x135, 7x155, [4x175*, 4x155]
Dumbbell Incline Bench: 12x40, 10x50, 5x60
Dips: 8, 6, 4
Chest Flye Machine: 12x110, 10x130, 8x150
Dumbbell Curls: 12x30, 7x40, [3x50*, 4x45, 4x40]
Cable Biceps: 12x80
Weighted Situps: 12xBW+30, 10xBW+40, 8xBW+50
E-Z Bar Bicep Curl: 12x50, 10x60, 8x70
* PR

I'm a little under the weather today, but I went anyway and I'm glad I did. I put up 175 for 4 reps on flat bench this morning... one more than last time. I'm still unhappy with how slowly my bench seems to be improving compared to everything else. Progress is progress though, right? Incline bench sucked compared to last time, this is the first week since the start of my bulk I've lost ground on a lift... chalk it up to not feeling well I guess. I finally put dips back into my routine, and they were way harder than last time. Of course that was like 15 pounds ago. :) Flye machine was a cop-out, it was easy. Bicep curls felt pretty good this morning, I got 50 pounds up 3 times which is only one more than last time but I'll take whatever I can get today. Cable bi didn't feel too great, so I did my weighted situps instead (easy) and went back to the EZ bar rack to finish up bi's.

Plan for next week: Go for more reps at 175 on flat bench next time! Take incline dumbbells back up to 45/55/65. More dips next time. Go back to decline bench to round out the chest routine, and axe the damn flye machine. Go for more reps at 50 for bicep curls. Finish cables in addition to keeping EZ the same (it felt good!) Go back to two exercises for abs!

FOOD
3925 Calories
98g Fat (23%)
314g Carb (30%)
437g Protein (47%)

mikej
09-28-2006, 10:05 AM
Thursday, September 27th, 2006

Weight: 202.2

WORKOUT
None

FOOD
3926 Calories
93g Fat (22%)
360g Carb (35%)
404g Protein (43%)

mikej
09-29-2006, 09:46 AM
Friday, September 29th, 2006

Weight: 201.0

WORKOUT
Legs

Squats: 12x225, 10x275, 8x315
SLDL: 12x185, 10x225, 3x275, 5x225
Leg Press: 12x340, 10x430, 8x520*
Calves (seated): 15x45, 10x90, 8x135
* PR

This morning felt great! Leg days always seem to take a really long time for me, I'm not sure why. It's only 4 or 5 exercises (usually), and takes just as long as other days where I have 6-7. Anyway, squats 315 felt easy today. SLDLs were just fine, it's gripping 275 that's the problem, not the pull. Leg press another PR at 520, and it was still pretty easy. I hate calves, and I didn't do them very well...

Next time: Take squats up just a tad. Try for more deadlifts at 275. Take leg press up a tad again. Put leg extensions back in, even if it means taking a later bus to work. Don't make calves an afterthought.

FOOD
Unknown

mikej
10-02-2006, 10:46 AM
Saturday, September 30th, 2006

Weight: 201.4

WORKOUT
None

FOOD
Free day... you're over it. ;)

mikej
10-02-2006, 10:54 AM
Sunday, October 1st, 2006

Weight: 201.8

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 10x60, 4x70, 4x60
Barbell Front Raise- 12x30, 10x40, 8x50
Dumbbell Shrugs- 12x65, 10x75, 8x85*
Skullcrushers- 12x40, 10x60, 3x80*
Overhead Two-handed Tri Pushup- 12x45
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Weighted Situps- 12xBW+35, 10xBW+45, 8xBW+55
Crunches- 12, 12, 12, 12
*PR

Today went pretty well, since I didn't have to hurry too much. 70s felt heavy on dumbbell shoulder press, and I didn't quite hit the mark. Front raises were easier, and shrugs felt great. I tried 80 on skullcrushers, and freaked out feeling like the weight was going to drop and I'd find out why the exercise got its name. Cable pushdowns felt good, and weighted situps are feeling really good.

Plan for next week: Finish dumbbell shoulder press with 70s. Try 30/40/60 for front raises. Take shrugs up 5. Do a full set of side raises as well, 15/20/25 to start at 15/12/10 reps. Try skulls again with 80. Keep cable tri's the same.

FOOD
Sucked today... oops.
2917 Calories
70g Fat (23%)
278g Carb (33%)
312g Protein (45%)

mikej
10-02-2006, 10:54 AM
Monday, October 2nd, 2006

Weight: 202.6

WORKOUT
None

FOOD
3848 Calories
81g Fat (20%)
369g Carb (36%)
411g Protein (45%)

KingWilder
10-02-2006, 12:10 PM
over 200, nice goin'

everything is lookin' good man

mikej
10-02-2006, 01:32 PM
over 200, nice goin'

everything is lookin' good man

Thanks, man. I've got to admit, I'm surprised at how "normal" I feel at 200. I don't know what I expected, really, but it wasn't to feel pretty much the same as I always have! I'm looking forward to peeling some of this back off for my trip, but I'm already excited about packing on a lot of pounds after I get back.

mikej
10-03-2006, 09:38 AM
Tuesday, October 3rd, 2006

Weight: 203.6

WORKOUT
Back / Abs

Pullups (handles)- 4, 2, 4, 2, 2, 3
Barbell Bent-over Row- 12x95, 10x135, [1x185, 4x165, 4x155]
Pullovers- 12x40, 10x50, 8x60
Cable Pulldown- 15x90, 12x110, 10x130
Back Extension- 15xBW, 12xBW+25, 8xBW+45
Weighted Situps- 12xBW+35, 10xBW+45, 4xBW+55

This morning I was going through the motions a little bit, which I guess is better than not doing it at all. Pullups were horrible. Bentover rows I made the mistake of trying 185 again not thinking... 165 is doable, and a better bet. Pullovers were easy, which looking back through the journal is because I took a big step back on them this morning like a dummy. Cable pulldowns were easy also... same reason. Back extension was way harder than usual. Weighted situps were just too hard to finish today, they kill my back on back days.

Plan for next week: Finish 3 sets of 6 on pullups, not breaking them up so much. Finish the full set of 8x165 for bentover rows. Take cable pulldowns up 10, but put cable row back in as a 15/12/10 exercise. Take pullovers up another 5. Keep back extension the same. Keep weighted situps the same for tomorrow but don't do them on back day next time.

FOOD
Not so good today...
3493 Calories
77g Fat (21%)
322g Carb (34%)
374g Protein (45%)

mikej
10-05-2006, 01:42 PM
Wednesday, October 4th, 2006

Weight: 203.2

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x145, 9x165, [4x175, 4x145]
Dumbbell Incline Bench: 12x45, 10x55, 5x65
Barbell Decline Bench: 12x95, 10x115, 7x135
Dumbbell Curls: 12x35, 6x45, [1x50, 2x45, 3x40, 4x35]
Barbell Preacher Curls: 15x30, 10x50
Standing Barbell Curls: 7x70

I swear to god I just have a big mindf*** going with bench. 175 isn't hard for the first rep or two... then I think "wow... this is easy" and then I get to four and totally puss out. I don't get it. Today was pretty mediocre overall, but I'm glad I went.

Plan for next week: Go for 8 reps at 175 next time, even if I have to take breaks. Take incline dumbbells up 5, it was close enough today. Go for more reps at 50 for bicep curls, and finish out the rest with lower weights. Put cables back in. Put abs back into chest/biceps days.

FOOD
3527 Calories
72g Fat (19%)
334g Carb (35%)
386g Protein (46%)

mikej
10-06-2006, 11:30 AM
Thursday, October 5th, 2006

Weight: 202.4

WORKOUT
None

FOOD
Ooops... I had a horrible day. I got super busy at work and forgot to eat two whole meals, then had a giant steak at the Outback. I have no idea how it all came out numbers-wise. I guess things happen.

mikej
10-06-2006, 11:35 AM
Friday, October 6th, 2006

Weight: 201.2

WORKOUT
Legs

Squats: 12x245, 10x295, 8x335*
SLDL: 12x155, 10x205, 8x245
Leg Press: 12x360, 10x450, 8x540*
Leg Extensions: 15x110, 12x150, 8x190
Calves (seated): 15x45, 10x90, 8x135
* PR

This morning felt great! Squats at 335 felt easy today, despite the PR. SLDLs I totally forgot my numbers and aimed way too low. Leg press another PR at 540, and it was still pretty easy. Leg extensions burned, burned, burned! Calves were OK, I wish my gym had more options...

Next time: Take squats up just a tad again. Take deadlifts back up to ending at 275. Take leg press up a tad again too, why not? Take leg extensions up just a tad. Figure something else out to do for calves.

FOOD
Pending

mikej
10-09-2006, 09:28 AM
Saturday, October 7th, 2006

Weight: 200.0

WORKOUT
Ugh... I've been sick, sick, sick. :( Not fun. No gym, no nothin' today.

FOOD
Unknown

mikej
10-09-2006, 09:29 AM
Sunday, October 8th, 2006

Weight: 202.2

WORKOUT
Still sick. :( No gym today.

FOOD
Unknown

mikej
10-09-2006, 09:33 AM
Monday, October 9th, 2006

Weight: 201.0

WORKOUT
Still sick... but I'll be DAMNED if I'm gonna let that stop me from going to the gym on the last day of my bulk! Cutting starts tomorrow!

Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 9x60, 4x70
Barbell Front Raise- 12x20, 10x40, 2x60, 4x50
Dumbbell Shrugs- 12x70, 10x80, 7x90*
Skullcrushers- 12x40, 10x60, 8x80*
Cable 2-arm Triceps Pushdowns- 15x110, 12x130, 10x150
Weighted Situps- 12xBW+35, 10xBW+45, 4xBW+55
*PR

Ugh... felt like CRAP this morning, but went anyway. Turned out OK, for the most part. The big cut starts tomorrow, and my strength went way up on most of my lifts during this bulk and I'm interested to see how much strength I retain. I'm already looking forward to January when I'll start bulking hard core again!

Plan for next week: Finish dumbbell shoulder press with 70s. Try 20/40/60 again for front raises. Take shrugs up 5. Do a full set of side raises as well, 15/20/25 to start at 15/12/10 reps. Try skulls again with 80. Keep cable tri's the same.

FOOD
3510 Calories
77g Fat (21%)
311g Carbs (34%)
381g Protein (45%)

mikej
10-10-2006, 10:07 AM
Tuesday, October 10th, 2006

Weight: 201.6, end of bulk. :( Fun while it lasted...

WORKOUT
2 mi. run, outside, 22:00 (11 min/mi.)

FOOD
2393 Calories
51g Fat (20%)
223g Carb (36%)
256g Protein (44%)

mikej
10-11-2006, 11:02 AM
Wednesday, October 11th, 2006

Weight: 199.4

WORKOUT
Back

Cable Pulldown- 12x100, 10x120, 8x140
Barbell Bent-over Row (underhand)- 12x95, 10x135, 4x155
Pullovers- 12x35, 10x50, 8x65
Cable Row- 12x100, 10x130, 8x160

Still not feeling well. <sigh> Didn't do any pullups, taking just a little break from them. Lat pulldowns were surprisingly easy. I tried the underhand grip for bentover rows, and it was harder than I expected it to be. Pullovers were easy. Cable row felt good, but was pretty rough.

Plan for next week: Back to pullups! Take lat pulldowns up a little bit. Keep working on bentover rows. Keep cable row the same. Take pullovers up again. Put back extension back in, as well as abs (not heavy on back day though).

FOOD
2186 Calories
37g Fat (16%)
212g Carb (37%)
247g Protein (47%)

mikej
10-12-2006, 09:00 AM
Thursday, October 12th, 2006

Weight: 199.2

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x135, 10x155, [2x175, 2x165, 4x155]
Dumbbell Incline Bench: 12x45, 9x55, 4x65
Barbell Decline Bench: 12x95, 10x115, 6x135
Dumbbell Curls: 12x35, 9x40, [3x50*, 3x45, 3x40]
Standing E-Z Bar Curls: 12x50, 10x60, 8x70
Weighted Situps: 12xBW+35, 10xBW+45, 8xBW+55

Today is the first morning in a week I haven't felt sick. I still feel weak, but glad I'm on the mend. Same 'ole 175 barrier for bench. <sigh> Incline dumbbells felt pretty good, decline bench was hard. Dumbbell curls were awesome, I think I can rep 50 for more. E-Z bar curls felt really great, the stretch at the bottom rocks. Weighted situps are working, but hurt my back at 55 pounds more than my abs...

Plan for next week: Do 8 reps at 175 for bench, no matter how long it takes. Incline dumbbells and decline bench keep the same, trying to finish a full 12/10/8 for both. Go for 8 reps at 50 for bicep curls, with breaks. Keep E-Z bar curls the same. Find something else to do to add to abs.

FOOD
2180 Calories
39g Fat (17%)
206g Carb (37%)
245g Protein (46%)

KingWilder
10-12-2006, 10:02 AM
hey man I hear ya...I just got sick...can't wait to start feeling better

everything looks good in here

mikej
10-13-2006, 12:27 PM
Friday, October 13th, 2006

Weight: 198

WORKOUT
Legs

Squats: 12x225, 10x275, 8x315
SLDL: 12x185, 10x225, 4x275
Leg Press: 12x360, 10x450, 8x540
Calves (seated): 12x45, 10x90, 8x135

This morning felt OK, but rushed. Squats at 315 were easy, I need to stop chickening out... 335 last week wasn't so bad. SLDLs were great, and I should've done more than 4 at 275. Leg press went up easy again this morning. No leg extensions for time. Calves were OK, I wish my gym had more options...

Next time: Take squats back up just a tad (10). Finish deadlifts at 275 (x8). Take leg press up a tad again too, why not? Put leg extensions back in. Figure something else out to do for calves.

FOOD
Pending

KingWilder
10-13-2006, 08:05 PM
nice job with the squats, I'm almost the same weight as you haha

Stumprrp
10-13-2006, 09:25 PM
strong squats

mikej
10-16-2006, 11:13 AM
nice job with the squats, I'm almost the same weight as you haha

Thanks, man! Looks like you're almost there for your goal weight, good work! Any day now we'll pass each other... assuming I don't have another binging session like I did this weekend!

mikej
10-16-2006, 11:14 AM
strong squats

Thanks, man. I'm pretty happy with my back and legs... it's the front that needs help!

mikej
10-16-2006, 11:18 AM
Monday, October 16th, 2006

Weight: 201.0

The wife and I went to San Francisco this weekend. I got in LATE last night, so I haven't hit the gym yet. I was SUPER bad on food, too, enough to get back up to 201 with a quickness. I'm sure a lot of that is sodium weight though. Give it a couple days...

WORKOUT
None

FOOD
1904 Calories
54g Fat (27%)
155g Carb (31%)
190g Protein (42%)

mikej
10-17-2006, 10:41 AM
Tuesday, October 17th, 2006

Weight: 197.6

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 9x60, 5x70
Dumbbell Side Raise- 12x20, 10x25, 8x30
Dumbbell Shrugs- 10x70, 8x80, 4x90
Skullcrushers- 12x40, 10x60, 8x80
Triceps Machine- 15x65, 12x110, 10x155
Ab Machine- 12x90, 10x110, 8x130

In a little bit of a slump today... I miss my woman. She gets back tomorrow though. :) Everything felt pretty good, I just wasn't very motivated.

Plan for next week: Finish dumbbell shoulder press with 70s. Try side raises again. Switch to barbell shrugs. Try skulls again with 80. Go back to cable tri's. Put weighted situps back in.

FOOD
2283 Calories
41g Fat (17%)
233g Carb (39%)
239g Protein (44%)

mikej
10-19-2006, 12:59 PM
Wednesday, October 18th, 2006

Weight: 197.4

WORKOUT
Back

Pullups (Handles)- 4, 2, 4, 3, 3
Barbell Bent-over Row (underhand)- 12x95, 10x135, 3x175, 5x155
Pullovers- 12x50, 10x60, 8x70
Row Machine- 12x90, 10x110, 8x130
Back Ext.- 12xBW, 10xBW+25, 8xBW+45

This morning was good! Back to normal schedule tomorrow, so hopefully this is the last of the abbreviated workouts.

FOOD
Unknown - Ended up going to lunch with the boss... no idea how I did for food. Shouldn't have been too bad though.

mikej
10-19-2006, 01:01 PM
Thursday, October 19th, 2006

Weight: 199.0

WORKOUT
None

FOOD
2370 Calories
46g Fat (18%)
239g Carb (34%)
274g Protein (48%)

mikej
10-20-2006, 09:19 AM
Friday, October 20th, 2006

Weight: Unknown

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x145, 7x165, [1x185*, 2x175, 4x165]
Dumbbell Incline Bench: 12x45, 9x55, 5x65
Barbell Decline Bench: 12x95, 10x115, 5x135
Dumbbell Curls: 12x35, 7x45, [1x50, 2x45, 2x40, 3x35]
Cable Bicep Curls: 12x70, 10x90, 8x110
Weighted Situps: 12xBW+35, 10xBW+45, 8xBW+55
* PR

Run, outside, 3 miles, 28:00 (9:20/mile)

Didn't weight myself very first thing like I usually do, so no weight today. I felt pretty good about my workout... still really frustrated about my bench numbers, they're not going up like everything else has. I put up 185 once today, which is a new PR. The one rep I did was super easy though, which is why totally assing out on the second is so frustrating. Everything else was so-so... nothing spectacular, but not too shabby either.

Plan for next week: Try for more reps at 185 for bench, then come down to 175 for a couple, then finish out the set at 165, no matter how long it takes. Incline dumbbells and decline bench keep the same, trying to finish a full 12/10/8 for both. Go for 8 reps at 50 for bicep curls, with breaks. Keep cables in the routine, and take them up a smidge. Find something else to do to add to abs.

FOOD
2007 Calories
38g Fat (18%)
230g Carb (43%)
193g Protein (39%)

mikej
10-23-2006, 09:49 AM
Saturday, October 21st, 2006

Weight: 198.0

WORKOUT
None

FOOD
Unknown

mikej
10-23-2006, 09:50 AM
Sunday, October 22nd, 2006

Weight: 199.2

WORKOUT
Run, outside 8 miles, 1:17:00 (9:38/mile)

FOOD
Unknown

mikej
10-23-2006, 10:17 AM
Monday, October 23rd, 2006

Weight: 199.2

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 10x60, 4x70
Barbell Front Raises- 12x30, 10x40, 7x50
Barbell Shrugs- 15x55, 12x65, 10x75
Skullcrushers- 12x40, 10x60, 2x80 <switched grip> 5x80
Cable Tricep Pushdowns- 15x110, 12x130, 10x150
Weighted Situps- 12xBW+35, 10xBW+45, 8xBW+55
Crunches- 12, 12, 12

Today felt alright. I was going to do legs, but felt sore from my long run yesterday and decided to wait until tomorrow. Shrugs were way too easy, but I didn't want to over-do it on a new exercise. Everything else was fair.

Plan for next week: Finish dumbbell shoulder press with 70s. Keep front raises the same. Try skulls again with 70 on top and see if that helps for finishing. Keep cable tris the same. Take weighted situps up 5 pounds. Keep doing crunches/some other ab exercise.

FOOD
2390 Calories
43g Fat (17%)
243g Carb (39%)
256g Protein (44%)

TwiloMike
10-23-2006, 10:39 AM
Workout looking solid. Strong shoulder work.

mikej
10-24-2006, 11:13 AM
Tuesday, October 24th, 2006

Weight: 199.0

WORKOUT
None

FOOD
Unknown

mikej
10-24-2006, 11:14 AM
Workout looking solid. Strong shoulder work.

Thanks! Now if I could just start losing this gut a little bit... :)

mikej
10-25-2006, 10:42 AM
Wednesday, October 25th, 2006

Weight: 196.4

WORKOUT
Afternoon- Run, 3 miles, outside, 28:10 (9:23/mile)
Evening- Legs

Squats- 12x185, 10x225, 8x275
Single-Leg Curl Machine- 12x90, 10x110, 8x130
Calf Raises- 12x50, 10x75, 8x100
Leg Press- 10x360, 10x360, 10x360

This was not my brightest idea yet. I've never run and done legs on the same day, and certainly never have done legs after running. It was OK, and I'm glad I went, but it was frustrating to a) feel weak, and b) deal with all the f$@!%ing people at the gym after work. I'll stick to 5:30 AM as much as I can!! Squats I took down a bit, on purpose, just to see how I'd deal. I probably didn't have to, the weight went up pretty easy. I ripped open a callous on my right hand, so no deadlifts. The leg curl machine is no substitute, but it still felt good to do something different and I'm sure it isn't a big deal to take a week off of DLs. Calf raises were fine. Leg press was really hard, not sure why... I just did three lower weight sets.

Next week: Back to normal! (Hopefully... :))

FOOD
2187 Calories
48g Fat (21%)
222g Carb (38%)
218g Protein (41%)

mikej
10-26-2006, 10:04 AM
Thursday, October 26th, 2006

Weight: 197.2

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x135, 8x155, 3x175, 4x165, 4x155
Dumbbell Incline Bench: 12x45, 7x55, 4x65, 4x55
Dips: 6xBW, 4xBW
Barbell Decline Bench: 10x95, 8x115
E-Z Bar Bicep Curls: 12x50, 10x60, 8x70
Cable Biceps (straight bar): 8x80, 8x100, 5x120
Crunches: 12, 12, 12

I think I've done too much too close together the last two days. Anyway, bench was OK... but now I'm certain I need a spotter to get my bravery up to move more weight. Everything else went alright, but I felt weird this morning.

Plan for next week: Back to normal... whatever that means. I'll look at the plan for this morning from last week, and do that next week. :)

FOOD
Pending

mikej
10-31-2006, 02:29 PM
Friday, October 27th, 2006

Weight: 197.6

WORKOUT
Back / Abs

I'll enter this in a little bit...

FOOD
Unknown

mikej
10-31-2006, 02:30 PM
Saturday, October 28th, 2006

Weight: 197.6

WORKOUT
None

FOOD
Unknown

mikej
10-31-2006, 02:31 PM
Sunday, October 29th, 2006

Weight: Unknown

WORKOUT
Run, 8.5 miles, outside, 1:17:30 (9:07/mile)

FOOD
Unknown

mikej
10-31-2006, 02:32 PM
Monday, October 30th, 2006

Weight: 197.3

WORKOUT
None

FOOD
Unknown

mikej
10-31-2006, 02:35 PM
Tuesday, October 31st, 2006

Weight: 197.3

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x50, 10x60, 5x70
Barbell Front Raises- 12x30, 10x40, 7x50
Barbell Shrugs- 15x65, 12x95, 10x135
Cable Tricep Pushdowns- 15x110, 12x130, 10x150
Tricep Machine- 12x80, 10x110, 8x140
Weighted Situps- 12xBW+30, 10xBW+45, 7xBW+60*

Did pretty well this morning despite the time crunch and still feeling weird from the weekend. Not much time left to get ripped before my trip, so now I'm starting to worry!

Plan for next week: Finish dumbbell shoulder press with 70s. Take front raises up. Go back to skulls again with 70 on top. Keep cable tris the same. Take weighted situps up 5 pounds. Go back to doing crunches/some other ab exercise.

FOOD
Unknown

mikej
11-03-2006, 12:11 PM
Wednesday, November 1st, 2006

Weight: 197.8

WORKOUT
None

FOOD
Unknown

mikej
11-03-2006, 12:11 PM
Thursday, November 2nd, 2006

Weight: 197.3

WORKOUT
None

FOOD
Unknown

mikej
11-03-2006, 12:15 PM
Friday, November 3rd, 2006

Weight: 196.4

WORKOUT
Chest / Biceps / Abs

Flat Bench: 12x135, 6x155, 2x175, 4x155
Dumbbell Incline Bench: 12x45, 8x55, 6x65
Barbell Decline Bench: 12x95, 8x115, 6x135
E-Z Bar Bicep Curls: 12x40, 10x60, 8x80
Cable Biceps (straight bar): 12x80, 8x90, 6x100
Weighted Situps: 12xBW+30, 10xBW+45, 8xBW+60

I took a couple of days off... and although I felt guilty about it at the time I'm glad I did! Things have just been weird lately. I'm going to recommit and knuckle down to spend this last month getting nice and ripped for vacation. I felt pretty good this morning, although I'm having a hard time finishing out some of my sets. The real question is, do I take the weight down to keep my reps up, or keep the weight heavy and don't sweat the reduced number of reps?

Plan for next week: Back to normal... whatever that means. I'll look at the plan for this morning from two weeks ago, and do that next week.

FOOD
Pending

mikej
11-07-2006, 11:52 AM
Sunday, November 5th, 2006

Weight: 197.7

WORKOUT
Run, outside, 9.0 miles, 1:21:45 (9:08/mile)

FOOD
Unknown

mikej
11-07-2006, 11:54 AM
CRAP! I need to get back on the wagon. My cut isn't going nearly as quickly as I wanted it to, and I'm getting down to crunch time before my vacation. I'm lethargic, feel totally unmotivated, and pretty much suck right now. I did my run on Sunday, but haven't hit the weights yet this week.

Grr...

OK, now that I got that off my chest, I'm good. I just need to recommit. I can do anything for 4 weeks, and will start tomorrow with a fresh outlook ready to finish strong.

[EDIT 11/13/06]

I'm a big fat liar... grr. I don't know what's wrong with me. I'm having a helluva time getting "back into it". Tomorrow is my 28th birthday, and I have 25 days left before my trip. FOCUS! All this running, plus lethargy from lower calories, plus it's fall-time = excuses, excuses. Today is already shot, but I'm getting back on this horse tomorrow. No questions asked. Finish strong.

mikej
11-13-2006, 09:25 AM
Sunday, November 5th, 2006

Weight: 196.0

WORKOUT
Run, outside, 10.5 miles, 1:37:39 (9:18/mile)

FOOD
Unknown

mikej
11-13-2006, 09:25 AM
Monday, November 13th, 2006

Weight: 195.6

WORKOUT
None

FOOD
Unknown... the LAST day I'm going to be typing that in. I need to watch my diet for the next 3 weeks!!

mikej
11-15-2006, 09:39 AM
Wednesday, November 15th, 2006

Weight: 198.0 <-- Wow, happy birthday. :(

WORKOUT
Shoulders / Triceps / Abs

Dumbbell Shoulder Press- 12x45, 10x55, 5x65
Dumbbell Standing Flyes (??)- 12x25, 10x30, 8x35
Barbell Shrugs- 15x105, 12x125, 10x145
Tricep Pushback- 12x25, 10x30, 8x35
Cable Tricep Pushdowns- 15x110, 12x130, 10x150
Weighted Situps- 12xBW+30, 10xBW+40, 8xBW+50

OK, I'm back! After gaining a crapload of weight yesterday (sodium, to be sure, no worries) from my birthday dinner, and feeling like a fata$$, I'm BACK and going to kick butt the next three weeks!! WATCH OUT!!

Things were a little weaker today, which is expected after a couple of slow/bad weeks. I feel good about the workout though.

Plan for next week: Try going back to dumbbell shoulder press with 70s. Take side flye/raises up... what the hell are they called?? Keep tricep pushbacks in, they feel awesome, but maybe take them up a tad. Keep cable tris the same. Take weighted situps back up to where they were (30/45/60). More crunches.

FOOD
2043 Calories
39g Fat (18%)
219g Carb (40%)
209g Protein (42%)

mikej
11-16-2006, 09:14 AM
Thursday, November 16th, 2006

Weight: 196.6

WORKOUT
Back

Pullups (handles)- 4, 4, 3
Barbell Bent-over Row- 12x95, 10x115, 8x135
Pullovers- 15x30, 12x45, 10x60
Back Extension- 15xBW, 12xBW+25, 8xBW+45

Alright! Two days in a row on my new "get back to it" push. I feel better already! Pullups were hard, need to work on 'em. Bent-over row I took down on purpose, but maybe too much. Everything else was great, but a little abbreviated from normal.

Plan for next week: Finish 3 sets of 6 on pullups, not breaking them up. Go back to at least 8x155 for bentover rows. Put cable lat pulldowns back in. Take pullovers up 5. Keep back extension the same. Do something for abs as well.

FOOD
2104 Calories
43g Fat (19%)
213g Carb (38%)
215g Protein (43%)

mikej
11-17-2006, 08:53 AM
Friday, November 17th, 2006

Weight: 194.4

WORKOUT
None

FOOD
Pending