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SkinnySadMan
10-21-2006, 06:51 PM
I haven't worked out in a month (I know.. that's not long at all). I think I pulled a muscle or ligament around my lumbar area. I went to a massage therapist and got a normal massage done. Took two weeks off from work, and my back no longer aches when I bend over to arch it, like a goodmorning.

I recently started taking anti-depressant which is Cipralex. I seem to have a lot more energy, and my focus has improved. I can definately tell. I can sleep for less than 8 hours and feel energized throughout the day.

I think I went MANIC after an hour of ingesting the first pill (Felt like I was on top of the world for no reason). The first two weeks was HORRIBLE. The side effects, DAMN! I lost 10 lbs. I had no appetite, and I slept for like 2-3 hours a day. Also I think I'm getting hives, my forearms are so itchy and red (Mostly on my right arm though).

Now for the workout plan...I'm not sure what I'm going to do yet; whether to keep things pretty much the same or whatever...

Anyways yesterday I did: (Friday, Oct. 20th, 2006)

Tricep/Backs

Close Grip Bench Press - 130 lbs. for 3 sets of 6.
SKull Crusher with Ez-Curl bar - 15 lbs. on each side for 3 sets of 10

Back:

One-arm dumbell rows - 35 lbs. for 3 x 10
Chin-Ups Bodyweight - 3 x 6 (I'm surprised...I thought I'd be able to do like 5 reps and get lazy lol...)

SkinnySadMan
10-23-2006, 06:07 AM
Week Zero: Sunday Oct. 22, 2006

Legs -

Back Squat - 150 lbs. for 3 x 6 --> Add another set next week.
Front Squat - 100 lbs. for 3 x 6 --> Add 2 reps next week.
Romanian Deadlift - 130 lbs. for 3 x 6 --> Add 2 reps next week.

NOTES: Let body get used to weights again.

SkinnySadMan
10-23-2006, 02:50 PM
Week 1 - Monday, October 23, 2006

Chest

Flat Bench Press - 150 lbs. 3 x 6
Notes: Last set was tough.

DUmbell Incline Bench - 30 lbs. dumbells for 3 x 10
Notes: Easy.

Dips - +25 lbs. for 3 x 6
Notes: Moderate intensity.

Rotator CUffss - Only did barbell cuban press and 1 set of L-lateral raise.

SkinnySadMan
10-25-2006, 06:41 PM
Week 1 - Wednesday, Oct. 25, 2006

Back and Shoulders -

Sumo Deadlift:

Warm up - 180 lbs. x 6
2 sets of 3 - 250 lbs.

** 250 lbs. way too heavy right now. **

3 sets of 5 - 200 lbs.

NOTES: A lot weaker now.

Barbell Bent Over Rows - 110 lbs. for 3 x 8

NOTES: Pretty easy. Use 115 lbs. next week.

Barbell GOod mornings - 120 lbs. for 3 x 8

Shoulders -

Military Press - 70 lbs. for 3 x 6

NOTES: Easy, but need to let my joints get used to these again.

Front raise - 15 lbs. dumbells 2 x 8

Lateral Raise - 15 lbs. dumbells 2 x 8

WOrkout finish.

SkinnySadMan
10-27-2006, 04:22 PM
Week 1: Friday, Oct. 27, 2006

Triceps and Back

Close Grip Bench Press – 130 lbs.

3 x 8, 8, 7

NOTES: FAILURE on 3rd set 8th rep.

Skull Crushers – +17.5 lbs. on each side.

3 x 10

NOTES: Use 20 lbs. next week for 3 x 8.

Dumbell One-Arm Rows – 45 lbs..

3 x 8

NOTES: Use 50 lbs. next week for 3 x 6.

Chin Ups: Bodyweight

3 x 7

Notes: Completed. 

Hammer Curls – 25 lbs.

2 x 6

SkinnySadMan
10-30-2006, 09:54 PM
Week 1

Day 4 [ Saturday ] Squat Day – Oct. 28, 2006 (I forgot to add this reply/journal update for squat day.)

Back Squat (Below Parallel) – 130 lbs.

Warm up – 80 lbs. 3 x 8
4 sests of 6 – 130 lbs.

NOTES: Go for 4 x 8 next week.

Front Squat – 105 lbs. 3 x 8

NOTES: Do 4 sets of 8 next week, same weight.


Romanian Deadlift – 130 lbs.

Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps –

NOTES ABOUT EVERYTHING ELSE: Take extra caution with the lower back...CAREFUL.


Week 2

Day 1 [Monday] Bench Press Day – Monday, Oct. 30, 2006

Flat Bench Press – 3 x 8

70 x 12 – Warmup

3 x 8 at 140 lbs.

NOTES: Keep the same next week.

Incline DB Bench – 40 lbs. dumbells

2 x 8

NOTES: Do 3 sets of 8 next week.

Weighted Dips – 35 lbs.

2 x 8

NOTES: Do 3 sets of 6 next week.

Front Squats – 90 lbs.

3 x 8

NOTES: Do these 20% lighter than what was used on Saturday.

Chin Ups – No heavy work.

BW 3 x 6

Rotator Cuffs –

Cuban Presses -

25 lbs. 3 x 10

L-Lateral Raise -

15 lbs. dumbells x6 , x8 (2 sets)

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

Sidior
10-30-2006, 09:56 PM
Stop being so skinny and sad your strength isnt bad at all and I recall seeing pics of you not too long ago and you looked great! Good luck with the journal.

Sensei
10-30-2006, 10:02 PM
I agree.

Check with your doc about those hives if you haven't already!!! Don't mess around with that!

SkinnySadMan
11-01-2006, 03:31 PM
Lol thanks for the support.

Although I'm not sad...well I can't really say that. I'm an anxious mofo and that causes my depression. I gained back the 5 lbs. back so far of the 10 lbs. I've lost. But it could be just the creatine+water weight (yeah most likely lo).

I know I seem like an ******* not commenting on anyone else's journal. But really when I think of something to say about 5 other people had already said the same thing! lol.

Week 2

Day 2 [ Wednesday ] Deadlift Alternate Day:

Sumo Deadlift – 170 lbs.

90 lbs. 3 x 12 warm up
3 x 5

NOTES: Still trying to get used to these.

Speed Pulls – NO SPEED PULLS FOR NOW.

BB Rows – 115 lbs.

3 x 8

NOTES: Go for 3 x 6 at 120 lbs. next week


Barbell Good Mornings – 120 lbs.

3 x 8

NOTES: Go for 125 lbs. 3 x 6 next week.

Military Press – 80 lbs.

3 x 6

NOTES: Go for 3 x 8 next week.

1 set of Side Laterals and Front Raise: 20 lbs. dumbbells for 8 reps.

SkinnySadMan
11-03-2006, 10:15 PM
Week 2

Day 3 - Friday, Nov. 3, 2006

Close Grip Bench Press Triples 130 lbs.

3 x 8, 8, 8

NOTES: Completed the 3 sets, +1 total reps in this week. Keep the same next week, hopefully it feels easier lol.

Skull Crushers +20 lbs. on each side

3 x 10

NOTES: Did +5 extra pounds and +6 total reps. Use 22.5 lbs. on each side next week for 3 x 8. The last 2 reps were struggled though, elbows started shaking.

Dumbell One-Arm Rows 50 lbs.

3 x 8

NOTES: It was rather easy. Add +5 lbs. next week at 3 x 6 (Maybe 8 reps).

Chin Ups: Bodyweight

3 x 8

Notes: Completed. Last set was pretty hard. Try to get 3 x 10, then start adding weight.

Hammer Curls 25 lbs.

2 x 8

NOTES: Struggled on last two reps. Go for 3 x 8 next week. But first try 30 lbs. for 2 x 6 if too heavy then 3 x 8 with 25 lbs.

Rotator Cuffs

Cuban Presses

35 lbs. for 3 x 8

L-Lateral Raise -

15 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45

7 lbs. dumbell 2 x 12

SkinnySadMan
11-04-2006, 05:51 PM
Week 2

Day 4 [ Saturday ] Squat Day – Saturday, Nov. 04, 2006

Back Squat (Below Parallel) – 135 lbs.

Warm up – 95 lbs. 1 x 10
3 sets of 8, 8, 12 – 135 lbs. (I am not sure how much the barbell weights but I had 2 45’s on each side.)

NOTES: Use 145 lbs. for 4 x 5 next week.

Front Squat – 95 lbs. 3 x 8

NOTES: Use 110 lbs. 3 x 6 next week.

Romanian Deadlift – 135 lbs.

3 x 8

clvmike19
11-05-2006, 12:46 PM
Keep up the lifting and eating man...you can do it. Just wait till you put those 20lbs on!

SkinnySadMan
11-05-2006, 07:48 PM
Mike !!! WTF I haven't seen you post in a while... WTF is up !?

SkinnySadMan
11-06-2006, 03:16 PM
Week 3

Day 1 [Monday] Heavy Bench Day – Monday, Nov. 06, 2006

Flat Bench Press –

45 lbs. (bar only) – Warm up
140 lbs. – x 8
160 lbs. – x 6
175 lbs. – x 6
185 lbs. – x 2 (Had to get a spot on 3rd)
140 lbs. – x 6

NOTES: Try to do 5 x 5 next week with the same weight. Maybe use 160 lbs.

Incline DB Bench –

45 lbs. – 1 x 8 reps
50 lbs. – 2 x 6 reps

NOTES: 50 lbs. for 3 x 6 next week.

Weighted Dips – 35 lbs.

2 x 8
45 lbs. – x 5 reps

NOTES: Use 45 lbs. next week for 3 x 5

Chin Ups – No heavy work.

BW 2 x 10
BW 1 x 5

NOTES: Last set…difficult lol

Rotator Cuffs –

Cuban Presses -

35 lbs. 3 x 8

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

clvmike19
11-06-2006, 06:07 PM
Hey that bench looks impressive!

Keep at it for sure...

SkinnySadMan
11-06-2006, 08:05 PM
Thanks man but I think I shoulda waited a bit longer. I felt my elbow pain later on but it's gone now. I got myself a lifting buddy... makes a huge difference in motivation man. :)

SkinnySadMan
11-08-2006, 05:17 PM
Week 3

Day 2 [ Wednesday ] Deadlift Day: Wednesday Nov. 8, 2006

Conventional Deadlift –

Warm up – 120 lbs. x 8

170 x 5
210 x 5
210 x 5
210 x 5

NOTES:

BB Rows – 120 lbs.

3 x 8

NOTES: Go for 3 x 6 at 120 lbs. next week


Barbell Good Mornings – 120 lbs.

3 x 8

NOTES: Go for 125 lbs. 3 x 6 next week.

Military Press – 90 lbs.

3 x 6, 10, 8

NOTES: 95 lbs. next week for 3 x 6.

1 set of Side Laterals and 2 sets of Front Raise: 20 lbs. dumbbells for 8 reps.

clvmike19
11-08-2006, 06:22 PM
I could never find a lifting buddy who was willing to put in the time/work.

SkinnySadMan
11-10-2006, 09:29 PM
Man that sucks, no buddies at all that's interested in the Iron ?

Week 3

Day 3 [ Friday ] Speed Bench Day:

Close Grip Bench Press Triples – 150 lbs.

5 x 3

NOTES: Try for 5 x 4 next week.

Skull Crushers – +22.5 lbs. on each side

3 x 8

NOTES: For 3 x 10 next week and see how it goes.

Dumbell One-Arm Rows – 60 lbs.

3 x 6, 7, 7

NOTES: Use 65 lbs. next week for 3 x 5. Maybe go for 3 x 6.

Chin Ups: Bodyweight

3 x 10, 8, 6

Notes: Whatever…

Hammer Curls – 25 lbs.

3 x 8,8 , 6

NOTES:

mickyjune26
11-10-2006, 11:32 PM
Keep up the great work. To me, I enjoy lifting progress when I just look at the strength increases, vs. weight. Either way, it's great to see your stats. Keep it up!

SkinnySadMan
11-11-2006, 05:42 PM
Thanks micky, I too enjoy the weight increases, even if it's only 5 lbs. When I look back a year from now, I've progressed. Even if it's just a little bit. :)

Week 3

Day 4 [ Saturday ] Squat Day – Saturday, Nov. 11, 2006

Back Squat (Below Parallel) –

Warm up – 95 lbs. 1 x 8
Set 1 – 155 x 6
Set 2 – 155 x 6
Set 3 – 165 x 6
Set 4 – 165 x 6

NOTES: Use 165 lbs. next week for 4 x 6.

Front Squat – 135 lbs.

3 x 6

NOTES: Go for 3 x 8 next week.

Romanian Deadlift – 185 lbs.

3 x 6

NOTES: Go for 3 x 8 next week.

Dumbell Shrugs – 3 sets

2 sets of 6 – 70 lbs. dumbbells
1 set of 5 – 80 lbs. dumbbells

NOTES: Left hand grip started to fail…Use 70 lbs. dumbbells next week for 3 x 8.

mickyjune26
11-11-2006, 05:50 PM
you're right. The Bill Starr program only improves 2.5% each week, but after 9 weeks of this, we have over a 20% gain. Great romanian deadlifts.

SkinnySadMan
11-11-2006, 08:25 PM
Hell yeah the +5 lbs. plates add up before your eyes :D

clvmike19
11-12-2006, 07:40 AM
If you keep up with the weights and guitar there wont be anything left for me out there!

Nice work on the guitar...

SkinnySadMan
11-13-2006, 11:31 PM
Hey thanks mike although I might have to stop playing since I am going back to school soon (maybe). Heh.

Week 4

Day 1 [Monday] Heavy Bench Day – Monday, Nov. 13/06

Flat Bench Press –

95 lbs. (bar only) – 10 reps WARMUP
165 lbs. 5 x 5 (4 reps on last set)

NOTES: Keep this the same next week. I only did 4 reps on the last set.

Incline DB Bench – 60 lbs.

3 x 6, 6, 5

NOTES: Keep the same next week. Lol me and buddy couldn’t find 55 lbs. dumbbells so we just used the 60’s

Weighted Dips – +45 lbs.

3 x 6

NOTES: Use 45 lbs. next week for 3 x 8

Chin Ups – No heavy work.

BW 3 x 9, 8, 5

NOTES: Bah I got lazy and didn’t really push anymore.

Sidior
11-13-2006, 11:33 PM
Looking less skinny and sad everyday. Ace past few sessions bro.

Sidior
11-13-2006, 11:34 PM
Looking less skinny and sad everyday. Ace past few sessions bro.

SkinnySadMan
11-13-2006, 11:49 PM
Bwhahaha hellz yeah, still find it hard to eat more calories though!

SkinnySadMan
11-15-2006, 10:50 PM
Week 4

Day 2 [ Wednesday ] Deadlift Day: Wednesday, Nov. 15/2006....although it's actually 12:51 a.m. Nov. 16/06.

Conventional Deadlift –

Warm up – 135 lbs. x 8

225 lbs. 5 x 3

NOTES: Go for 5 x 5 next week.



BB Rows – 135 lbs.

3 x 6, 7, ,7

NOTES: Go for 3 x 8.


Barbell Good Mornings – 135 lbs.

3 x 6

NOTES: Go for 3 x 8 next week.

Military Press – AHHH!!!I just left the gym forgetting to do shoulders!!! HOW!?!?

Anyways, Instead I did 3 sets of HAMMER CURLS...OH NOOOEZZZ!!!! How could I forget !? lol.

Hammer Curl - 25 lbs. x 8
30 lbs. x 6
27.5 lbs. x 6

Workout finish. Took about an hour.

On the way home...****ing had to walk and it was raining, but whatever...I bought 2 cans of Cashew peanuts. Muahahahhaha...good ****!

clvmike19
11-16-2006, 04:12 AM
Deads, Rows, GMs! Looks like a real damn lifter in here...good work.

Military presses are the ****. I should add those to my shoulder day.

SkinnySadMan
11-16-2006, 05:05 AM
Hellz yeah! just hope my lower back pain doesn't come back hah.

SkinnySadMan
11-24-2006, 03:34 AM
Plan to take 1 or 2 months off to GUARANTEE FULL lumbar strain recovery.

Stretch workout:

Goal: Increase hip/lower back flexibility. More specifically for Deep squats.
Hamstring flexibility aswell. :D

Good morning type stretch - Bend over as much as possible while keeping back straight. 5 sets of 25 second holds.

Stretch 2 - http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

Stretch 3 - http://www.exrx.net/Stretches/HipAbductors/SeatedHipInternalRotator.html

Stretch 4 - http://www.exrx.net/Stretches/HipAbductors/SidePretzel.html

Sensei
11-24-2006, 01:43 PM
Am I missing something? You've been lifting without pain and now you're going to take a month or two off?

teaturtle
11-24-2006, 07:10 PM
j/w what are your macros? im bulking too, and our stats are about the same

SkinnySadMan
11-25-2006, 02:11 AM
Yeah, Sensei I got lazy and decided not to fill up my journal. Since I won't be lifting for a while.

As soon as I rushed myself on the squats and deads...(ego) yeah I messed up again. THat same sensation on my lower back came back. I'll be going for a massage sometime in the near future. I'm just really "unstable" right now with these messed up sleep patterns.

And, I WAS bulking before but not so much, I only tried to eat an extra 300-500 calories to my normal day. Now I'm being lazy and I'm starving myself again.

My typical day Weightlifting day would look something like this:

1. Wake up - 300 calorie protein shake
2. Breakfast - Usually it's Oatmeal (300 calories) + 1 bagel (200-300 cals)
3. a) Before workout meal - ranges from 500-800 calories.
3. b) Have a nice cup of coffee with 25g of fructose +2g of Taurine :D

4. Post workout - 600 calorie Creatine drink (Protein, Carb, and 5g of creatine and 5g of Taurine)

5. Eat another meal - probably some small snack like 200-300 calories.

6. Eat my final meal - ranges from 400-700 calories. Sometimes I get lazy and I would only eat one meal after the creatine drink.

7. Before bed time shake - 300 calories.

Sleep. :D

Total calories: varies from 2600 to 3400. Also I recently tried to snack on Cashews, 1/3 of a cup extra +350 calories. Sometimes I don't eat it though. So sometimes it varies....2500-3500 calories. It is really hard to stay consistent. If I could always maintain 3000 min. I could still find the gains.

I was up to 142 lbs. (but you must remember I take creatine which lets me hold more water) sometimes while eating like this, I'm slowly creeping down again though. When I'm not lifting I feel not the need to eat anymore, even thoug I KNOW it would be better off for me to get fat instead durign my time off.

I was confident in getting up to 150 lbs. which is not far off from being 160 lbs. which would be my ideal bodyweight while being lean. Until I messed it all up again. Even came up with a visualization trick to help me eat faster.

I kept visualizing myself finishing the meal, and that no matter how uncomfortable I feel I will finish it. I kept telling myself that I know I can eat more, so don't be afraid of the umcofrtable pain, this is normal, blah blah blah...**** like that. Hell it worked and sometimes I would even down an extra snack 100-150 calories and ignored the uncomfortable feeling.

Sensei
11-25-2006, 07:57 AM
Jeez dude... It's getting old trying to prop you up all the time...

You should be easily able to get that many calories in less meals. Stop trying to eat so clean. Adding a piece of toast with PB and a glass of whole milk to your breakfast would probably add 500 calories, so STOP COMPLAINING ABOUT NOT BEING TO GAIN WEIGHT. Have you even read the Big Boy's Menu Plan?

SkinnySadMan
11-25-2006, 02:34 PM
Not sure although I think I remember reading your post (I think it was you?) and at the end you mentioned about possible health risks. Since...well basically it told you to eat anything in plain sight; chocolate bars and replace water with coke or juice, anything with calories in it.

Sensei
11-25-2006, 03:17 PM
Yeah, I posted it. I don't think everyone should follow the menu plan as is, but if you don't think you can gain weight, then you really need to read it again.

Like I just wrote to you, if you added a big glass of whole milk and a peanut butter sandwich to your diet, you'd be adding 500 more calories to your total. You don't have to force feed yourself, just get into the habit of eating a little more.

I'm beginning to feel like everytime I post something to you that it's unheeded and unwanted. I don't want to become your personal troll, so I'll try to keep my cyber-mouth shut when it comes to your lifestyle and training choices...

Stumprrp
11-25-2006, 04:12 PM
I have to agree with everything sensei said, adding more milk and pb is a clean and easy way for more calories

teaturtle
11-25-2006, 04:51 PM
wow 3500 cals you should be gaining a lot with. dont starve yourself , just try not to eat the same thing every day cause that might make you sicker. i know that sometimes just seeing food will make me feel sick but i try thinking of better foods and that kinda gets my appetite back. if not, you should get whole milk. its really easy to drink a lot of and it doesnt even taste bad.

you just need more motivation. oh, and i remember reading you were on meds so that may be the problem for your appetite? youll get used to it though.

mickyjune26
11-26-2006, 09:28 AM
yeah dude, you can do this. It may help you to start learning different foods you can eat, for fun and variety. WBB has a great recipi section.

If you learn to enjoy the process, you will maximize the gains your body can do. When I was bulking the first time, it helped to make a variety of shakes. Grind up a cup of oats, milk, a little PB, olive oil, and corn sugar and you have a powerful 1,000 cal shake.

Make sure to sip on water after such a shake, so you don't dehydrate.