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Questor
12-01-2006, 09:04 PM
The first post I'll just spam out my routine:

Monday
Flat Barbell Press 4x5x140
Flat Barbell Press 1x5x130
Incline Barbell Press 3x8x110
Deadlifts 5x5x145
Barbell Bent-over Rows 3x8x90
Decline Weighted Situps 4x16x20

Tuesday
Squats 5x5x140
Lying Leg Curls 3x8x100
Barbell Curls 5x5x85
Hammer Curls 3x12x30

Wednesday
rest

Thursday
Chinups 5x5
Lat Pulldowns 3x8x? --- Can't do these yet, no lat pulldown machine
Standing Barbell Press 5x5x90
Upright Barbell Rows 3x8x70
Decline Weighted Situps 4x16x20

Friday
Squats 5x5x140
Lying Leg Curls 3x8x100
Close Grip Bench Press 5x5x110
Skull Crushers 3x8x70

Questor
12-01-2006, 09:23 PM
Background

July 1st I was 200 lbs of fat. I dieted down to 145 on a stupid low-everything diet. I think I completely screwed my metabolism by living off of about 1000 calories a day. Since then I've been slowly increasing my calories, a few at a time. I got into weight lifting in August.

I also had spinal fusion when I was a teen, so many exercises I have been slow to build (example: deadlifts). Many others I dare not do (SLDS, goodmornings, etc).

Lastly, I can't afford the $$ or the time to go to a gym, so I workout with a crappy old bench, a barbell, two dumbbells, and a bunch of free weights. I managed to hang a bent ez-curl bar from the ceiling for pullups. I'm in the process of rigging up a ghetto lat pull down thingy now.

Friday

Squats 5x5x140
Leg Curls 3x8x100
Close Grip Bench Press 5x5x110
Skull Crushers 3x8x70

calories 2816
saturated fat 26
unsaturated fat 75
carbs 258
sugars 108
protein 176.5

Tonight's weight: 151

All sets were completed and in good form with the exception of the squats -- my knee crunched a bit midway through the fourth set. It's definately sore now, but not damanged. Stopped my crunches immediately.

I've increased my calories another 150 to 2800 - up a long way from 1000/day in late July.

Questor
12-04-2006, 07:21 PM
Monday

Flat Barbell Press 5x5x140
Incline Dumbbell Press 3x8x40
Deadlifts 5x5x150
Dumbbell Bent Over Rows 3x8x45
Decline Weighted Situps 4x16x20

calories 2865
saturated fat 29.5
unsaturated fat 60
carbs 329
sugars 142.5
protein 196.5

The knee injury was minor and is 95% healed. For the first time I finished all reps of my 5x5x120 bench without needing to reduce the weight - I sailed easily to 110 in my first months and have been stuck between 110 and 120 since, so it's a real good sign to be finally mastering 120 (as lame as that probably sounds to most).

I can tell the recent caloric increases are working, and that I still have overhead in my deadlifts and squats.

Weight 150.5

Questor
12-05-2006, 10:23 PM
Tuesday

Squats 5x5x140
Lying Leg Curls 3x8x100
Dumbbell Curls 5x5x35
Hammer Curls 3x10x30

calories 2856
saturated fat 36.5
unsaturated fat 62
carbs 297
sugars 98
protein 185

weight 151

....... Dropped a huge unopened bottle of canola oil down the stairs, which made an unbelievably horrible mess. Just imagine flamable oil running under the hot water heater and furnace. Yeah. That was nice.

Questor
12-06-2006, 08:43 PM
Wednesday

No workout

calories: 2846
unsaturated fat: 30.5
saturated fat: 86
carbs: 287
sugars: 99
protein: 169

Weight: 152

Got the Christmas tree today after work!

Questor
12-07-2006, 08:47 PM
Thursday

chinups 5x5
lat pulldowns (experimental) 3x8x65
millitary press 5x5x90 (failed on last rep)
seated dumbell press 1x8x30
upright barbell rows 3x8x70
decline weighted situps 4x16x20

calories: 2908
saturated fat: 30.5
unsaturated fat: 61.5
carbs: 329
sugars: 129
protien: 181

Rather distracted tonight and concluding the workout I was dissatisfied with myself, but I have a great feeling aftewards.

Weight 151

Questor
12-08-2006, 10:20 PM
Friday

Squats 4x5x140
Squats 1x5x145
Lying Leg Curls 3x8x90
Close Grip Bench Press 5x5x110
Dumbbell Triceps Extensions 5x5x25

calories: 2852
saturated fat: 29
unsaturated fat: 66
carbs: 296
sugars: 121.5
protein: 174

weight: 151.5

Questor
12-10-2006, 10:06 PM
Weekend

No workouts.

calories: 2852
saturated fat: 29
unsaturated fat: 66
carbs: 296
sugars: 121.5
protein: 174
weight: 151.5


calories: 2857
saturated fat: 27.25
unsaturated fat: 59.75
carbs: 336
sugars: 128.28
protein: 172
weight: 153

nhlfan
12-10-2006, 10:53 PM
....... Dropped a huge unopened bottle of canola oil down the stairs, which made an unbelievably horrible mess. Just imagine flamable oil running under the hot water heater and furnace. Yeah. That was nice.

oh jesus haha.

It looks like you're quite dedicated. Keep up the hard work and eating and I'm sure those numbers will shoot right up.

Questor
12-11-2006, 07:22 PM
Monday

Flat Barbell Press 1x5x145
Flat Barbell Press 4x5x140
Incline Dumbbell Press 3x8x45
Deadlifts 1x5x155
Deadlifts 4x5x150
Barbell Bent-over Rows 3x8x95
Decline Weighted Situps 4x16x20

calories: 2893
saturated fat: 25.5
unsaturated fat: 57.5
carbs: 356.5
sugars: 145.5
protein: 173.5

weight: 152

Questor
12-12-2006, 08:23 PM
Tuesday

Squats 5x5x140
Lying Leg Curls 3x8x90
Barbell Curls 4x5x85
Barbell Curls 1x5x85
Hammer Curls 3x10x30

calories: 2898
saturated fat: 26.5
unsaturated fat: 59.5
carbs: 337
sugars: 141
protein: 173

weight: 150.5

Stumprrp
12-12-2006, 08:30 PM
keep it up pa

Questor
12-12-2006, 08:39 PM
Damn, something went wrong with my planning. I was supposed to do my squats at 125 tonight. Don't ya hate it when that happens?

Questor
12-14-2006, 07:28 PM
Wednesday

No workout

Calories: 2898
Saturated Fat: 26.5
Unsaturated Fat: 59.5
Carbs: 337
Sugars: 141
Protein: 173

Weight: 150.5

Questor
12-14-2006, 07:56 PM
Thursday

Chinups 5 x 5 (These were sloppy, I was off to a weak start)
Lat Pull Downs 2 x 8 x 65
Lat Pull Downs 1 x 8 x 75
Lat Pull Downs 1 x 8 x 85 (trying to find a good weight, I think 80 is good)
Shrugs 3 x 8 x 120 (lacking grip strength for some reason)
Seated Dumbbell Press 1 x 5 x 40
Seated Dumbbell Press 4 x 5 x 35
Power Cleans 3 x 8 x 90 (first time ever - immediate love)
Decline Weighted Situps 4 x 16 x 20

Calories: 2869.5
Saturated Fat: 25
Unsaturated Fat: 66.5
Carbs: 344.375
Sugars: 148
Protein: 190.5

Weight: 154

I think my grip strength is starting to slide behind my lifts, I'll need to get one of those little gripper thingies! Anyway at least it'll be a good nervous tick at work.

Questor
12-15-2006, 08:16 PM
Friday

Squats 5 x 5 x 160
Leg Curls 3 x 8 x 85 (I hate these so much)
Close Grip Bench 5 x 5 x 120
Skull Crushers 3 x 8 x 70

Calories: 3029.5
Saturated Fat: 33
Unsaturated Fat: 70
Carbs: 341.375
Sugars: 123
Protein: 173

Weight: 154

Questor
12-17-2006, 05:47 AM
Weekend

This weekend I did a maintenance window at work, which meant me staying up for 24 hours. So my macros are all jacked.

Calories: 3221.5
Saturated Fat: 37
Unsaturated Fat: 95.15
Carbs: 321.375
Sugars: 95
Protein: 211

Calories: 2979.5
Saturated Fat: 31
Unsaturated Fat: 67
Carbs: 375.375
Sugars: 154
Protein: 146

Clifford Gillmore
12-17-2006, 06:36 AM
I think my grip strength is starting to slide behind my lifts, I'll need to get one of those little gripper thingies! Anyway at least it'll be a good nervous tick at work.

I think maybe some straps may be of more assistance here, you had a marathon forearm workout there.

Questor
12-18-2006, 11:15 AM
Like Anthony said a short while ago - I'm gonna fix a weakness rather than rely on straps which will let my weakness become weaker. Scored me some gripper thingies this weekend, and DARNIT, forgot to bring them to work.

Good lord this weekend sucked. I only slept 3 hours over the weekend (sat/sun) (thanks to work)... I worked from Sat 1930 to Sun 0800. Last night though I slept a good 9 or so, so today I'm ready to rock!

Questor
12-18-2006, 09:59 PM
Monday

A great workout!

Barbell Bench Press 5 x 5 x 145
Dumbbell Incline Press 2 x 8 x 50
Dumbbell Incline Press 1 x 8 x 45
Deadlifts 5 x 5 x 170 (rapid sets)
Dumbbell Bent Over Rows 3 x 8 x 45 (very rapid pace)

My wife told me to hurry the heck up or get left behind tonight! So I did two sets of deads and all six sets of rows in 8 minutes. Completely thrashed me. The rows, though I tried to keep form, somehow ended up burning up my shoulders. Well I'm thrashed now...

So I ate big to compensate for it, and started on fish oil tonight.

Calories: 3171.5
Saturated Fat: 29.5
Unsaturated Fat: 69.5
Carbs: 361.875
Sugars: 119
Protein: 167

Weight: 153.5

Questor
12-19-2006, 09:14 PM
Tuesday

Squats 5 x 5 x 160 (got sick)
Leg Curls 3 x 8 x 85 (still hate these)
... By now I was so sick, I had to rest 10 min ...
Barbell Curls 5 x 5 x 85
Hammer Curls 3 x 10 x 30

Calories: 3098.5
Saturated Fat: 26.5
Unsaturated Fat: 65
Carbs: 370.375
Sugars: 155
Protein: 153

Weight: 153

I was tired and on very little sleep tonight (thanks to circumstances), so I drank a cup of coffee, a diet red alert, and took three ginko pills. After the squats I became so sick I nearly barfed. The rest of the workout, though I completed it according to my plans, was weak.

Questor
12-20-2006, 10:27 PM
Wednesday

Calories: 3024.5
Saturated Fat: 32.5
Unsaturated Fat: 68
Carbs: 329.375
Sugars: 113
Protein: 186

Weight: 154

Questor
12-21-2006, 10:10 PM
Thursday

Chinups 5 x 5 (weak)
Lat Pull Downs 3 x 10 x 80 (bad form)
Shrugs 3 x 8 x 120 (worthless)
Seated Dumbbell Press 2 x 5 x 40 (bad form)
Seated Dumbbell Press 3 x 5 x 35
Power Cleans 3 x 8 x 95 (trying to learn this exercise)
Decline Weighted Situps 2 x 16 x 20

Calories: 3050
Saturated Fat: 25.5
Unsaturated Fat: 52.5
Carbs: 415
Sugars: 113
Protein: 164

Weight: 154

Tonight's workout sucked. Was this cardio or weightlifting? I couldn't focus on anything, I was tired, I had bad form, nothing seemed to hit the target muscle groups. And tomorrow I'll probably have to miss my workout for a Christmas party. :(

Questor
12-22-2006, 10:41 PM
Friday

Had to skip my workout for a Christmas party. :( But that's okay, tomorrow I have something 'special planned'... :)

Calories: 3045
Saturated Fat: 29
Unsaturated Fat: 59.5
Carbs: 384.5
Sugars: 142
Protein: 183

Weight: 153.5

Questor
12-23-2006, 12:53 PM
Saturday

Did a special workout today, to make up for Thursday's sucky workout, Friday's absent workuot, and Monday's absent workout:

Bench Press 5 x 5 x 145
Squats 5 x 5 x 170
Deadlifts 5 x 5 x 180 (lightly sprained my back)
Power Cleans 5 x 5 x 100

Calories: 3342
Saturated Fat: 40
Unsaturated Fat: 81
Carbs: 379.5
Sugars: 151
Protein: 170.5

Weight: 155


omg, I am destroyed.

Questor
12-26-2006, 11:29 AM
In retrospect, that was a bad idea.

I ate like a killer whale all Christmas Eve, until I'd finally eaten so much that I got sick. Spent all night Christmas Eve throwing up, and all day Christmas living on 7up and crackers. So, I probably lost all my gained muscle Christmas.

What's more is that my hips and knees are hurt from that workout, and combined with lingering weakness from my diet failure, I probably won't workout today either.

:(

But I did get a new scale, a bio electric impedance scale. That's better than teh tape measure I was using.

Says I'm 154.5 lbs and 17% bf, which is up about 5% from what I was guestimating with the tape measure. I don't know if I believe it's accuarate. I would say no. Judge for yourself here (http://www.wannabebigforums.com/showthread.php?t=90241).

Questor
12-26-2006, 08:19 PM
Tuesday

I went down today to workout, but struggled, and was exhausted, and still sick, and my elbow and hip were still hurting - the elbow to the point where I could even do one rep of my scheduled curls.

So today all I did was a squat warm-up and:

Squats 2 x 5 x 180

I will probably continue screwing up my schedule and try to workout tomorrow night on my off night. Whatever - my gut is still a ruin. I wonder if I'm not sick.

Calories: 2692
Saturated Fat: 35.5
Unsaturated Fat: 50.5
Carbs: 291
Sugars: 153
Protein: 169

Weight: 156

Questor
12-27-2006, 04:13 PM
Well I was definately still stick. Last night wasn't pretty - spent a lot of time running to the bathroom. Kids are sick now.

SUCKS BEING SICK!

Tonight I'm gonna try another abbreviated workout. Bench Press and Deads, I think. I need to get my gut straightened out, though. It's hard to do anything with a f'd up gut.

Questor
12-27-2006, 09:22 PM
Wednesday

Argh!

I got all ready for a workout today and then a crisis occured at work and I worked all night.

Even my diet was off because of it.

Calories: 2355
Saturated Fat: 23
Unsaturated Fat: 30.5
Carbs: 316
Sugars: 119
Protein: 118

Weight: 156

Questor
12-28-2006, 08:16 PM
Thursday

Chinups 5 x 5
Dropped the lat pull downs they blow
Shrugs 3 x 8 x 120 - felt it this time
Standing DB Press 2 x 5 x 40
Standing DB Press 3 x 5 x 35
Power Cleans 5 x 5 x 105
Decline Weighted Situps 4 x 16 x 20

Calories: 2960
Saturated Fat: 30
Unsaturated Fat: 60.5
Carbs: 345
Sugars: 147
Protein: 167

Weight: 156.8

Questor
12-29-2006, 09:57 PM
Friday

Squats 5 x 5 x 180
Leg Curls 3 x 8 x 80 (wtfe)
Close Grip Bench Press 5 x 5 x 120
Skull Crushers 3 x 8 x 70

Calories: 3169
Saturated Fat: 35
Unsaturated Fat: 61.5
Carbs: 382
Sugars: 149
Protein: 171

Weight: 155.8

Questor
12-30-2006, 10:55 PM
Saturday

Bench Press 2 x 3 x 130

Calories: 3055
Saturated Fat: 43.5
Unsaturated Fat: 75.75
Carbs: 260.125
Sugars: 90.625
Protein: 196

Weight: 155

Questor
01-01-2007, 12:21 AM
Sunday

Had three beers.

Calories: 2983
Saturated Fat: 28.75
Unsaturated Fat: 50.25
Carbs: 363
Sugars: 45
Protein: 195

Weight: 154.4

Questor
01-02-2007, 10:10 PM
Monday

Flat Barbell Press 1x5x150
Flat Barbell Press 4x5x145
Incline Dumbbell Press 3x8x50
Deadlifts 1x5x170 * Had some kind of muscle sprain
Deadlifts 1x5x180
Deadlifts 3x5x190
Dumbbell Bent-over Rows 3x8x50
Decline Weighted Situps 4x16x20

Calories: 3169
Saturated Fat: 43.95
Unsaturated Fat: 85.75
Carbs: 329.875
Sugars: 102.875
Protein: 181

Weight: 155

Questor
01-02-2007, 10:15 PM
Tuesday

Barbell Curls 1x5x90
Barbell Curls 3x5x80
Barbell Curls 1x5x85 *realized I'd mis-set the weights too low
Hammer Curls 3x10x30
Squats 5x5x180

Calories: 3194.5
Saturated Fat: 28
Unsat Fat: 64.5
Carbs: 348.375
Sugars: 132
Protein: 187

Weight: 156

Questor
01-03-2007, 07:54 PM
Wednesday

Calories: 3073
Saturated Fat: 30.75
Unsaturated Fat: 59
Carbs: 343.75
Sugars: 132.75
Protein: 191.5

... I should look to today as a model of what my diet should look like.

Weight: 156.8
BF: 12.2

Questor
01-04-2007, 08:46 PM
Thursday

Power Cleans 5x5x110
Chinups 5x5
Military Press 4x5x90
Military Press 1x5x80
Shrugs 3x8x130
Bench Press 3x5x140 *Need to always do these first, lol
Weighted Decline Situps 3x16x20

Calories: 3243
Saturated Fat: 33
Unsaturated Fat: 75
Carbs: 329.25
Sugars: 117.75
Protein: 214.5

Weight: 158.4

Questor
01-05-2007, 08:56 PM
Friday

Started creatine today after a layoff of about two weeks.

Squats 5x5x180
Close Grip Bench 5x5x120 * went to failure on these
DB Triceps Extensions 3x8x25

Calories: 3269.75
Saturated Fat: 33.5
Unsaturated Fat: 75.5
Carbs: 361.375
Sugars: 127
Protein: 172

Weight: 159

Questor
01-08-2007, 10:20 AM
Saturday & Sunday

No workouts.

Calories: 3473
Saturated Fat: 27
Unsaturated Fat: 58
Carbs: 515
Sugars: 215
Protein: 166

Weight: 158

-----------------

Calories: 3080
Saturated Fat: 38.5
Unsaturated Fat: 56
Carbs: 385
Sugars: 123
Protein: 164

Weight: 158.4

Unholy
01-08-2007, 10:23 AM
Workouts are looking good man. Did you notice a big drop in weight when you layed off the creatine?

Questor
01-08-2007, 01:26 PM
Next week my wife starts school again, and she'll be going at night. Which means that during my normal workout period, I need to be playing with kids. So I therefore need to workout during the morning.

Today I shifted my workout to the mornings. My wife is joining me now.

Because I don't have as much time in the morning as I do in the evenings, I have closely reviewed my workout, dropped exercises which were not productive, and ensured that all muscle groups are getting hit twice a week.

Here then is the new workout:

Monday
Barbell Bench Press -- 5x5
Inclined Dumbbell Bench Press --- 3x8
Decline Weighted Crunches -- 4x16

Tuesday
Barbell Curl --- 5x5
Chinups --- 5x5
Barbell Bent Over Rows --- 3x8

Wednesday
Squats --- 5x5

Thursday
Barbell Bench Press -- 5x5
Close Grip Bench Press or Tricep Extensions --- 5x5 or 3x8
Military Press --- 5x5

Friday
Deadlifts --- 5x5
T-bar Row --- 5x5
Barbell Bent Over Rows --- 3x8

Questor
01-08-2007, 01:27 PM
Monday

Barbell Bench Press 1x5x150
Barbell Bench Press 4x5x145
Dumbbell Bench Press 3x8x50

Calories: 3235
Saturated Fat: 19
Unsaturated Fat: 50
Carbs: 382
Sugars: 165
Protein: 189

Weight: 158.4

... Still loading on creatine ...

Questor
01-08-2007, 01:33 PM
Workouts are looking good man. Did you notice a big drop in weight when you layed off the creatine?

I did actually. I didn't expect one, but after a week or so I realized that two things had inexplicably occured:

1. I had lost a pound or two
2. I was finding that where I could previously do a weight for all five sets of five successfully, I would struggle slightly now and perhaps fail on the very last rep. At times I would have to drop weight. At first I thought this was just a fluke, but evidence mounted of a slight set back across the board on all lifts.

Putting 1 and 2 together, I realized that creatine had actually done what it had advertised.

It was a minor gain, but you know how it goes. So I'm back on the stuff, and this time I won't let it run out.

Unholy
01-08-2007, 05:04 PM
Yea creatine is very helpful =)

Questor
01-09-2007, 08:05 AM
Tuesday

Barbell Curls 4x5x90
Barbell Curls 1x5x85
Chinups 5x5
Squats 5x5x180

Calories: 2610
Saturated Fat: 26.5
Unsaturated Fat: 47.5
Carbs: 328
Sugars: 123
Protein: 160

Weight: 157.2
BF: 15.6 (I've decided to stop denial and believe my scale)

Today's workout was not very good. I was slow and took excessive rests between sets. For just the above workout, it took me a touch over an hour. That's pretty silly - but I was tired! Though I was alert, my body felt like sleeping in bed. It was a real challenge to do the squats.

Working out in the morning is definately going to present new challenges.

Also, on another bad note - I have noticed that my BF% has reliably climbed. I now see noticable flab on my belly when I bend over.

Remember I was overweight when I started all this, and I entered weightlifting to get away from it. Lost 50 lbs from July - Oct.

I know that with a bulk comes some flab, but I have always wanted as clean a bulk as possible.

It is possible that, over the weekend when I got my creatine, I had nothign to mix it with, so I mixed it with koolaid, and was taking four servings a day. I then mixed it with water when I became concerned about my sugar intake, and last night purchased some crystal lite.

The sugars over the a four day period, plus a regular 2-piece serving of Russel Stover chocolates since Christmas may have contributed to the extra flab.

I am going to swear off both, try anew to banish sugars, and introduce additional bran and whole grains.

I'm not going to stop bulking, but I don't want any more flab!

Unholy
01-09-2007, 11:28 AM
Maintain for a while and see if you can recomp slowly.

Questor
01-09-2007, 11:39 AM
Maintain for a while and see if you can recomp slowly.

K yeah, I think I'm gonna cut back a bit, really clean my diet, and see what happens.

Questor
01-09-2007, 08:39 PM
Okay, I've decided I don't like the flab, and that's THAT.

Today I let my calories drop.

Starting tomorrow for one week I will adhere strictly to the following macros:

Calories: 2700
Saturated Fat: 30
Unsaturated Fat: 60
Carbs: 302
Sugars: 80
Protein: 170

I'll see what happens with these macros and I'll decide from there.

Questor
01-10-2007, 06:19 PM
Wednesday

No workout today

Calories: 2781
Saturated Fat: 32
Unsaturated Fat: 63
Carbs: 247.25
Sugars: 76.25
Protein: 179

Pretty damn good on those macros!

Weight: 157.8
BF: 15.6

Unholy
01-10-2007, 09:22 PM
Very solid diet dude, keep it up!

Questor
01-11-2007, 08:09 AM
Thursday

Barbell Bench Press 5x5x150 -- WOOT! First time I could 5x5 this
Military Press 5x5x90 -- Only ever 5x5'd this weight once before
Close Grip Bench Press 0x5x130 -- Complete failure, see text

I can't cgbp last - my triceps are fatigued from the bp and cooled down during the mp. They were cold and unresponsive, to even 95 lbs. Were it not for my wife spotting me, I would have been in trouble. Could not do even one rep.

I'll move cgbp to be the second exercise, which I suspect will make the mp even harder. I may replace cgbp with tricep extensions.

Calories: 2722
Saturated Fat: 29
Unsaturated Fat: 55.5
Carbs: 307.75
Sugars: 100.25
Protein: 178

Weight: 157.6
BF: 15

On the nutritional note, I'm feeling better for having cleaned up my diet. I'm reading Good Carbs, Bad Carbs and Good Fats vs Bad Fats. I'm learning a lot more than is available on WBB, and gearing up for a new phase in healty eating.

I suspected that the flab may be 'temporary' or at least easy to get rid of. It's looking like I was right. Only a few days into my reduced calories I'm seeing my waist return to normal.

And re: the creatine, you may notice I repped everything out great today. One might say the creatine is doing it's work.

Unholy
01-11-2007, 09:43 AM
Grats on the strong benching. And i have to agree, creatine definitely does its job.

Questor
01-11-2007, 10:13 AM
Thanks Holy, with the weight of the bar included, I'm nearly doing working sets at my own weight now. I haven't done that since college. :)

Questor
01-11-2007, 03:35 PM
I have all of my life recorded my weights as 'weight to put on the bar'. Which -hehe- nailed me once when I threw the normal amount of weight on an oly bar (I use standard).

I have decided to, in this journal, record the weight I put on the bar plus the weight of the bar. That's only sensible, because:

1. I'm lifting the weight of the bar as well
2. Allows for accurate lifts when I use a different bar, say, an oly bar. :)

So I went back and retrofitted all my lift weights to include the following two bars:

1. My 6' standard 1" dia steel barbell. 18 lbs by manufacturer list, plus two spin locks. I added an even 20 lbs to all barbell lifts.

2. My standard 1" dia steel dumbbell bars. I figured them at 3 lbs, plus two spin locks each. So I added an even 5 lbs to all dumbbell lifts.

In a way it feels like cheating. For years on and off I've weightlifted recording only the weights I put on the bars. But I think my reasoning is solid. Hehe, watch - I bet the rest of the weight lifting world only records the weight they put on the bar.

Anyway. I'm pleased to see my lifts go up! lol

Unholy
01-11-2007, 03:41 PM
No sir everyone records the entire weight you lift. This is the first time I've seen someone record just the weight they add to the bar. You are definitely not cheating.

Questor
01-11-2007, 03:42 PM
WOO HOO

That's the easiest 20 lbs I ever put on my bench lol.

Questor
01-12-2007, 08:54 AM
Friday

Deadlifts 5x5x200
T-bar Rows 5x5x145 (used a contraption for this)
Barbell Bent Over Rows 3x8x95

Had to tie a dumbbell to my barbell for the t-bar rows. I guess it was ok.

Grip an issue at the new deadlift weight. Gonna redouble my grip work.

Looking healthy again in the mirror. It must have been water weight. Gonna stick to my 2700 cal plan of 7 days, and then prolly raise it to 3000.

Calories: 2718
Saturated Fat: 25
Unsaturated Fat: 58.5
Carbs: 289.25
Sugars: 105.25
Protein: 180.5

Weight: 157.6
BF: 16.7 lol wtfe

Unholy
01-12-2007, 09:39 AM
Sweet deadlifts You will be repping 3pps in no time!

Questor
01-12-2007, 10:42 AM
Bet I'll need a new bar for that!

Unholy
01-12-2007, 10:43 AM
An Oly bar is a good investment.

Questor
01-13-2007, 09:47 PM
Saturday

Upped my cals to 2800.

Calories: 2796
Saturated Fat: 28.25
Unsaturated Fat: 61.76
Carb: 268
Sugars: 100
Protein: 168

Weight: 157.4
BF: 15.7

Questor
01-14-2007, 08:26 PM
Sunday

Calories: 2833
Saturated Fat: 24.4
Unsaturated Fat: 60.5
Carb: 335
Sugars: 130.25
Protein: 182.5

Weight: 158.2
BF: 15.5

Pretty frustrated about having to bust my sugars today!

Questor
01-15-2007, 05:11 PM
Monday

Barbell Bench Press 5x5x150
Dumbbell Incline Bench Press 3x8x50
Weighted Decline Situps 4x16x25

Calories: 2908
Saturated Fat: 26.9
Unsaturated Fat: 52.5
Carbs: 360.25
Sugars: 125.25
Protein: 180.5

Weight: 157.4
BF: 17

Questor
01-16-2007, 08:01 AM
Tuesday

Barbell Curls 5x5x90
Chinups 5x5
Deadlifts 2x5x200

I really feel intensity suffers in these morning workouts. Today I ran out of time and had to abort. I'll do squats tomorrow on my day off and 5x5 deadlifts on Friday when I'll have more time. I may need adjust my workout schedule. As little as fifteen sets are, I'm running late getting to work.

Calories: 2932
Saturated Fat: 28.5
Unsaturated Fat: 61.5
Carbs: 385
Sugars: 164 omfg?
Protein: 170

Weight: 157.6
BF: 15.6

Questor
01-17-2007, 10:46 AM
Wednesday

Squats 5x5x180

Calories: 2903
Saturated Fat: 26
Unsaturated Fat: 59.5
Carbs: 376
Sugars: 115
Protein: 172

Weight: 159
BF: 15.6

Questor
01-18-2007, 08:06 AM
Thursday

Barbell Bench Press 1x5x155
Barbell Bench Press 4x5x150
Close Grip Bench Press 0x5x110 *- Again, total failure.
Military Press 5x5x90

I'm going to have to move CGBP off bench days or drop it all together. I feel that I'm actually getting a fine tricep workout with bench alone. I also don't have the time for all three exercises. :(

Calories: 2906
Saturated Fat: 27.5
Unsaturated Fat: 60
Carbs: 324
Sugars: 113
Protein: 180

Weight: 157.2
BF: 15.6

Questor
01-20-2007, 09:09 AM
Friday

Dumbbell Curls 3x8x40
Dumbbell Tricep Extensions 1x8x25
Dumbbell Tricep Extensions 3x5x30
Deadlifts 5x5x205
Dumbbell Bent Over Rows 3x8x50

Calories: 2937
Saturated Fat: 29
Unsaturated Fat: 70 oops!
Carbs: 331
Sugars: 119
Protein: 168

Weight: 157.4
BF: 14.8

Questor
01-20-2007, 09:19 AM
I've decided to raise my calories back up to 3000 in hopes that I'll start to see some additional weight gain.

Right now I'm looking good, feeling good, and seeing improvement on my lifts. But I do want to flesh out more. My goals are, .. you know I don't think I've ever said what my goals are?

I'll make a goals post.

Questor
01-20-2007, 09:23 AM
By Feb 27th (my bday)
Weight: 165
Bench: 165
Squat: 200
Deadlift: 225

I had originally planned for 170 weight and bench, but the bulk I was doing to get there was a little too dirty. I think this will have cleaned it up some.

By August 23rd (one of my son's bdays)
Weight: 200
Bench: 200
Squat: 260
Deadlift: 300

By Dec 31st
Weight: 200
Bench: 240
Squat: 300
Deadlift: 350

Questor
01-20-2007, 10:42 AM
Due to further time constraints, I've had to spread the workout more.

Monday
Flat Barbell Press
Flat Barbell Press
Incline Dumbbell Press

Tuesday
Dumbbell Bent-over Rows
Chinups
Situps

Wednesday
Flat Barbell Press
Situps

Thursday
Standing Barbell Press
Deadlifts

Friday
Barbell Curls
Dumbbell Curls
Close Grip Bench Press
Close Grip Bench Press
Squats

Unholy
01-20-2007, 01:55 PM
Looks like your hitting some body parts more then once a week. Maybe work out each muscle group on its own day?

Questor
01-20-2007, 06:04 PM
Ideally I'd hit each muscle group twice a week, seperated by say 2 days - but some of these muscles, like my delts, are getting hit four times a week. This workout is flawed.

Questor
01-20-2007, 07:10 PM
Think I fixed it.

Questor
01-20-2007, 07:51 PM
What I Eat / Drink
Milk
Water
Whole Grain Breads
Grain Cereals (All Bran, Kashi, etc)
Long Grain Brown Rice
Fruits of all kinds
Nuts of all kinds
Beans of all kinds
Any vegetable
Whole Wheat Spaghetti
Oatmeal
Lightly cooked potatoes
Fiber of all kinds
Lean meats (chicken, tuna, fish, some turkey, red meats)
Butter

What I Avoid
Alcohol
Flour
White Rice
Sucrose (sugar)
High Fructose Corn Syrup
Trans Fats
Fruit Juice
High concentrations of saturated fat
Margarine

Questor
01-20-2007, 08:06 PM
Saturday

Squats 5x5x165

Calories: 2989
Sat Fat: 30
Unsat Fat: 55
Carbs: 337
Sugars: 111
Protein: 201

Weight: 156.8
BF: 14.9

Questor
01-22-2007, 11:37 AM
Sunday

Shoveled several inches of snow off a 150' long drive, up hill. Ate a bunch of pasta before / during the shoveling.

Calories: 3169
Saturated Fat: 28.75
Unsaturated Fat: 51.25
Carbs: 400.25
Sugars: 119.75
Protein: 149.5

Weight: 157.4
BF: 16

Questor
01-22-2007, 11:38 AM
Monday

Burned out. If I recall right, I've exercised, even if only lightly, every day for almost a week now. Yesterday wore me out, at least mentally. Taking today off.

Calories:
Sat Fat:
Unsat Fat:
Carbs:
Sugars:
Protein:

Weight:
BF:

Questor
01-23-2007, 08:03 AM
Tuesday

Barbell Bench Press 4x5x155
Barbell Bench Press 1x1x150 *- had to drop weight
Dumbbell Bench Press 2x8x50
Dumbbell Bench Press 1x6x50 *- reached failure

I accidentally lost Monday's numbers AND forgot to take my creatine AND forgot my fish oil. LOL Monday was a holiday I guess.

Also, every few weeks I take a pic of either my front side or back. Took pics this morning, and I was satisfied with them. I'll go ahead and include some pics tonight, maybe.

I'm sure the huge crowd of loyal fans who read my lonely little journal are on the edge of their seats.

Calories: 3048
Sat Fat: 28.5
Unsat Fat: 62.5
Carbs: 353.25
Sugars: 115
Protein: 193

Weight: 156.6 :(
BF: 15.8

Questor
01-24-2007, 08:23 AM
Wednesday

Chinups 5x6 *- added a total of 5 chinups
DB Bent Over Rows 5x5x55
Standing Military Press 5x5x95

New weights for everything today. :)

I note that even at 3000 calories I'm still quavering on loosing weight, which is frustrating. It must be teh low gi carbs and high fiber diet. Going to add more calories.

Calories: 3224
Sat Fat: 29.5
Unsat Fat: 61.5
Carbs: 421.75
Sugars: 118.25
Protein: 176

Weight: 156.8
BF: 15.2

Questor
01-25-2007, 09:38 AM
Thursday

BB Bench Press 5x5x155

Skipped my situps this morning - I'll do'em Friday.

Calories: 3232
Sat Fat: 31
Unsat Fat: 56.75
Carbs: 388.25
Sugars: 119.25
Protein: 206

Weight: 158.1
BF: 15.4

Questor
01-27-2007, 12:04 PM
Friday

Squats 5x5x170
Deads 5x5x190

Still haven't done my situps - I'll do em this weekend lol. This was an amazingly difficult workout. Work this week has been hard on me. After the workout I slammed some apple juice thinking it would be hi-gi, and chased it with a bagel. Thank goodness for the bagel, cause it turns out apple juice is low-gi. lol

Calories: 3058 *- I forgot that I'm supposed to be eating 3200. DOH!
Sat Fat: 25
Unsat Fat: 49.5
Carbs: 416.25
Sugars: 159.25 *- omfg, I blame it on the apple juice I drank
Protein: 163.5

Weight: 157
BF: 15.4

Questor
01-27-2007, 05:55 PM
Saturday

No workout

Calories: 3227
Saturated Fat: 28.5
Unsaturated Fat: 59.5
Carbs: 381.25
Sugars: 106.25
Protein: 191.5

Weight: 158
BF: 16

Questor
01-29-2007, 08:56 AM
Sunday

No workout
My meals are always screwed up on Sunday because I spend them at my parent's house. Also, went to bed before weighing myself.

Calories: 3079
Saturated Fat: 47.5
Unsaturated Fat: 53.5
Carbs: 341.75
Sugars: 118.75
Protein: 172

Weight: 158
BF: 160

Questor
01-29-2007, 08:57 AM
Monday

BB Bench Press 1x5x160
BB Bench Press 4x5x155
DB Incline Bench Press 3x8x50

Good grief, showing lots of progress on bench. :)

Calories: 3206
Sat Fat: 30
Unsat Fat: 56
Carbs: 404.25
Sugars: 125.25
Protein: 200.5

Weight: 160
BF: 15.5

Questor
01-30-2007, 09:16 AM
Tuesday

DB Bent Over Rows 3x8x55
Pull Ups 4x6
Pull Ups 1x4 *- failure
Weighted Decline Situps 4x16x25

Calories: 3242
Sat Fat: 25
Unsat Fat: 70
Carbs: 410
Sugars: 125.25
Protein: 179

Weight: 159.4
BF: 16.2

Questor
02-01-2007, 07:01 PM
Wednesday

Flat BB Bench Press 5x5x160

Calories: 3347
Sat: 31
Unsat: 62.5
Carbs: 427.5
Sugars: 124
Protein: 184

Weight: 158.4
BF: 16.2

Questor
02-01-2007, 07:09 PM
Thursday

Morning:
Deadlifts 3x1x220 * - had to quit due to bad back pain
Military Press 1x5x100
Military Press 4x5x95

Night:
Chinups 5x6
DB Bent Over Rows 3x8x55
Situps 4x16

Calories: 3062
Saturated Fat: 28.25
Unsaturated Fat: 63
Carbs: 352
Sugars: 137
Protein: 192

Weight: 159.6
BF: 16

Questor
02-02-2007, 11:00 AM
Friday

I've decided that my squat and deadlift form must be bad. I have moderately bad lower back pain after these exercises. Even right now I have back pain. I"m going to take a week off these lifts, lower the weights by 50%, and start over - and this time I want perfect form.

That means I'll miss two of my four immediate goals, but I think it's smart to head about it this way.

BB Curls 3x5x95
DB Curls 1x5x45
DB Curls 1x5x40
Leg Extensions 3x8x100

Calories: 3180
Saturated Fat: 38
Unsaturated Fat: 71
Carbs: 399
Sugars: 136
Protein: 194

Weight: 161
BF: 16.1

Stumprrp
02-02-2007, 11:05 AM
no love for quest in here! eveyrthing looks good man

Questor
02-02-2007, 11:14 AM
Yay a visitor! Hi Stump! Man those were some crazy squats of yours in the squat challenge. :) It's good to have some company in here, I was starting to feel like a ghost in the shell.

Thanks for making sure I'm on track. I tend to think of myself as a weak lifter, but when I actually stop and think about the weight I lift as a ratio of my bw, compared to some of the other guys round here, I realize I'm not a complete sissy.

More than anything I'm occupied by three concerns:

1. My squat form and deadlift form are apparently teh suck and I need to retrain.
2. I don't feel like I'm training enough to drive a good muscle:fat creation ratio from my calories
3. And because of that, I'm struggling against unsightly fat gain and I feel more and more like I need to cut but I want to keep bulking!

Questor
02-03-2007, 12:12 PM
Saturday

No workout today.

Calories: 3264
Saturated Fat: 27.5
Unsaturated Fat: 53
Carbs: 415.5
Sugars: 102
Protein: 174.5

Weight: 160.6
BF: 16.1

Questor
02-05-2007, 10:53 AM
Sunday

No workout.

Diet was so screwed up I didn't even track it. Lots of fat! Lots of meat!

Nice Super Bowl though.

Questor
02-05-2007, 07:02 PM
Monday

Flat BB Press 1x5x165
Flat BB Press 4x5x160
Incline DB Press 3x8x50

Calories: 3164
Sat Fat: 40
Unsat Fat: 65
Carbs: 420
Sugars: 117
Protien: 167

Weight: 160.6
BF: 15.7

Questor
02-06-2007, 09:17 AM
Tuesday

DB Bent Over Rows 3x8x55
Chinups 3x6
Weighted Decline Situps 4x16x25

Calories: 3063
Saturated Fat: 34
Unsaturated Fat: 52
Carbs: 386
Sugars: 104
Protein: 183

Weight: 160.8
BF: 16.8

Questor
02-07-2007, 08:44 PM
Wednesday

Flat BB Bench 5x5x165
Decline Weighted Situps 4x16x25

Calories: 2991
Saturated Fat: 36.5
Unsaturated Fat: 58.5
Carbs: 351.5
Sugars: 108.5
Protein: 164.5

Weight: 160.6
BF: 17.1

Nice how my weight is staying the same but my bf is increasing. I hate my damn restricted schedule.

Questor
02-08-2007, 02:00 PM
Thursday

Woke up feeling like crap. Still feel like crap. But damnit, I'm going to workout tonight.

Shoulder Press 3x5x100
Shoulder Press 2x5x95
Deadlifts 3x10x120 * - retraining

Calories: 3234
Sat Fat: 29
Unsat Fat: 96
Carbs: 374
Sugars: 129
Protein: 153

Weight: 160.8
BF: 15.9

Questor
02-10-2007, 08:24 AM
Friday

Finally had some money to buy groceries and get my diet back into some kind of shape. Unfortunately I've got a bad head cold. No workout today, and went to sleep early. My LBM figures continue to upset me.

Calories: 2802
Sat Fat: 22.5
Unsat Fat: 52
Carbs: 357
Sugars: 117
Protein: 163

Weight: 159.6
BF: 17.6 ???? WTF?

Questor
02-10-2007, 12:13 PM
A month now my workouts have been limited to 20 min a day. Havent' squatted for three weeks as I recovered from an injury. For two weeks now I've had to eat crap. For two days now I've been sick.

I've put a half inch on my belly and ass. My lbm is heading down hill. My body fat is heading up hill. My weight is not changing.

I'm not happy with where I'm going. At best I'm coasting. At worst I'm loosing lbm and replacing it with fat.

Ironically virtually all of my lifts are still improving though. That's the only silver lining.

Well damnit I'm going to rededicate to my workout. I'm gonna get some of this focus the rest of you have. Today I'm getting over my cold - but TOMORROW.

I'm designing a new workout schedule to hit my legs hard, get back on the horse with my squats, - longer workouts, more sweat, more huffing and puffing. Same diet though, my diet is solid (now that we've got groceries again).

RAWR!

Questor
02-10-2007, 12:15 PM
Tuesday
Flat Barbell Press 5x5
Incline Dumbbell Press 3x8
Leg Extensions 5x5

Thursday
Flat Barbell Press 5x5
DB Bent Over Rows 3x8
Deadlifts 5x5

Saturday
Squats 3x10
Seated DB Press 5x5
Close Grip Bench Press 5x5
Situps 4x16

Sunday
Deadlifts 3x10
Chinups 5x6
Barbell Curls 3x5
Dumbbell Curls 2x5
Situps 4x16

Questor
02-12-2007, 06:18 PM
Monday

Been sick all weekend and took today off - but I'm back on the horse now!

Squats 10x100
Squats 8x100
Squats 8x100
Squats 6x130
Squats 5x150
Squats 3x170
Squats 1x190 *- form started to break down

Deads 8x100 *- Serious form questions, stopped for research

BB Curls 5x95
BB Curls 5x95
DB Curls 5x45
DB Curls 5x40

Calories: 2966
Sat Fat: 25
Unsat Fat: 43
Carbs: 396
Sugars: 144
Protein: 169.5

Weight: 160.2
BF: 17.2

Questor
02-13-2007, 08:56 PM
Tuesday

Leg Extensions 3x8x125
Flat BB Bench 5x5x170
Incline DB Bench 3x8x50
Deadlift 5x150
Deadlift 5x170
Deadlift 5x190
Deadlift 5x200

Questor
02-15-2007, 09:54 PM
Thursday

Flat BB Bench 4x5x170
DB Bent Over Rows 3x8x50
Deadlifts 5x150
Deadlifts 5x170
Deadlifts 5x190
Deadlifts 5x200

I don't feel like typing in my nutrients anymore. I keep them on an Excel spreadsheet anyway, in much greater detail than I type in here.

Questor
02-18-2007, 01:47 PM
Saturday

Squats 5x150, 170, 190, 195
Close Grip Bench Press 5x120, 5x4x130
DB Shoulder Press 5x5x40
Situps 4x16x25

Questor
02-18-2007, 01:50 PM
Sunday

Deadlifts 5x150,170,190,210 *- last set was messy
Chinups 5x6 *- last set was kind of ugly, but it got done
BB Curl - 5x95

** At this point, my forearms were too fatigued to continue. I tried DB bent over rows, but my forearms literally started to lock up **

Situps 4x16x25

Questor
02-20-2007, 09:39 PM
Tuesday

Flat BB Bench 5x5x175
Incline DB Bench 3x8x50
Leg Extensions 3x8x125, 135

Can raise weight on leg extensions quite a bit. Amazed that my bench is still going up at this rate. 200 seems just down the tunnel a bit.

Questor
02-21-2007, 02:32 PM
My old goals didn't take into account a maintenance period over the summer, so I've devised a revised set of goals. I like these better. Much more detailed.

I have a PLAN.

Questor
02-21-2007, 02:33 PM
My Goals

End of bulk goal:
By Feb 27th, 2007
Weight: 165 <- met, barely
BF: 16.5% <- really was around 17.2%
Bench: 165 <- exceeded, ended up doing 175
Squat: 200 <- met
Deadlift: 225 <- best I did was 210

Begin Cut:
March 1st

Cutting Plan:
Goal: 12% BF
Weight: 153
BF: 12%
LBM: 135
Weight Change: -12 lbs
Rate: 1 lb / week
Targetted End Date: May 31st
Estimated Maintenance: 2800/day - 19600/wk
1lb fat = 3500 calories
Estimated Cutting Calories: 2400/day, start. 2300/day, end
Protein: 170g, 680c
Fats: 80g, 720c
Carbs: 250g, 1000c
Sugars: 50g
Fiber: 35g

End of cut goal:
May 31st
Weight: 153
BF: 12%
Bench: 205
Squat: 220
Deadlift: 245

Begin Slow Gain:
June 1st

Slow Gain Plan:
Estimated Gain Calories: 2825/day, start. 2971/day, end
Duration: 14 wks
Rate: 1 lb / week
Weight Change: +14 lbs

End Slow Gain Goals:
Sept 1st
Weight: 167
BF: 13%
Bench: 230
Squat: 245
Deadlift: 270

Begin Full Bulk:
Sept 2nd

Full Bulk Plan:
Target Weight: 200
Weight Change: +33
Rate: 2lb / week
Duration: 19 weeks
Estimated Gain Calories: 3100/day, start. 3300/day, end

End of Full Bulk Goals:
Feb 1st
Weight: 200
BF: 16.5%
Bench: 290
Squat: 305
Deadlift: 330

Questor
02-22-2007, 09:28 PM
Thursday

Flat BB Bench 3x5x175 *- nearly failed
Flat BB Bench 2x5x170
Deadlift 5x160, 180, 200, 210 *- 210 is definately my limit right now
DB Bent Over Rows 3x8x55 *- can be raised

Questor
02-24-2007, 03:56 PM
Saturday

Squat 2x5x200
Squat 5x195
Squat 5x190
DB Shoulder Press 5x5x40
CG Bench Press 5x5x135

Unholy
02-27-2007, 03:55 AM
Just because I havent posted in a bit, dont think im not keeping tabs on you man. Happy 30th hope its a great one.

Questor
02-27-2007, 08:24 AM
Sunday

No workout - I had the Scarlet Ebola Tuberculo- Whooping Death.

Tonight though, I plan on getting 215 on deadlift or dying in the attempt. Today is also going to be my last day of bulking - I'm switching to cut early. I'm tired of eating all this food, and my belly is now so big that I have to use looser pegs on my belt.

Unholy - Thanks man! That's great, just when I start to feel disconnected from the board. I'm 30 today and stronger than I've ever been.

Questor
02-28-2007, 03:51 PM
I wasn't able to workout last night. I could not test my 215 deadlift. I am extremely sick. We think it may be pneumonia.

Unholy
02-28-2007, 04:20 PM
Hope you feel better man. Take it easy, eat and take it lots of fluids!

Questor
03-02-2007, 11:25 AM
Roger on the fluids, Unholy. The doc has ordered me off work and exercise until mid next week. Despite that I'm at work today and will probably do situps on Sunday.

The majority of my time though, I'm just sitting around playing video games. I'm eating somewhere between maintenance and cutting calories - just basically keeping myself fed.

Questor
03-04-2007, 09:32 AM
Saturday

DB Curls 3x5x45
CG Bench Press 3x5x135

Still recovering, but yesterday I felt good enough to go do a set or two of curls. Nothing major, just fun stuff.

I'm hoping today to do some situps, and maybe tomorrow something a little more. Tuesday I expect to be back on my routine.

Questor
03-05-2007, 08:01 AM
Couldn't work out Sunday - my family threw a fit about me breaking the dr's rules. Truth is I'm still recovering, but today I feel great. Maybe today ...

Unholy
03-05-2007, 08:07 AM
Just take it easy till you are healed up brotha, you will know when the time is right!

Questor
03-06-2007, 08:36 AM
Monday

Squats 2x5x200

Did a quick warm-up last night, then started in squatting at 200. Unfortunately a bunch of crap dislodged in my lungs and I started having problems. Quit for the night. Tonight I plan on bench and deads.

Questor
03-06-2007, 05:04 PM
Tuesday

Flat BB Bench Press 2x5x180
Flat BB Bench Press 3x5x175
Incline DB Press 2x8x45 *- to failure
Incline DB Press 1x4x45
Leg Extensions 2x5x135 *-- sprained a TOE, and it hurt surprisingly BAD

Going to start HIIT training tomorrow.

Questor
03-07-2007, 06:01 PM
Wednesday

Did my first HIIT today. omfg? It broke me.

15 sec on / 45 off / 5 cycles

Also, found out that a friend of mine at work is also a WBB lurker. First day I noticed his protein powder in his cube, the second day I saw nuts. I had to ask. Turns out he's a freak like the rest of us. It's him, actually, that turned me on to HIIT.

Questor
03-09-2007, 08:28 AM
Thursday

Flat Bench Press 1x1x180 - failure!
Flat Bench Press 1x1x175 - failure!
Flat Bench Press 1x1x170 - failure!
Deadlifts 2x5x210
Deadlifts 3x5x215 - new pr
DB Bent Over Rows 3x8x60 - new pr, but bad form on my left side

Not a very encouraging workout. I'm very concerned about the bench press. What was different about tonight was I had a different spotter who didn't touch the bar at all. Of course I have to think that my normal spotter is helping.

I'm going to have to wait until Tuesday and test my bench press out starting at 150.

Also, the sloppy form on the left side during db bent overs has been steadily becoming habitual. I'm going to have to redouble my efforts on that.

:(

Detard
03-09-2007, 08:57 AM
good work questor. nice and heavy

Questor
03-09-2007, 09:24 AM
Thanks Detard :) Wish I felt good about it. Last night really bothered me.

Questor
03-09-2007, 01:36 PM
Friday

HIIT 15/45/5 cycles

Questor
03-10-2007, 08:35 PM
Saturday

Flat BB Bench 5x150
Flat BB Bench 5x160 *- This is a good weight, think I'll 5x5 this from now on
Flat BB Bench 5x165 *- Too heavy to 5x5
CG Bench Press 2x5x135
DB Tricep Extensions 1x8x30
DB Tricep Extensions 1x4x30
Deadlifts 1x5x200
Deadlifts 2x5x210
Deadlifts 1x5x215
Deadlifts 1x5x220
Weighted Decline Situps 4x16x25

WHEW - man enough tricep work tonight lol. Figured out that my bench is actually 20 lbs lighter without my wife spotting. Whoops! Sux to be me. Oh well. Put up a new deadlift PR, so it's okay. :)

Questor
03-10-2007, 08:49 PM
Changing the workout:

Monday
HIIT

Tuesday
Flat Barbell Press 5x5
Deadlifts 5x5
Chinups 5x6

Wednesday
HIIT

Thursday
Squats 5x5
Incline Dumbbell Press 3x8
DB Bent Over Rows 3x8

Friday
HIIT

Saturday
Seated DB Press 5x5
Close Grip Bench Press 5x5
Deadlifts 5x5
Situps 4x16

Sunday
Squats 5x5
Chinups 5x6
Barbell Curls 3x5
Dumbbell Curls 2x5
Situps 4x16

theJamAbides
03-12-2007, 06:36 PM
Hittin' the HIIT I see! I like it! Had my first WBBI workout tonight. I feel great!

Keep up the good work man. It's been super busy at work so I haven't had a chance to talk much to you. Tomorrow should be better!

Jam

Questor
03-12-2007, 08:31 PM
Monday

Squats 3x5x200
Squats 1x5x195

Stick a fork in my legs - they're done!
I'm going to have to stick at it with 200 for a while to get back into 5x5.

Chinups 5x6xbw
Weighted Decline Situps 2x16x25

And with that, I was literally crawling on the ground for weights. I quit because I had clearly burned through available carbohydrates and I didn't want to burn much muscle.

Tomorrow, HIIT.

Questor
03-13-2007, 08:49 PM
Flat Barbell Bench Press 5x160
Flat Barbell Bench Press 5x155
Flat Barbell Bench Press 3x5x150

There may be more damage than I had expected in the spotter fallout. Next week I'll reverse it and start at 150, try for 3x5 at 155, and then finish with 160.

I don't like drop sets.

DB Curlz :) 2x5x45
DB Curlz 3x5x40

Deadlifts 3x5x215
Deadlifts 2x5x220

My body did not want to do the 220 sets of DLs, but I made it.

Questor
03-14-2007, 08:06 AM
Wednesday

I can tell when my body needs a day to recover. Today is going to be one of those days. No HIIT for me.

theJamAbides
03-14-2007, 03:31 PM
Wuss!

Questor
03-15-2007, 09:18 PM
Thursday

Squats 5x5x200 *-- YEAH!

Incline DB Bench Press 3x10x45 *- Could have done more, but I lost one of my 2.5 lb weights :(

DB Bent Over Rows 3x8x60 *- This is a good weight

Detard
03-15-2007, 09:53 PM
Awesome work Questor. Squats are looking great.

Questor
03-18-2007, 01:32 AM
Saturday

Thanks Detard, that 5x5 felt invigorating. The last rep was fairly intense.

Today unfortunately I spent the entire day in the van driving my stepson back to his Dad, and tonight I'm at work for a maint window, so no workout as scheduled today.

I guess today was a 'rest up' day.

Tomorrow I'm going to try to rest and prime the engine and hit the weights HARD and LONG.

Questor
03-18-2007, 09:10 PM
Sunday

Chinups 5x6xbw
Barbell Bent Over Rows 2x8x120 *- form sucked
DB Bent Over Rows 1x7x60 *- went back to db :)
Military Press 2x5x95
Military Press 3x5x100
Close Grip Bench Press 4x5x135
Close Grip Bench Press 1x5x140 *- F'n A. Felt great.
Shrugs 2x8x130
Shrugs 1x8x140 *- Too easy still at 140
Deadlifts 3x5x215
Deadlifts 2x5x220 *- Lost track of weight, was supposed to split 1/4.

Thank God for some protein powder theJamAbides gave me on Friday - it saved my diet this weekend. I must have had 6 shakes.

Unholy
03-18-2007, 09:24 PM
good workouts man, lookin very strong.

theJamAbides
03-19-2007, 09:34 AM
Glad to help man, looks like you had a kick ass workout!

Questor
03-19-2007, 02:56 PM
Thanks Unholy, though really I still feel like I'm lifting pretty light weights. My big 3 total is puny :) I don't really think I have 'talent' in the sport, but I have determination, and that might be enough. :)

And you're right, Jam, it was an awesome workout, and I'm wasted from it. Forget that HIIT stuff, I have three days off a week and I need to REST. LOL

That protein powder SAVED THE DAY. All weekend I lived on peanut butter and protein powder because of circumstances.

Questor
03-21-2007, 08:37 AM
Tuesday

Flat BB Bench Press 1x5x150
Flat BB Bench Press 3x5x155
Flat BB Bench Press 1x5x160 *- next week I'll do 4x155 and 1x160
DB Curlz 2x5x45
DB Curlz 3x5x40
Deadlifts 5x5x220

theJamAbides
03-21-2007, 05:35 PM
Nice man! I'm catching up to you!

Questor
03-22-2007, 11:33 AM
You'll pass me in no time. I'm a featherweight. :)

Questor
03-22-2007, 07:42 PM
You know what I did today?!?

I ATE ICE CREAM CAKE AND DIDN'T DO A WORKOUT!

ahahahahahahahaha!

Unholy
03-23-2007, 07:38 PM
Slacker =P

Questor
03-23-2007, 10:48 PM
Friday

You know Unholy, I didn't do a thing yesterday and it felt great. Tonight I had a fantastic workout and it felt great. It's nice to be able to simply enjoy the workout rather than ALWAYS feeling like I'm under the gun to out-train the rest of the world. Sure I'd never make it in competitive bodybuilding or competition powerlifting, but those have never been my goals. This is literally, 'What Dad Does in His Spare Time'.

:)

SO, tonight:

Squats 5x5x200
Incline BB Press 5x100, 5x110, 5x120, 5x120, 5x120
CG Bench Press 5x140, 5x140, 5x135, 5x135, 5x135
Upright Rows 1x10x70 *- Just for fun
Military Press 5x100, 4x100, 3x95 *- delts getting worn out now
DB Bent Over Rows 3x8x60
Situps 4x16x25

Going to post some progress pics, I think

Unholy
03-23-2007, 10:59 PM
Ide love to see some progress shots. Solid squats!

Questor
03-23-2007, 11:10 PM
Progress Pics

Chest: http://img142.imageshack.us/img142/4356/front8ke9.jpg

Back: http://img409.imageshack.us/img409/5823/back5ast9.jpg

Unholy
03-23-2007, 11:18 PM
Damn looking good mate.!!

Questor
03-23-2007, 11:19 PM
I tell what Unholy, tonight was totally cool. My two boys came down to workout with me, my 2 year old fetched weights for me and my 7 year old did body weight exercises - pushups, situps, chinups. He's a capable little boy. It was cool having the three of us together like that.

Unholy
03-23-2007, 11:24 PM
Nice, train them young and they will thank ya one day =P. Believe it or not my parents to this day are against "bodybuilding" And both myself and my younger brother are total meatheads and we are 20 and 18 respectively.

Questor
03-23-2007, 11:37 PM
I don't understand the parental rejection of bodybuilding at all. I encourage my boys to workout out even as young as 6.

Off topic, Unholy, I don't know if I've ever mentioned it to you or not, but you're a Beast. You're going to be a Monster when you hit your bf goal. I'd pay $$$ to have your frame!

Unholy
03-23-2007, 11:57 PM
Thanks for the kind words man. I just want to look like I lift this summer. Unlike you I ****ed up the first year and a half of training.

My parents are old school european. They think that looking good = skinny.

Questor
03-24-2007, 12:38 PM
Saturday

So I take my kids to the arcade and they got a small handful of tickets, which they redeemed for some worthless candy ****.

In idle curiosity I'm examining the unopened packages of junk food. Turns out it's 100% dextrose maltodextrin. Score!

I've since hidden the candy and misdirected the kids attention to video games.

Looks like Dad just got a few doses of a supplement.

Questor
03-25-2007, 11:44 AM
Sunday

Not a very satisfying workout today.

Chinups 5x6
DB Bent Over Rows 3x8x60
Shrugs 3x8x150
Deadlifts 3x5x225

At this point I had stirred up a bunch of bile and was on the edge, seemingly, of fainting. I must not have fed up enough before the workout, or something, or the coffee dropped my blood sugar dramatically. That may have been it - it felt like extremely low blood sugar.

Unholy
03-25-2007, 11:55 AM
Damn man, Try to eat a few hours before a workout. That way your not too full to give it your all but you dont end up feelin like crap.

Questor
03-26-2007, 07:17 PM
Monday

Rest

Questor
03-27-2007, 08:29 PM
Tuesday

Light workout today

Flat BB Bench 1x5x160
Flat BB Bench 4x5x155
DB Curlz 1x5x45 *-

I could tell I was about to injure my right wrist at this point, so the remaining curlz are left arm only.

DB Curlz 1x5x45
DB Curlz 3x5x40
Decline Weighted Situps 4x16x25

Though my bf had been trending downward over the weekend, I overate by about 200 calories for a couple of days, and perhaps by coincidence my bf is slightly higher. Working on making a push this weekend to get the average below 16%. I'm averaging about 16.1%.

Questor
03-28-2007, 05:09 PM
Wednesday

Rest

Questor
03-29-2007, 03:13 PM
Because of the unexpected loss of 25lbs from my bench, and because of a new understanding of fat loss, I have revised my goals.

New Goals

Cut macros: 110f/150c/200p

by may 1st
weight: 157 <- 165 - got sick of cutting
appearance: clear abs, some veinage <- was there, left it
bench: 165 <- bang on, 165
squat: 210 <- 215
deads: 230 <- 255

Macros: 134f/200c/210p

by sept 1st
weight: 175
apperance: buff
bench: 185
squat: 240
deads: 270

Bulk macros: 146/250/220p

by feb 1st
weight: 200
appearance: pudgy, rounded, but big
bench: 220
squat: 270
deads: 320

Cut macros: waaay too soon to tell

by apr 1st
weight: 185
appearance: bad ass
bench: 230
squat: 280
deads: 330

^- And I STILL won't break 1000 on my big three. LOL.

Questor
03-29-2007, 10:25 PM
Thursday

Squats 1x5x205
Squats 4x5x200
DB Incline Bench Press 3x8x55
DB Bent Over Rows 3x8x65

I was sweating like a hog tonight! Used 6mg dextrose w/ PWO Shake.

Put up new PRs on all three, including a +10lb PR on db inc bench. I have overhead in this exercise I plan on eliminating.

Unholy
03-29-2007, 10:31 PM
Very sweet lifting, you are gaining strength very fast mate!

Questor
03-31-2007, 05:28 PM
Friday

Rested

Saturday

Seated DB Press 5x5x40
CG Bench Press 3x5x140
DB Tri Extensions 2x5x30
Deadlifts 3x5x220
Deadlifts 2x5x225 *- I got over head here, I think.
Decline Situps 3x16x25

6mg dextrose maltodextrin pwo

Unholy
04-02-2007, 08:04 AM
Sweet deads man. 2pps is starting to sound solid.

Questor
04-02-2007, 08:16 PM
Monday

Just a short workout today, performed in a hurry.

Flat BB Bench 5x160
Flat BB Bench 4x5x155 *- still struggling with this
BB Curlz 5x95
DB Curlz 4x5x40
Shrugs 3x8x150

Questor
04-04-2007, 09:58 PM
Wednesday

Oh **** yeah

Everything is changing as of tonight.

I was getting sick of it all.

First off, I've been doing the same damn exercises for how long? I don't have any idea. I'm changing it up!

Second off, I'm sick of eating like (relatively) a bird. **** that. I'm upping my calories to maintenance.

I moved my deads from last to first tonight, and obliterated them.

Deads
1x5x230
1x5x235
1x5x240
1x5x245

Weighted Pullups
3x5x20

T-bar Rows
4x5x155
1x5x160

Lat Pulldowns
5x5x105

DB Bent Overs
2x8x65

Hit my PWO shake with 15g dextrose.

Unholy
04-04-2007, 10:13 PM
Nice going man. very strong deads!!!

theJamAbides
04-05-2007, 07:26 AM
Dude, you are kicking my ass with your progress, and I can see it in your face at work man. Keep it up! Your positive attitude is probably what keeps me going!

Questor
04-05-2007, 09:08 AM
Unholy - Thanks man, I've got my eye on 300! I always wondered how people deadlift 300+. Now I'm starting to see that possibility for myself.

Jam - Hah talk about progress. You're a man on fire!

Unholy
04-05-2007, 09:12 AM
Dude, You will be doing 400 before you know it.

Questor
04-07-2007, 08:40 PM
Saturday

Going to be up all night tonight and all day tomorrow - did a light workout knowing my recovery would be ****. Basically today I did the pariah exercises; the exercises I don't really like but I figure I have to do.

Hack Squats 5x5x205
Db Curlz 2x5x45
Db Curlz 3x5x40
Decline Weighted Situps 3x16x25

Questor
04-09-2007, 11:27 AM
Ruin

Yesterday I ate a ton of chocolate, I'm wiped out from essentially not sleeping this weekend, my last workout was rather lame, and I've run out of most of my supplements.

Tomorrow will be a better day!

Nothing today, I plan to get back on the horse tomorrow.

Must rest and get back into my routines...

Questor
04-11-2007, 11:17 AM
Well I guess I'm deloading more or less. Last night I had a date with my wife. Perhaps tonight, though I"ll be busy until very late.

Unholy
04-11-2007, 11:31 AM
Don't be slackin sunshine.

Questor
04-11-2007, 01:52 PM
Slacking? HMPF!

Questor
04-11-2007, 10:11 PM
Wednesday

Still trying to change things up, had a fun workout, even if it wasn't with heavy weights.

Flat BB Bench
1x10x140 *- very low TUT, rapid reps
1x8x140 *- only 45 sec rest, very low TUT, rapid reps
1x6x130 *- only 45 sec rest, very low TUT, rapid reps

... This was surprisingly very challenging, I had planned on 3x10x140 ...

Flat DB Bench
3x6x60 *- There's no more overhead at this weight

French Press
1x8x70
1x6x70

... About this time I wanted to do something completely new, so I jacked around with my pulley for a while until I figured out:

Standing Cable Press
3x8x45
3x5x50

... I loved these, they were just fun! But unfortunately my shoulders were Done afterwards and so I couldn't do any seated db presses.

Supplemented PWO shake w/ 5mg dextrose.

Next workout is pulling movements. Though I probably can't get it setup in time for my next exercise, I want to put together a sled with a chain harness and load it with about 100 lbs and drag it around in the backyard. I've never done a sled pull before.

Questor
04-13-2007, 09:28 PM
Friday

Deadlifts
5 x 230
5 x 235
5 x 240
5 x 245
5 x 250

Weighted Chins
3 x 5 x 20

TBar Rows
5 x 155
5 x 160
5 x 165
5 x 165

At this point a family issue came up and I had to take a 20 min break. I got cold and had to warm up again.

TBar Rows
5 x 165
5 x 165

Lat Pull Down
5 x 5 x 105

Db Bent Overs
1 x 5 x 70

Supplemented 5mg dextrose w/ PWO shake.

Unholy
04-14-2007, 12:34 AM
Sweet deadlifts man, you are on the way to 300 for sure.

Questor
04-17-2007, 09:19 PM
Tuesday

Misc exercise day.

Hack Squats
5 x 170
5 x 190
5 x 210
5 x 220
5 x 230
5 x 230
3 x 230
3 x 230

DB Curlz
5 x 40
5 x 40
5 x 40
5 x 40
5 x 35

Decline Weighted Situps
3 x 16 x 25 boring

Pulled a muscle or pinched a nerve in the right shoulder blade when my elbow slipped on the last set of curlz. Sux. Hope it doesn't interfere with push night.

Oh, and I ate like a SLOB today.

Supplemented w/ 5mg dextrose in PWO shake.

theJamAbides
04-19-2007, 09:39 AM
You are truly an inspiration good friend.

Questor
04-19-2007, 08:38 PM
Thursday

I don't know what happened to me - I guess I had a very off night. I just couldn't get my mind and my muscles to do the job. My workout was so pitiful I'm not even going to record it. I'll try again tomorrow or something.

I'm very disappointed.

Questor
04-19-2007, 09:36 PM
I want revenge.

theJamAbides
04-20-2007, 07:35 AM
I want revenge.

That's the right state of mind!

Questor
04-20-2007, 09:41 PM
Thursday / Friday

Thursday:
--------------
Flat BB Bench Press
6 x 140
5 x 150
5 x 155
5 x 160
1 x 165

... Things trailed off at this point.

Friday
---------------
I was somewhat sore from Thursday, so I started out with a double long warmup. I had the bright idea that I'd get the workout started with

Flat BB Bench Press
1 x 10 x 140

... Which I did. This was good. Now I had PLANNED to do some db bench press right after that, but I didn't. I wanted to ensure my delts were good for:

Military Press
5 x 100
5 x 100
5 x 100
5 x 100
5 x 100

... NOW I tried to go back and do DB press, and low and behold my pecs were too cold, tight, and sore to handle any weight of any respectable kind. I tried CG BP, same problem. Lastly I tried skull crushers and tricep extensions. Any weight on my pecs at all was out.

Extremely frustrated, I turned to the cable for salvation.

Tricep Push Downs
5 x 40
5 x 50
5 x 55
5 x 60
5 x 60
5 x 60
5 x 60

So lesson learned - If you have an off night, just let is slide. Don't try to repeat that workout the next day, because things are going to be too stiff and sore.

Questor
04-23-2007, 11:28 AM
I don't know if today I'll be able to workout. Something has come up.

Questor
04-23-2007, 09:54 PM
Monday

A great night.

Deadlifts
5 x 235
5 x 240
5 x 245
5 x 250
5 x 255

Weighted Chins
5 x 20
5 x 20
5 x 20 *- could have done more, but couldn't figure out a way to hold more weight

Tbar Rows
5 x 160
5 x 165
5 x 170
5 x 175
5 x 180 *- sloppy

DB Bent Over Rows
5 x 70
5 x 70
5 x 70

Lat Pull Downs
5 x 100
5 x 105
5 x 110
5 x 110
5 x 110

Okay, the lat pulldowns stopped being cute at 110 and turned into a real effort.

I am thrashed.

Supplemented 5 mg dextrose during workout, 5 mg dextrose w/ PWO shake.

Questor
04-24-2007, 01:57 PM
My workout has slowly morphed recently, from a rigid four day split to a flexible two day push/pull routine.

I alternate between Day A and Day B, and I pick whatever exercises from the list for that Day. Whatever I feel like. Keeps me motivated.

Here's the days:

Day A
----------
deadlifts
t-bar rows
weighted chins
lat pull downs
db bent over rows
bb bent over rows
weight sled
db curlz
bb curlz

Day B
-----------
bench press (flat, incline)
db bench press (flat, incline)
hack squat
squat
tricep extensions
tricep cable push downs
skull crushers
decline weighted situps
bb push press
seated db press

If you can think of any exercises to add to that using db, bb, bench, or a ceiling-mounted pulley/rope - let me know.

Questor
04-24-2007, 06:48 PM
Tuesday

I just want to say that today I ate just about exactly right according to my own measure.

Calories: 2952.0
Saturated Fat: 46.5
Unsaturated Fat: 85.0
Carbs: 228.0
Fiber: 35.0
Sugars: 80.5
Protein: 231.0

theJamAbides
04-25-2007, 02:37 PM
Addition:

Cock Pushups

I do 1x1 every day!

Questor
04-26-2007, 09:53 PM
Thursday

Squats
5 x 180
5 x 185 *- I *thought* that I was doing 200 and 205... whoops...
5 x 200 *- There we go
5 x 205
5 x 210

Hack Squats
5 x 220 *- Sprained something like my left intercostal on a miss-lift, first rep
5 x 220 *- Didn't up weight due to concerns about injury
5 x 225 *- Got over my fears
5 x 230
5 x 235

Flat BB Bench Press
5 x 145
5 x 150
5 x 155
5 x 160
5 x 165

Flat DB Bench Press
5 x 60
5 x 60
5 x 60

Seated DB Press
5 x 35
5 x 35
5 x 35
5 x 35

Overall - an above average workout, but not great. I ran out of energy before my muscles did.

Questor
04-30-2007, 10:26 AM
Left intercostal still injured. Some people are starting to point out signs of fat gain. Today I may do hiit. I'll be reducing saturated fats / sugars primarily and more closely monitoring my calories.

Questor
04-30-2007, 10:02 PM
Monday

HIIT
45 seconds jogging
15 seconds sprinting
7 cycles

Followed it up with some moderate yard work. If that counts?

Here's to hope that tomorrow my side is ready for the pull workout!

theJamAbides
05-01-2007, 08:31 AM
Do it to it!

Questor
05-01-2007, 09:06 PM
Tuesday

I've decided it might be a few more days before this heals. Because I don't want to prolong it at all, I won't work my upper body at all. So tonight:

SQUAT BONANZA!
10 x 70
8 x 100
6 x 130
4 x 150
2 x 170
1 x 190
5 x 200
5 x 200
5 x 205
5 x 210
5 x 215

Leg Extensions
8 x 120
8 x 135
5 x 140
5 x 140
5 x 145

At this point my left side started to ache slightly, so I quit. I already had a good workout - better to quit while I was ahead.

Supllemented 5mg dextrose w/ PWO shake.

Sensei
05-01-2007, 09:29 PM
Do you do hack squats with the barbell?

Questor
05-01-2007, 09:49 PM
I do - I actually perform the lift pretty much like a reverse deadlift.

Since I haven't been in a gym in 10 years, I never actually know if I'm doing the exercise right. lol.

theJamAbides
05-01-2007, 10:03 PM
I don't know what your form is like. But once I widened my grip and stance about half a hand length to a full hand length as compared to my deadlift grip, I was able to do this with great form easily, and really feel the burn in my quads.

HackSquats I mean.

Questor
05-03-2007, 09:15 PM
Thursday

I'd like to just be able to do hack squats! I am still out of commission.

I tried doing some moderate upper body tonight, because I was eager to, and because I thought maybe I could get away with it.

BB Curlz
5 x 20
5 x 40
5 x 60
5 x 80
5 x 100

I stopped there because my side was beginning to throb. Frustrated, I went and did some hiit.

HIIT
45 seconds jogging
15 seconds sprinting
7 cycles

I think I'm going to have to go see a doctor. ... Grr, that's going to cost money.

Questor
05-05-2007, 05:06 PM
Saturday

Still healing from my side injury.

Squats
5 x 200
5 x 205
5 x 210
5 x 210
5 x 215

Leg Extensions
5 x 130
5 x 140
5 x 140
5 x 140
5 x 140

theJamAbides
05-06-2007, 11:41 AM
If you can, you might want to try doing hack squats with the bar just to loosen that muscle up and also to get some reps in to get your brain solid with the form. It might speed recovery.

Questor
05-07-2007, 10:31 AM
That's a good idea.

Today I'm washed out from the maint window, but tomorrow I think I'll try some curlz and hacks, and if things go badly then I'll do some hiit.

There's upsides to all of this. I've reigned in my belly a bit, I think. I've also helped my legs catch up a bit.

theJamAbides
05-07-2007, 10:51 AM
That's a good idea.

Today I'm washed out from the maint window, but tomorrow I think I'll try some curlz and hacks, and if things go badly then I'll do some hiit.

There's upsides to all of this. I've reigned in my belly a bit, I think. I've also helped my legs catch up a bit.

That's the spirit!

Questor
05-08-2007, 09:00 PM
Tuesday

BB Curlz
5 x 80
5 x 90
9 x 90
5 x 95

BB Bench Press
5 x 150
5 x 155
5 x 160

French Press
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

Deadlifts
5 x 170
5 x 200
5 x 230

Tonight I worked slowly, with lots of warmups, and I only did movements I thought were safe. I made it a lot farther tonight.

I stopped an exercise whenever I started to feel a throb.

I had racked 250 on the bb for a final set of deads, but I think wisdom prevailed against it.

And then as I was unracking I dropped a 15 lb weight on my big toe. ****ing damnit.

As far as intensity goes, tonight was about 65%

Questor
05-09-2007, 09:36 PM
Wednesday

Pretty much perfect nutrition today:

Calories: 2707
Saturated Fat: 41 71.75
Carbs: 195
Fiber: 30.5
Sugars: 78.5
Protein: 222.5

Questor
05-10-2007, 09:32 PM
Thursday

Deads
5 x 235
5 x 260

Tbar Rows
5 x 100
5 x 105

Lat Pull Downs
5 x 55
5 x 80
5 x 95
5 x 105

BB Curlz
5 x 100
5 x 100

DB Curlz
5 x 40
5 x 40
5 x 40

DB Bent Over Rows
5 x 40

Squats
5 x 220

I could definitely have lifted more tonight on the deadlifts, despite my PR tonight - I had racked 270, but wisdom prevailed. I plan on really hitting the weights again hard when my wife's summer break comes along next week. Until then, I don't want to aggravate my side. It was quite sore after the first two sets.

I did some exercises I was concerned about, at light weights. At least this way I could get back into the movements and confirm for myself that things still work.

I felt unfulfilled at the end, so I hit a PR on squats just for fun. :)

Questor
05-14-2007, 06:19 PM
After the last workout my side has been killing me. Ive been very active in the yard, but I'm taking it easy and recovering. My wife's summer vacation starts tomorrow, so I'll do some squats and then on thurs hope to hit it hard.

Questor
05-15-2007, 10:58 AM
... And now I'm sick.

Questor
05-16-2007, 04:04 PM
... and fevered ...

theJamAbides
05-16-2007, 06:09 PM
Dude, I'm sorry.

Questor
05-17-2007, 03:53 PM
But it's okay! Yay! Fever is broken and I think my side is mending!

I'm going to give myself a few more days to mend and then HIT IT HARD on Monday. :)

Questor
05-21-2007, 07:23 PM
Monday

I do believe the side injury is improved.

I would have done a full press routine tonight, but I've been going at 110% effort repairing the house for days now - I'm on fumes.

Squats
5 x 200
5 x 205
5 x 210
5 x 215

Flat Bench Press
... warmed up and then quit ...

Tomorrow I'll workout again, rather than waiting.

I believe that, for almost month off from heavy lifting, that I've lost 2 lbs of lbm and gained 1% bf.

Questor
05-22-2007, 10:16 PM
Tuesday

BB Bench Press
5 x 150
5 x 155
5 x 155
5 x 160 *- failure :(

DB Bench Press
5 x 55
7 x 55 *- failure
5 x 55

BB Curlz
5 x 85
5 x 90
5 x 95
5 x 100 *- sloppy

DB Curlz
5 x 40
5 x 40
5 x 40

DB Bent Over Rows
5 x 75 *- sloppy
8 x 70 *- better
5 x 70

I am back at 100% functionality! I lifted at max effort tonight and not a twinge!

Now I've been off my protein and creatine for a week or so. As of tonight I'm back on both. Sadly my scale just broke and won't report bf, but I can tell I'm out of alignment.

Girth measurements show I'm pretty much exactly where I left off.

Vivi's on summer vacation and I'm going to Hit It Hard!

Questor
05-24-2007, 07:56 PM
Thursday

Deadlifts
5 x 235

Now I had planned on trying for 275 tonight, which I feel I'm ready for. But after my first working set, I could feel my side flaring up again. I decided to cut that exercise, and all other exercises from tonight which involved shoulder work. So there went basically my entire workout. I improvised the rest.

Leg Extensions
5 x 5 x 145

Superset Triceps Press Down
5 x 5 x 55

Superset Bicep Curls
5 x 5 x 45

Since I've isolated the type of movement which causes the issue, next week I'll design workouts which work around it. It'll be heavy bench and squat and curlz, probably.

Questor
05-25-2007, 04:01 PM
Because I have been plagued by confusion about my PR in this or that exercise, I have now documented my PR for each exercise. This should reduce confusion.

Tomorrow I may do a squat / bench press workout. Side is again sore.

Questor
05-26-2007, 08:09 PM
Saturday

Eric, my stepson, moved in with us tonight for the summer. He's 12 years old, something shy of 5', and 70 lbs. I'm mandating he lift weights and eat like a monster. He started tonight.

My other boy, Josh, has been working out with me for some time.

Eric
-----
Squats
5 x 40
5 x 40

Deadlifts
5 x 40
5 x 40

Bench Press
5 x 30
5 x 30

Chinups
1 x bw *- sloppy

Josh
-------
Pushups (3 x 10 x bw)
Situps (3 x 10 x bw)
Chinups (3 x 5 x bw)

Me
-------
Squats
5 x 200
5 x 205
5 x 210
5 x 215
5 x 220

Now I started to do some bench, but my side was pretty sore, and I've been nonstop working on the house again this weekend, so I called it there. Yeah well call me a puss. Whatever.

Questor
05-28-2007, 11:16 AM
Monday

Eric
-------
Squats
8 x 40
8 x 40
10 x 40
5 x 45

Deadlifts
6 x 40
8 x 45
8 x 45
8 x 45

Bench
5 x 30
5 x 30
10 x 30

Triceps Press Downs
2 x 8 x 25

He then kind of played around with squats, deads, cleans, clean and jerk, bb and db curls.

Josh
-------
Pushups (3 x 10 x bw)
Situps (3 x 10 x bw)
Chinups (3 x 5 x bw) *- each set followed by a 3 sec static hold
Planck 100 sec
Panck 70 sec

Me
------
Flat Bench Press
5 x 150
5 x 150
5 x 155
5 x 155
4 x 160 *- I really struggled on this today, I have slipped since my injury

DB Bench
8 x 55
4 x 60 *- This was overload

BB Curlz (supersetted with triceps press downs)
5 x 80
5 x 92.5
5 x 100

DB Curlz (supersetted with triceps press downs)
5 x 45
5 x 45
5 x 45

Triceps Press Downs
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

Weighted Decline Situps
3 x 12 x 25

Questor
05-31-2007, 09:04 PM
Thursday

Eric
-------
Squats
8 x 30
12 x 30
8 x 35
12 x 35

Deads
8 x 40
12 x 40
8 x 45
8 x 45
5 x 45

Chins
5 x bw (partial reps)

Bench
12 x 30
12 x 30
6 x 35 *- stapled

Josh
------
Pushups (3 x 10 x bw) *- each set followed by a 100 sec static hold
Situps (3 x 10 x bw)
Chinups (4 x 5 x bw) *- each set followed by a 4,5,6,6 sec static hold

Me
-----
Chinups
5 x bw
5 x bw
5 x 20
5 x 20
5 x 25 (five individual reps -- man that's hard)

Tbar
8 x 120
5 x 140
5 x 160
5 x 180 *- side started to hurt, dropped weight
8 x 150

Lat Pull Downs
5 x 80
5 x 100
5 x 110
5 x 115
5 x 115 *- can barely keep my feet on the ground LOL

DB Bent Over Rows
4 x 5 x 70

Decline Weighted Situps
3 x 12 x 25

I'm working on getting Eric's form into some kind of basic shape. No one starts out knowing how to do this stuff, especially kids. So I'm upping reps, stressing form, and dropping weights.

Josh, who has been working out with me for a few months, already has good form in the exercises he does. I'm really starting to push into static holds because he's naturally gymnastic.

Me, I'm glad to see I could do a whole pull night without a serious flareup of side pain.

Questor
06-04-2007, 10:15 PM
Been working nonstop on the house. Loosing belly. Probably loosing lbm, too.

Questor
06-08-2007, 09:44 PM
Friday

Eric and Jesus
--------------
Pushups 2 x 10 (sloppy)
Situps 2 x 10
Chinups 5 (half rep)

Me
-----
Deadlifts
5 x 170
3 x 200
5 x 230
5 x 275 *- new mega pr, but I quit there because side was starting to flare up

Bench Press
5 x 100
5 x 130
5 x 160
5 x 160
5 x 160

Squat
5 x 170
5 x 200
5 x 230

BB Curlz
5 x 70
5 x 90
5 x 105 *- sloppy

Chinups
5 x 25

Decline Weighted Situps
3 x 12 x 25

Questor
06-11-2007, 12:52 PM
This weekend was another maintenance window where I flipped my schedule, and also moved a significant portion of our belongings and furniture out of the house. Today, as with most Mondays following a window, I'm running at about 15%. Typically I workout on Tusedays after windows, but this Tuesday I have off to work on the house. Dunno if I can fit both into the same day.

The effects of all this 'working on the house' is significant. Though my weight has stayed almost exactly the same for the last month, I have definitely leaned up. You can see it. I've lost, since my bulkiest a few months back, maybe 1 1/2" off my belly.

I think that in the long run everything works out for the best.

Oh and the side is still an issue, but lessening over time. I've learned that deadlifts are the only exercise I still do which cause the pain. I think military press would also cause the issue. I should experiment with that.

Unholy
06-11-2007, 06:38 PM
Hey I Haven't been in here in quite some time, you seem to be doing well, just be careful with your side, better let it heal completely rather then having a recurring problem!

Questor
06-11-2007, 11:45 PM
I'd missed you Unholy - my little journal doesn't get much traffic. I guess the things I say aren't very exciting.

I know you got accepted into that gym, and are probably focused like a laser right now. I respect that.

I'll be careful with the side. Re: that, military press, even light ones, are a definate no-no. So for the record if anyone's reading, if you hurt your serratus anterior, don't do military press, and keep deadlifts light. Everything else you can do.

Monday

Barbell Press
5 x 160
5 x 160
5 x 160
3 x 160
3 x 155

Chinups
3 x 25
2 x 25 *- DAMN these are hard

DB Bent Overs
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

Tbar-Row
5 x 170
5 x 200 *- somewhat partial reps here, working the upper back, less so the bis.

Questor
06-12-2007, 10:01 PM
HARD day today of working on the house. Took the whole day off just to do that. 12 hours. whew, I'm pooped.

Questor
06-15-2007, 08:36 AM
Been nonstop at work and working on the house. Literally. Each day ends at 2230 or 2300, and most nights I'm outside until 2200, painting, caulking, or doing whatever in the dark.

Today SHOULD be the LAST day of the house work. House goes on the market tomorrow. Which means that tomorrow my schedule should open up again for workouts.

Questor
06-16-2007, 12:06 AM
Okay, worked on the house until 0100. Virtually finished. Just tiny things left tomorrow. Will likely spend half or more of tomorrow basking in the completion of our labors, sign up in the yard, and us at the pool catching some rays, then off to a romantic dinner.

I hope to be rested up for a lift on Sunday, though that might be preempted by typical Sunday obligations. In which case, I'll be 100% on Monday.

On one hand, I could continue to hate how much time has passed since I was working out on a regular basis. On the other hand, I know that working out is my passion, and that starting any day now, I"ll be back into my routine and ... well hey, I'm cut man, I look great.

Questor
06-18-2007, 02:37 PM
"tiny things" turned out to be two people working 14 hours to complete. Well it's done! The house is on the market. Me and my wife are completely exhausted, but the sign is up.

So... back to the routine! And back to this being a workout log, right?

Questor
06-19-2007, 08:43 PM
Tuesday

I am reborn!

Tonight I got a family pass to the YMCA, and hoisted the whole happy family there. For the first time I worked out in a gym, and I LOVED IT (even if I was a bit rusty).

Bench Press
8 x 115
6 x 135
5 x 155
5 x 160
3 x 160
3 x 160
3 x 160 *- My eternal struggles with 160, eh?

DB Bench Press
5 x 55
5 x 60

Squats
8 x 135
6 x 185
5 x 205
5 x 215
5 x 215
3 x 220 *- Went deeper than usual on all these, really killed my legs

Deadlifts
5 x 135
5 x 185
5 x 235
5 x 285 *- New PR!

DB Curlz
5 x 45
5 x 45

I've uh, never worked out with other people before. I took the advice of the other posters here and didn't chatter or gawk or stare at others - I just focused on my workout. It was GREAT. I mean, I suppose a critical view of the workout shows that I've lost endurance, ... but I had a blast!

Questor
06-21-2007, 09:08 PM
Thursday

Well tonight was kind of a learning night.

Chinups
5 x bw
5 x bw
5 x 10 *- learned how to use this chain belt they had there to hold the weight
5 x 10 *- because of the wider grip, couldn't really up the weight
5 x 10 *- kind of struggled with the last set

Tbar Rows
5 x 90 *- couldn't count the weight of the bar, only added weight
5 x 115
5 x 125 *- the wider grip and foot plate takes adjusting
5 x 140 *- still adjusting
5 x 140 *- still adjusting
5 x 140 *- still adjusting
5 x 150 *- tried to up the weight, thought I had bad form
5 x 150 *- focused on form, barely got it done with fair form

Lat Pulldowns
5 x 70 *- again, a wider grip
5 x 90
5 x 90
5 x 100
5 x 100 *- maybe just a tiny tiny bit light
5 x 100 *- widened my grip, decided 100 was very good

DB Bent Over Rows
5 x 70 *- whoa, heavy. they don't count the weight of the db bar.
5 x 65 *- good
5 x 65 *- good

DB Curlz
5 x 40 *- man these arms were DONE, I was not able to do this, despite typically being strong enough to

Machine Resistance Crunches
3 x 12 x 80
3 x 12 x 90
3 x 12 x 90 *- hard!

I'm not sure if I like the crunch machine, but um, I think I do.

All in all, I typically had to drop weight. Perhaps I've just plain and simple lost strength in my time off with injury and house work. Perhaps the wider grips did me in.

But I tell you what. My arms are DONE. I hope my back got a good workout too.

... Also, the Y gave me a free bf analysis. I scored 15.65%. That's down about 2% from a month ago.

Questor
06-23-2007, 02:11 PM
Saturday

Today I wanted to work through some of the doms I've accumulated last week, limber up a bit, and experiment with vertical push exercises which have been prohibited since my side injury.

Incline Bench Press
5 x 115
6 x 115
7 x 115
7 x 115
5 x 95

Military Press
8 x 65
8 x 75
5 x 85
4 x 85

Skull Crushers
8 x 50
7 x 60
6 x 70

Leg Press
5 x135
5 x135
5 x135

To my pleasure, I found that vertical push seems to be back on the menu. To my dismay, I seem to have definitely lost strength in these exercises.

fixationdarknes
06-25-2007, 06:45 PM
I notice that your current PRs are almost exactly what mine looked like when I stopped lifting a good year and a half ago. For some reason it makes me want to lift again. I probably will when I go to college this summer because I'll have a free school gym to go to.

So, if it makes you feel any better, your signature is motivating me to lift again.

Oh, and nice workout bro. Keep it up.

Questor
06-25-2007, 08:55 PM
Yes, move iron, eat meat, grow larger! Move iron, eat meat, grow larger! lol. Thanks, hopefully we can leapfrog each other in PRs.

Questor
06-25-2007, 09:17 PM
Monday

Deadlifts
10 x 135
7 x 185
5 x 205
5 x 215
5 x 245
5 x 265
5 x 285 *- Left arm nearly lost grip, sprained left arm, sprained back

-- At this point, I said **** this I'm in go mode, and I rubbed the sprains out and racked more weight --

1 x 295 *- unable to keep grip with left arm, can't complete rep
1 x 295 *- grip will not hold for one rep

-- Now I knew I had 295 in me, so I asked the guys that are regulars if there were straps anywhere. I've never used straps before. They pointed me to a pile of equipment. There I found belts, straps, and more. They also pointed me to a cabinet labeled 'DO NOT OPEN'. Inside were bands, chains, etc. WTF, wow, the YMCA is hard core! I was THRILLED. I put a strap on my left hand and went back to the bar

5 x 295 *- Money, baby. Money. I need to work on my grip throughout the week.

Incline DB Press
8 x 45
5 x 45
5 x 45
5 x 45
5 x 45

-- 45 was supposed to be my warmup weight, but I have apparently lost a lot of anterior deltoid strength. I had to stick to this weight. Anyway, I was POOPED after those deads. --

Skullz
8 x 50
5 x 70
5 x 70
5 x 75

Leg Presses
8 x 135
8 x 185
5 x 225
5 x 275
5 x 300

-- Yeah I know Leg Presses are for sissies. But tonight is a light leg day for me. --

Calf Raises
8 x 45
5 x 90
5 x 90
5 x 90
5 x 90

Story Time:
So this chick walked in, and I gotta tell ya this. She was a little she-tank. She starts pumping the iron. Her phone rings. She props it up to her ear with her shoulder and starts chattering on while she works out. Only a woman would talk on the phone while she works out.

Unholy
06-25-2007, 09:19 PM
Damn man, 295 x 5 is beastly!

Questor
06-26-2007, 08:18 AM
295 is a warmup for a lot of you guys. :) :)

Unholy
06-26-2007, 08:59 AM
Not as of late.

Natetaco
06-26-2007, 09:02 AM
me slag. slag eat meat. slag throw rock.

hahahah

nice deadlifting man.

Questor
06-26-2007, 11:13 AM
Not as of late.

Well man, you're living on half the calories I am, while being a much larger man than I am. When you finish your cut, you're going to be a freak! Then when you refeed, you're going to destroy your deadlift PRs and my 295 will be a toy to you. :)


me slag. slag eat meat. slag throw rock.

hahahah

nice deadlifting man.

Thanks, Nate! It's my favorite exercise. I may be lagging in everything else, but I'm progressing in the deadlift. I'd rather be progressing in bench though. :) Grass is always greener, right?

BCorn
06-26-2007, 11:47 AM
nice workouts. we are similar in size but you are much stronger than me. keep up the good work. i'll be watching your journal.

Questor
06-26-2007, 01:23 PM
nice workouts. we are similar in size but you are much stronger than me. keep up the good work. i'll be watching your journal.

Another Dad :) How old are your boys? Mine are 2, 7, and my stepson is 13. I also have a daughter that's 1.

Like your sig says, I think it's important that a father be strong for his children.

You're very lean, man! I'm working on getting leaner, something closer to where you are, but I don't expect 10% for myself this year.

BCorn
06-26-2007, 03:13 PM
i have a 4 1/2 year old and 1 1/2 year old. they are deffinatly a hand full!

i am planning a bulk at end of summer. i am ready to gain a little size. tired of looking scrawney!

Unholy
06-26-2007, 04:53 PM
Mmmmm, I hope so brotha! By then you will be a freak too!

Questor
06-27-2007, 03:13 PM
Nervous about tonight's workout.

Questor
06-27-2007, 09:26 PM
Wednesday

Tonight I eyed the squat rack with challenge as I walked in.

Squats
8 x 135
4 x 135
5 x 185
5 x 200
5 x 205
5 x 210
5 x 215
5 x 220 *- barely!

Chinups
5 x bw
5 x 5
5 x 10
5 x 10
5 x 15 *- hard

Lat Pulldowns
5 x 90
5 x 100 *- had a popping in a muscle in my left arm, rubbed it out
5 x 100
5 x 110
5 x 110 *- was a little too distracted most of these sets with conversation

Db Bent Over Rows
5 x 60
5 x 65
5 x 65
5 x 65
6 x 70 *- this is okay

Db Curlz
5 x 40

Cable Curlz
5 x 50 *- starting to feel like I'm just walking around
3 x 60

Shrugs
(skipped)

Resistance Crunches
12 x 80
12 x 80
10 x 90
10 x 90
8 x 100
4 x 110

I've picked up a friend in the gym, and I admit I talked too much tonight. I'll try to keep it down in the future.

Questor
06-29-2007, 08:41 PM
Friday

Entered tonight with a hurt left elbow.

Flat BB Bench
8 x 95
6 x 135
2 x 150
5 x 155
3 x 160
4 x 160
5 x 160 *- 160 is killing me. It's harder every time. I need to seriously deload

Military Press
5 x 85
5 x 85
5 x 85
5 x 90
5 x 90

Incline Smith Bench Press
8 x 135 *- upper rom only
5 x 135 *- mid and upper rom

-- At this point the gym unexpectedly closed. Didn't know they close at 2100 on Fridays. :( --

-- Went home --

Incline Bench Press
8 x 70
8 x 70 *- pecs are definately cold now

T-bar Rows
5 x 175
5 x 175

-- At this point my kids needed me, ended the night --

Not such a good workout, but it definitely highlighted my weakness: bench.

I am going to start aggressively training my anterior deltoids. I think it's my mid rom on bench which is killing me.

Questor
07-01-2007, 09:06 PM
Ate like a slob this weekend. A fat slob.

Unholy
07-01-2007, 09:19 PM
Work out IMO.

BCorn
07-02-2007, 08:16 AM
i understand the kids needing you.....seems everytime i get started on something out in my garage...all i hear is "...daddy, daddy..." oh well, when they are grown i'm sure we will miss these days!

as far as the deload.....it's really hard to do becuase you feel like you are missing valuable lifting time by lifting little weights, but i think it is necessary....something i have really just learned.

good luck and keep at it.

Questor
07-02-2007, 12:54 PM
Yeah I think the time off from the side injury and house work was useful in a way. At least in so far as I healed, I actually did not loose any appreciable lbm, and I definitely lost fat. Unfortunately I did in fact loose both strength and endurance. I'm a believer now in the deload week, but I won't take more than a week every few months.

For now the Rx is workout. :)

This week I"m shifting my workout from Mon Wed Fri to Tue Thur Sat to accommodate the holiday, and to give myself an extra day to heal from a slight injury to my left elbow, and to get some time in to mow the yard. :)

Questor
07-03-2007, 04:39 PM
Tuesday

Deads
5 x 135
5 x 185
2 x 205
- rest -
5 x 275
5 x 285
5 x 295

Incline Db Press
5 x 45
5 x 45
5 x 45
5 x 50
5 x 50

Skullz
1 x 70 *- elbow ! owie

Shrugs in Smith Machine
5 x 185
5 x 205
8 x 225
5 x 245 *- **** ass form

Leg Press
6 x 2pps
6 x 2pps
5 x 3pps
5 x 3pps
5 x 3pps

Tbar
8 x 115
5 x 125
5 x 135
5 x 135

Resistance Crunches
12 x 80
8 x 90
5 x 100
5 x 110
3 x 120

Unholy
07-03-2007, 06:30 PM
Dude, very nice deadlifting if I say so myself.

Questor
07-03-2007, 09:13 PM
:strong:

Thanks Unholy!

I'm still having to strap on the left side. And hehe, I have got to ask, ... how do you use the belts? Do you buckle them in front or behind? LOL. I tried it both ways today, niether seemed to work. Seemed like it ended up sliding up to my upper tummy

Unholy
07-03-2007, 09:25 PM
Front, what kind of belt did you get?