View Full Version : Axe's Journal

04-18-2007, 11:19 PM
age:31, 6'4, 280lbs, bf 30% ish
goal: -lose weight-

diet: isopure low carb and those ready-made salads from safeway. santafe and asian are my favorite.

shakes at 7:30am, 10am, 2pm 5pm and 8pm.
salads are lunch and dinner, 1pm and 9pm.
~a ton of water~

today's axe-attack:
25m cardio, heart rate was high 150s low 160s.

4x 25 crunches, the kind with the 6lb ball between my knees, not letting my ankles or shoulders touch the floor. 5 second pause at 15, 20 and 25. Knees touched elbows on full exhale, or it didn't count.

supersetted with 4x 1minute planks. is it just me, or does time seem to slow down when one is in a plank?

chest: *all chest workout was done shoulders down, chest out, or the rep didn't count* (same with triceps)
2x 8 135lb incline BP
superset w/
2x 8 100 tricep push down things. it's a machine I sit in, and push the weights down using my triceps.

2x 8 90lb flat BP. this wasn't on a bench, it was on a sitting machine, like rowing but instead of pulling, I was pushing.
superset w/
2x 8 90lb tricep push downs.

2x 8 90lb butterflies
superset w/
2x 8 70lb tricep push downs.

concluded with 10m cardio.

04-19-2007, 01:33 AM

But why the split routine?

04-19-2007, 08:48 AM
when you say split routine, what do you mean?

04-21-2007, 06:00 PM
Friday's work out:

Back, Biceps and Shoulders

last night I decided to do cardio after the weights. What reading I've done recently has been saying a lot about growth hormones happening more when the workout is started with weights instead of cardio.

Lat pull downs 130 6x4sets
DB curls 15lbs 6x4sets (1 set = 6 reps one arm, while holding the weight at half way with the other, keeping it flexed, and then 6 reps on the other arm)

close grip pull downs 120 6x4sets
supersetted with
DB curls 15lbs 6x4sets

rotary lat pull down machine 130 6x4sets
supersetted with
reverse curl machine 30lbs 6x4

i took a break by doing some 45lb plate raises. I don't know what this excersize is called, stand with back against the wall, lift a plate out in front of you, so you can see through the hole in the center, count to two and lower it slowly - works the delts.
dropped it to 35lbs 6x2sets

latt raise 100 6x2sets
machine curls 60lbs 6x2sets

30min cardio

tonight is abs and wheels.

04-21-2007, 08:12 PM
Nice work again.

When I say split routine, youve split your routine! So chest on one day, back on te other.. legs on this, blah blah blah.

You wanna see some real growth, punch in Bill Starr 5x5 into google. You train your entire body 3 timesa week. and you squat every session... thats guarenteed growth.

Thats just my recomendation. I think youll see much better progress.

Splits were designed by bodybuilders who wished to maintain certain body parts while bringup up others. You want to bring up everything, Full body training is better suited to that.

04-21-2007, 11:02 PM
I'll check out Bill Starr 5x5 thing (already openned in another browser, looks like a good deal of reading).

as for my split (aka, workout regime?) I was doin M: back and biceps, W: chest and tri, F: legs and abs. I was doing this routine with 30min of cardio (hr-140s) for two months, when progress seemed to slow way the hell down. By progress, I mean weight loss and getting in shape. I found I was yawning in the middle of my work out, exhausted - to include lowering the weight I was working with, even lighter than the week before. Up to this point, I had done some light reading (muscle and fitness wrag and a bit of internet) and realised my diet needed some attention.
I'm not ok with starving and but I am ok with cutting out fast food, soda and candies. I wasn't taking in NEARLY enough water. And as it is, I'm still not getting "enough" sleep.

my split now is a little more spread out and rotating, no more routine work out. I've been reading that the more variant I put in my workout, the better results I'll get. My body shouldn't acclimate to the workout switch up - but we'll see how my progress goes.

I weigh and measure at the first of the month.

I'm not focused on growth and increasing the weights at this point, right now I'm keeping an eye on my heart rate and keeping it constant - which is why I throw in the supersets. 140 while I'm working out, 160-170 during cardio.

since I've changed things up, I've been eyeballing improvments in the bathroom mirror. The scale and fat pincher will tell the tale here soon.

Oh, I now work out 4 days a week instead of 3, and I try (see: I need help getting up and running at 5am six days a week - any input?) to cardio before breakfast/work.

today's workout:
legs, abs and shoulders

bicycle 2min, resistance 7 for the first min, 8 for the second. RPM higher than 100
2min, 8 to 9
2min, 9 to 10
2min, 9 to 10
plank 1min x4

prone leg curl, 100lbs 6x4
plank 1min x2
6lb ball between my knees crunches 25 x2

lunges, 20 x2 (leaned back for good posture, shoulders down - next week I'll add 5lb DB)
plank 1min x2

bent over leg curls, 50lbs - 6 x2 (one set = 6 reps per leg)
superset standing calf raise, 10 x2 (one set = 10 reps per leg)

now, I don't know what this is called: I held a 35lb plate in each hand, stepped up on a bench with one leg and without letting the other leg touch the bench brought it up to waist height for two seconds, then retracted back the same way I went up. I would do this again with the alternating leg. Which completed 1 rep.
15 x4

superset, shrugs 20 x2
standing calf raise 20 x2

10m of cardio, I was quite pooped.

04-21-2007, 11:20 PM
My point reamins, for cutting purposes as well, a full body imo would be better.

Rather then thrashing a group of muscles once a week you STIMULATE your enite body 2 times a week. YOu can still make strength gains AND lose weight provided your diet is in check.

Read the whole thing, and give it a shot , might be worth your time. Even if you cat get stronger... your goal is fat loss here, so you can still use the general excersises selection scheme.

04-23-2007, 10:22 PM
had a great workout today, brought my son along with me. :) Because he's only 8, he mostly did pushups, sit-downs (aka squats), jumping jacks, planks and crunches. in some cases, I let him use a 5lb DB (curls and tricep overhead extensions).

The workout:
Monday, Week 2

10lb Squats x15
135lb Bench Press x15
100lb Leg curls
90lb Overhead Press (with 2x 45lb DB) x15
100lb Leg extensions x15
130lb Seated rows x15
150lb Leg press x15
50lb Palm-in curls (with 2x 25lb DB) x15
90lb Standing calf raise x15
90lb Shrugs x15
70lb Tricep row push downs x15

25x crunches

15 minutes of cardio

04-27-2007, 09:59 PM
friday's workout

10lbs x10 squats (would've been 15 reps, was only 10. stupid hip flexor strain)
145lbs x15 bench press
120lbs x15 leg curls
90lbs x15 over head press
120lbs x15 leg extensions
130lbs x15 seated rows
115lbs x15 leg press (15reps per leg, individually)
50lbs x15 palm out curls
100lbs x15 standing calf raise
100lbs x15 shrugs
80lbs x15 tricep row push downs
8lbs x15 crunches (8lb ball between my knees, feet/shoulders don't get to touch the ground, elbows touch the knees and 5 count hold at 5, 10 and 15)

10min cardio - high intensity

Seriously, how long does it take a muscle strain to heal? My hip flexor strain happened on easter. I took motrin for three days straight, 3 pills every 4 hours. It felt totally fine - till I shot up from my 10th squat.

04-29-2007, 11:42 PM
-crunches x25 w/8lb ball
20lb - squats x15
-superset crunches x25 w/8lb ball
150lb - bench press x15
-plank 1minute
120lb - leg curls x15
-alternating bicycle crunches
70lb - overhead press x15 (all this time, it's been 70lbs. 35x2 doesn't equal 90. jeez.)
130lbs - leg extensions x15
140lb - seated rows x15
145lb - leg press x15
60lb - palm in curls x15 (big jump on these, very hard to do - but I did it!)
110lb - standing calf raise x15
110lb - shrugs x15 (I go straight into these from doing the standing calf raises.)
160lb - tricep row push downs x15 (been doing the math wrong on these as well)

15minutes of medium cardio

04-30-2007, 09:26 PM
25m high intensity cardio

I think the last time I had my bodyfat checked was around the first.

from 29.6% down to 28% even.

was at 280lbs, am down to 276lbs.

...still 6'4. :P

Rather frustrating. Is 1.6% bodyfat loss in a month decent? I don't know. The fact that I'm only 4lbs lighter is discouraging. I need more cardio it would seem.

05-02-2007, 11:40 PM
ok, changed up my work out routine, again...

started off with 30 minutes of medium/high cardio.

bench press
120x12, 130x10, 130x10, 140x8, 150x6
1minute plank between each set.

barbell curl
60x12, 70x10, 70x10

machine chest flies
120x12, 130x10, 130x8 then held it for 30 seconds x2.

DB concentration curl
30x12, 30x10, 30x8, 30x2

machine incline chest press
120x12, 120x2, got the 120 up there and held it for 30 seconds x3

standing tricep push downs
60x12, 70x10, 70x10
(last week I was on a cable machine with 2 pullies. I didn't notice that last week.)

finished with 5 minutes of light cardio.

legs and back tomorrow.

05-04-2007, 03:02 PM
Man it's hard to resist the urge. I'm glad it's gratifying when I over come it though.

Urge = burger king sounded really good.
Beat the urge = 2 cups of mixed salad w/ half a bag of tuna - no dressing.

Score: Fastfood: 0, Axe: 1

Last workout was great. I can still feel it in my chest. :D

didn't get to do legs last night, family stuff got in the way. So tonight will be legs and back.

05-06-2007, 12:06 AM
30m oliptical, alternating interval, med 1minute, high 2minutes
cycle, very high intencity 2minutes x4 w/ 1 minute planks between these sets.

bent over row
110x12, 120x10, 120x10, 130x8, 140x6, 140x3

lat pull down
110x12, 120x10, 120x10

arnold press
db 30lbx12, db 30x10

military press
bb 70x10

side lateral raise
15x12, 15x10, 20x5, 20x5

front lateral raise
bb 70x8

90x12, 100x10, 100x10, 110x8

leg press
115x12, 130x10, 130x10, 145x8, 160x6 (I never knew I was capable of making sounds that came out of me douring that last set...)

leg extensions
100x12, 115x10, 130x10, 130x10, 145x6, 145x6 (I was getting dizzy on the last two sets here)

leg curls
90x12, 100x10, 100x1 30second hold, 100x1 30second hold.

05-06-2007, 12:31 AM
C'mon man...wheres the squattage?

Congrats on the bf loss...keep up the good work.
Tip: Use a sauna, if possible.

05-06-2007, 01:33 AM
WW: Thank you. I know I'm capable of cutting more than that, so I'm fitting more cardio in than I did last month. Everywhere I read, cardio is best to do post-workout bright and early in the morning (or on an empty stomach, no food for three hours). But at a caloric deficit along with the fierce asswhoppin I do on the floor, I have no energy come post workout.

Squats will be in the next leg workout, to alternate the leg press. Also, those lat pulldowns were back. Next week will be modified chin ups. No routine to the routine, as it goes.

I hadn't thought of the sauna before. My gym has one, so I should use it afterall.

05-09-2007, 01:18 AM
30 minutes of cardio, HIIT

bench press
120x12, 130x10, 130x12, 150x8, 160x6

machine chest flies
120x12, 130x10, 130x8, 140x3, 140x1 30 seconds, 140x1 30 seconds

barbell reverse curl
60x12, 70x10, 70x10

barbell curl
70x2, 70x2

concentration curl, resistance
35x5 on each arm, twice - let it down nice and slow, 10 second count from top to bottom.

incline bench press
115x12, 130x10, 145x10

standing tricep push downs
70x12, 70x10, 80x7, 80x1 30 seconds, 80x1 30 seconds

05-09-2007, 01:33 AM
You won't read ME saying to do cardio on a three-hours empty stomach!

Now, have you read "How to do Cardio, if you must!"? Link is in my sig, and some diet info as well.

Regarding cutting, I urge you to read Joel Marion's "Ripped, Rugged and Dense" - high rep work sucks for cutting. Keep your workouts short and heavy. I cut using an abbreviated version of Baby Got Back - total sets for the whole workout are under 20, workout takes me about 45 minutes.

The growth hormone thing is overrated. Just keep the iron on the bar, diet properly and toss in a little strategic cardio - AFTER weights, never before!

Good luck!

05-09-2007, 09:16 AM
I have the page openned and begun reading it, at work. I will finish reading it through (you're a great writer by the way) and I will look for J. Marion's literature.

I'm also reading through the "best of nutrition.." link list by the Hulk.

...I have read enough on these boards to recognise the insane depths to which your knowledge and experience goes. I will heed your advice and modify my workout accordingly. :)
Thank you!!

05-09-2007, 09:45 AM
Ripped, rugged and dense ... (http://www.t-nation.com/readTopic.do?id=459419)

PS - thanks for the props. :)

05-09-2007, 03:12 PM
this afternoon's workout is going back and forth to the dictionary to the articles I've been reading.

Actin: a globulin that is present in muscle plasma and that in connection with myosin plays an important role in muscle contraction.
Hypertrophy: excessive growth or accumulation of any kind.
Mitochondria: an organelle in the cytoplasm of cells that functions in energy production.
Myogenic: giving rise to or forming muscular tissue.
Myofibril: a contractile fibril of skeletal muscle, composed mainly of actin and myosin.
Myosin: the principal contractile protein of muscle.
Neurogenic: originating in a nerve or nerve tissue.
Proliferation: the growth or production of cells by multiplication of parts.
Sarcomere: One of the segments into which a fibril of striated muscle is divided
Sarcoplasm: the cytoplasm of a striated muscle fiber.
Striate: to mark with striae; furrow; stripe; streak.

05-09-2007, 10:38 PM
If this helps, the way I think about the whole sarcomere/sarcoplasm hypertrophy thing is as follows. It's grossly over-simplified, but it'll do.

The sarcomere is the contractile portion of the muscle.
The sarcoplasm is everything else.

The sarcomere is the part that makes you strong - the more you have, the more you can lift. It is stimulated with the heavy, low-rep stuff. Sarcoplasm responds to the higher-rep-range "pump" training.

Think of the sarcomere as the real estate, and the sarcoplasm as the amenities; the plumbing, roads, electrical ... On a bulk, you build land, then need more amenities, so you build that, which brings you farther into the real estate, so you can build more land ... this is the nature of periodized training. .. Now a cut is a deficit. On a cut, you don't go building new roads. You might not even have enough to maintain that stuff. You just want to maintain the real estate.

This is likely wrong in more ways than I can imagine, but the analogy helped this math geek make sense out of Marion's article.

05-10-2007, 01:50 PM
cool, I think I get it.
I'm more a computer geek than a real estate agent, but I still dig it. :)
(no pun intended)

workout last night:

seated cable row
180x5, 180x5, 180x4, 180x4, 180x4

side lats (when I do these, I take the weights above the shoulders, to the 45 degree range, hold it for a sec, then let them drop sloooow)
40x5, 40x3, 40x3, 40x3, 40x2

shrugs (I need to up my weight on these, 140 is clearly not my 5RM)
140x5, 140x5, 140x5, 140x5, 140x5

lat pull down, rear
180x5, 180x5, 180x4, 180x4, 180x4 (was almost 3, but I cranked out 1 more)

squats (knees did't go in front of my toes, butt was out, back was straight, shoulders were down, chest was out - the DBs went to middle of my shins)
60x5, 60x5, 60x5, 60x5, 60x5
~I also did a few lunges with 60lbs. I'm getting much less clumbsy at my lunges as of late.

Leg ext
160x5, 160x5, 160x5, 160x5, 160x5

leg curl
I felt something that didn't feel right. I didn't want to hurt myself, so I laid off the hams for this work out.

machine shoulder press
150x5, 150x5, 150x2, 150x1, 150x1

15minutes of medium/high cardio.

Totals Cal: 2463 Fat: 98 Carb: 166 Prot: 247

05-10-2007, 02:17 PM
.. Now a cut is a deficit. On a cut, you don't go building new roads. You might not even have enough to maintain that stuff. You just want to maintain the real estate.

This is likely wrong in more ways than I can imagine, but the analogy helped this math geek make sense out of Marion's article.

So I want to eat to maintain my current muscle (undeveloped land), work out low reps heavy weight to get stronger during this period (work on developing the land I have) - instead of (unintentionally) trying to gain mass with med weight and high reps, since I'm not eating to compliment that workout regime in the first place.
Then do the cardio post work out (to pave the roads that have been build and littered with debris) to lose the fat.

...(basically) right?

05-11-2007, 12:38 AM
Current muscle = developed land. You just want to maintain that, keep it sticking around. Low heavy reps do this.

Sounds like you have a close enough grasp of this to get to where you want to go.

Good luck!

05-11-2007, 10:44 AM
last night was a rest day.

I'm getting crap for sleep. I'm lucky if I can get to bed by midnight, wake up hit and miss through the night and then wake up for good around 6/7ish.

ps: thank you for all your input/guidance Built!

Totals cal: 2455 fat: 81 carb: 147 prot: 295

05-12-2007, 12:07 AM
bench press
195x5, 180x5, 180x3, (180x2, 180x2), (180x2, 180x1)

cable push downs
100x5, 100x4, 100x5, 100x2, 100x1 5seconds, 100x1 5seconds

BB curl
50x5, 50x5, 50x5, 50x5, 50x5

machine chest flies
175x4, 160x5, 160x4, 160x4, 160x4

db kick back
35x5, 35x4, 35x4, 35x3, 35x3

db concentration curl
30x5, 30x5, 30x5, 30x3, 30x3 (30x10 negatives)

machine incline bench press
110x5, 110x5, 110x5, 110x5, 130x5

calves and shrugs - held for 5 seconds at the top on each rep, next time will hold 2x as long when doing calves.
114x5, 114x5, 114x5, 114x5, 114x5

Totals cal: 2322 fat: 69 carb: 169 prot: 270

05-12-2007, 12:12 AM
Kickbacks ... hmmm <wrinkles up nose>

Please don't do behind the neck pulldowns either. I'm seeing WAY too much concentration and machine work.

05-12-2007, 12:27 AM
Yeah, I just got done reading a post by WW and am currently reading up on machines in general as a workout tool... A stabilizer muscle is another muscle not part of the main exercise, that is used to assist the main muscles, right? From what I'm reading, machines take those extra muscles work out of the equation... so I'm going to stay away from machines and start looking to modify my routine around the other side of the gym.
Besides, walking back and forth felt kind of, I don't know... wrong.

as for kick backs, I hold it while it's up there, but if it's not so good, I can do french press instead - no problemo.

Mr. D
05-12-2007, 12:29 AM
Also before you follow any or all of westside warriors advice do some research. I think the kid means well most of the time but...

A sauna will do nothing for you in terms of fat loss. You might sweat off a few pounds but guess what happens when you drink water?

05-12-2007, 12:31 AM
Couple tips here - think "movement patterns" rather than "bodyparts". And stick with heavy compounds for the base of your workouts. This means multi-joint movements: squats, deads, cleans, chins, bench. Do those, and you won't really need much in the way of concentration work anyway.

Mr. D
05-12-2007, 12:36 AM
any thought to doing full body routine 3x a week?if that sounds boring to you then you can vary reps or exercises that do same thing.

Read paul stagg or Anthony's stuff.

Its all compound movements, all the time.

05-12-2007, 12:39 AM
killer, I'm all for it.
What are the full names of the abbreviated exercises and where can I find detailed info on correct form?

This is my key consern when working out - in general. Proper form. The last thing I need to do is hurt something because I was ignorant.

05-12-2007, 12:43 AM
Tethax, this is one of my favorite sites for form:

Play the vids for back squat, barbell romanian deadlifts, chinups (note he doesn't go wider than shoulder-width), good mornings (note that the bar goes straight up and down in a line, hips go back, then forward...

05-13-2007, 12:54 AM
chin ups > cable lateral pull down, palms in
180x5, 180x5, 180x5, 180x5, 180x5 (time to move it up to 190, maybe 200)

bb standing shoulder press
(50x5) 60x5, 60x5, 60x5, 60x5, 60x5

db lunges (I figured 1 rep was left leg lunge, right leg lunge)
60x12, 60x12, 60x12, 60x12, 60x12

bb RDL
(60x5) 80x5, 80x5, 80x5, 80x5 - I stopped, I was feeling uncomfortable in my lower back. Is this normal?
I reviewed the video - immediately realised my error. I was bending down too low. Next time I try these I'll bend down, not so low. I was trying to keep the exercise in my hips instead of my lower back - this was my main focus when trying these out for the first time. I'm sure I can do heavier than 80lbs. Since this was my first time, I wanted to be careful.

db Squats
80x5, 80x5, 80x5, 80x5, 80x5

10 minutes of cardio on the stairs.

ps: I'm going to bring 5ish workouts to the gym, 4x a week. 2 on, 1 off. I was using the intermediate workout log ( from Flex (http://www.flexbodybuilding.com/intermediates.html)) to give me a general direction as to what to work out on which days.
I've tried whole body work outs, but I didn't feel like I really worked out the next day. I could try to go back to a whole body work out, but then I'm only doing 20 to 30 sets per session. Time is a luxury I don't have as of late. =/

sucked today. I'm sure I was way under 2000cal. Took the kids to a movie and the traffic on the way home... long story short, I'm going to do better tomorrow.

Happy Mother's day!

05-13-2007, 01:15 AM
20-30 sets?

I do 16-20 sets on a good day!

Have you looked at baby got back? You might like it.

05-13-2007, 01:56 AM
well, i've always been a work-horse. Once I set my mind to doing something, precious few things can stop me. Slow me down maybe, but not often stop me.

...I wonder if my terminology is right.

a rep = 1 complete movement in an exercise, from start to finish.

a set = any number of reps done one after another without a break.

I learned early on not to rush my reps, not to use body english and to execute them slowly, and the return should (generally) take twice as long as it took to get there. IE: 3 count to get to the top of the curl, 2 second count hold, 6 second count to return. It wasn't long after I started working out in this manner, that I realised the work was in the resistance, on the way back in this example.
~Is this good practice? I mean, in general?

I will check baby go back after I'm done posting. I've seen it copiously referenced and praised through out the board. :)

05-13-2007, 02:00 AM
20-30 sets?

I do 16-20 sets on a good day!

Have you looked at baby got back? You might like it.

Well, whatever you do, I agree that you would benefit from something pre-made. I think you'd like BGB as well.

I've also had great success from Starr's 5x5. It's very simple, and all it really involves is squats, bench, deadlifts, and rows. That's worth a look too.

All this machine work and isolation movements aren't completely useless, but nowhere near as effective as compound movements. Compounds take less time, and work many more muscles.

You're right about machines taking away the benefit of using the stabilizer muscles. That goes for Smith Machines too, which are basically just barbell machines. Use a barbell and/or dumbells any time it's possible.

05-13-2007, 02:03 AM
well, i've always been a work-horse. Once I set my mind to doing something, precious few things can stop me. Slow me down maybe, but not often stop me.

...I wonder if my terminology is right.

a rep = 1 complete movement in an exercise, from start to finish.

a set = any number of reps done one after another without a break.

Yes, you're correct in your definitions :).

As far as being a work-horse, that's great. It's a good thing to have in this game.

However, it's not always beneficial. Too much work can actually be detrimental and slow, or even stop, progress. This is just one sport where less is more.

05-13-2007, 11:41 AM
so far this month, my routine has changed so many times, it really doesn't matter at this point, rofl. I am going to give BGB it's run however. I'm going to start it on monday, and continue it through the end of this month before switching up again. I need to stick with something so I can see what is working and what isn't. As it is, I've been able to add a few more reps or a few more pounds at every work out... so I know I'm doing something right.

I've googled starr's 5x5 and have been unable to find this legendary routine. A link would be most appreciated. :)

the RDL is being recognized this morning. Through pain one knows one is alive. My lower back didn't hurt so bad, but there was still residual uncomfort. My hams and glutes, however, wow.

What is a Smith machine?
after googling/images > smith machine.... I thought that was a power cage? What am I not seeing?

05-13-2007, 12:16 PM
Smith machine - the bar is trapped in a track. In a power cage, well, it's just a frame. The Olympic bar is free.

Glad you discovered your hamstrings!

You saw the sample workout at the end of BGB, right? You'll note there's 5x5 work built right into it.

05-13-2007, 04:01 PM
I really like what I'm reading on the guideline workout buffet, pick and choose which ever one I want on that day, give it a 5x5 and grow. I can switch it up every other week to keep the workout from getting boring.

I read through the sample work out as well, this was where I bumped into my first question:
What's the difference between a Rack Pull and a RDL?

I would have more questions I'm sure, but I keep getting distracted by the pic at the bottom of the sample work out.
If I may be as so bold as to say, Built is hotter than an over clocked cpu with a broken fan. Yes, I'm a computer geek. Deal with it. :)

05-13-2007, 06:29 PM
I really like what I'm reading on the guideline workout buffet, pick and choose which ever one I want on that day, give it a 5x5 and grow. I can switch it up every other week to keep the workout from getting boring.

I read through the sample work out as well, this was where I bumped into my first question:
What's the difference between a Rack Pull and a RDL?

Both work the entire posterior chain - just with different emphasis.

RDLs start as low as you can go without losing the arch in your back, you stick your ass waaaay back, and the primary movers are the hamstrings.

Rack pulls start higher up, and are basically the top half of an off-the-floor dead. Because they start up high, you can move a LOT of weight. You won't feel these as much in your hams as you do the RDLs, even with the heavier weight.

I do them this way because when I do off the floor deads, my form rocks - which means I get bleeding shins every damned time. This is my wimpy-ass workaround.

Built is hotter than an over clocked cpu with a broken fan.

Blogged! (http://builtblog.wikidbody.com/category/false-immodesty/)

05-14-2007, 10:54 AM
yesterday was a rest day.

calories wern't too bad. Hard to keep track on the weekend - taking care of the Tethlings is a higher priority afterall.

I made some amazing seafood pasta last night.

scallops (the yummiest of mollusks, Imho) sauteed in olive oil, then cut into 1/8ths - after removing the scallops from the heat, I added another Tbl of oil to the pan and threw the garlic, crab and shrimp in to give it a singe, also to share the flavah.

Flavah: Similar to flavor, only cooler.

the Alfredo di aglio: started off by burning up some onions and garlic in buttah, threw in the heavy cream, parmasan, some more parmasan, and just to be safe, a little more parmasan. salt to flavor. did I mention the parmasan?

Wheat rotini noodles. Spaghetti noodles are fine, I guess. But the ritoni spirols are great for grabing and holding onto the alfredo sauce and since I love alfredo sauce, this is a good thing.

woulda done some greenbean almondine, but I settled for a nice caesar salad instead.

05-17-2007, 09:00 AM
DB Row
140x5, 140x5, 140x5, 140x5, 140x5

BB Row
155x5, 155x5, 155x4, 155x4, 155x4

sit cable row (PR: 190x5 sets)
190x5, 190x5, 190x4, 190x3 (190x2), 190x4

DB Chest Flies
90x5, 90x5, 90x3 (90x2 neg), 90x2 (90x3 neg), 90x2 90x2

Incline Press
90x5, 90x5, 90x5, 90x5, 90x5

Bench Press
180x5, 180x2 (180x1), 160x1, 150x20 seconds, 150x20 seconds

375x5/5/5, 375x5/5/5, 375x5/5/5, 375x5/5/5, 375x5/5/5, 375x5/5/5

in each 5 my feet were placed differently. Feet pointing out, straight and then in. Held for a three count at the top, motion was slow and smooth.

on a side note, I'm not so good at math when I've been working out. I'm sure it will become second nature after a while, but adding 15+45+45+25+25 seemed rather daunting at the time.