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canadianbuilder
12-26-2006, 08:50 PM
I have been around WBB for a while now, but now I am getting serious into weight lifting.

I am a highschool student in BC, Canada.

My current stats:
total mass: 170 LBS
Approx. Body Fat %: 16-17%
Height: Approx. 5'10"
Age: 17 years young
No max's yet, still working on finding them.

Goals:
Greatly improve flexibility
Improve cardiocascular system
Gain muscle mass, lose unneeded fat
Get stronger, bigger
Improve overall physical appearence (last goal, don't really care right now)

I am going to start with a bulk for a month or so and see how it works out. My goal is to gain mass, so a bulk was the obvious choice. After I bulk I will cut to loose some excess fat, then bulk again. I will keep cycling this.

My plan is to start bulking the first week of Janurary. Semi-cleanly.

I started BGB 4 day routine last week, and will officially start after December (right now I am just adjusting)

2-3 days a week I will do 15-20 minutes of HIIT on the stationary bike. From there I will optionally do HIIT on the treadmill/eliptical later on.

Will post up some "starting" pics and whatnot once I begin the bulk.

Tomorrow, when I restart BGB I will post up some numbers so we all know what we are dealing with.

I haven't done an online journal before, so bare with me. If anything needs to be addressed let me know.

Thanks, I enjoy any comments in the future about my quest to become big.

stepto180
12-27-2006, 12:23 PM
good luck !!

canadianbuilder
12-27-2006, 06:41 PM
Started a fitday account last night and entered in some things for today. Not really sure what my target calorie level should be for maintenance. Once I get past Christmas season I will take the average of the weeks worth on fitday and find out my calories, then soon after I will start bulking.
Trying to eat healthier.

Well today was day 1 of BGB. For now I am just using Built's sample routine.


Workout: repsxweight

Rack Pulls:
WU 10x135 LBS
WU 8x135
5x135
5x155
5x155
5x185
5x185

Seated Calf Raises(machine)
WU machine weight
12x machine weight+50 LBS
15x +50
15x +50

Incline DB chest press (LBS = each arm)
WU 10x30 LBS
8x35
8x40
8x45

Bent Over DB row
WU 10x30
8x42.5
8x45
8x50

Decline Sit ups
WU 10xBW
8xBW+25LBS
8xBW+25
8xBW+35

Bench Press
WU 10xbar
5x115
5x135
2x155
5x150

Cardio:

10 minutes of HIIT on the stationary bike. 40 second moderate, 20 second intense intervals.

Comments:

I tried for 15 minutes of cardio and as I reached 10 min. I was breathing heavily, and was tired, so I stopped. My legs felt amazing.
Third or fourth time doing rack pulls. Set the safety bars at lowest level (bar around mid-shin height). Still unsure about them, but I felt no pain, just fatigue in my back, and am concentrating on my form, so I hope they are fine. Bench press I had troubles with, I had no spotter until the end so it was last. I was tired so I had some troubles. Last week I did 165 LBS assisted for 3 reps, so I was a bit dissappointed with the two reps unassisted at 155 LBS. May have to watch weight for sit ups with weight, once I changed from 25 LBS to 35 my back didn't feel well around the 5th or 6th rep of the last set.

May do light cardio tomorrow or take a rest. Excited about squat/leg press on next day.

Thanks for looking. If anyone has any suggestions let me know what I can do to improve!!

canadianbuilder
12-27-2006, 08:02 PM
My fitday as of 8:00 my time:

Calories Eaten Today
grams cals %total
Total: 2634
Fat: 121 1086 42%
Carbs: 241 861 33%
Protein: 158 633 25%

Not sure if this is good or bad. Still have not made the transition from 4 meals to 6 meals a day. I don't know how that will go with my Mother not having a large dinner like I used to.

Comments?

Built
12-27-2006, 08:05 PM
Hey!

Nice job on starting a journal!

Re 4 vs 6 meals - don't worry about it. Four is fine.

Where are you in BC?

canadianbuilder
12-27-2006, 08:45 PM
Formerly from Surrey, currently in Cranbrook (~10 hrs east of Vancouver)

Thanks MariAnne.

Built
12-27-2006, 08:53 PM
You'll have to drop me a line when you come to Vancouver.

Check your PMs. :)

canadianbuilder
12-27-2006, 09:50 PM
I will probably be in Vancouver this summer. I have relatives on Vancouver Island and in and around Vancouver. I will eventually be moving back to the coast sometime.

Built
12-27-2006, 09:52 PM
Cool - we'll have to meet up for the gym and maybe some all you can eat sushi or something.

canadianbuilder
12-28-2006, 10:34 AM
Sounds like it would be fun. I love sushi.

canadianbuilder
12-28-2006, 10:42 AM
Just a note about yesterdays workout... after doing the seated calf raises my legs from the knee down were shaking. I have never done 15 reps before, so my calf muscles got worked a little more. Even during the exercise on the descend my legs shook horribly. I guess they have to get used to it, it's the 2nd/3rd time ive used that machine.

Lately I have been waking up with back pain. Today it is almost extinct. My muscles from the rack pulls feel like I worked them good yesterday. Same with my Traps around my shoulder blades.

canadianbuilder
12-28-2006, 07:46 PM
Well I kind of blew it for my fitday for today. For dinner I made a chinese stir fry-nothing too unhealthy about it. But I never had time to count the ingredients,,, oh well, tomorrow is another day.

Never made it to the gym today, muscles are tense from previous days work.

Built
12-28-2006, 07:52 PM
Glad your back pain is settling down. Rack deads are the ***** - I love the way I feel from heavy pulls.

canadianbuilder
12-28-2006, 10:49 PM
Yes I am very glad too, It was beginning to worry me!

I settled down tonight and had a super hot bath (jacuzzi) to relax my muscles. Besides burning my foot, it was very soothing.

Back to the gym tomorrow with eagerness.

canadianbuilder
12-29-2006, 10:28 AM
Woke up this morning tired after the cat was flying around the house playing with things above my room...

Most of my back pain is gone, it is slightly there still, but it is feeling better.

canadianbuilder
12-29-2006, 04:19 PM
Didn't get to the gym until after 2:00 today. Had troubles with the car starting with this cold weather...

Workout:
repsxweight (LBS)

Full Squat

WU 5x135
WU 5x135
5x185
5x195
5x205
5x215
5x225 (poor form)
5x135 (squatting as far to the ground as I could)

Machine Leg Press

WU 8x260
8x510
8x530
4x550 (failure)

Seated Leg Curl

12x120
12x120
12x120


Seated Alternate Dumbell Curl

WU 5x22.5
5x30
5x35
5x35
5x35
2x40

Standing Hammer Curl

10x25
10x30
10x30

Cardio:

10 minutes HIIT with 40 second medium, 20 second full intensity

Comments:

Intervals for HIIT
20 sec: 17-18/20 for level
40 sec: 8/20 for level

My goal for today was to squat 225 LBS. I was confident I could do it. I tried, and I suceeded for 5 reps. BUT, the 3rd and 5th rep were poor, I was leaning forward too much. So I will count it as a true 3 full reps. I was very happy, there was a guy at least 50-60 pounds heavier than me who did 225 the day before with a belt. I did it without. Although he did do more reps.

Leg press- I tried for 550 and up until the 3rd rep I was confident I would make it to the 8th rep. Going up on the fourth rep I loss concentration and looked at how close my legs were getting to a 90* angle. That was when I lost it and had to lower it to the safety catch.

Tried moving to 40LB dumbells for curls but didn't make it for the full 5 reps/side. I did 3 reps on the right and 2 reps on the left and had to quit. I was still happy though.

On the squat rack while resting I was playing around with the safety bars and noticed their adjustment is very poor. The height I use does not let my legs go as far as I want for a full squat. The next lower setting must be 3-4 inches lower, which I am not too comfortable going that far down yet. So I am kind of upset with the gym, for their only squat rack, to not be very versitile (sp?) Oh well...

Once I moved onto HIIT the normal stationary bikes I use were taken (all TWO! of them) so I had to use the "laid back" stationary bike (forgot actual name). 10 minutes was all I could do. I may change the intervals to 45/15 and do 15 minutes instead of 10 minutes at 40/20. We'll see...

After I was done my legs felt amazing. I job well done for today, I made some excellent gains in my opinion.

Thanks for looking.

Built
12-29-2006, 05:34 PM
Your work:rest interval, is it 20:40 or 40:20?

canadianbuilder
12-29-2006, 11:38 PM
Sorry, 20 second work, 40 second rest.

Chris686
12-30-2006, 12:30 AM
Numbers looking really good!
Keep upping that weight!

canadianbuilder
12-30-2006, 01:02 AM
Well I ended up gaining some weight. From the time I started this journal I was about 170LBS. Now the scale is reading 176-177 LBS. I am not sure if it is from over eating and sweets from Christmas, or if it is muscle.
Can I use my body fat percentage caliper to test if my BF went up, or is it not that accurate?

I think I need a new scale too, this one is over 20 years old. I will recheck in the morning.

canadianbuilder
12-30-2006, 01:05 AM
Numbers looking really good!
Keep upping that weight!

Thanks!!

canadianbuilder
12-30-2006, 12:37 PM
I don't know what it was, maybe I ate a large snack before I weighed myself (cannot remember) but now I'm done to 172-173.

I need a new scale.

canadianbuilder
12-30-2006, 06:08 PM
Went to the gym today and did some light cardio for 35 minutes.
10 on the treadmill
15 on the bike
and 10 on the eliptical.

Felt pretty good afterwards.

I bought some cottage cheese last night to try again. This morning I had some before the workout. I tried it plain, yuck! So then I tried it with 1 scoop choc. whey as suggested on here. It was still hard to eat. I had a large glass of water to help wash it down...

Yikes...

Built
12-31-2006, 12:06 PM
Okay, try this:

Put it in the blender with some splenda and some cocoa (and vanilla if you've got any). If it won't blend, add a tiny shot of water.

Blend until smooth.

To me, this tastes a little like chocolate cheesecake.

canadianbuilder
01-01-2007, 01:40 PM
I was going to try that yesterday, but the day before when I first had it I kind of felt "ill" that night so I am not sure if it's the CC or if it was something else. I will experiment tonight again.

My internet was down yesterday afternoon/evening so I could not get on to update this.

Went to the gym yesterday for Day 3 and some HIIT.

Workout: repsxweight



Chins:

5xBW
5xBW+10
5xBW+10
5xBW+10
5xBW+10

Wide Grip Lat Pulldown

WU 8x90
8x105
8x105
4x120

Close Grip Lat Pulldown

8x90
8x90
8x90

Arnold Press

5x30
5x35
5x35
5x40
5x45


Bent over side laterals
8x15
8x15
8x15

Standing side laterals

8x15
8x15
4x20

Calf Raises

WU8x135
8x155
8x175
8x195

Weighted Sit ups

WU 10xBW
10xBW+25
10xBW+25
10xBW+25

Cardio:
10 minutes of HIIT with 15 second work and 45 second rest intervals.

Comments:

Cardio-I felt I could have gone longer than 10 minutes this time, but the gym was closing soon and my step sister/brother were in town again so I wanted to see them.

Workout- The bent over lateral raises I found difficult to keep form.
The standing lateral raises killed me. It is definitly an area I have to work on.
The chins were a bit annoying, the 10 pound weight kept on hitting the machine that had the bar to use. Oh well.

Today (Monday) is a full rest day. Nothing but laying around.

canadianbuilder
01-02-2007, 07:15 PM
Back in the gym today.
Wasn't quite prepared, forgot my pass and water. Had to have the gross chlorinated tap water... oh well.

Workout:
repsxweight (LBS)

Cable Pushdown

WU 8x40
8x60
8x60
8x60

Skullcrusher

5x50
5x50
5x50
5x60
5x60

Seated Leg Extensions

10x105
10x120
10x120

High foot placement leg press

WU 8x170
8x260
8x350
8x440

No Romanian DL's, Still need to practice form.


Cardio

10 minutes of HIIT. 15 sec. work, 45 sec. rest.


COmments:

I couldn't do any good mornings, once I got there I was unsure on how to hold the bar, so I decided to wait. I am still unsure about RDL's so I skipped them also today, unfortunately. So this made it a pretty easy day. Next week I will have RDL's hopefully. Since they are the heart of the workout for this day.
My skullcrushers weren't too good today. Form was poor, and I didn't have a spotter so I kept to semi-heavy today. I tried doing walking lunges (before I did the leg extensions) and my right knee really started hurting after a few reps on that side. So because of that I went to leg extensions instead. I have done stationary lunges before and it never hurt. I was using 30 LBS DB per side.

Cardio was pretty good. I feel I am getting better already, I don't get as exhausted as early as I used too, and the time goes by faster. I am still sticking to 10 minutes for now.

Tomorrow will go back and do light cardio.

canadianbuilder
01-04-2007, 12:19 PM
I went to the orthadondist (sp?) yesterday morning for a check up on my braces. They had to put 2 more brackets on, and tighten it up a bit. My mouth KILLED all day. I hardly ate anything, finally I had some yogurt and CC for dinner sinc chicken was out of the question. It still kills, I can't chew...

I went to the gym for some light cardio, I only made 10 minutes on the bike and got frustrated with my mouth and went home.

Hopefully some tyenol will help it better than it did yesterday...

canadianbuilder
01-04-2007, 07:47 PM
Went back to the gym for another workout. My mouth still hurts a bit, had troubles eating again.

Workout:
repsxweight (LBS)

Regular Deadlift

WU 115
5x135
5x135
5x135
5x155
5x175

DM Bent over Row

WU 8x20
8x42.5
8x45
8x50

Seated Cable Row

WU 8x90
8x120
8x135
8x135

Bench Press

WU 8xbar
WU 5x115
5x135
5x145
3x155
5x155
5x165

Incline DB Bench Press

WU 8x25
8x35
8x40
7x40

Decline weighted sit ups

WU 10xBW
10xBW+25
10xBW+25
10XBW+25



Cardio:

10 minutes of HIIT. 15 second work, 45 sec. rest.


Comments

The HIIT of 10 minutes is getting a bit easier now. Next week I will bump it up to 15 minutes.

Bench Press, I was happy with today. I had a spot on the last two sets and the guy that was there said he didn't help at all. But I gave it my all to get the fifth rep up.
Added the regular deadlift into the program and switched rack pulls to seated cable rows. Test to see how this works.

That's about it.

Thanks for looking!

canadianbuilder
01-04-2007, 07:50 PM
Ah, I compared todays with the first day I began this program. I forgot seated calf raises for today! ARG! :mad:

canadianbuilder
01-05-2007, 06:48 PM
I feel great today. Rested completely today, no gym at all.
I did the deadlifts beside a mirror so I could watch my form. In my opinion, it looks good throughout.

Back tomorrow with squats, etc. Hoping to squat 225LBS for a full, proper form, 5 reps. And add a bit more weight on afterwards.

canadianbuilder
01-06-2007, 10:37 PM
Back in the gym once again...one of my favourite workout days...

Workout:
repsxweight (LBS)

Full Squat

WU 6x135
5x165
5x205
5x215
5x225
5x225

Leg Press

WU 8x260
8x510
8x530
8x540

Leg Curls

WU 10x90
15x120
15x120
15x120

Seated Alternate DB Curl

WU 6x25
5x35
5x35
5x35
4-5x40
1x40

Standing Hammer Curls

8x25
8x30
8x30

Cardio:
None.


Comments:

Skipped the HIIT today. Was gone for 1.5 hrs just doing the workout and had things to do at home so I just finished the workout and left. I will hit up the HIIT tomorrow.

I successfully complete 2 sets of 5 reps at 225 pounds on a full squat. I was very pleased.
Hammer curls fell behind today. Improve next time.

Thanks for looking....

canadianbuilder
01-08-2007, 06:39 PM
Limited amount of time today, finished my workout in a new record time.

Workout:
repsxweight (LBS)

Chin Ups

5xBW
5xBW+10
5xBW+10
5xBW+10
5xBW+10

Wide Grip Lat Pulldown

WU 90
8x105
8x105
7x105

Bent Over Side Laterals

10x15
8x15
7x15

Standing Side Laterals

8x15
8x20
6x20

Arnold Press

5x35
5x35
5x40
5x40
4x40

Machine Standing Calf Raises

WU 10x175
10x195
8x215
8x235

Cardio:
3 minutes of HIIT. 15 sec. work, 45 sec. rest. Had to go home right afterwards. Skipped sit ups for today.

Comments:
my shoulders are weak!

canadianbuilder
01-09-2007, 05:32 PM
Back to the gym to finally do some cardio.
15 minutes, yes 15 MINUTES! I made it! of HIIT with level 18/20 on work and 8/20 on rest. Then a few minutes afterwards I did 10 minutes on eliptical with hills mode.

Unfortunately my spray "exploded" in my bag so there was white wet stuff all over my locker I had to clean up...

Thanks for looking

canadianbuilder
01-10-2007, 06:55 PM
Back in the gym today. Tried RDL's and good mornings...

workout:
repsxweight

RDL's
8x95
8x115
8x135

Good mornings
8xbar (still unsure about these so I quit)

High foot placement leg press

8x440
8x440
8x440

Skull Crushers

5x50
5x60
5x60

Tricep Pushdown

8x60
8x70
4x70

Leg Extensions

10x105
10x120
10x120

Cardio:
10 minutes of HIIT. 15 second work/45 second rest.


Comments:
Unsure about RDL form still, I need to review the pictures and video a few more times. I bent at my waist and kept my legs mostly bent, so it is wrong. I did high reps and low weight until I am 100% confident about my form to avoid back injuries...Will retry next day four.
Good mornings still felt ackward. Not sure about them, reviewing video on this too.
Main a slight gain in tricep pushdown and skullcrushers. Switched to flat instead of decline for skullcrushers too.
Still cannot do walking lunges, pain in my knee. Leg extensions instead.

Thanks for looking...

canadianbuilder
01-11-2007, 05:25 PM
Third day in a row for HIIT. Then I will take a break for a day or too.

10 minutes at 15 sec work 45 sec. rest intervals.

Back tomorrow for Day one. Then rest Saturday.

canadianbuilder
01-12-2007, 07:49 PM
Got a part time job today so I went to the gym in the late afternoon...

workout:

repsxweight (lbs)

regular Deadlift

WU 6x115
5x135
5x155
5x155
5x165
3x165 (poor form)

Dumbell bent over rows

WU 8x25
8x45
8x45
8x50

Seated Cable Row

WU 8x90
8x120
8x135
8x135

Bench Press

WU 6xbar
WU 10x115
WU 5x115
5x135
5x145
5x155
3x155
3x155 (1st and second were assisted)

Incline DB Press

WU 8x25
8x35
8x35
8x40

Seated Calf raises

WU 10xmachine weight +50
12xmachine weight + 70
12xmachine weight +70
12xmachine weight +70

Decline sit ups with weight

10xBW+25
10xBW+25
10xBW+25

Hyperextensions (done before deadlifts for WU)

10xBW+25
10xBW+25
10xBW+25

Cardio:
None

Comments:

Didn't warm up enough in bench press, then I started over so I have three warm up sets which tired me out. As a result, I had little energies left as it came to the 4th and 5th working sets. O hwell..
Deadlifts-my back started arching in the last two sets. So bad in the fifth that It bent over and I dropped it. I am having a lot of troubles keeping my chest out and butt out when the weight increases...

Thanks for looking!

canadianbuilder
01-13-2007, 07:30 PM
No comments from anyone anymore??

My lower back and across my chest felt nice and tight today. I guess I should stretch a bit more following my workout...:idea:

Built
01-13-2007, 11:44 PM
Ohhh, just getting caught up here ...

Braces suck. I had 'em for over three years. Totally wonderful having a nice smile though - hang in there.

How are the RDLs and GMs (http://www.uwlax.edu/strengthcenter/videos/video_index.htm) coming along?

canadianbuilder
01-14-2007, 12:32 AM
I've only done the RDL's and GM's once each officially. Not for a couple more days until I hit day four again. They went alright, my hamstrings definitly felt it the next day or so since they are not used to these exercises. Really need to perfect my form though.

Thanks for the comments, MariAnne.

Built
01-14-2007, 12:48 PM
I love hamstring DOMs. (I know, I'm sick.)

Keep working these exercises. You can simply never have too much hamstring.

canadianbuilder
01-14-2007, 04:54 PM
Back to the gym today. But due to stress, lack of motivation and determination, it was a very poor day.

It all begun when I started doing squats. Warmed up with 135lbs and did around 6-8 reps. Then I changed it to 205LBS, I managed 1 rep and on the second I failed and dropped it onto the safety bars. This has never happened to me before, especially with this "lighter" weight (compared to 225) I went to take off the 35LB weight from each side but while trying to losen the screws I hit the little bar on the clamp with the back of my hand (don't ask why I decided to hit it there) it somehow hit a nerve or something tender and it really hurt. I bruised then placed the bar and weight back onto the pins and loaded the 35's again. Tried a couple minutes later and exact same thing happened, i failed during the second rep. This really ruined my concentration, along with my hand throbbing. So I gave up on squats and moved to leg press.
Still little motivation and moved to bicep curls, and onto hammer curls.

Totally forgot about leg curls:bang:


Anywho,

workout:

repsxweight(LBS)

Squat

WU 6-8x135
2x205
2x205
6x135

leg press

WU 8x260
8x450
alternate bicep curl

WU 5x25
5x35
5x35
5x35
2x40
4-5x40

hammer curl

8x30
5x30

Leg Curls:

none

Cardio:

None, skipped today because of poor mood and lack of time.

Comments:

No real comments, story above.

canadianbuilder
01-17-2007, 10:06 PM
Well I am not used to this work this, I haven't gone to the gym since Sunday now. I cannot find the time. It's a bit frustrating. I'm off tomorrow, so I will squeeze an hour or so in tomorrow leaving enough time for my calculus test Friday.

Built
01-17-2007, 10:12 PM
Everybody taking calculus this term?

Good luck on your test. :)

canadianbuilder
01-18-2007, 09:48 PM
I like calculus :)

Managed to fit in some gym time today:

Workout (in no order)
repsxweight (LBS)

Arnold Press

5x30
5x35
5x35
5x40
5x45

Bent over lateral raise

8x12.5
4x17.5

Side lateral raises

8x20
8x20
8x20

Chins

5xbw+10
5xbw+10
5xbw+10
5xbw+10
4xbw+10

Wide grip lat pulldown

8x90
7x105
7x105

Machine standing calf raises

WU 10x195
10x215
10x235
8x255

Hyperextensions

10xBW+25
10xBW+25
10xBW+25

decline situps with weight

10xBW+25
10xBW+35
10xBW+35

Cardio:
None, not enough time. Needed to study tonight.

Comments:

I don't know why, but my arms were shaking like a sewing machine needle while doing the chin ups on the 3/4/5th reps. How can I fix this?

The bent over side laterals kicked my butt today. Someone had the 15lb dumbells so I had to use 12.5 or 17.5. Both of those were either too light or too heavy, respectively. So I skipped them after the second set.

Standing lateral raises felt awesome today. Did the 20LB DB for all 3 sets this time.

Calf raises gained some weight today too, along with the sit ups.

My lats are weak with my wide grip lat pulldown. While doing 105LBS on the machine my back arched a bit and it took a lot to pull the bar down...

canadianbuilder
01-19-2007, 05:12 PM
Cardio today....

15 minutes of HIIT with 15 second work and 45 second "rest"
then around 10 minutes on the treadmill with a moderate incline and fast walking pace for relaxation?

Back to the gym tomorrow afternoon.....

Built
01-19-2007, 07:53 PM
The post-HIIT steady-state burns off mobilized FFAs.

No more wide-grip pulldowns, k? They're murder on the RC, and don't do anything special for the lats. Try close parallel grip.

canadianbuilder
01-20-2007, 07:36 PM
The post-HIIT steady-state burns off mobilized FFAs.

No more wide-grip pulldowns, k? They're murder on the RC, and don't do anything special for the lats. Try close parallel grip.

The post HIIT steady state burns off mobilized FFA's, is this bad? I don't quite understand...

No more wide grips? What can I substitute? Just the close parallel grip pulldown?




GYM day:

Still trying to perfect my GM and RDL form. They felt great on the hammies today though.

repsxweight

Romanian Deadlift:

5x95
5x115
5x135
5x155
5x165

Good Mornings:

8xbar (45LBS)
8x55
8x65

Walking lunges

10x25
10x30
10x30

Tricep Pushdown

8x60
8x70
4x70

Skullcrushers

5x50
5x60
5x60
5x60
5x70

Cardio:

10 minutes of HIIT. 15 sec work, 45 rest.

Comments:

My shoulders are rounding in the tricep pushdown so I couldn't finish the last set, or did not want to because of poor form.
I started with light weight on the RDL. Brought it up to a fairly nice weight in my opinion to make my hamstrings feel it. GM's sure made me feel it too, I am only doing light weight first.
After asking on here I was able to correct my knee pain problem with my walking lunges. The problem was that my knee went fairly far past my toes, and my foot placement was very crooked. Once corrected it didn't hurt at all. Just burned :)

That's it. Rest day tomorrow with possible light cardio, with many hours of studying for finals.

Built
01-21-2007, 02:03 AM
Burming FFAs = good. :)

Close grip over, under, parallel - all good.

If you have HammerStrength or other isolateral equipment, try 'em one arm after the other, like you're crawling up a wall.

canadianbuilder
01-21-2007, 09:11 PM
Okay I will make it a habit to do some steady fast paced walking (or simular) after HIIT for the burning of FFA's.

All the equipment at my gym is lifefitness or hammerstrength. But I don't believe there is a pulldown machine that isolates it, I will look next time I make it to the gym.

My hamstrings felt yesterdays workout.

booyah
01-22-2007, 12:01 AM
Hi. nice lifts, your leg press numbers are awesome. but I might suggest trying more for your incline press with DB's. considering how much you bench press I think you should be capable of doing 60's...of course, i'm going by my numbers (which are less than yours) and you may have your chair adjusted at a different angle.

canadianbuilder
01-24-2007, 08:08 AM
Thanks for the suggestion.
I have been thinking about it, and my DB numbers for the incline press are quite small compared to what I can press on the flat bench with a barbell. I think it has more to do with balance and the extra work to get each side up at the same time. I don't know, I have been trying to increase the size of dumbell. I will try for more next day.

Haven't gone all week. Thursday will be the soonest I can go. Exams mess everything up, and work :O

canadianbuilder
01-24-2007, 09:55 PM
Hopefully make it to the gym tomorrow. I have to take in some pop cans and bottles first though. So hopefully someone will be there to assist me in my bench press.

booyah
01-25-2007, 12:20 AM
Thanks for the suggestion.
I have been thinking about it, and my DB numbers for the incline press are quite small compared to what I can press on the flat bench with a barbell. I think it has more to do with balance and the extra work to get each side up at the same time. I don't know, I have been trying to increase the size of dumbell. I will try for more next day.

Haven't gone all week. Thursday will be the soonest I can go. Exams mess everything up, and work :O

If you are doing them by yourself, I think that could very well be your hindrance.

I've found it's pretty hard to get the higher weights up on my own.

If you are by yourself, hold the weights hammer style, and rest them on your knees, then lean forward and rock yourself back while pushing off with your legs.

For a spot, you can just do the above and have the person help you up from the elbows. sometimes that can be hard, and you can have your spot just lift up the weights individually and place them so youre holding them and they're rested on your shoulders, and then they can help you pull them up.

good luck

canadianbuilder
01-25-2007, 07:52 PM
Yes, I do them alone. I will get someone to spot next day I do them.

I feel bad today, stomach is upset, runny rose, congestion, sore throat, cough, the list goes on. So I took it eaasy today. Today was supposed to be day 1 w/ DL's and Benchpress, but I want to do those on a good day when I feel good.

workout:

repsxweight (LBS)

Bent over lateral raise

8x15
8x15
8x15

Standing side lateral raise

8x15
8x20
8x20

Arnold Press

5x35
5x40
5x45
2x45
4x45

Machine Calf Raises

10x195
10x215
10x235
10x255

Chin ups, pull ups, lat pulldowns and situps were skipped due to my poor condition, "cold/cough" wise...

Cardio:
None!

Comments:

I wish I wasn't sick...this sucks!

canadianbuilder
01-26-2007, 03:26 PM
Well I am sicker today, so it looks like I am taking a few days off from the gym and just taking it easy...

Then hopefully soon I can start tracking my macros on fitday and prepare for my bulk.

Built
01-26-2007, 03:55 PM
I'm sick too.

Must be a BC thing. Bleah.

canadianbuilder
01-27-2007, 05:28 PM
Must be-many people at school are sick too. I hope I get better soon, my membership runs out on Monday for the gym :(

Still sick, my voice completely changed today and almost lost it a few times (my voice, that is)

nhlfan
01-27-2007, 07:22 PM
get better soon!

workouts are looking solid.

canadianbuilder
01-28-2007, 07:05 PM
Thanks.

Re-tried making some of HahnB's amazing protein bars. The first time i made them I had something wrong, so they were like dough droplets rolled in whey. But now todays batch turned out perfect. It was very satisfying to win!

Still feel poor :(

canadianbuilder
01-30-2007, 01:09 PM
Still sick. Had my first of two provincial final exams this morning. Last one on Thursday.

Went to work last night, felt terrible still. I think I am slowly getting better; I am not coughing as much, and my nose isn't plugged up but instead running like an athlete in a marathon...

Looks like the gym is a distant activity now. Hopefully I can get better within the next week or two, and the next paycheck I will sign up again.

Thanks.

canadianbuilder
02-04-2007, 09:56 PM
Well it is Feburary and I get paid on Friday. So that means I get to go back to the gym!
Hopefully within that week I will be healthier. This lactose intolerance doesn't help my immune system recover. Grrr,,,,

canadianbuilder
02-05-2007, 10:05 PM
Made Hahnb's protein bars again and calculated the macros and calories...

Calories per bar: 695
Protein per bar: 32 grams
Carbohydrates per bar: 59 grams
Fat per bar: 37 grams

The protein is definitly lacking, that is with 4 scoops for a 8 bar batch. It gets a little dry so I don't add a lot I suppose.

canadianbuilder
02-12-2007, 08:08 PM
This is getting rediculous, 18 days sick now. Four days ago I was 99% better and somehow it went downhill again. I am trying to see if I can get in to see the doctor tomorrow or Wed.

No gym membership yet. May be buying a new camera soon too though...

canadianbuilder
03-09-2007, 09:57 PM
WOW!
After 6 weeks I am finally back into the groove.
Tomorrow I go to the gym to renew my membership, and to get back into the BGB program.
Hopefully with 2 weeks off school for spring break I can actually start bulking, like I wanted to 3 months ago!

canadianbuilder
03-10-2007, 07:47 PM
Re-newed my membership-it's good until July now.

Hit the weights light again to readjust my body to weightlifting again. After 5 weeks of a horrible cold and 1 week of stress, it feels good to get back. But I will have to work myself back up to my previous lifts. I feel weak now.

Dang.

canadianbuilder
03-11-2007, 07:02 PM
Two days at fitday now...averaging around 3000 calories...
Sadly, almost 50% of that for today is fat. Something to do with the preset chicken cacciatore on fitday with over 50 grams of fat for 2 cups ??

Oh well...

I'm sore today too, my body is not used to the gym like before...

Built
03-11-2007, 07:14 PM
This is getting rediculous, 18 days sick now. Four days ago I was 99% better and somehow it went downhill again. I am trying to see if I can get in to see the doctor tomorrow or Wed.

No gym membership yet. May be buying a new camera soon too though...

I think it's been one looong cold. I'm finally shaking it - two months in!

Nothing wrong with 50% of cals from fat. That's pretty normal for me.

canadianbuilder
03-11-2007, 07:17 PM
I am more concerned about the "quality", if I can use that word, of the fat's I am consuming. It could be more heathier...

Going back to the gym tomorrow, really glad to be back!

Built
03-11-2007, 07:20 PM
How did the fats break down? How many grams of each?

canadianbuilder
03-12-2007, 11:48 AM
Is the total for yesterday, MariAnne:
Total:3451 calories
grams calories
Fat: 171 1542 46%
Carbs: 314 1125 33%
Protein: 178 711 21%

FAT:
Sat: 49 445 13%
Poly: 45 406 12%
Mono: 61 546 16%

I just need to get rid of the saturated fats and I think I should be okay.

canadianbuilder
03-12-2007, 02:39 PM
Feels good to get back...

warm-up
-5 minutes on bike.

Flat BB bench:
WU-bar x 10 reps
WU-95 x 8
115 x 8
125 x 5
135 x 5
135 x 5
135 x 5

Incline DB press
30 x 8
30 x 8
30 x 8

seated calf raises
110 x 10
110 x 10
110 x 10

decline situps
BW x 10
BW + 25 x 10
BW + 25 x 10

Deadlift:
WU 95 x 8
115x7
125x5
135x5
145x5
155x5
155x5

bent over DB row
35 x 8
45 x 8

Cardio:
None...

Comments:

Wow, I definitly lost some strength while I was gone from the gym for 6 weeks, especially my chest so far.

Thanks

canadianbuilder
03-19-2007, 02:25 PM
I've been going to the gym on regularly now. Nothing exciting to post on until I make some progress.
I am almost ready to start my bulk. Fitdays calories have me ranging from 3300-3700 calories a day for approx. a weeks worth of "normal" eating...

canadianbuilder
03-21-2007, 02:32 PM
Made a new "personal record" today in the gym...

I deadlifted 200lbs x 3 reps. I wanted to go to 5, and I think I could, but my form was not good so I stopped. It's the most I have deadlifted, and have ever tried deadlifting. Before my 6 weeks off, I only deadlifted 165lbs or so...
So I feel it is a good acomplishment.

I don't want to start my bulk until after this weekend, my moms wedding will have a whole bunch of food which will make me eat and eat and...eat!

Thanks for looking.

canadianbuilder
03-27-2007, 08:08 AM
The wedding was awesome, had a great time and my mom was really happy.
Hoping to start my bulk soon once I figure out exactly how much and what I am going to eat!

Also figured out my problem with chin ups and pull ups. The reason I couldn't do very many pull ups was because I was fatigued still from doing chin ups with weights minutes before :rolleyes: The muscles didn't feel tired or anything though...

canadianbuilder
04-21-2007, 12:01 PM
Well I have not been able to get to the gym regularly anymore...I have been really busy with school, work, and there is a new girl in my life too.

Anyways the past 4 days I have come 3 times.
Today was bench/DL, etc day.

long story short I increased my PR from 3x200LBS deadlift to 3x225 deadlift...
This was with not going to the gym for 2 weeks in between too.

My bench is still lagging, same with my dumbell press.

canadianbuilder
05-17-2007, 06:42 PM
I haven't been going to the gym as much as I want, school has been busy, work and other things are preventing me from going.

I have raised my deadlift PR from 3-4 reps of 225 LBS to 4 reps of 255LBS in my last lifting session yesterday.