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sponge
01-31-2002, 08:59 AM
After posting a couple of times and asking a few questions, I've decided to start this journal. I have messed around in the gym for about 2 months doing mostly cardio and have decided to try and get some size, definition and overall strength. I realize now that I need to cut back on the cardio and start hitting the weights harder. I'm in the gym about 4-5 times a week but again it's been mostly cardio so I'm not sure of all the names of the exercises or the different names of the machines.

I'm 5' 8" - 5' 9" and currently am about 147 lbs. Typical diet is...
meal 1--2 slices toast with pb, 1-2 hb eggs including yolks
meal 2--protein bar with about 15 grams protein
meal 3--8-12 inch sandwich with either ham & turkey, or just turkey with no mayo and no oil
meal 4--4-6 oz. whey protein drink and 1 hb egg
meal 5--big dinner usually includes chicken, fish, pork and then some sort of rice/potato usually with some vegetables

Again, that is typical during the work week but weekends will not be as disciplined.

Last night was a fairly decent run on the treadmill. 39 total minutes with 12 of them being for warm up and cool down. The remaining time spent doing 6.5 mph up to 8 mph total of 3.41 miles.

By the way, any comments are gladly taken and feel free to peek all you want. I will try to stay on top of this journal. :D

sponge
01-31-2002, 08:44 PM
After doing some reading, on here and other sites, I tried 4 new exercises tonight. Over all everything went well but I would have changed up the order in which I did the routine. The squatting area was occupied so it ended up being the last of my 3 leg exercises instead of being the 1st (like I wanted). The squatting came from reading numerous posts (very articulate) about the importance of this exercise and I now understand why. WoW :eek: I started with the legs because my understanding is to work the larger muscles first. So here's what it was...

Not sure if it's right but I am listing weight x reps
Also listing exercises in order performed

10 minute warmup on glider (very light)
Leg Ext Machine
45 x 10
80 x 10
90 x 10
105 x 10
Latter reps were really burning on every set

Hack Machine---NEW TO ME
90 x 10
110 x 10
130 x 8
Didn't feel comfortable enough trying to get more
out of the last set, was starting to get pretty tight

Squat---NEW TO ME
75 x 10
95 x 10
105 x 10
What an exercise! I believe I had good form, I didn't
feel any pain or stuff moving in wrong directions. I
probably could do more weight but was feeling pretty
spent by the time I started my first set. I grabbed a
spotter for the last set and did need help for the last
two reps.

Dumbell Shoulder Press---NEW TO ME
15 x 10
20 x 10
20 x 10
Really felt the isolation of the shoulder. Have used
machines in the past but this was a noticeable difference.

Lateral Raise---NEW TO ME
15 x 10
20 x 10
20 x 10
Probably went too heavy on this. I think form was
suffering a little and was failing towards the top,
especially towards the latter reps

Lateral Raise Machine
50 x 10
50 x 10
70 x 5
Last exercise of the night, feeling pretty spent and failing
towards the top of reps 7-10 and then maybe two real
clean reps @ 70

Weighted Crunch
70 x 15
70 x 15

Really feel good about the new exercises and will make
them a regular part of the next several weeks. Again, here
is a rough draft of what I've been doing within the last
few weeks...
Sunday Morn--Stairmaster (actual moving steps) 30 minutes
at an average level of 7 (abs)

Mon evening---Chest and Triceps (abs)

Tues evening---Back and Biceps (abs)

Wed evening---Run average of 3.3 miles in about 38 minutes
including warm up and cool down

Thurs evening---Legs and Shoulders (abs)

Trying initially, to be as descriptive as possible in order
to receive some quality feedback.

sponge
02-01-2002, 06:45 AM
It's about 12 hours after the new leg workout and I definately feel it. I don't feel sore but I do feel tight. When trying to lift heel up towards butt, it is pretty tight and fatigued. Normal, I hope :confused: ?

I think it will be good to keep legs on Thursday since I rest until Sunday.

sponge
02-02-2002, 07:51 AM
:cry: Ok, I feel it today. Yesterday, legs were just tight and fatigued, this morning trying to sit=soreness. If this sore tomorrow morning, I'll probably skip stairmaster, don't see where it would benefit me.

And,,,, note to self,,, find scrabble game and use the word "whilst" on the kids for a triple word score :p

I will rack up points whilst using all of my letters.

sponge
02-03-2002, 09:16 AM
Decided against taking on the stairmonster this morning. Still mildly sore (nothing major) but more importantly the more I read it looks like I might still be doing too much cardio.

If anyone is looking, is two fairly rigorous cardio sessions per week too much if one is trying to add size, strenghth and overall definition? Hmmmm

Podium Kreatin
02-03-2002, 12:01 PM
what're ur goals? u seem to do both cardio and lifting. imo, u either choose the "seasonal goals": getting bigger, or getting leaner/improve cardio. u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)

imo, if u want strength, and add size u should just lift heavy w/o the cardio (not yet)

sponge
02-04-2002, 08:42 PM
New week, some new exercises...
In order performed

7 minute warmup on glider

Bench Press
85 x 10
105 x 10
115 x 8
115 x 7
Weak on benching but no spotter so a little conservative

Bench Flys---NEW TO ME
10 x 30
10 x 35
10 x 35
Will incorporate this into chest/tricep night

Iso Lateral Decline---Thats what it says on it
140 x 8
140 x 7
140 x 5 1/2
A little braver on the machine and felt it was good to
end the chest on my max weight, please keep weakling
comments to a minimum :)

Two Arm Pullover---NEW TO ME
25 x 10
30 x 10
30 x 10
Sitting on a inclined bench.
Some possible poor form on this. Shoulders seemed to
hurt before I could see what kinda weight I could handle.

Standing Tricep Kickback
15 x 10
10 x 10
10 x 10
For me, this really seems to isolate the triceps, have been
doing these for a while. Felt like form was lacking at 15lbs.

Tricep Press/Dip Machine
135 x 10
165 x 10
195 x 7

Crunches
30 x 2 sets

Leg Raises
15 x 1

Overall, felt pretty good

sponge
02-04-2002, 08:48 PM
Originally posted by Podium Kreatin
u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)


Wow, if that is the case, I might have to reconsider any cardio at this time. By chance, do you have a link or a name of a book where you found that info? Thanks for the comment.

Podium Kreatin
02-05-2002, 08:16 AM
hm... i don't remember the link, but i remember where i got this. www.ast-ss.com, it's in the q&a section, they update that about everyday, so u might wanan try the search. if u don't find it, post a q on this forum, cuz a lot of ppl agree that cardio is not good for muscle buiding, and is actually bad even when u wanna lose weight

sponge
02-05-2002, 07:55 PM
Typical diet with the exception of having two portabello burgers for dinner, pretty good.

Standing Preacher Curl
45 x 10
55 x 10 (2 sets)
65 x 6
Struggling with 65 after 4 reps

Alternating Dumbell Curls (Standing)
20 x 10
25 x 8 (2 sets)
After about 5 reps on the 2nd set of 25 left forearm was failing causing poor form on the last few reps

Reverse Barbell Curl---NEW TO ME
20 x 10
30 x 6 (2 sets)
Poor form on last few reps, forearms were history

2 sets of 30 crunches

Low Row
70 x 10
100 x 9
100 x 7
100 x 6
Pretty good form throughout

Lat Pulldown
90 x 10
70 x 30 (weighted crunch)
110 x 8
90 x 15 (weighted crunch)
110 x 8
90 x 15 (weighted crunch)

Went back and forth without rest from weighted crunches to lat pulldown. Overall pretty groovy ;)

sponge
02-06-2002, 07:54 PM
Tonight was stairmonster :eek:

25 minutes on level 8

weighted crunches
70 x 15 (3 sets)

Will probably step on the scale tomorrow,
been about a week or so.

sponge
02-08-2002, 06:43 AM
Forgot to weigh last night, arghh.

7 minute glider warm-up.

Leg Extention
45 x 10
90 x 10
100 x 10
110 x 10

Squats on "Smith Machine"---NEW TO ME
115 x 10
135 x 10
165 x 10
This machine is guided so that you can't go forwards or
backwards and I was told it was called a Smith Machine.
Anyway, I felt comfortable with the amount of weight but
the supposed proper positioning felt awkward, kinda hurt
my hips.

Squats
95 x 10
115 x 8
Stopped after 2 sets, hips were were starting to smart.

DB Shoulder Press
15 x 10
20 x 10 (2 sets)
Felt better than last week. Better form, I believe.

Lateral Raise
15 x 10 (3 sets)
Read notes from last week and kept weight at 15 lbs.
I believe it was more productive at the lighter weight
because of better form and range of motion.

Rotary Shoulder Machine
60 x 10
60 x 9
60 x 7
By this time shoulders were giving out. I shortened the
rest time in between sets and tried to make them fail.

Sit-Ups
40 (1 set)
Leg Raises
15 (1 set)

Still feeling my way around the squats but understand
the importance of doing them. Legs not as tight as last
week but eliminated the "hack machine". Was told that
it tends to cause injuries (don't need that).

Side note, drinking about 1 gallon of water per day and
getting about 7 hours of sleep.

sponge
02-10-2002, 06:32 PM
147 lbs and staying put for now. Been about a week since I weighed and hanging around at the same weight. Good day today, had a gym buddy and was able to try some new stuff.

7 minute glider warmup
In order performed

Bench
75 x 10
115 x 8 or 9 (3 sets)

Skull Crushers---NEW TO ME
30 x 10
40 x 10 (2 sets)
Felt good and will use it on tricep night for the next few weeks.

Decline DB Press---NEW TO ME
35 x 9
40 x 9
45 x 9
Nice change-up to my normal chest routine

Dip Machine
150 x 8
180 x 8
195 x 8

Incline DB Press
35 x 9 (3 sets)

Close Grip BP---NEW TO ME
65 x 8 (2 sets)
75 x 8
Will use this as a staple on tricep nights. Been told and read that this should be a core exercise for triceps.

Weighted Crunch
70 x 20 (3 sets)

Diet---Movie Popcorn and Movie Size M & M's---Arghhh! Where is the TUMS?

mds_79
02-10-2002, 08:15 PM
Good luck on the strength training! Just keep at it and gains will come! Kinda like that movie..."if you build it, he will come"

sponge
02-10-2002, 08:46 PM
mds, thanks for the nice words. I don't seem to be short on motivation but this is all pretty new. So, it's a continual learning process for me and trying to sift through all of the different information can be a little confusing. I think that I'm heading in the right direction. Time will tell :confused:

sponge
02-12-2002, 07:02 AM
Last night was back and bicep night. It feels
like it was productive, a little sore in key spots.

Preacher Curl (Sitting)
45 x 10
55 x 9
65 x 5

Front Row---NEW TO ME
65 x 10
95 x 8
105 x 7
Probably should have stayed @ 95. I think form was off
@ 105 but I still liked the exercise. Hope I'm doing it right.

Incline DB Curl---NEW TO ME
15 x 8
20 x 8
20 x 6
This really felt like I was isolating the biceps. I will add this
for a while.

Lat Pulldown
110 x 8
110 x 9
120 x 7

BB Curl
40 x 8
50 x 7
50 x 5
Biceps were toast by the time I got here.

Low Row
90 x 9 (2 sets)
100 x 7
Same thing, back was worn out.

1 set of 40 sit-ups
2 sets of 10---incline leg raises

sponge
02-13-2002, 06:16 PM
Tonight was treadmonster.
Total of 36 minutes and 32 seconds.

6 minute warmup

25:32 running mostly @ 6.5 - 7 mph

5 minute cooldown

Total of 3.49 miles

Weighted Crunch
90 x 20
90 x 15 (2 sets)
110 x 4

Couple of Pics Coming Soon

sponge
02-13-2002, 06:28 PM
Lets see if this pic works...

sponge
02-13-2002, 06:44 PM
Legs...

sponge
02-14-2002, 08:10 PM
Tonight in order...

7 minute glider warmup

Squat
95 x 10
115 x 8
125 x 8
Added 10 lbs to last set and seemed to do
ok with it. Will take it nice and slow with these

DB Shoulder Press (Standing)
15 x 10
20 x 8
20 x 8

Lateral Raise
20 x 6
20 x 7
20 x 7
Previously, I had a little trouble with form @ 20 lbs
but tonight the weight felt good. Thought I'd do
less reps but keep them clean.

Rotary Shoulder
70 x 8 (3 sets)
I'll have to double check journal but I believe that
this is the strongest I've felt on shoulder night. Any
improvements are welcomed :)

Leg Extension
90 x 9
100 x 9
100 x 9
Seemed a little tougher tonight but I think it is due
to squatting first

Plate Loaded Squat Press---NEW TO ME
90 x 10
160 x 10
190 x 10 (2 sets)
This is a new one but felt good and will probably
continue to use it for the next several weeks.

1 set of 50 crunches

sponge
02-17-2002, 09:41 AM
5 minute warmup on glider

Bench
120 x 6 (3 sets)
trying to get the weight up a little.

Decline DB Press
40 x 9
45 x 8 (2 sets)

Incline DB Press
35 x 9 (2 sets)
40 x 7

Skull Crushers
40 x 10 (3 sets)

Close Grip BP
65 x 10
75 x 9
80 x 9

Cable Pulldown
50 x 10 (3 sets)

Finished with tricep kickbacks @ 10 & 5 lbs. until I
couldn't lift my arms anymore, felt productive.

Overall, I took lots less rest in between exercises
and sets and I think it was more productive.

Zalxder
02-17-2002, 09:47 AM
i see what you eat and i compare it with what i eat, you eat about half as much as me litterally, if you dont mind putting on some fat (which can be burned off relatively easily in a week or so) then double you diet, seriously, you can do an hour of vigorous cardio on a bike machine at your gyma day for a week with a diet of 2000 cal a day and go to 6-12 % bf. at least i did...actually looking at your pics you just lack intensity, diet isnt everything in my opinion diet is what backs up your intensity, intensity is everything lift harder more, and add weight on every excersize, gains are inevitable

Zalxder
02-17-2002, 09:51 AM
your not lifting enough, and use free weights, your intensity, no offense, is like a girls, look at body builders, how much do they bench? and what do they look like?

sponge
02-17-2002, 01:46 PM
Zolar, you comments are welcomed. I don't mind starting slow on my weights and trying to build up but I'm not going to risk injury in a new endeavor like this. I don't have a regular gym buddy to really test my max weights and like you said, free weight exercises are the only way to go. Again, I'm less than 2 months into trying to gain some size, strength and definition so keep checking back and hopefully there will be some gains on my routine. And by the way, I have no history at all in this field. Thanks

Jane
02-17-2002, 02:01 PM
Everyone has to start somewhere.

Keep up the consistent work.

sponge
02-17-2002, 03:08 PM
Jane, thank you and all constructive
criticism is A-OK by me ;)

sponge
02-18-2002, 06:06 PM
Continuing with the less rest in between sets and
exercises theory. I felt yesterday's workout so will
continue in the same manner.

5 minute glider warmup

Preacher Curl--Sitting
65 x 8
65 x 5
55 x 10

Incline DB Curl
20 x 7 (3 sets)

BB Curl
50 x 8
50 x 7 (2 sets)

Front Row
95 x 10
100 x 8 (2 sets)
Possibly doing this wrong, really feel it in the
tricep area when doing this exercise

Low Row
100 x 8 (3 sets)

Lat Pulldown
110 x 8 (3 sets)
Can usually handle 110 fairly well but was struggling
tonight due to the fact of less rest but maybe that
will translate to gains??

Trying to eat more, will start ordering large sandwiches
instead of medium. Doubled post workout protein drink
for a total of 34 g protein and 192 calories.

sponge
02-19-2002, 06:55 PM
Felt last nights workout pretty good,
(today). It is looking like less time in
between sets and exercises works well
for me.

Tonight
Stairmonster for 30 minutes at level 8.
Weight up 1lb to 148.

The_Chicken_Daddy
02-20-2002, 06:34 AM
hey man, firstly, do back BEFORE biceps.

secondly, if you need more cals then drink more milk :) seriously.

sponge
02-20-2002, 06:59 AM
Chicken, will that take a little away from my bicep
routine? If I'm wearing down a little when I switch
to biceps and maybe can't do as much weight
or reps would that lessen the effectiveness?

And, unfortunately, milk and I don't get along. I
get instant sinus congestion and nasty sinus
breath, argggghhhh. I can get away with a piece
of cheese on a sandwich but that is about it.
Even tried soy milk with the same result but not
quite as bad. Too bad because I used to love cereal.

Thank you

The_Chicken_Daddy
02-20-2002, 08:27 AM
how about cottage cheese? does that have the same effect?

btw, progression on back training is more important than progression on bicep training. if you progress on back then your biceps will be progressing.

ericg
02-20-2002, 10:42 AM
Listen to chicken

sponge
02-20-2002, 02:32 PM
Never been a fan of cottage cheese but will definately
try it out. Your saying that the benefit there will be
with calories? Thanks

sponge
02-20-2002, 07:28 PM
5 minute glider warmup

Lateral Raise
20 x 8 (3 sets)

DB Shoulder Press (Sitting)
15 x 9
20 x 10
25 x 10
Hadn't tried the sitting version before
so wasn't sure how heavy I could go will
start higher next time this is done

Upright Row---NEW TO ME
50 x 10
60 x 10 (2 sets)
Again this was new so wasn't sure what
to expect. Felt pretty strong with these
weights will go up next time.

Squat
115 x 12 (2 sets)
115 x 10

SLDL---VERY NEW TO ME
95 x 10
125 x 6
125 x 5
This took a lot out of me and not sure if
it was poor form or just using muscles that
I haven't trained yet???? :scratch:

Plate Loaded Squat Press
185 x 15 (3 sets)
Latter reps were lethal, thought death was
imminent

Been reading (here and elsewhere) that
more reps for legs is better. So until I hear
comments that say otherwise, I will hit more
reps.


Keep the comments coming, I'm learning more all the time.

The_Chicken_Daddy
02-21-2002, 05:58 PM
use both high and low reps. vary them between sets, but obviously, go for your heavy weight low reps first, then drop the weight and go for higher reps in your 2nd set.

be careful with uprights too. They can cause some nasty shoulder problems. Make sure form is textbook. Same goes for SLDL.

sponge
02-21-2002, 07:43 PM
Chicken, thanks. And, here is how I did the front rows...
1. Close Grip---hands a couple inches apart
2. Controlled motion up & down
3. Pulling no higher than the nipple
Groovy?? Suggestions??

SLDL felt mucho awkward and will probably discontinue
at this time. Still feeling my way around this whole deal.

Thank you

sponge
02-21-2002, 08:00 PM
Tonight

5 minute glider warmup

Bench
125 x 7
125 x 6 (2 sets)
Added 5 lbs. from last time and 1 more rep

Bench Flyes
35 x 10
40 x 8 (2 sets)
Again, improvement

Incline DB Press
40 x 8
40 x 7 (2 sets)
modest gains but last exercise on chest
and was feeling the burn

Skull Crushers
50 x 8
50 x 7
50 x 6
Nice gain here handled fairly well

Close Grip BP
85 x 9
90 x 8
90 x 7
Fairly decent bump here too

Dip Machine
165 x 9
195 x 8
195 x 7
Triceps failing at this point but handled
more weight

Weighted Crunch
90 x 20 (3 sets)
Vomiting blood from my eye sockets would
feel better than this

And, still feeling leg routine from last night.
A couple days off then back at it.

Looking forward to someday getting above the weights that the girls are lifting :whiner:

The_Chicken_Daddy
02-22-2002, 08:00 AM
for the uprights: that sounds fine man, but as soon as you feel anything uncomfortable with them, drop them from your routine faster than...something very fast. They may be a good exercise but they fuk too many people up IMO.

I also think you should drop the inclines and do the dips for your chest instead. Lean into the movement to get more chest recruitment.

then do like 1-2 exercises for your tris. 2 sets per exercise.

do you do shulders on a separate day?

what's your split?

sponge
02-24-2002, 06:25 PM
Chicken split is as follows...

When I can make it in 5 days a week I do this...

Day 1---Back/Bicep
Day 2---cardio
Day 3---legs/shoulders
Day 4---chest/tricep
Day 5---back to day 1

This causes me to rotate out which parts that
I am working twice a week.

If only 4 days, I drop day 1. And, if it matters,
I'm working abs at least 3 times a week.

sponge
02-24-2002, 06:35 PM
This morning in order

T-bar row
40 x 10 (3 sets)
pulled something, kinked neck felt like waking
up on wrong side of bed, beer fixing problem now

Iso-lateral Low Row
140 x 8
110 x 10 (2 sets)

Low Row
100 x 8 (3 sets)

Preacher Curl---Sitting
65 x 7
65 x 4 1/2 :D
55 x 8

Incline DB Curl
20 x 7
20 x 9 (2 sets)
had a longer break between sets
was able to go a little harder

BB Curl
60 x 3
50 x 5 (2 sets)
Feeling fairly spent here but happy
with hoisting the 60

Crunch 1 set of 50

Didn't feel as rewarding doing back first but
I know it's the right way. Tomorrow cardio,
won't need neck. Will leave neck at home.

Onward and Upward

The_Chicken_Daddy
02-25-2002, 04:07 AM
you're training too frequently.

you're also doing too much bicep volume IMO.

sponge
02-25-2002, 08:15 PM
Chicken, if you have time, I would be curious to see
what you would change about my routine. Different
exercises, adding or subtracting sets/reps or???

Thanks

P.S. Ouch, neck hurts :cry:

The_Chicken_Daddy
02-26-2002, 05:43 AM
ok, but first tell me why you do shoulders with legs? any particular reason? why not do them after chest? if you do i'd suggest a 3 day a week split over the full week:

day 1 - legs/calves
day 3 - chest/delts/tris
day 5 - back/bis

rest every other day.

OR

If you're at the stage where you're in love with training that much, do 4 days a week:

day1 - back
day2 - chest
day4 - legs/calves
day5 - delts/arms

up to you man, but i reckon you'd do better on a 3 day a week split.

As far as sets/reps go, do 2-3 sets per exercise, 2-3 exercises for large parts. Do 2 sets per exercise, 1-2 exerices for smaller parts. Something else i'm also a fan of is mixing high and low reps, so for your first set do heavy weight, low reps (4-6) and then for your second set drop the weight and go for higher reps (6-12)

Anything you're not sure on or anythng else you wanna know just ask.

sponge
02-26-2002, 07:05 AM
My split was based on a suggestion by a guy in my
gym and also some reading. I am going to do cardio
one day per week so that will still put me in there
4 days minimum but will not do any training on cardio
night.

I was also curious to see if you had suggestions on
adding/subtracting certain exercises. I think for now
I won't be doing the following exercises...

T-Bar Row
SLDL
Front Row

I'm not comfortable with them for one reason or another.
Also, it doesn't really look like I was doing too much
over what you're suggesting. If I did the same amount
of sets/reps that I've been doing but eliminate the
one extra day, would that be enough of a difference?

Thanks

The_Chicken_Daddy
02-26-2002, 09:20 AM
So your original split was not 4 days straight and then repeating straight away?

i thought you meant back to day one as in a continuous loop and no days of rest?

sponge
02-26-2002, 03:01 PM
Chicken, on recent weeks that I make it in 5 days
this is specifically what I would do...
Sun---chest/triceps
Mon---back/biceps
Tues---Cardio
Wed---legs/shoulders
Thur---back to day 1
Mix in abs at least 3 times per week

Typically taking Friday and Saturday off
every week.

Then when I went back on Sunday I would
be on back/biceps, which would then get hit
twice that week. And so on...
This would cause me to naturally rotate out
and hit Sunday's routine twice. But again,
haven't had a long history with that split.

Hope I'm not confusing you. Maybe I'm over
explaining it.

The_Chicken_Daddy
02-26-2002, 04:59 PM
I think i'm getting it.

Don;t train a body part twice a week. Each part needs about 7 days rest when training naturally.

doing a three day a week split over 6 days would work too. That would basically mean training every other day and would keep days and parts rotating. maybe give that a shot?

sponge
02-26-2002, 05:39 PM
This afternoon...

37:01 total minutes on treadmonster

3.66 miles

warmup/cooldown=11:30

remaing time spent between 6.5 mph to 7.5 mph


Will try to remember to weigh tomorrow.


Chicken thanks for looking in and as long as I
can still make progress, I think I will drop the 5th
day for a while but keep a cardio day. I'll keep
you posted.

Thanks

The_Chicken_Daddy
02-26-2002, 05:41 PM
147lbs and going where?

Nowhere if you keep up that much cardio.

Cut it down!

10-20 minutes HIIT

get back in the house and eat dammit!

do you do cardio for heart conditioning?

The_Chicken_Daddy
02-26-2002, 05:44 PM
Just saw your pics.

how old are you?

sponge
02-26-2002, 06:19 PM
Chicken, 34 years old and yes, heart condition is
a small concern. After a couple days of drinking
on weekends (fri, sat & sun) when going to sleep
on Sunday evenings, the old ticker used to pound
pretty good. Since not drinking on weekends
wasn't an option :alcoholic, I decided to try and get the
ticker into shape. Since then, it's been A LOT
better and I don't want to go back to the old
ways.

And by the way, we're only talking a very MAX of
a case of beer (usually closer to 16) spread out
over 3 days. Not like I am pulling all nighters and
doing drugs. So, I think that I was probably heading
down a bad path and even if I can't reach my goals
of getting bigger/stronger/defined I believe that
I will continue to work my heart out :nod:

The_Chicken_Daddy
02-26-2002, 06:26 PM
yup, well HIIT will do just that and it will also not be at the expense of squat progression or general growth.


seriously. btw, you got some good pec genetics - they'll be sick ina few years, and your traps are already quite tits.

sponge
02-26-2002, 06:39 PM
Chicken, HIIT? Guessing High Intensity ? ?
Iron Trousers? Island Tropics? Ice Cream Treats?
Hope it's the last guess, he he he he he.

Some enlightenment please.

The_Chicken_Daddy
02-26-2002, 06:41 PM
High intensity interval training.

Either do a search on these forums for it, or go check what blood & iron did for his training today. He'll explain it good cause it's late over here now.

sponge
02-26-2002, 07:02 PM
Thanks again for all the help.

sponge
02-27-2002, 08:18 PM
this afternoon in order

5 minute glider warmup

Upright Row
60 x 10 (3 sets)

DB Shoulder Press (Sitting)
25 x 10 (2 sets)
25 x 9

Lateral Raise
20 x 8
15 x 8 (2 sets)
Very little rest between exercises and sets
and it felt very productive

Situps
50
40

Squat
115 x 12 (3 sets)
Will stay at this weight for a while 3 sets
of 12 is very taxing

Leg Extension
90 x 10 (3 set)
Legs burning after squatting not much rest
in between

Weighted Crunch
70 x 30 (2 sets)

Plate Loaded Squat Press
180 x 15 (3 sets)
Just kill me now and spare me from having to
do legs again in a week.

sponge
02-28-2002, 06:35 PM
this afternoon...

5 minute glider warmup

Bench
130 x 6
130 x 5
125 x 7
125 x 5
Slowly going up, keep laughter down

Bench Flyes
40 x 8 (3 sets)

Declined DB Press
40 x 7
40 x 8 (2 sets)
Minimal rest in between everything and
it felt very productive

Skull Crushers
50 x 6 (not the greatest form)
40 x 9 (2 sets)
40 x 8
Did a little extra because of poor form @ 50 lbs.

Close Grip BP
90 x 8
85 x 7
75 x 8
Triceps burning/tightening/failing/falling off

Dip Machine
195 x 8
195 x 6
185 x 7
Overall, I think that my triceps were fatigued due
to minimal rest and a little extra chest work. Still
think that it was a good routine.

Weighted Crunch
90 x 20 (2 sets)
90 x 14
70 x 25
30 situps
7 leg raises
and a partridge in a pear tree

Oh yeah,,,, weighed in at a whopping 150 lbs. Slow
but sure, heading towards goal of 165 to 170. As
long as 165 - 170 doesn't look like a tire around my
mid-section. REST TIL SUNDAY

sponge
03-04-2002, 08:43 PM
yesterday (Sunday morning)

stairmonster
25 minutes on level 9
am switching my 1 cardio day to Sunday a.m.

tonight (Monday)

5 minute glider warmup

Lat Pulldown
100 x 10 (3 sets)

Low Row
110 x 8
100 x 9
100 x 8
Took it easy on the back tonight, still recovering
from pulling my neck the last time that I did back
Felt fine with these two exercises and may continue
to do machine only on back until I am 100%

Preacher Curl---Sitting
65 x 7
55 x 9
55 x 7

Incline DB Curl
20 x 9
20 sx 7 (2 sets)

Standing Alternating DB Curl
20 x 9
20 x 8
20 x 7
Very minimal rest, forearms were really burning
and failing, felt great though

Crunch 1 set of 50

sponge
03-07-2002, 07:07 AM
yesterday (Wednesday) in order

5 minute glider warmup

DB Shoulder Press---Sitting
25 x 10 (3 sets)
Will go up a little next time
handling this weight fairly well

Upright Row
70 x 8
70 x 7 (2 sets)
Took weight up here and handled it
well but at less reps

Lateral Raise
20 x 8
15 x 8 (2 sets)
Shoulders fatiguing by this point,
minimal rest

50 crunches

Squat
115 x 12 (3 sets)
will probably go up a little and cut
reps to 10

Leg Exstension
90 x 10 (3 sets)
Legs burning badly at this point

Plate Loaded Squat Press
180 x 15 (3 sets)
Will cut down reps here, leg night
has been making me physically ill.
Think that I'm overdoing it a little tuttut

Weighted Crunch
90 x 20 (2 sets)


Tonight, chest & triceps

sponge
03-07-2002, 07:11 PM
tonight in order

5 minute glider warmup

Bench
130 x 7
130 x 5
125 x 6 (2 sets)
A little disappointed that I couldn't do a few
more reps @ 130, maybe next week

Bench Flyes
40 x 8 (3 sets)

Declined DB Press
40 x 8 (2 sets)
40 x 10
last few reps in set 3 weren't the cleanest
but I was trying to make chest fail

Skull Crushers
60 x 5
60 x 6 (2 sets)
10 lb. increase here, struggled with the weight
a little but will try to work with this weight in
the future

Close Grip BP
90 x 9
90 x 7
90 x 5
Triceps burning & failing

Tricep Kickback
20 x 6
15 x 8 (2 sets)
Struggling on this last exercise. Not taking much
time in between exercises

Weighted Crunch
70 x 30 (3 sets)

WEIGHT = drum roll please....................152 lbs.

That is a 5 lb. gain since the start of this journal
and that is in about 5 weeks. That pace would be
fine if I can keep that up. Rest til Sunday.

sponge
03-07-2002, 07:43 PM
Chicken, if you're still looking in, I am curious about what
2 exercises you would do for triceps. I've spent some time
tonight reviewing my journal for progress and other stuff
and noticed that you said at one point to just do 2 exercises
for triceps. Also, I believe I got my pecs from pushups. Before
I signed up at the gym, I was in a pretty good habit of doing
25 inclined pushups a day and I think that is where I got
them. Plus that theory makes me feel better than saying
that they are from genetics, he he he.

Also, in looking at my journal, I can see some decent gains
in all exercises so is my current course ok or do you think
that different exercises with more/less reps would have
put me in a better position now? Hopefully you will see this.

Thanks

The_Chicken_Daddy
03-08-2002, 07:39 AM
You're progressing so ace. :)

btw, for triceps, use the exercises that put you in your strongest position and wok your tris best ~~~> ie IMO, drop the kickbacks. CG BP and skulls sounds tits to me.

good work.

sponge
03-08-2002, 01:21 PM
Chicken thanks! I recently saw the bicep post from
Chris Mason. I think that I will try his theory for a month
or so and see if the gains are more noticeable. Thanks
again and I see people post ace a lot. What is that?

The_Chicken_Daddy
03-08-2002, 01:26 PM
It's part of my world domination :evillaugh:

sponge
03-11-2002, 07:04 AM
yesterday (Sunday morning)

20 minutes of cardio on glider

DB Rows
30 x 9
40 x 9 (2 sets)
First time doing this and hope that
I am doing it correctly.

Low Row
140 x 6
130 x 5
90 x 9
Tried going heavy and did ok with
early reps then form suffered a little

Lat Pulldown
130 x 6 (2 sets)
100 x 9
Same thing, was trying to go a little
heavier and later reps were harder to pull off

I wanted to put back with my cardio so I can just
do biceps only tonight. Was reading CM's post about
bicep routine and I think that I will leave that as a
separate workout and see what kind of results it
brings.

sponge
03-11-2002, 07:01 PM
tonight

5 minute glider warmup

Preacher Curl---Sitting
70 x 7
70 x 6
65 x 7
Failing on everything except first set. Didn't think
that I would be able to work with 70 lbs.

Incline DB Curl
25 x 3
20 x 9
20 x 6
failing, failing and failing

Tonight was my first crack at the "less is more" theory.
I felt better than ever on biceps and I think it was due
to a couple of things. I think it was a nice balance of
nutrition at the right time (about 1 1/2 hours before
workout) and the fact that I did my back yesterday.

I also got my bodyfat tested and I think that the
contraption was called "syntek or maybe syntex".
Anyway, it was 17.1%. Not sure how accurate it
is or how much I will pay attention to it. I expect to
have higher body fat as I'm trying to gain some
weight. Once I hit 165 to 170 lbs, I will then try to
get the body fat down.

sponge
03-13-2002, 07:49 PM
tonight, in order

I do a warmup of at least 5 minutes along with
some stretching everytime before working out
so I will not post that anymore.

Shoulder Press---Sitting (Arnold)
30 x 8
30 x 9 (2 sets)
New exercise for me and a little bump up in
weight from previous shoulder press

Upright Row
70 x 8
70 x 7 (2 sets)
Same as last time but seem to be handling the
70 pretty well.

Lateral Raise
20 x 8
20 x 6
20 x 5 1/2 he he

Leg Exstension
100 x 10 (3 sets)

Plate Loaded Squat Press
190 x 11
200 x 11 (2 sets)

Squat
125 x 10 (3 sets)

Added weight to all of these leg exercises but
lowered the reps. While squatting, I'm having
to pause a little on the latter reps to catch my
breath. Not sure if that is considered cheating.

Weighted Crunch
110 x 10
90 x 20 (2 sets)

sponge
03-14-2002, 09:09 PM
tonight, in order

Bench
135 x 5
125 x 8 (3 sets)
Had assistance for latter reps in sets 2 and 3.
This is improvement in this exercise and, NO LAUGHING

Declined DB Press
40 x 8
50 x 8 (2 sets)
A bump here in weight as well

Bench Flyes
45 x 4
35 x 8 (2 sets)

Skull Crushers
60 x 4
50 x 6
50 x 5

Close Grip BP
95 x 7
95 x 6

On triceps, I am cutting volume down to a max of
5 sets (per CM) and trying to go with heavier weights.
Will do this for bi's and tri's for about the next month
and hopefully the gains will be there.

It feels like progress is being made in all areas but
results are slower than I thought. Still motivated but
still confused by conflicting opinions.

sponge
03-17-2002, 10:13 AM
this morning in order

Cardio on treadmill
7 minutes warming up
21 minutes and 23 seconds running between
6.5 and 7.0 mph.
5 minutes cooling down
Total 33:23 going a total of 3.03 miles

DB Rows
40 x 10 (3 sets)

Low Row
110 x 10 (3 sets)
Good form throughout, clean reps

Lat Pulldown
120 x 8
110 x 9 (2 sets)
Was starting to lose it by the time I got here

Sidenote, started creatine yesterday. Not too sure
about the "loading phase". It seems like a lot of
creatine. Will see if this is the wonder supplement
like everyone claims.

sponge
03-18-2002, 07:35 PM
tonight, in order

Continuing with doing less volume on bis & tris

Preacher Curl---Sitting
80 x 2
70 x 7
70 x 6

Incline DB Curl
25 x 6
20 x 12

Concentration DB Curl
20 x 14 (2 forced reps)

10 leg raises
50 crunches
30 crunches

3rd day of creatine with no noticeable side effects.

sponge
03-20-2002, 08:50 PM
tonight, in order

Upright Row
70 x 8 (3 sets)

Shoulder Press---Sitting (Arnold)
35 x 7
35 x 6
30 x 7

Lateral Raise
20 x 8
20 x 7
15 x 12
Feeling fairly strong on shoulders. Seem to be
able to add weight on a regular basis.

Leg Exstension
100 x 10 (3 sets)

Squat
125 x 10
135 x 10 (2 sets)

Plate Loaded Squat Press
200 x 11
210 x 11 (2 sets)
Added weight to Squat and Squat Press. Seemed
to do ok with the extra weight.

Weight 156, not sure if the creatine added a pound
or two. Day 5 on creatine. Did not "load" but rather
am doing 5 grams per day and days that I work out,
I take it right after workout.

Will try to post an updated pic but not really sure that
there is much to see :(

sponge
03-21-2002, 08:13 PM
this afternoon, in order

Bench
145 x 2
125 x 8 (3 sets)
Improvement here because last week I needed
help on sets 2 & 3, in the later reps

Declined DB Press
50 x 8
50 x 7 (2 sets)

Bench Flyes
35 x 9 (3 sets)

Skull Crushers
50 x 7
50 x 6

Close Grip BP
95 x 8
95 x 7

Cable Pulldown
Started @ 80 and went til I failed then
lowered the weight to 70 and did the
same thing......all the way down to 30

Overall, this afternoon went real well. I was able
to add weight and/or reps on most exercises.
Fairly happy with ANY progression.

sponge
03-24-2002, 06:04 PM
This morning, in order

20 minutes @ level 8 on stairmaster

DB Rows
45 x 8 (3 sets)

Lat Pulldown
110 x 10 (3 sets)

Low Row
110 x 10 (2 sets)
110 x 8

Overall, felt good, will look to mix up back routine
next time out. Been doing the same exercises for
a while now.

sponge
03-25-2002, 07:03 PM
tonight, in order

Preacher Curl---Sitting
80 x 3
70 x 7
70 x 6

Incline DB Curl
25 x 7
25 x 6

Concentration Curl
25 x 12 (1 Forced Rep)

This was week 3 of "less is more" and I will
stick it out another 3 weeks but I still leave
the gym wondering if I've done enough.

jell999
03-25-2002, 07:09 PM
"less is more"

The ironic part, is you are still doing too much work for your biceps.
Everything else is starting to look much better though. :thumbup:

I'd cut the concentration curls out completely. That should still be plenty.

sponge
03-25-2002, 07:17 PM
jell, really? Man, I leave there feeling cheated
but yet I'm pulling my guts out on all the sets.
I'm working against myself in my own head.
Will try the next 3 weeks without the last
exercise. I'm seeing continuous gains (albeit
small ones) so I'll hold the course, he he he.

Thanks a lot for checking in.

jell999
03-25-2002, 07:53 PM
The biceps are such a small muscle, they really dont need that much work. Especially after all that back work. Concentration curls arent neccesary because your muscles should already be blasted.

Make sure you are going completely to failure.
Even if the weight is only crawling but is still moving, keep going.
It will benefit you more in the long run.
Only take one minute breaks betwen sets, or less.
Gains- even if only one rep per week, are still gains. It really adds up.

Good luck, it looks like your doing great otherwise. :)

sponge
03-25-2002, 08:24 PM
Thanks again jell, will keep you posted on my progress.

sponge
03-27-2002, 07:39 PM
tonight, in order

Shoulder Press---Sitting (Arnold)
35 x 8 (3 sets)

Upright Row
70 x 8 (3 sets)

Lateral Raise
20 x 7
15 x 9 (2 sets)
Shoulders fried by this point, added
weight + reps on Arnold

Leg Exstension
100 x 10 (3 sets)
Been sticking with this weight because I feel
that it is probably better to try and make gains
on my squats and plate loaded squat press.

Squats
135 x 12 (3 sets)
Rep gains and stayed @ 135 instead of ending
@ 135. Small improvement

Plate Loaded Squat Press
220 x 12 (3 sets)
Weight and rep gains here. Wuuppeeeee

sponge
03-28-2002, 04:45 PM
This afternoon, in order

Bench
145 x 3
130 x 7 (2 sets)
130 x 6
Little by little, fraction by fraction, these weights
are going up.

Declined DB Press
50 x 8 (3 sets)

Bench Flyes
35 x 9 (3 sets)

Skull Crushers
50 x 7
50 x 6

Close Grip BP
100 x 8
100 x 6
100 x 5
More small gains but I'll take what I can get :D

sponge
04-01-2002, 09:00 PM
tonight, in order

Low Row
110 x 9 (3 sets)

DB Rows
50 x 8 (3 sets)

Preacher Curl---Sitting
80 x 3
70 x 7
70 x 6

Incline DB Curl
25 x 7
20 x 10

Biceps were really fried by the time I was
done. Skipped cardio yesterday (out of town
on camping trip).

sponge
04-03-2002, 09:32 PM
tonight, in order

Shoulder Press---Sitting (Arnold)
35 x 8 (3 sets)

Upright Row
70 x 8 (3 sets)

Lateral Raise
20 x 8
15 x 9 (2 sets)
Pretty much the same shoulder routine as last
week but everything felt good. Will probably go
another week or two, then mix up shoulder
routine.

Leg Exstension
10 x 10 (3 sets)
Have found that this is a good warmup for me
before squatting.

Squat
140 x 12 (3 sets)
Little bump in weight and felt fine.

Plate Loaded Squat Press
230 x 12 (3 sets)
Added 10 lbs. here and handled it fairly well.
I have a feeling that I could squat quite a bit
more but without a gym buddy, I will continue
to go slow. Will weigh tomorrow (if I can remember)
but been hanging around 156 for the last couple
of weeks.

Also, I am going to discontinue adding my ab
routines to my journal. I work them quite often
with a variety of exercises but feel that it isn't
necessary to post anymore.

sponge
04-04-2002, 08:26 PM
tonight, in order

Bench
150 x 3
130 x 8
130 x 7
130 x 6

Declined DB Press
50 x 8 (3 sets)

Bench Flyes
35 x 9 (3 sets)

Skull Crushers
50 x 8 (3 sets)

Close Grip BP
105 x 6 (2 sets)
Small gains on tricep exercises, maybe it will
translate to some better BP lifts down the road.

Onward and Upward

sponge
04-04-2002, 08:37 PM
Forgot to mention, weighed in at a whopping
157 large pounds. That is a ten pound gain
since starting this journal. Not too bad but
would like to go up a little more, then find a
comfortable walking around weight that I look
a little cut up at.

sponge
04-08-2002, 07:28 PM
tonight, in order

Pull Ups
8
7
5

DB Rows
50 x 8 (3 sets)

Iso Lateral Low Row
70 x 10 (2 sets)

Preacher Curl---Sitting
80 x 3
70 x 8
70 x 6
65 x 7

Inclinde DB Curls
25 x 5
20 x 10

Biceps were very blown up (for a little guy) by the
time I was through. Couldn't have picked my nose
had I needed to. :D

sponge
04-09-2002, 08:13 PM
tonight,

35 minutes on the treadmill for a total of...
5:30 warmup

24:30 running between 6.5 and 8 mph

5:00 cooldown

Grand total of 3.49 miles. Hadn't run in a while
and felt that I needed a little cardio. Having not
run or done real cardio in a while, I seemed to
handle this fine. Maybe a little more sweat.
Will be posting an updated pic as soon as I
am done here.

sponge
04-09-2002, 08:20 PM
Hopefully I did this right. Please keep the "nice
chest hair gains" comments to a minimum tuttut

This is a little less than 2 months from the last pic
and about 10-11 pounds difference. Both pics are
cold and both come after a big full meal. Slow gains
but am still having fun and will continue onward
and upward.

Next pic (later this week) will be right after a
workout and before a big meal :D

sponge
04-09-2002, 08:25 PM
Ooooops, didn't work, how bout this?

http://www.ways2save.com/4-09-02.jpg

sponge
04-09-2002, 08:31 PM
before and after

http://www.ways2save.com/2-13-02.jpg

http://www.ways2save.com/4-09-02.jpg

subtle differences and NO, chest hair isn't
one of them! he he he he, ha ha ha ha

sponge
04-10-2002, 08:07 PM
tonight, in order

Shoulder Press---Sitting (Arnold)
40 x 8 (2 sets)
35 x 7

Upright Row
70 x 8 (3 sets)

Lateral Raise
20 x 7
15 x 9 (2 sets)

Leg Exstension
10 x 100 (3 sets)

Squat
150 x 10 (3 sets)

Plate Loaded Squat Press
240 x 10 (2)
240 x 12

Fairly worn out. Added a little extra on Squat
and PLSP. Me thinks that the last couple of poor
sleeping nights are catching up with me.

If anyone is looking in, I would like to change up
my shoulder routine a little. Any ideas?

ericg
04-11-2002, 06:49 AM
hey man. try placing the pics side by side, that way it is easier to compare them. looking good man

sponge
04-11-2002, 08:31 PM
tonight, in order

Bench
155 x 1
165 x 1
175 x uh, not tonight

135 x 7 (2 sets)
135 x 6

Declined BB Press
95 x 10
115 x 8 (2 sets)
New to me so went a little conservative

Bench Flyes
Was doing these wrong, was doing a combo
press/flye so I had to come down in weight
30 x 8 (2 sets)

Skull Crushers
50 x 8 (3 sets)

Close Grip BP
105 x 9
105 x 6

Weight 158

sponge
04-11-2002, 08:34 PM
Eric, you're right it would be better to have them
side by side. I will see if I can figure out how to
do that on my adobe program. :scratch:

And, thanks for the comment.

sponge
04-15-2002, 06:42 PM
this afternoon, in order

Pull Ups
8
7
6

DB Rows
50 x 8 (3 sets)

Iso Lateral Low Row
40 x 8 (3 sets)

Preacher Curl---Sitting
80 x 4
70 x 8
70 x 6

Incline DB Curls
25 x 6
20 x 8

Didn't feel the greatest going into the gym
but pretty happy with the work out considering
the circumstances.

sponge
04-17-2002, 06:47 AM
Last night,

25 minutes, fat burning mode and level
8 on the stairmonster.

tonight, legs/shoulders

sponge
04-17-2002, 06:54 PM
tonight, in order

Shoulder Press---Sitting (Arnold)
40 x 8 (2 sets)
40 x 6

Upright Row
80 x 7 (3 sets)

Lateral Raise---Side
15 x 8

Leg Exstension
110 x 10 (3 sets)

Squat
150 x 10 (3 sets)

Plate Loaded Squat Press
240 x 10
240 x 12
240 x 10

Wondering if less volume on shoulders is advisable?
Since less is better on tri's and bi's, shoulders also?
Anyway, added weight to upright and was @ 1 minute
or less rest between sets except squats.

sponge
05-01-2002, 07:44 PM
Have not posted as I'm very close to my goal.
I've continued my sun, mon, wed, thurs split
and have just recently changed my whole routine
around.

I wanted to get to around 165 to 170 and I'm
close to that. If anyone is looking in, I appreciate
the help and I feel I found some very valuable
info here that helped me progress a lot quicker
than I normally would have. If I decide that I
want to keep going up, I will be back asking for
more help.

Thanks