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Howard 9
04-19-2007, 06:53 PM
After about 7 months of weight lifting I decided to start BGB. So with a new routine I decided that I would keep a log, something I have wanted to do but I never got around to it. Now is the perfect time since I am now starting a new routine.

Some reasons I decided to go to BGB are...
1. I was getting bored with my old routine
2. I felt like after 7 months I had progressed as far as I would go with the routine. I could already see the results slowing down, although some of that can be blamed on no longer having the same newb gains I had before.
3. I felt like there was just too much volume in my old routine and about midway through my workout I did not have enough energy to give 100% effort on lifts.
4. I have heard some great things about BGB.

Right now I am not sure whether to keep bulking or to cut. My real dilema is I am 6-0 195ish but not jacked but not fat. I really have no clue where all the weight went. I have always had a small gut (not big though my waist is 33ish) even when I was 155. Now at 195 it does not look any bigger. I don't look any fatter, but I have certainly not gained 35 pounds of muscle. I am worried if I cut right now I will lose muscle since I have always had the gut, guess you could call my skinny fat when I started, but if I bulk anymore I might start to actually get fatter. So right now I am just maintaining my weight.

Here is my BGB routine:
Wednesday:
Flat BB Bench…5x5
DB Incline Bench…3x8
T-Bar Rows…3x8
Seated Cable Row…3x8
Calves
Weighted Sit Ups

Thursday:
Squats…5x5
Lunges…3x10
SLDL…3x8
EZ Bar Curl…3x10
Hammer Curl…3x8

Saturday:
Lat Pulldowns…3x8
Hammer High Rows…3x8
Seated DB Press… 3x8
Side and Rear Laterals…3x10
Shrugs...3x8
Calves
Weighted Sit Ups

Sunday:
Deadlift…5x5
Leg Curl…3x10
Front Squat…3x8
Dips…3x10
Skull crushers…3x10

Howard 9
04-19-2007, 07:02 PM
Here are my stats from when I started to now.

08/01/06 (start)
---------------------------
Arms: 12.25
Forearms: 11.75
Waist: 32
Chest: 37
Weight: 155 LBS
Bench: 85x8
Squat: Not even sure on this, I was doing like quarter squats like a moron for awhile and then I started to ATG about 5 months ago at 135 and worked up from there
Deadlift: Just started DL about month and a half ago


04/18/07 (now)
---------------------------
Arms: 14.5
Forearms: 12.5
Waist: 32
Chest: 40.5 (really seeming to have some trouble with this)
Weight: 195 LBS
Bench: 155x8
Squat: 225x8 (progress in this the past 2 months has been futile)
Deadlift: 260x5

I don't know how great I have been progressing, I have certainly seen people progress much better than me. The thing is though although I want to be big, I don't even go to the gym for that as much as just loving to lift. At first you go like it is a chore, but I love going to the gym. I am focused obviously on getting bigger, but overall I love going to the gym. I always thought it was wierd how someone could get addicted to lifting, like some of my friends, but now I get it.

Howard 9
04-19-2007, 07:12 PM
Day 1 (4/18/07)

I actually started this routine yesterday, but I was too tired and it was too late to come on here and start this log.

Workout time: 45 mins
Weight: 193 LBS

Flat BB Bench 5x5
160x5
160x5
160x4 (think I could have pushed 5 but had no spot)
160x4
160x4

DB Incline Bench (25 degree angle at most) 3x8
60x8
60x8
60x6 (crappy)

Bent Over Rows (decided to switch to T-Bar rows from now on cause I seem to suck at form on these) 3x8
125x8
130x8
135x8

Seated Row 3x8
135x8
135x8
135x8

Seated Calf Raise 3x10
90x10
90x10
90x10

Abs 3x10 with 35 LB plate.

Notes -- I was pretty pleased with the first workout. Like I said though I really seem to suck at Bent over rows so I think I will go with T-Bar Rows from now on. It felt really strange though to not workout my whole upper body like I use too. But on the other hand it felt good to have all my strength for every excercise.
Post workout shake:

<Protein Shake: 1067 cals, 81g protein, 50g carb, 48g fat
Skim Milk (2 cups): 180 cals, 16g protein, 26g carb, 0g fat
Olive Oil (1 Tbsp): 120 cals, 0g protein, 0g carb, 14g fat
Whey (2 scoops): 266 cals, 50g protein, 10g carb, 2g fat
Banana: 121 cals, 1g protein, 31g carb, 0g fat
PB (4 Tbsp): 380 cals, 14g protein, 14g carb, 32g fat>

Howard 9
04-19-2007, 07:18 PM
Day 2 (4/19/07)

Workout Time: 50 mins
Weight: 193.4

Squats 5x5
225x5
225x5
225x5
215x5
215x5

Lunges 3x10
135x10
135x10
135x10

SLDL 3x8
135x8
135x8
135x8

EZ Bar Curl 3x8
75x8
75x8
75x8

Cable Curl
120x8
115x8
115x8

Notes -- I felt like **** on the squats today, for some reason my lower back jus feels so weak when I do them. I think I could do more weight it just seems my lower back can't handle it.This was my first time ever doing SLDL and they kicked my ass. And the thing is I think I could have done more weight but I was more or less just testing the waters on them. They are way better than leg curls though and I thank those who suggested them when I originally posted my routine about a week back. I also did lunges for the first time in awhile as I had gotten lazy and gone to stuff like leg extensions. They kicked my ass as well. I was sweating up a storm by the time I got to biceps.

Post workout shake:
<Protein Shake: 1067 cals, 81g protein, 50g carb, 48g fat
Skim Milk (2 cups): 180 cals, 16g protein, 26g carb, 0g fat
Olive Oil (1 Tbsp): 120 cals, 0g protein, 0g carb, 14g fat
Whey (2 scoops): 266 cals, 50g protein, 10g carb, 2g fat
Banana: 121 cals, 1g protein, 31g carb, 0g fat
PB (4 Tbsp): 380 cals, 14g protein, 14g carb, 32g fat>

Howard 9
04-21-2007, 06:06 PM
Day 3 (4/21/07)

Workout time: 1 hour
Weight: 195.2 LBS

Seated DB Shoulder Press 3x8
55x8 (new 8RM)
55x6
55x5

Reverse Pec-Deck 3x10
82.5x10
82.5x10
82.5x10

Side Laterals 3x10
15x10
20x10
20x10

Shrugs 3x8
245x8
245x8
245x8

Standing Calf Raises 3x10
295x10
295x10
295x10

Lat Pulldowns 3x8
135x8
135x8
135x8

Hammer Strength Pulldown 3x8
140x8
140x8
140x7

Weight Sit ups 3x10 (35 LB plate)

Notes -- Felt way stronger getting to do DB Shoulder Press without doing anything before it. For some reason though with that excercise I lose my strength very quickly by the 2nd or 3rd set. The 1st set I always bang out easily, but for some reason 2nd and 3rd not so much. I also did some forearm work with wrist curls and reverse curls. In the beginning of BGB I was worried about not getting enough bicep work, but I could feel my biceps gettin worked pretty good with the back work. Still worried about lack of chest work though. This workout will defintely be my longest out of all of them.


Post workout shake:
<Protein Shake: 1067 cals, 81g protein, 50g carb, 48g fat
Skim Milk (2 cups): 180 cals, 16g protein, 26g carb, 0g fat
Olive Oil (1 Tbsp): 120 cals, 0g protein, 0g carb, 14g fat
Whey (2 scoops): 266 cals, 50g protein, 10g carb, 2g fat
Banana: 121 cals, 1g protein, 31g carb, 0g fat
PB (4 Tbsp): 380 cals, 14g protein, 14g carb, 32g fat>

Built
04-21-2007, 07:06 PM
In issue four of get built I discuss ways to add more chest work into that split. Read it to see if any of it fits you.

Can you do chins at all?

Howard 9
04-21-2007, 07:13 PM
In issue four of get built I discuss ways to add more chest work into that split. Read it to see if any of it fits you.

Can you do chins at all?
Thanks, I didn't even know that you had a "get built" site. I am reading it now.

Do chins count if you got your palms facing towards you or atleast sideways, cause then I can do like 10 for about 3 sets. But with palms out I can barely do any.

TwiloMike
04-21-2007, 07:14 PM
I was about to ask the same thing: chins or pullups. I'd work them in instead of the lat pulldown.

Howard 9
04-21-2007, 07:18 PM
Hey I just read something that kinda concerned me you said


• Upside: I use BGB for my maintenance and cutting, so doing a block specialization like this gives me a break from my usual training – sometimes a short little shake-up with a very different structure is all you need to get things moving.

Does that mean BGB is not good for improving strength?

Also I read your article, but do you think I could just add some cable crossovers on sunday?

Howard 9
04-21-2007, 07:19 PM
I was about to ask the same thing: chins or pullups. I'd work them in instead of the lat pulldown.

Whats better for lats?

TwiloMike
04-21-2007, 07:20 PM
BGB is great for improving strength: every 5x5 is a strength geared movement. You can use BGB toward any goal. The difference will come from your diet.

TwiloMike
04-21-2007, 07:21 PM
Whats better for lats?

Pullups: palms away from you. It engages the bis less, forces the lats to do more work. If for you that is the weak movement (you said you're pretty strong on chins), work on getting better with pullups.

Howard 9
04-21-2007, 07:23 PM
Pullups: palms away from you. It engages the bis less, forces the lats to do more work. If for you that is the weak movement (you said you're pretty strong on chins), work on getting better with pullups.

If I can only do about 4 or 5 should I do the rest on lat pulldowns or something so I still get 8 reps in?

Built
04-21-2007, 07:31 PM
No no no! You'll get better at chins from doing chins! Do 'em as 5 sets of 4 or 5. Do 'em as jump chins, or self-assist by standing on a chair to get to "up", then do the negatives.

Howard 9
04-21-2007, 07:39 PM
No no no! You'll get better at chins from doing chins! Do 'em as 5 sets of 4 or 5. Do 'em as jump chins, or self-assist by standing on a chair to get to "up", then do the negatives.

Ok, thanks for all the help.:bow:

Built
04-21-2007, 07:41 PM
Good luck - drop me a line anytime. :)

Howard 9
04-22-2007, 05:53 PM
Day 4 (4/22/07)

Workout time: 1 hour
Weight: 193.8

Deadlifts 5x5
185x5
205x5
225x5
245x5
265x5 (new 5RM!)

Leg Press 3x8 (not counting sled weight)
360x8
360x8
360x8

Leg Curl 3x10
110x10
110x10
110x9

Dips 3x10
BWx12
BWx10
BW+25x8

Skullcrushers 3x8
65x8
65x8
Didnt do last set cause I forgot how much I hate skulls, did a set of Tricep Pushdown instead.

Postworkout shake: <1067 cals, 81g protein, 50g carb, 48g fat>

Notes -- I tried doing front squats but they hurt my shoulders no matter where I did them? I tried doing it with 135 and I squat normally 225 so I did not even know where to start. I had to spend 10 minutes trying to get it. I went down to 115 to see if it hurt my shoulders less but it didnt. I did 2 though. With 135 it felt like I was gonna fall over. I had my arms crossed and tried resting the bar on my delts and then sorta where the delt ends in that little crease. I think I am gonna drop skulls and replace them with something to cause I don't like them. They hurt my elbows.

Would tricep pushdowns be a good subsitute for skulls?

Built
04-22-2007, 05:56 PM
Try the Poliquin strap trick for fronts - it's how I do 'em:

http://www.t-nation.com/img/photos/06-157-training/image005.jpg
Regarding pushdowns for skulls? NO! You tried bench dips? I love those.

Howard 9
04-22-2007, 06:02 PM
Ok thanks. I have done bench dips before. But I always had my feet on the floor. Would putting feet on another bench be better?

Built
04-22-2007, 06:05 PM
I do 'em between benches with weight on my lap. Try that.

TwiloMike
04-22-2007, 07:15 PM
Notes -- I tried doing front squats but they hurt my shoulders no matter where I did them? I tried doing it with 135 and I squat normally 225 so I did not even know where to start. I had to spend 10 minutes trying to get it. I went down to 115 to see if it hurt my shoulders less but it didnt. I did 2 though. With 135 it felt like I was gonna fall over. I had my arms crossed and tried resting the bar on my delts and then sorta where the delt ends in that little crease.

If you're just trying out front squats go down to like... 95, and play with the position of the bar. I found that it rests best really high up: if you bring your arms crossed up so that the elbows are fairly high (your chin will be raised as well), the very top of your front delts will create something like a shelf where the bar can rest. Granted, as you go up in weight it may become uncomfortable, but for the weight you're playing with it can work.

Howard 9
04-25-2007, 06:27 PM
Day 5 (4/25/07)

Workout Time: 50 mins
Weight: 193 LBS

Bench Press 5x5
160x5
160x5
160x5
160x4
160x4

Low Incline DB Press 3x8
60x8
60x7
60x6

DB Row 3x8
65x8
65x8
65x8

Seated Row 3x8
140x8
140x8
140x8

Standing Calf Raise 3x10
295x10
295x10
295x10

Abs 3x10 w/ 35 LB Plate

Notes: The abs felt a lot easier today for some reason, I think Ill move up in weight on Saturday again when I do them. Was dissapointed I did not hit 5x5 on bench today, but I will blame it on running before lifting today. I did DB Row instead of Bent Over Row and will prob stick with DB row from now on. I did standing calf raises instead of seated cause some guy was on them, will just flip flop them this week. Overall, did better on some excercises and did bad on Incline.

Post workout shake same as always.

Howard 9
04-26-2007, 06:14 PM
Day 6 (4/26/07)

Workout Time: 45 Mins
Weight: 193.5

Squats (w/ belt) 5x5
225x5
225x5
225x5
225x5
225x4

Lunges 3x10
135x10
135x10
135x10

SLDL 3x10
145x10
145x10
145x10

EZ Bar Curl 3x8
75x8
75x8
75x8

DB Hammer Curls 3x8
35x8
35x8
35x8

Notes: Felt way better in this one. Used belts for Squats to target legs more since I just feel like my back is holding me back. I might start doing partial squat reps with safety pins high to get through plateua, I dont know though. Did post workout stretching to try and help prevent the soreness I had in my legs for 3 days after last time. Did some forearm work too. Overall good workout.

Same PWO as always..

Howard 9
04-28-2007, 05:46 PM
Day 7 (4/28/07)

Weight: 195.4 LBS
Workout Time: 1 hour

DB Shoulder Press:
Cause I am ******ed I accidentally picked up a 60 and 55, I could not figure out why I felt not balanced until the 2nd set lol. I still managed to do 8 reps first set, and 6 the 2nd. Then I did 6 with the 55's on third. And after I did all shoudler work did a set of 8 with 50s. Pretty much a complete disaster...

Reverse Pec Deck 3x10
90x10
90x10
90x10

Side Raises 3x10
20x10
20x10
15x10...went real slow on this set to burn em out. I really need 17.5 DB cause 15 is a tad too light and 20 is a tad too heavy.

Trap Bar Shrugs...3x10
First time ever doing them, gym just got one. It was ok, did not like havin to deadlift it up each time though.
230x10
230x10
230x10

Lat Pulldown 3x8
140x8
140x8
140x8

Hammer High Rows 3x8
145x8
145x8
145x7

Weight sit ups w/ 45 Lb 3x10

Notes: Abs were actually pretty hard cuase the plate was bigger and felt wierd. I found out that I can not do any chins at all, so I don't know what to do. I can do like 8 pullups though still. I use to be able to do chins when I was lighter. I tried doing assisted pullups but they just hurt my shoulders. I dont know what to do. Maybe weight til i can pulldown my own weight.

Crap I jus realized I forgot calfs, guess Ill do em tomorrow.

Built
04-28-2007, 07:43 PM
Are you having trouble feeling your quads for squats? If this is it, (it is for me), try front squats. You hit quads more, with less weight - I have a lower back injury, and this is my work around for it.

Howard 9
04-28-2007, 08:24 PM
Are you having trouble feeling your quads for squats? If this is it, (it is for me), try front squats. You hit quads more, with less weight - I have a lower back injury, and this is my work around for it.

Yeah I defintely do, I really dont feel anything bein worked on squats to be honest. I go all the way down though so I guess it is not really a quad excercise. I am trying to learn front squat form still. My quads feel pretty blasted after lunges though. Thanks.

Howard 9
04-29-2007, 05:01 PM
Day 8 (4/29/07)

Workout Time: 1 hour 5 mins
Weight: 193.4

Deadlifts 5x5
190x5
210x5
230x5
250x5
270x5 (new 5RM)

Front Squats 3x8
95x8
105x8
115x8

Leg Curl 3x10
110x10
115x10
115x8

Seated Calves 3x10
95x10
105x10
105x10

Dips 3xfailure (weight belt chains broken WTF)
x10
x10
x9

tri pushdown 3x10
120x10
140x9
130x10

Notes -- Two weeks of BGB in the book and I am liking the routine. My DL is the only big compound lift I have been able to improve every week it seems. Maybe I will try this ramping style with my squats and bench...I also did some forearm work. Best part of BGB so far has been being able to keep the intesity up on all excercises every session.

Post workout shake same as always.

Built
04-29-2007, 05:22 PM
I'm delighted to hear you're so pleased.

For fronts, try this if you like:
http://www.t-nation.com/img/photos/06-157-training/image005.jpg

It's how I do 'em. I can't get the grip any other way.

Howard 9
04-29-2007, 05:59 PM
Yeah, I'll need to buy some straps though. This time my shoulders didnt hurt as bad, but I dont know what will happen if I up the weight more...

Howard 9
05-02-2007, 08:15 PM
Day 9 (5/02/07)

Weight: 195
Workout time: 55 mins

Bench 5x5
160x5
160x5
160x5
160x4
160x4

DB Incline 3x8
60x8
60x7
60x6

DB Row 3x8
70x8
70x8
70x8

Seated Row 3x8
145x8
145x8
145x8

Standin Calfs 3x10
295x10
295x10
295x10

Abs 3x10 w/ 45 LB plate

Notes -- I think I did not get the 5x5 today cause I got a bruised shoulder in the front where I need it to push. It defintely was hurtin. So I am gonna move up next week to 165. I had a pretty good workout otherwise, got in got out and got my work done. Right now I feel like I am treading water though and need to decide to cut or bulk...

Built
05-02-2007, 08:25 PM
Why do either? Just recompose for a bit, try to keep your weight the same, start adding in HIIT if you're not doing it already. Enjoy your summer.

Howard 9
05-02-2007, 08:26 PM
Ya thats what I am thinkin, eat healthy with high protein but at matienence.

Built
05-02-2007, 08:30 PM
If you start adding in some strategic cardio (ie read "how to do cardio if you must and follow it for a few months) I'm thinking you should be able to increase your eats and build up one hell of a lot of mitochondrial and capillary density when it's the most fun: while NOT on a deficit.

I'm planning to use this approach for an extremely slow bulk this coming fall. I'll gain VERY little weight - like, maybe 5-8 lbs - while building up my sprints like a sonofabitch.

Howard 9
05-03-2007, 06:19 PM
Day 10 (5/03/07)

Workout Time: 50 mins
Weight: 195.6 LBS

Squats (no belt) 5x5
225x5
225x5
225x5
225x5
235x5 (NEW PR)

Lunges 3x10
145x10
145x10
145x10

SLDL 3x8
165x8
165x8
165x8

EZ Bar Curl 3x8
85x8
85x6
85x6

DB Curl (nice and slow) 3x8
35x8
35x8
35x8

Notes: Felt really awesome on squats today maybe using that belt helped me realize I need to kinda push my stomach out, but I felt awesome on it. One of my best lifting days in awhile.

Howard 9
05-05-2007, 06:13 PM
Day 11 (5/05/07)

Workout Time: 45 Mins
Weight: 194

DB Shoulder Press 3x8
55x8
55x7
55x5

Reverse Pec Deck 3x10
95x10
95x10
95x7 (lowered to 90 to finish)

Side Raises 3x10
20x10
15x10
15x10 (did last two sets slow)

Shrugs 3x10
245x10
265x10
245x10

Lat Pulldown 3x8
125x8
130x8
135x8

Hammer High Rows 3x8
150x8
150x7
150x7

Weight Sit ups 3x10 w/ 45 LB plate

Notes: Gonna move calf work to Sunday to balance it out. I don't know why I lose so much strength on DB Shoulder Press, next week I will try 45x8, 50x8, and then 55x8. I suppersetted the raises too. Lowered weight on lat pulldowns to concentrate on perfect form too.

Built
05-05-2007, 06:16 PM
Try wave loading. Google "wave loading manifesto" by Ian King. I'm fond of the intermediate double wave structure myself.

Howard 9
05-05-2007, 06:19 PM
Try wave loading. Google "wave loading manifesto" by Ian King. I'm fond of the intermediate double wave structure myself.

Thanks, I am reading it right now.

Howard 9
05-06-2007, 05:05 PM
Day 12 (5/06/07)

Workout Time: 55 mins
Weight: 196.4 LBS

Deadlifts 5x5 (no belt)
195x5
215x5
235x5
255x5
275x5 (new PR)

Front Squats 3x8
115x8
120x8
125x8

Leg Curls 3x10
110x10
110x10
110x10

Dips
bwx10
bwx10
bwx10

DB OH Extension 3x8
50x8
50x8
50x8

Seated Calfs 3x10
105x10
105x10
105x10

Notes: Did some forearm work too. Got another new PR on DL which was good. Still trying to find a good 2nd tricep excercise. This one was ok but I might do bench dips next week. Overall happy with my progress, my bruised shoulder still kinda hindered me on front squats since the weight was right on it.

Coke
05-07-2007, 06:02 AM
Way to go man with them deads and squats PR.

Howard 9
05-07-2007, 06:16 PM
CoCoa - Thanks it is nice to see them go up every week instead of every month. Now just gotta get the bench on track too.

North
05-08-2007, 09:02 AM
Way to blast those deads, my deads suck, but I still love doing them.

Howard 9
05-09-2007, 07:54 PM
Way to blast those deads, my deads suck, but I still love doing them.
Thanks, I wish I had your DL numbers though, 3 PPS will be awesome to get one day.

Howard 9
05-09-2007, 08:00 PM
Day 13 (5/09/07)

Workout Time: 50 mins
Weight: 194.8

Bench Press 5x5
160x5
160x5
160x5
160x5
160x4

DB Incline 2x8
60x8
60x7
55x10

DB Row 3x8
75x8
75x8
75x8

Seated Calfs 3x10
110x10
110x10
110x10

Seated Row 3x8
150x8
150x8
150x8

Abs 3x10 w/ 45

Notes: Improved both my rows which was good, but my bench continues to suck. Since wave loading on 5x5 has worked with my deadlifts I think I might start doing some now with the style built pointed me out too. Or something different, cause my bench pisses me off. And so does my incline, they both suck lol. I need to focus more on my diet on off days too.

Jus ordered Nitrean too, see how that goes.

Coke
05-10-2007, 05:26 AM
Hang in there dude, those are some good straight sets on the bench and overall.

Howard 9
05-10-2007, 12:16 PM
Cocoa- Thanks, I guess if it was easy to get a big bench everyone would have it lol. I'll jus keep plugging away.

Howard 9
05-10-2007, 08:15 PM
Day 14 (5/10/07)

Weight: 194.8 LBS
Workout Time: 55 Mins

Squats 5x5
235x5
235x5
235x5
235x5
235x5

Leg Extensions 3x8
230x8
230x8
230x8

SLDL 3x8
175x8
175x8

EZ Bar Curl 3x8
80x8
80x8
80x8

DB Curls 3x8
35x8
35x8
35x8

Notes: I met a guy who plays pro football and got to squat with him which was awesome, and I had felt pretty tired before that and it kinda energized me on the last 2 sets for some reason the weight felt lot lighter lol. I did Leg Ext instead of lunges cause I got a bruised knee which is kinda botherin me and I wanted to work on the tear drop part which I don't feel worked much. SLDL are starting to give me problems with upping the weight cause my back cant support it since I keep my legs straight? I don't want my back feeling like its doing much pulling, should I bend the knees?

Coke
05-11-2007, 05:55 AM
I think it's a matter of preference, just experiment with bending the knees a little on the stiffies and if you feel it in the hams more, then go for it...good leg and bicep work.

philou123
05-11-2007, 07:01 PM
Keep up the good work man.

I just got started on BGB as well, and we got pretty similar stats (im 6'2 201). Hopefully this routine allows us both to get huge.

Howard 9
05-12-2007, 12:25 PM
Cocoa - Thanks I will try bending my knees some
Phil - Thanks, I am really liking BGB I think it has helped me get out of just kinda treading water like i had been and I am starting to feel stronger every time I am in the gym. Somethign that had not been happening for about 2 months. Good luck with BGB, I will check out your journal to see how you do.

Howard 9
05-12-2007, 05:12 PM
Day 15 (5/12/07)

Weight: 196 LBS
Time: 1 hour

DB Shoulder Press 4x8x6x4x2
50x8
55x6
60x4
65x1

REverse Pec Deck 3x10
97.5x10
97.5x10
97.5x8

Lateral Raises (did single arm raises with cable, was sweet) 3x10
20x10
20x10
20x10

Shrugs 3x10
225x10
245x10
255x10
135x20

Lat Pulldown 3x8
135x8
135x8
135x8

Hammer High Rows 3x8
155x8
155x8
150x8

Edit: Forgot to add: Weighted situps w/ 45 3x10

I really liked doin the wave loading on the DB shoulder press and prob will stick with it. I also like doing lateral raises with the cable I could feel it bein worked way better. I got it off seeing some jacked dude do it about a week ago.

Built
05-12-2007, 06:15 PM
Hey, glad you're liking the wave loading. I have to try laterals with cables one of these days - it's a better way to do them.

Coke
05-12-2007, 07:28 PM
Fine back and shoulder day bro.

Howard 9
05-12-2007, 08:10 PM
Hey, glad you're liking the wave loading. I have to try laterals with cables one of these days - it's a better way to do them.

Yeah, I personally like having more tension wen I bring the arm down. Cables keep the tension the whole time. Plus I feel more in control with the cables.

Cocoa - Thanks man

philou123
05-13-2007, 03:02 PM
What's wave loading? Is it like ramping up the weight over the 5 sets?

As for my grip issue, I do use over-under grip, and it's my right hand (the over one) that just can't seem to support the weight on the 4th and 5th reps.. it's annoying cuz i feel like it's what's limiting me right now. To fix it, I started doing some reverse biceps curls on the quads+biceps day to get stronger, we'll see how it goes.

Howard 9
05-13-2007, 05:09 PM
What's wave loading? Is it like ramping up the weight over the 5 sets?

As for my grip issue, I do use over-under grip, and it's my right hand (the over one) that just can't seem to support the weight on the 4th and 5th reps.. it's annoying cuz i feel like it's what's limiting me right now. To fix it, I started doing some reverse biceps curls on the quads+biceps day to get stronger, we'll see how it goes.

Theres a link to wave loading in my journal on page 2 i think, built posted it.
Try doin farmer walks for your grip.

Howard 9
05-13-2007, 05:25 PM
Day 16 (5/13/07)

Weight : 196 LBS
Workout Time: 1 hour 5 mins

Deadlifts 5x5
200x5
220x5
240x5
260x5
280x5 (new PR)

Front Squats 3x8
125x8
125x8
125x8

Leg Curls 3x10
110x10
110x10
110x8

Seated Calfs 3x10
110x10
110x10
110x10

Dips 3x10
BWx10
BWx8
BWx8

OH DB Extension
55x8 (felt pain in my shoulder so I did CGBP for first time which was awesome)

CGBP 2x8
115x8
115x7

Notes: CGBP really killed my triceps, I think I found my 2nd tri excercise. How far apart should my hands be? I kept them on the smooth part with my pinkies barely touching the rought part. It is great to keep setting PR on DL, my grip was really givin out on the last set cause my hands were sweating.

Built
05-13-2007, 05:33 PM
Get chalk!

Nice work on the deads. PRs always feel great.

Oh, I posted that link over on philou's journal.

Howard 9
05-13-2007, 06:22 PM
Get chalk!

Nice work on the deads. PRs always feel great.

Oh, I posted that link over on philou's journal.
Yeah I will probably get some chalk, I don't know if my gym allows it. This was really the first time I think I really needed some.

Coke
05-14-2007, 06:06 AM
Nice session man, particularly like the front squats and deads PR.

Cirino83
05-14-2007, 08:13 AM
First time in here and already saw a nice PR with the pulls. Keep at it.

Howard 9
05-14-2007, 12:18 PM
Thanks Coca and Cirino. I wish I had started doing DL earlier lol.

Howard 9
05-16-2007, 02:20 PM
Day 17 (5/16/07)

Weight: 196.4 LBS
Time: 50 mins

Bench Press 5x5
145x5
150x5
155x5
160x5
165x5 (new PR)

HS Incline 3x8
140x8
145x7
140x8

DB Row 3x8
75x8
75x8
75x8

Seated Row 3x8
155x8
155x8
155x8

Standing Calves 3x10
295x10
295x10
295x10

Weight situps with 45 3x10

Did wave loadign for bench and set a new PR. Think I will defintely stick with it. You guys think I should up the weght 5 LBS for each set now? Also had my first real protein shake with Nitrean and loved it.

Coke
05-17-2007, 05:46 AM
Workout is looking good man.

Cirino83
05-17-2007, 02:01 PM
Nice work. Back to back PR's w0000t.

BTW I never even knew about wave loading. That is how I usually trained lol. Now that I know I switch between set weight for each set and wave loading on other days.

Howard 9
05-17-2007, 09:20 PM
Day 18 (5/17/07)

Workout Time: 1 hour
Weight: 195.4 LBS

Squats 5x5
245x5 (new PR)
245x5
245x3
225x5
225x5

Lunges 3x10
145x10
145x10
145x10

SLDL 3x8
165x8
165x8
165x8

BB Curls 3x8
75x8
80x8
85x6

Hammer Curls
25x10
30x8
35x6
25x10

Really happy to up my squats again, will try and do 245 for all sets next week though. My knee is still bother me a little bit and i got a pulled groin. I am like an old man sometimes i swear lol

Coke
05-18-2007, 06:01 AM
Fine squats PR, you ought to be happy as can be with that and your overall effort(s).

Howard 9
05-18-2007, 09:56 AM
Thanks Cocoa, yeah I am just really happy cause of how long i was stuck on squats.

Howard 9
05-19-2007, 06:30 PM
Day 19 (5/19/07)

Time: 50 mins
Weight: 199 LBS (WTF?)

DB Seated Shoulder Press
50x8
55x6
60x4
65x2

Lateral Raise w/ cables 3x10
25x10
25x10
25x10

Face Pulls 3x8
60x8
70x8
90x8

Shrugs 3x8
225x8
245x8
265x8
135x20

Assisted Pullups 3x8
80x8
70x8
60x7

Lat Pulldown 3x8
140x7
140x7
140x7

Random ab stuff

Happy to get the 2nd rep with 65 on shoulder press so ill move up now, wave loadin going good. I figured I eventually need to start trying to improve with pullups so i started now. I have no clue how i was 199 LBS. Face pulls were cool, first time doing them, but ill have to study form on them more.

Built
05-19-2007, 07:02 PM
SLDL are starting to give me problems with upping the weight cause my back cant support it since I keep my legs straight? I don't want my back feeling like its doing much pulling, should I bend the knees?

SLDLs are a bit of a misnomer - the leg is stiff, not straight.

Try them as RDLs (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg).

Coke
05-20-2007, 09:42 AM
Sessions looks fine, except you could probably use more weight on your laterals...stay on it dude.

Howard 9
05-20-2007, 09:30 PM
Built - Thanks for the link
Cocoa - Thanks man

Missed my workout today :( Literally had no time, but had a good day otherwise. Sometimes life gets in the way. Probably will jus do it tomorrow. Might not be able to do DL though cause gym is usually way packed and I do em on sundays cause it isn't.

Howard 9
05-21-2007, 06:28 PM
Day 20 (5/21/07)

Decided to do Sundays workout today with some minor adjustments.

Time: 1 hour (talked to a bunch of ppl though)
Weight: No clue

Rack Pulls
225x8
275x5
245x6

Front Squats
135x8
135x8
135x8

Leg Curls
110x10
110x10
110x10

Dips
BWx10
BWx10
BWx8

Tri circuit
Skull Crushers 1x10 (65)
DB Overhead 1x10 (50)
Tri Pushdown 1x10 (120) 1x10 (140)

Forearm stuff

Decent workout jus to make myself feel better bout missing yesterday. Thinkin about a planned deload/week off around end of june mid july.

fleep
05-21-2007, 11:36 PM
good work howard, not really sure how your split works...back, legs, triceps on the same day?

Built
05-22-2007, 12:16 AM
Read the split. It's in my sig.

Coke
05-22-2007, 06:05 AM
Pretty good session there bro.

Howard 9
05-23-2007, 06:22 PM
I'm gonna have to move todays session back to tomorrow cause my triceps are still sore. I hate being off schedule. I am hoping if I move all my days this week back a day, since I am off Monday anyways than my Triceps will be fine next Wed. Or I could jus combine the two weekend workouts on Sunday.

Built
05-23-2007, 07:00 PM
Either way is fine. Don't sweat one day's delay. It's a workout, not a religion.

KingWilder
05-24-2007, 07:27 AM
lookin' good in here

and as Built said, don't worry if you have to push back a workout here or there....in the grand scheme of things (think months/years, not days/weeks) it'll all work out fine

Cirino83
05-24-2007, 07:47 AM
Nice workout dude. Rack pulls and front squats looking awesome. I can't do front squats so I do lunges instead lol.

Howard 9
05-24-2007, 04:50 PM
Built, KingWilder, and Cirino thanks.

Day 21 (5/24/07)

Time: 55 Mins
Weight: 196.2 LBS

Bench Press 5x5
150x5
155x5
160x5
165x5
170x5* (help from spotter on 4th a little and on 5th even more)

Incline DB
60x8
60x6
55x8

HS Row
70x8
80x8
60x10

Seated Row (w/ rope)
105x10
135x10
(w/ normal v bar thingy)
150x8
165x8

Seated Calfs
110x10
110x10
110x17

ABs w/ 45 3x10

I need to up weight with abs but it is hard to keep a 10 and 45 on your chest. I have no clue why my incline continues to not progress. Hopefully I get 170x5 next week.

dblockspky
05-24-2007, 05:58 PM
Don't worry about it man. Just make sure you come in fresh next week and you'll definitely get it, if not then maybe a tad bit of help on the 5th rep. If anything take another 30 seconds- a minute so that you can make sure you get it up. Good workout though.

Built
05-24-2007, 09:51 PM
Use a dumbell on your chest, sitting on one flat end. MUCH better than plates for this.

Coke
05-25-2007, 05:23 AM
Good benching and rowing man.

KingWilder
05-25-2007, 08:00 AM
lookin' good man

just curious, how much rest time do you take between each set?

Howard 9
05-25-2007, 05:04 PM
Don't worry about it man. Just make sure you come in fresh next week and you'll definitely get it, if not then maybe a tad bit of help on the 5th rep. If anything take another 30 seconds- a minute so that you can make sure you get it up. Good workout though.

Thanks man, I am defintely gonna try to keep my protein above 250g a day and ill have some time to get good sleep.


Use a dumbell on your chest, sitting on one flat end. MUCH better than plates for this.

How would I cross my arms though? It seems tough to keep in place?


lookin' good man

just curious, how much rest time do you take between each set?

90 seconds usually. I did not time my rest before BGB but do now. If Iam not feeling up to it after a bad set where I just got the last rep I'll take like 2 mins. And if its like a last set of deads or squats I just go when I feel ready. I like actually timing my rest though so i know im consistent with my lifts and its not just that I took more time off.

Off to the gym.

Howard 9
05-25-2007, 08:01 PM
Day 22 (5/25/07)

Time: 50 mins
Weight: No Clue

Squats
245x5
245x5
245x5
245x5
245x5

Leg Ext
230x8
230x8
230x8

RDL
175x8
175x8
175x8

BB Curl
75x8
80x8
85x8

Concentration Curls
20x8
20x8
25x8

Forearm Work

I was surpised how little weight I could do on Concentration Curls (first time doing them), but I liked em. I improved on my BB Curl and Squats which I was happy about so I can up the weight next week. Pretty happy with todays workout.

dblockspky
05-25-2007, 08:50 PM
Great squatting bro. And you probably just have to get used to doing the curls and then you'll but even better numbers up.

KingWilder
05-25-2007, 09:40 PM
nice squatting man

keep it up

Built
05-26-2007, 12:49 AM
You don't cross your arms - you hold it by the stem, fist over fist, with the flat "plate" end on your upper chest, just under your chin.

I do 'em like this on a bosu ball for full ROM, with a 60-lb dumbbell.

fleep
05-26-2007, 12:52 AM
solid squatting

Coke
05-26-2007, 10:00 AM
Very nice 5 x 5 squats bro.

Howard 9
05-27-2007, 05:36 PM
Great squatting bro. And you probably just have to get used to doing the curls and then you'll but even better numbers up.

Thanks, yeah I guess it will be easier next time now that I am use to it, but I really did like them.

nice squatting man

keep it up

Thanks, BGB has really helped me with squats.


You don't cross your arms - you hold it by the stem, fist over fist, with the flat "plate" end on your upper chest, just under your chin.

I do 'em like this on a bosu ball for full ROM, with a 60-lb dumbbell.

Oh, alright, I will definrely try that them.


solid squatting

Thanks.


Very nice 5 x 5 squats bro.

Thanks, 5x5 is the best for compound lifts imo.

Howard 9
05-27-2007, 05:38 PM
Day 23 (5/27/07)

Time: 1 hour
Weight: 195

DB Shoulder Press
55x8
60x4
60x4
65x1

HS Shoulder Press
140x8
160x6

Cable Lateral Raises
30x10
30x10
30x10

Reverse PEc Dec
105x8
105x8
105x8

Shrugs
225x8
245x8
225x10 (real long pauses at top)

Assisted Pull Ups
70x8
60x8
50x6

HS High Rows
140x8
140x8
140x8

Decided to add some HS Shoulder work to burn em out a little more. Was made I could not do what I wanted on DB Shoulder Press (55x8, 60x6, 65x4, 70x2) which what I was planning on doing since I completed my sets the week before. I will switch it up next time. I really did not have a lot of energy today as I was outside all day in the heat.

Coke
05-28-2007, 06:10 AM
Fine work with the shoulder pressing and all man.

Built
05-28-2007, 09:09 AM
Heat saps it out of me, too. Good effort in spite of it.

TwiloMike
05-28-2007, 12:36 PM
Yeah, the heat can get in the way of a good workout.

Is anyone spotting you on those shoulder presses?

Howard 9
05-28-2007, 01:02 PM
Fine work with the shoulder pressing and all man.

Thanks.


Heat saps it out of me, too. Good effort in spite of it.

It's funny cause all winter we bitch about wanting warm weather and then once it is 90 outside we all wish it was cooler out lol.


Yeah, the heat can get in the way of a good workout.

Is anyone spotting you on those shoulder presses?

No one is spotting me on the shoulder presses. Do you think I should get one? One thing I noticed is cleaning up the weight and getting it in place defintely takes a rep out of me probably for each set.

Howard 9
05-28-2007, 01:06 PM
Day 24 (5/28/07)

Workout Time: 1 hour
Weight: 195.6 LBS

Deadlifts
205x5
225x5
245x5
265x5
285x5 (new PR)

Front Squats
145x7
140x7
135x6

Seated Calfs
110x20
110x20
110x18 (failure)

Leg Curls
90x15
90x15
90x15

Dips
BWx10
BWx10
BWx8

CGBP
115x8
115x7
115x7

Forearm work

6 weeks now in on BGB and I really like it so far, the time went quick too. It was nice to set another PR on DL, I gotta get some chalk though. I did Calves before Front Squats which was a bad idea.

dblockspky
05-28-2007, 02:29 PM
great job with the PR. nice workout too.

KingWilder
05-28-2007, 02:30 PM
nice looking workout man

Built
05-28-2007, 02:59 PM
Nice work on the deads!

I can't IMAGINE doing fronts after calves though! UGH!

Coke
05-28-2007, 07:39 PM
Ace numbers throughout dude, sweet PR on the deads.

TwiloMike
05-28-2007, 08:04 PM
No one is spotting me on the shoulder presses. Do you think I should get one? One thing I noticed is cleaning up the weight and getting it in place defintely takes a rep out of me probably for each set.

You should absolutely get someone to spot you on the presses, precisely for the issues you noted: wasted effort trying to get the weight in position. Also, often a spotter only has to place their finger under your elbow to give you enough confidence to finish a stuck rep. It's a lot easier to push for new ground with a spotter.

Howard 9
05-30-2007, 06:03 PM
great job with the PR. nice workout too.

Thanks, i love wave loading especially on 5x5.


nice looking workout man

Thanks.


Nice work on the deads!

I can't IMAGINE doing fronts after calves though! UGH!

Yes, that was a bad idea lol.


Ace numbers throughout dude, sweet PR on the deads.

Thanks, deadlifts are awesome.


You should absolutely get someone to spot you on the presses, precisely for the issues you noted: wasted effort trying to get the weight in position. Also, often a spotter only has to place their finger under your elbow to give you enough confidence to finish a stuck rep. It's a lot easier to push for new ground with a spotter.

I will probably then get someone to spot me next time then. Cause your right it defintely does take some energy out of you especially when you get higher up with the DB weight.

Howard 9
05-30-2007, 06:14 PM
Day 25 (5/30/07)

Time: 50 mins
Weight: 197

Bench
150x5
155x5
160x5
165x5
170x5 (new PR)

HS Incline
140x8
160x6
150x8

Seated Row
165x8
165x8
165x8

HS Row
180x8
200x8
180x8

Standing Calf Raises
295x10
295x10
195x175x155x135x10 (drop set no rest)

Abs w/ 45 lb plate 3x10

Glad to get 170x5 I made sure I got a lot of protein this past week, it really helped. I felt really good today in the gym because of all the protein I think. I need to really keep my protein up all the time.

dblockspky
05-31-2007, 01:02 AM
Congrats on the PR again. I know how you feel with that too. And its not like you don't know its good for you and it can be really beneficial, so why do I get so surprised if I know my diet is solid for a couple days and I end up busting out a new PR.

Coke
05-31-2007, 05:55 AM
Stepping to it nicely man...props on another bench PR.

Cirino83
05-31-2007, 07:52 AM
Nice solid workout. Congrats with the bench pr.

fleep
05-31-2007, 06:02 PM
good work all around

Howard 9
05-31-2007, 06:35 PM
Congrats on the PR again. I know how you feel with that too. And its not like you don't know its good for you and it can be really beneficial, so why do I get so surprised if I know my diet is solid for a couple days and I end up busting out a new PR.

Yeah, I know that getting 200g or more of protein a day would do me well, it is just a matter of getting it everyday. Diet is the key to increasing weight imo.


Stepping to it nicely man...props on another bench PR.


Nice solid workout. Congrats with the bench pr.


good work all around

Thanks guys.

Howard 9
05-31-2007, 06:40 PM
Day 26 (5/31/07)

Time: 1 hour
Weight 196 LBS

Squats
175x5
195x5
215x5
235x5
255x5 (new PR by 10 LBS)

Leg Ext
240x8
260x8
270x8

RDL
185x8
185x8
185x8

BB Curl
80x8
85x8
90x8

Conc. Curl
25x8
25x8
25x8

Forearm Work

First time doing ramped weight for squats as I had a lot of success with it on bench and DL so I moved it to squats too. Getting protein and having a good pre carb meal before is really helping me improve every week. Ever since I got Nitrean too I have been improving more. Last night I had 4 scoops nitrean, 12 oz chicken, 1 can tuna, and 4 cups of milk.

fleep
05-31-2007, 06:50 PM
solid session...i always eat a big carb + protein meal before hitting the gym (like 1-1.5 hrs before) to make sure i have plenty of energy...plus ive been reading a lot of stuff that says the pre-workout meal is just as important as the post workout one so why not...

Howard 9
05-31-2007, 07:03 PM
solid session...i always eat a big carb + protein meal before hitting the gym (like 1-1.5 hrs before) to make sure i have plenty of energy...plus ive been reading a lot of stuff that says the pre-workout meal is just as important as the post workout one so why not...

what have you been eatting pre workout? I was just trying to get some carbs, but yeah I should get some protein too.

dblockspky
05-31-2007, 07:27 PM
good job knockin down the PR again man. Do your wrists ever hurt doing barbell curls?

Howard 9
05-31-2007, 08:08 PM
good job knockin down the PR again man. Do your wrists ever hurt doing barbell curls?

When I first started lifting they did hurt. So for the most part of 7 the past 7 months I did EZ Curl Bars. Then one day just decided to do straight bar and it has not hurt my wrists at all. I noticed though if I do have a wider grip i have some pain.

Coke
06-01-2007, 05:15 AM
Great numbers on the squats guy.

Howard 9
06-02-2007, 02:51 PM
Great numbers on the squats guy.

Thanks.

Howard 9
06-02-2007, 02:55 PM
Day 27 (6/02/07)

Time: 50 mins
Weight: 195 LBS


Shoulder Press
55x8
55x6
60x4
60x3

Lateral Raise Machine
70x8
80x8
90x8

Reverse Pec Deck
97.5x8
97.5x8
90x8

Shrugs
225x8
275x8
245x8
135x20

Assisted Pullups
60x8
50x6
Jump chinsx8

Lat Pulldown
150x8
150x8
137.5x8

Ab stuff

Happy with this workout cause I reall concentratd on form and took a good 2 seconds on the negative of a lot of lifts. I felt like a complete ass doing jump chins, cause I probably looked like a complete moron, but gotta start somewhere I guess.

TwiloMike
06-02-2007, 03:42 PM
The lateral raise machine, which type is it? Why are you using a machine? I'd prefer dumbbells.

Don't worry about the jump chins. Everyone starts somewhere. There's an old Russian saying, "Don't show an idiot a work that's half done," meaning that he won't get it. The people at your gym will understand what you were working toward when you're doing perfect serts of multiple real chins (soon enough).

fleep
06-02-2007, 04:24 PM
keep jump chinning who cares what other people think...i'm like you i have a lot of trouble with pullups and chinups

Howard 9
06-02-2007, 04:57 PM
The lateral raise machine, which type is it? Why are you using a machine? I'd prefer dumbbells.

Don't worry about the jump chins. Everyone starts somewhere. There's an old Russian saying, "Don't show an idiot a work that's half done," meaning that he won't get it. The people at your gym will understand what you were working toward when you're doing perfect serts of multiple real chins (soon enough).

Well I really prefer cables for lateral raises, but they were all be taking. With DB's I feel like there are so many things in form that could change week to week that I never really know if I am progressing. The Machine I used is http://www.changingshape.com/images/exercise/workoutpictures/machinesidelateral1.jpg

Hopefully the jump chins will help, you think they are better than assisted pullups on a machine?


keep jump chinning who cares what other people think...i'm like you i have a lot of trouble with pullups and chinups

Yeah it sucks cause I see people who bench like 95 and then are doing pullups like no ones business lol.

TwiloMike
06-02-2007, 05:25 PM
Well I really prefer cables for lateral raises, but they were all be taking. With DB's I feel like there are so many things in form that could change week to week that I never really know if I am progressing. The Machine I used is http://www.changingshape.com/images/exercise/workoutpictures/machinesidelateral1.jpg
I know those. I wouldn't use that machine. Yes, with DBs your form may be imperfect at first, but if you start light (check your ego at the door), you will learn proper form. Ask a friend or someone who you've seen doing them correctly to check your form once or twice to make sure you have the hang of it. There are several ways to do DB flies, so even if your form isnt perfect for one kind of fly it may be fine for another. Experiment, but do it with DBs. Your stabilizer muscles will thank you. The machine you're using isn't doing you many favors at all.


Hopefully the jump chins will help, you think they are better than assisted pullups on a machine?
I think that both may have a place in the beginning. I remember doing assited pullups for months and months and months and progress seemed very limited. It wasn't until I ditched the assist that I started really progressing. What kind of grip are you using on the chins? Are they chins or pullups? Does the station where you do them have an option for a neutral grip? Sometimes a small variation can mean a big difference.

Also, the pullups will help your shoulders develop.

Vary your delt/lat work. This week you did shoulder presses first, then chins. Next time do chins first, delts second. See if doing chins while you're fresh lets you do full reps without jumping.

Howard 9
06-02-2007, 07:49 PM
Ok I won't do that machine again, I was just trying it out cause I didn't feel like waiting.

Right now I am doing pullups, as in my palms are facing outwards. There is an option for a neutral grip (which I am assuming is palms facing each other?), but wouldn't that work the biceps more? But I will defintely do chins first next week.

Noxon
06-03-2007, 02:23 PM
Hey man. Nice journal -- Wanted to check it out since I am also starting BGB (Just finished my first week) and wanted to get another perspective.

I'm also curious about the chins. I am doing mine palm out, which I have always heard called a "pull up" whereas palm in is called a "chin up". Maybe the terminology I am used to is some weird New England thing, but I just see everybody here refer to "chins" and I wonder which way they do them.

I did chins yesterday for the first time since the gym class competitions in middle school. I felt like I did them solidly, slow and with good form, and was even able to throw some weight on the belt, but I just didn't feel like I hit my lats much if at all. I tried adjusting grip width, which is something I've seen Built suggest, and that didn't really seem to help me hit my lats. So yeah, just curious how everybody is doing "chins" to work the lats. Maybe I was just expecting a more intense lat workout than you get out of chins. I dunno.

Howard 9
06-03-2007, 03:59 PM
My understanding is chins are palms facing you while pullups are palms away from you. If you were doing chins then I think that you would probably feel it less in the lats since you are using your biceps more.

Howard 9
06-03-2007, 04:13 PM
Day 28 (6/03/07)

Weight 196 LBS
Time 50 mins

Deadlifts
210x5
230x5
250x5
270x5
290x5 (new PR)

Front Squats
145x8
145x6
145x5

Seated Calves
110x15
110x15
110x15

CGBP
115x8
125x8
125x8

Dips
BWx8

Rope Pushdown
80x10
80x10

After Deadlifts I felt absolutely terrible. I was sweating bullets and i was cramping up. I have no clue why, I have been gettin enough water, and my protein intake has been awesome lately. Plus I had two nights in a row of 10 hours of sleep. I really have no clue why this happened. Maybe I need to take a week off. I have been lifting for awhile without one, but I have been making the best gains week in and week out ever. So I skipped leg curls and forearm work because of this.

Oh and I didn't do anymore dips cause some 13 year old kid took the station when I went to go get water and was doing like assisted ones with the whole stack and I just did not feel like waiting at that point.

Noxon
06-03-2007, 04:50 PM
Hmm... I do pull-ups, not chin-ups, so I don't think that's it.

Grats on your PR. As for the sweating and cramping, I would write it off as having a bad day unless it becomes a repeat occurrence.

LOL @ assisted dips... I'm glad my gym's dip station consists of two bars and a weight chain.

Coke
06-04-2007, 04:57 AM
Real good session there man.

TwiloMike
06-04-2007, 06:27 AM
Ok I won't do that machine again, I was just trying it out cause I didn't feel like waiting.
I understand your hesitation to use DBs and I know that machines can be attractive... but it's still better for you to use the DBs.


Right now I am doing pullups, as in my palms are facing outwards. There is an option for a neutral grip (which I am assuming is palms facing each other?), but wouldn't that work the biceps more? But I will defintely do chins first next week.
Neutral grip will involve bis a bit more, but not as much as chins. If yout back isn't strong enough yet to get you up via pullups, perhaps employing some bis will work for you. Try both grips, see how they feel. When you start progressing on one, you will find the other also easier. Get your body used to pulling itself up in some fashion (without assist).

Nice deads, btw!

Built
06-04-2007, 08:44 AM
Very nice deads. Re the cramping - have you changed your salt consumption lately? Perhaps you need more potassium?

Cirino83
06-04-2007, 12:58 PM
Congrats with the PR with pulls. I'm with Built. Try eating a banana. Maybe it is potassium causing the cramps.

Rock Steady
06-04-2007, 02:42 PM
Nice job on the deads.... I'd try looking at your diet first too. Another thought is to maybe bring down the reps a little/use more weight on your last sets. Have you gone for a 1RM on deads recently? I'd bet you have 345-365 in you.

KingWilder
06-05-2007, 09:40 AM
Nice deads and front squats

I think I'm going to add some fronts into my routine..somewhere

Howard 9
06-06-2007, 05:07 PM
Nice deads and front squats

I think I'm going to add some fronts into my routine..somewhere

Yeah front squats are nice, I especially like them cause they really target quads a lot more especially with a narrow stance.


Nice job on the deads.... I'd try looking at your diet first too. Another thought is to maybe bring down the reps a little/use more weight on your last sets. Have you gone for a 1RM on deads recently? I'd bet you have 345-365 in you.

Nah I have never maxed on deads. I just never saw the point, sorta asking for an injury. But do you think it would make me stronger in the long run with them to do em every couple sessions? You really think I could do 345 once?


Congrats with the PR with pulls. I'm with Built. Try eating a banana. Maybe it is potassium causing the cramps.


Very nice deads. Re the cramping - have you changed your salt consumption lately? Perhaps you need more potassium?

Thanks guys (and girls lol), I don't think I have ate any extra salt. Should I eat a bannana before or after workouts? I heard a banana was good after a workout cause it was high GI Carbs...


I understand your hesitation to use DBs and I know that machines can be attractive... but it's still better for you to use the DBs.


Neutral grip will involve bis a bit more, but not as much as chins. If yout back isn't strong enough yet to get you up via pullups, perhaps employing some bis will work for you. Try both grips, see how they feel. When you start progressing on one, you will find the other also easier. Get your body used to pulling itself up in some fashion (without assist).

Nice deads, btw!

Thanks, I will try neutral grip next week. I agree my body does need to get use to it.


Real good session there man.

Thanks man, your support since I started doing this has been awesome.


Hmm... I do pull-ups, not chin-ups, so I don't think that's it.

Grats on your PR. As for the sweating and cramping, I would write it off as having a bad day unless it becomes a repeat occurrence.

LOL @ assisted dips... I'm glad my gym's dip station consists of two bars and a weight chain.

Thanks. Yeah I wouldn't be too mad at him stealin my station and doing assisted dips, but like I said he was being a complete moron.

Howard 9
06-06-2007, 05:24 PM
Day 29 (6/06/07)

Time 1 hour
Weight 196.6

Bench 5x5
155x5
160x5
165x5
170x4
175x3

HS Incline
140x8
160x8
160x6

Seated Row
170x8
160x8
165x8

HS Row
180x8
200x8
200x8

Seated Calves
90x25
90x25
90x25

Weighted Sit ups 3x10 w/ 45

Once again I felt pretty bad in the gym. I will see how tomorrow goes and if there is no improvement I will just deload for a week. My diet is as good as it has ever been so I don't think that is it. And to everyone thanks for commenting in my journal really keeps my motivation up.

Rock Steady
06-06-2007, 05:25 PM
Why is maxing on deads asking for an injury? Most people would argue that reps on deads is asking for an injury, since late in the set you're much more likely to break your form than if you did just one or a few.

Yes, I think you could lift that much.

Howard 9
06-06-2007, 05:27 PM
Why is maxing on deads asking for an injury? Most people would argue that reps on deads is asking for an injury, since late in the set you're much more likely to break your form than if you did just one or a few.

Yes, I think you could lift that much.

I don't know, just extra stain on the muscles. I guess I will try to max out next time.

225x5
245x5
265x3
295x3
345x1

???

RedSpikeyThing
06-06-2007, 05:41 PM
Nice workout man! All of that crammed in an hour would feel like hell lol

BTW I think you could hit 345 pretty easily. I pull 325 and definately can't do 290x5.

Built
06-06-2007, 05:52 PM
Eat the banana before you train. For after, you want something with less fibre and fructose, more starch/dextrose and of course, protein.

Howard 9
06-06-2007, 06:22 PM
Nice workout man! All of that crammed in an hour would feel like hell lol

BTW I think you could hit 345 pretty easily. I pull 325 and definately can't do 290x5.

Thanks. Yeah lol well if you think that is crammed my old workout which I did in 1 hour 15 would have been even worse.

Flat BB Bench, Incline DB, Flies, Vertical Lat, Horitzonal Lat, Shrugs, DB Shoulder Press, Lateral Raises, Reverse Pec Dec, One bicep excercise, one tri excercise, forearms, and abs. LOL. I was so stupid...Twice a week too. I can't believe I did that for like 5 months. At first it started kinda simple, but I just kept adding to it lol.


Eat the banana before you train. For after, you want something with less fibre and fructose, more starch/dextrose and of course, protein.

Thanks built, now I just gotta wait for all these damn bananas to turn yellow. lol

dblockspky
06-06-2007, 07:16 PM
Nice workout man. I see you put your weight in your posts, are you trying to lose weight or gain weight? Or do you just like to keep track of it.

Noxon
06-06-2007, 08:45 PM
Sorry to hear that you had another rough day. Maybe a week off is what you need. If that's the case, don't view it as a negative thing. In many ways, taking a week off can be just as critical to progress as getting in the gym in the first place. My recent press gains all came after a week of solid upper body rest, for example.

On the bright side, it stands to be pointed out that you are still hitting most of your maxes even on your off days. A lot of people have a "bad day" and that means that they struggle with 50% to 75% of their normal rep weights. You're still truckin'. Keep up the good work man. Hope you feel better your next day in the gym. Positive focus!

Noxon
06-06-2007, 08:50 PM
Thanks built, now I just gotta wait for all these damn bananas to turn yellow. lol
LMFAO

This is why I buy bananas in three stages...

"Sorta yellow."
"Mostly green."

And....

"That's a banana?"

<3 bananas

natediesel
06-06-2007, 08:58 PM
I was doin some hang clean then front squats together in one exercise for variety the other week, that gets the blood flowing!

Nice journal, looking at it reminded me I should change up again and not do the squat and DL days back to back...

Coke
06-07-2007, 05:18 AM
Good benching & rowing sets in the mix man.

Rock Steady
06-07-2007, 10:20 AM
I don't know, just extra stain on the muscles. I guess I will try to max out next time.

225x5
245x5
265x3
295x3
345x1

???

If I were you I'd change that to something like:
225x3
275x2
305x1
325x1
345x1

Just so you don't burn out before your PR. If you'd like to get a set of 5 in, you could do it after the PR+5-10 mins rest.

Howard 9
06-07-2007, 04:55 PM
If I were you I'd change that to something like:
225x3
275x2
305x1
325x1
345x1

Just so you don't burn out before your PR. If you'd like to get a set of 5 in, you could do it after the PR+5-10 mins rest.

Ok, I'll try that then.


Good benching & rowing sets in the mix man.

Thanks Coke.


I was doin some hang clean then front squats together in one exercise for variety the other week, that gets the blood flowing!

Nice journal, looking at it reminded me I should change up again and not do the squat and DL days back to back...

Sounds cool, I haven't done hang cleans forver, but I have been thinking of adding them or like a clean and press or something into my workout. Sqauts and DL would def be hard back to back.



LMFAO

This is why I buy bananas in three stages...

"Sorta yellow."
"Mostly green."

And....

"That's a banana?"

<3 bananas

Lol at That's a banana, thats when they taste the sweetest!


Sorry to hear that you had another rough day. Maybe a week off is what you need. If that's the case, don't view it as a negative thing. In many ways, taking a week off can be just as critical to progress as getting in the gym in the first place. My recent press gains all came after a week of solid upper body rest, for example.

On the bright side, it stands to be pointed out that you are still hitting most of your maxes even on your off days. A lot of people have a "bad day" and that means that they struggle with 50% to 75% of their normal rep weights. You're still truckin'. Keep up the good work man. Hope you feel better your next day in the gym. Positive focus!

Thanks man, yeah its not like I can't do it, it just feels a lot harder even my lighter sets.



Nice workout man. I see you put your weight in your posts, are you trying to lose weight or gain weight? Or do you just like to keep track of it.

Thanks. I just track my weight to see if I notice any patterns, I plan on cutting off about 10 LBS as soon as I am done school cause then I will be able to have a real diet with plenty of sleep.

Howard 9
06-07-2007, 04:59 PM
Day 30 (6/07/07)

Time 1 hour
Weight 196

Squats 5x5
185x5
205x5
225x5
245x5
265x3

DB Lunges
50 (each DB)x20 steps
50x16
50x20

Seated Leg Curls
115x8
115x8

Preacher Curls Machine
80x8
70x8

EZ Curl Bars
80x6
80x6

Conc Curls
25x8
25x8

Forearm work

First time doing DB walking lunges, liked them much better then the staying in one spot BB lunges. They killed my forearms though. My bicep routine got all ****ed when I couldnt do BB Curls cause there was no place for them. I felt much better today that the past 2 workouts. I think I am eatting to close to before I go to lift though. Hopefully saturdays and sundays workouts are good and then I will be out of the rut I was in for 2 sessions there.

Built
06-07-2007, 05:12 PM
Do dumbbell curls instead of bb curls. They're better anyway.

Try walking lunges with a barbell.

I always eat before I train. Not heavy, but something.

Howard 9
06-07-2007, 05:42 PM
Do dumbbell curls instead of bb curls. They're better anyway.

Try walking lunges with a barbell.

I always eat before I train. Not heavy, but something.

Why are DB curls better? BB Curls are my fav excercise :(

I don't think I could do BB walking lunges because it is too much weight for me to get on my back, I would need like 135.

fleep
06-07-2007, 05:45 PM
good work...the added benefit of DB lunges is that they work a lot of arm and upper body muscles isometrically while you clench onto the DB's

Built
06-07-2007, 10:31 PM
Dumbbell work for bicep curls is better IMO because they're unilateral work. And I do walking lunges with a 95-lb barbell (http://img.photobucket.com/albums/v219/Built/WBB%20Columns/Issue9_800.jpg), which I haul out to the sidewalk, clean and press into position, then deload by myself after my set (unless one of my lovely deloading assistants at the gym is out there to help me). If a tiny leetle GURL can do this with 95 lbs, I'm sure a big manly man such as yourself can manage with 135! :windup:

;)

Coke
06-08-2007, 07:15 AM
Nice job, you should be particularly well pleased with your squats and lunges.

Noxon
06-08-2007, 08:37 AM
Nice squats man, also digging the concentration curls. I swapped my normal DB curls for those yesterday too... Holy veinage! I'll be doing those again next week, staying on the mega concentration theme. Glad you had a better day.

LOL @ Built walking down the sidewalk doing lunges. BWAHAHAHA.

dblockspky
06-08-2007, 03:02 PM
Very good squatting and lunging bro, keep it up.

Built
06-08-2007, 03:21 PM
Noxon - yeah, I get a few looks ...

Howard 9
06-09-2007, 06:28 PM
good work...the added benefit of DB lunges is that they work a lot of arm and upper body muscles isometrically while you clench onto the DB's

Thanks, yeah they do. I like em a lot.


Dumbbell work for bicep curls is better IMO because they're unilateral work. And I do walking lunges with a 95-lb barbell (http://img.photobucket.com/albums/v219/Built/WBB%20Columns/Issue9_800.jpg), which I haul out to the sidewalk, clean and press into position, then deload by myself after my set (unless one of my lovely deloading assistants at the gym is out there to help me). If a tiny leetle GURL can do this with 95 lbs, I'm sure a big manly man such as yourself can manage with 135! :windup:

;)

I really don't think I could do it, but still I would have to walk down some stairs to get outside cause I would not have room to do it really.


Nice job, you should be particularly well pleased with your squats and lunges.

Thanks, I wanted to get 5 reps on the last set though.


Nice squats man, also digging the concentration curls. I swapped my normal DB curls for those yesterday too... Holy veinage! I'll be doing those again next week, staying on the mega concentration theme. Glad you had a better day.

LOL @ Built walking down the sidewalk doing lunges. BWAHAHAHA.

Yeah I like concentration curls, almost impossible to cheat too.


Very good squatting and lunging bro, keep it up.

Thanks man.

Howard 9
06-09-2007, 06:41 PM
Day 31 (6/09/07)

Time 1 hour
Weight 196.2

Pullups
BWx3 (palms away)
BWx6 (neutral)
BWx4 (neutral)
BWx2x6 jump chins (palms away)

DB shoulder Press
55x8
55x6
50x8

Lateral Raise
15x8
15x8
15x8

Reverse Flies with cables
20x10
20x10
20x10

Shrugs
245x10
275x10
225x10

Lat Pulldown
135x8
142.5x8
150x8

Ab stuff

Was pleased to progress a little with the pullups, prob snice I did them first. Obviously then I lost a little shoulder strength. On lateral raises I used DB but I only brought the DB to about 15 degrees to my side before going back up, it is something I read which will keep all the tension on the side delts. For the reverse flies it was basically like reverse pec deck but with a cable, it was awesome, best burn ever in my rear delts.

Built
06-09-2007, 07:07 PM
Try face pulls too - they're excellent for rear delt/shoulder mobility stuff.

Howard 9
06-09-2007, 07:10 PM
Try face pulls too - they're excellent for rear delt/shoulder mobility stuff.

Yeah I have done them too, they are good as well. I think I will do those two and never do reverse pec deck again...

Built
06-09-2007, 07:28 PM
Reverse pec deck can be good too. As long as it does the job. :)

Coke
06-10-2007, 10:01 AM
Fine back and shoulder work bro.

fleep
06-10-2007, 10:32 AM
solid DB shoulder press its strange that ur bench #s arent higher with DB press #s like that interesting...

Noxon
06-10-2007, 12:19 PM
Good progress with the pull-ups man! Stick with it.. I've noticed with pull ups that you can make some very good strides with steady, methodical work in no time at all. Those little synergistic muscles that rarely get worked will come up to speed and soon you will be breezing through them. Well, not exactly. Soon you will be clanging some plates between your knees. :)

I've noticed something funny... I think we are doing our BGB split on the exact same days. lol I know I did vertical upper body yesterday, too. You doing your horizontal and quads on Wed-Thur?

Noxon
06-10-2007, 12:21 PM
Yep, sure looks that way.

Ha, and I didn't even edit a post. WIN!

Howard 9
06-10-2007, 04:39 PM
Fine back and shoulder work bro.

Thanks.


solid DB shoulder press its strange that ur bench #s arent higher with DB press #s like that interesting...

Yeah, my bench seems weak to me. I don't know why. When I look at people with similar numbers as me their benches always seem higher.


Good progress with the pull-ups man! Stick with it.. I've noticed with pull ups that you can make some very good strides with steady, methodical work in no time at all. Those little synergistic muscles that rarely get worked will come up to speed and soon you will be breezing through them. Well, not exactly. Soon you will be clanging some plates between your knees. :)

I've noticed something funny... I think we are doing our BGB split on the exact same days. lol I know I did vertical upper body yesterday, too. You doing your horizontal and quads on Wed-Thur?
Thanks, I hope to be able to do 10 pullups within a month or two, but we will see. Yeah I like doing deads on sunday when the gym is most empty.

Noxon
06-10-2007, 04:42 PM
Hey Howard, this is just a thought, but maybe your form is off for your bench? Have you tried reading some benching guides to make sure you are using optimal form... grip width, foot positioning, delt positioning, trap roll, etc etc etc? I got a decent boost in my bench numbers just by studying my form and making some adjustments.

How are you setting up for your flat bench lifts?

Howard 9
06-10-2007, 04:45 PM
Day 32 (6/10/07)

Time 1 hour
Weight 197

Deadlifts
225x3
275x2
305x1
325x1
345x0
315x2

Front Squats
145x8
145x8
145x8

Leg Curls
110x10
115x10
115x10

Seated Calves
90x20
90x20
90x20

CGBP
135x8
135x8
135x8

Tricep Pushdown
130x8
140x8
140x8

Forearm work

I don't know if I will stick with this for deads, but I figured I would try it once atleast. I was happy to get up 3 plates, it felt awesome. The 345 was just not budging though, maybe it is a mental thing. Don't know. Was glad to finally complete my 3x8 on front squats, I just kinda ripped right through it on the last set. CGBP kinda hurt my wrists today though. So 8 weeks in with BGB so I thought I would just chart my progress.

Start:
Bench: 160x5
Squat: 225x5
Deads 265x5

Now:
Bench: 170x5
Squat: 255x5
Deads: 290x5

Pretty happy with it, other than bench...2

Howard 9
06-10-2007, 04:48 PM
Hey Howard, this is just a thought, but maybe your form is off for your bench? Have you tried reading some benching guides to make sure you are using optimal form... grip width, foot positioning, delt positioning, trap roll, etc etc etc? I got a decent boost in my bench numbers just by studying my form and making some adjustments.

How are you setting up for your flat bench lifts?

I think my form is pretty good on it, I have read up on it, I will try taking a video on wed and then post it here.

On my form I pinch my shoulder blades, arch my lower back, and my feet are on the floor (i have changed the positions around, now I got them kinda bent towards my head, helps keep my back arched and tight). My grip width is good I think, I got usually my ring fingers on the rings of the barbell.

Noxon
06-10-2007, 04:48 PM
Grats on the three plate pull, awesome!

Noxon
06-10-2007, 04:53 PM
Hummm, okay, just by your description your form sounds good. That's exactly how I setup for bench, at least... Right down to the ring finger on the groove in the knurls. When I set my grip width, I try to imagine where my elbows and hands will be when my arms are bent 90 degrees at the elbow for maximum leverage. I was hoping maybe there was some glaring mistake, like shoulder blades not sitting up on the bench or something. :( I know that at home my bench is a lot more narrow than the one at the gym, and I have to make a conscious effort to get my shoulder blades to stay on the damn thing.

Howard 9
06-10-2007, 04:55 PM
Hummm, okay, just by your description your form sounds good. That's exactly how I setup for bench, at least... Right down to the ring finger on the groove in the knurls. When I set my grip width, I try to imagine where my elbows and hands will be when my arms are bent 90 degrees at the elbow for maximum leverage. I was hoping maybe there was some glaring mistake, like shoulder blades not sitting up on the bench or something. :( I know that at home my bench is a lot more narrow than the one at the gym, and I have to make a conscious effort to get my shoulder blades to stay on the damn thing.

Yeah I am about to switch over to some DB or somethign for 4 weeks or so.

Noxon
06-10-2007, 05:08 PM
One other thing that might help you bust the bench plateau is to do some dynamic effort benching for a week, abandoning the 5x5 temporarily, and then have a max effort day. You might be surprised at how much more you can lift when you are doing a lot less reps. Try singles for a change or something. I know that doing this once isn't likely to change a whole lot physiologically, but psychologically it can be a big help to successfully move a bunch more weight. Even once... Then tell yourself the next week you'll move it twice. No matter what. Because you can. Etc.

Coke
06-11-2007, 05:36 AM
Solid effort(s) dude, really keeping on track.

Cirino83
06-12-2007, 08:49 AM
Nice pullin man and nice overall progress so far.

Howard 9
06-13-2007, 02:42 PM
Day 33 (6/13/07)

Time 40 mins

Flat BB Bench
155x8
155x7
140x8

Incline BB Bench
115x8
135x8
135x7

Flies
25x10
35x10

Seated Row
165x8
165x8
165x8

HS Low Row
140x8
140x8
140x8

Standing Calves Raises
295x10
315x10

I really concentrated on form with bench and I could really feel it. Forget about the weight on bench now, I just wanna have great form and not use anything but my chest (i will still go heavy though sometimes). Also added the flies for a little extra weight. It was my first time doing Incline BB bench ever thats why I did 115 first, I like incline though.

Cirino83
06-13-2007, 02:46 PM
Solid work the whole way through. I also have trouble feeling it in my chest when I bench. Just keep working on form and you'll nail it.

Howard 9
06-13-2007, 07:01 PM
Solid work the whole way through. I also have trouble feeling it in my chest when I bench. Just keep working on form and you'll nail it.

Dude check out this video, best vid ever for chest it is excellent
http://thefitshow.com/week3/milos_chest_med.htm

Noxon
06-14-2007, 06:49 PM
Glad you are making your chest routine work for you man, very solid work.

KingWilder
06-14-2007, 07:21 PM
your workouts are lookin' good...glad to see you're concerned with form; too many people just want to throw up as much weight as possible with little regard to proper technique

Howard 9
06-14-2007, 07:40 PM
Mike and Noxon - Thanks guys

Day 34 (6/14/07)

Weight 196 LBS
Time 1 hour

Squats
185x5
205x5
225x5
245x5
265x3

SLDL (did them of the lowest rack pin)
185x8
185x8
185x8

Leg Extensions
270x8
270x8
270x8

BB Curls
85x8
90x8
95x5

Cable Concentration Curls
40x8
40x8
40x8

Forearm work

I was dissapointed I could not get 265x4 atleast, I did not get a real good lift off from them and felt bad right away, I think you guys know what I mean. Think I kinda physced myself out of it. I'm gonna be starting my first real cut too on Monday, gonna try to get down to 185 and get rid of this small gut in about 2-3 months.

Coke
06-15-2007, 05:31 AM
Nice back-to-back sessions man.

Noxon
06-16-2007, 03:17 PM
Man, very strong on legs. Great stuff. Good luck with your cut... I officially hate cutting, but it's fun seeing all the little muscles and what not.

dblockspky
06-16-2007, 04:33 PM
I know how you feel with that bad lift off. That's still good leg work regardless man.

Howard 9
06-16-2007, 08:38 PM
Nice back-to-back sessions man.

Thanks Coke.


Man, very strong on legs. Great stuff. Good luck with your cut... I officially hate cutting, but it's fun seeing all the little muscles and what not.

Yeah, it should not be too bad, hopefully I keep most of my muscle.


I know how you feel with that bad lift off. That's still good leg work regardless man.

Thanks, yeah I think I could have really gotten 4 with a good lift off. Probably should have re-racked, oh well.

Howard 9
06-16-2007, 08:47 PM
Day 35 (6/16/07)

Time 50 mins

Pullups
BWx3
BWx 6 (neutral)
BWx4 (neutral)
BWx2
6 jump chins

DB Shoulder Press
55x7
55x6
55x5

Lateral Raise
15x10
15x10
15x10

Rear Delt Flies on cables
25x10
25x10
25x10

Shrugs
245x10
265x10
285x10

Lat Pulldown
135x8
142.5x8
155x8

Ab Stuff

Pretty good workout, I guess my shoulder pressing is suffering from doing pullups first, might do shoulders first next week.

dblockspky
06-17-2007, 02:25 PM
great workout bro. yea try out doing shoulder press first in your workout, I did the same after having it second or mid-workout and I hit a new max after the first time.

Howard 9
06-17-2007, 04:52 PM
Day 36 (6/17/07)

Time 1 hour

Deadlift
265x5
280x5
295x4

Front Squats
150x8
150x8
150x5

Standing Calf Raises
360x10
360x10
360x10

Dips
BWx10
BWx9
BWx8

Did some tricep pushdown with grip variations and some overhead extension stuff too.

Forearm work.

I decided to cut down on the deads today cause I was not feelin great, so i just did the heavy sets. On front squats my last set got messed up cause I kept hitting the pins at the bottom of the rack lol.

Noxon
06-17-2007, 05:15 PM
Strong shoulder work the other day bro... 285 shrugs, damn.

Sucks that you weren't feeling good today, but good show none the less. Next week you will get your 3x8 fronts, no doubt.

Coke
06-18-2007, 05:46 AM
Nice way to train guy, fine job throughout.

North
06-18-2007, 06:12 AM
Nice shrugs and deadlifts.

dblockspky
06-18-2007, 08:08 AM
Good workout bro. What do you do for your forearms and how do you feel its working for you? I think I need to add some forearm work.

Howard 9
06-18-2007, 02:30 PM
Good workout bro. What do you do for your forearms and how do you feel its working for you? I think I need to add some forearm work.

Usually I will do wrist curls both ways and the wrist roller. I like reverse curls, but I don't like to work my biceps in it cause they get hit so much anyways. Also a good one is to just hang of the pullup bar for as long as possible.

Cirino83
06-18-2007, 02:33 PM
Awesome workouts lately. That link is pretty good too. Thanks.

fleep
06-18-2007, 08:54 PM
295 for reps on deadlifts...very solid

Howard 9
06-20-2007, 06:02 PM
295 for reps on deadlifts...very solid


Awesome workouts lately. That link is pretty good too. Thanks.


Nice shrugs and deadlifts.


Nice way to train guy, fine job throughout.


Strong shoulder work the other day bro... 285 shrugs, damn.

Sucks that you weren't feeling good today, but good show none the less. Next week you will get your 3x8 fronts, no doubt.

Thanks guys for keeping up with my journal and givnig me comments, been good motivation.

Howard 9
06-20-2007, 06:08 PM
Starting The Cut

Ok so I have finally started my cut.
I am aiming for about 2,400 cals a day, 220g protein, 150-200g of carbs, and 80g of fat. I don't have a set meal plan, I just eat every couple hours to fit my needs. I started on Monday at 191.5. I am looking to get down to 180 or whenever I can get abs. I wanna do this slowly, but I already weight 189!!! this morning. Which I am just hoping is water weight. Cause I feel full whenever I eat. Theres no way my matienence is more than 2800, but maybe it is cause junk food is high in cals. Oh well, I will see.

Here are my first 3 days, I am gonna put this post in the diet section so you can reply there or here if you'd like.

http://fitday.com/webfit/publicjournals.html?Owner=Bmac123&Year=2007&Month=5&Day=18
http://fitday.com/webfit/publicjournals.html?Owner=Bmac123&Year=2007&Month=5&Day=19
http://fitday.com/webfit/publicjournals.html?Owner=Bmac123&Year=2007&Month=5&Day=20

and for ****s and giggles, here was my first day ever trying to track cals like a year ago, I found this and was schocked lol...

http://fitday.com/webfit/publicjournals.html?Owner=Bmac123&Year=2006&Month=6&Day=2

Howard 9
06-20-2007, 06:12 PM
Day 37 (6/20/07)

Time: 55 mins

DB Bench
70x8
70x6
70x6

Incline BB
140x7
135x8
135x6

Bent Over Rows
135x8
140x8
185x3

Flies
30x10
30x10
30x10

HS Row
180x8
200x8
210x8

Seated Calves
110x20
110x20
110x20

Abs

Felt really strong on my back work today, and finally nailed form on the flies I think. Pretty good workout, would have liked to completed all 8 reps on every bench set with the DB's. On the second set my nose started itching and it bugged the **** outta me lol.

Noxon
06-20-2007, 06:49 PM
lol @ nose itch

Impressive rows dude.

Good luck with the cut. I see that you're taking it slow... I think that's a good idea, at least to start things off. I know when I jumped into my cut at a big deficit it was torture to stick to that diet, and I ended up getting frustrated with myself for cheating when I should have just set more reasonable goals at first.

natediesel
06-20-2007, 06:58 PM
Good stuff, I'll keep following on your cut. How tall are you? Anyways I'm doin bgb too and want to cut in 6 weeks or so. I want abs too...

Howard 9
06-20-2007, 07:08 PM
lol @ nose itch

Impressive rows dude.

Good luck with the cut. I see that you're taking it slow... I think that's a good idea, at least to start things off. I know when I jumped into my cut at a big deficit it was torture to stick to that diet, and I ended up getting frustrated with myself for cheating when I should have just set more reasonable goals at first.

Yeah I want to lose as little muscle as possible, who doesn't? I am ok with cheating, except at night when I use to do all my binge eating lol. During the day I am usually busy enough that I am fine.


Good stuff, I'll keep following on your cut. How tall are you? Anyways I'm doin bgb too and want to cut in 6 weeks or so. I want abs too...

I am 6-0 about 192 LBS. Good luck with your cut man.

dblockspky
06-20-2007, 07:25 PM
hahaha @ nose itching, I actually know that feeling. It always happens at the most awkward times and I try to fight through it and not scratch but normally I lose. Still good pressing and rowing man, good job.

Coke
06-21-2007, 06:42 AM
Wish you well with that diet plan, should make good on it all.

Howard 9
06-21-2007, 01:05 PM
Thanks guys

Day 38 (6/21/07)

Time 1 hour

Squats
185x5
205x5
225x5
245x5
265x2

DB Lunges
50(each hand)x20 (steps)
50x20
50x20

Leg Curl
110x10
110x10
110x10

BB Curl
85x8
90x8
95x4

Conc Curl
25x8
25x8
25x8

Forearm work

I guess I did not get my squat up cause im on a cut, but i am still kinda dissapointed. Should i switch up the reps/sets for my compound lifts on a cut? Like more heavy? 3x3?

dblockspky
06-21-2007, 07:50 PM
Being on a cut could definitely be a factor. But it's never bad to switch it up and see how that works anyway. Good work, at least your strength is where it is and didn't DEcrease..

Coke
06-22-2007, 06:14 AM
Numbers appear to be staying tight, nice job.

fleep
06-22-2007, 09:31 AM
squat numbers are looking good nice work

Noxon
06-23-2007, 03:18 PM
Nice squats dude. Remember, when you're on a cut every day that you don't lose strength is a good day indeed.

Howard 9
06-23-2007, 05:01 PM
Nice squats dude. Remember, when you're on a cut every day that you don't lose strength is a good day indeed.

Yeah I think I should not lose too much strength cause i was eating at matienence before and not bulking.


squat numbers are looking good nice work

Thanks.


Numbers appear to be staying tight, nice job.

Thanks coke.


Being on a cut could definitely be a factor. But it's never bad to switch it up and see how that works anyway. Good work, at least your strength is where it is and didn't DEcrease..

Yeah thats really the most important thing.

Howard 9
06-23-2007, 05:05 PM
Day 39 (6/23/07)

Time 45 mins

DB Shoulder Press
55x8
55x7
55x6

Pullups neutral grip
bwx6
bwx6
bwx5

Lat Pulldown
150x8
157.5x7
150x8

Grip was a big problem on these, I think I should get some straps...

Lateral Raise
15x10
15x10
15x10

Reverse Flies w/ cable
27.5x10
27.5x10
27.5x10

Shrugs
245x10
275x10
225x15

Weight situps 3x10 w/ 45 supersetted with other ab stuff

Got dextrose today so it was my first day using that stuff PWO, im using 30g since I am getting carbs from milk too. So far in my 5 full days on diet I have keep my ratio perfect at 40/30/30, mostly luck though lol I have just been kinda eatting as the day goes along with no set diet. I might do 40/40/20 soon. Don't know. Anyways atleast I kept my numbers the same.

Noxon
06-23-2007, 05:25 PM
Ohhh, somebody is gonna come in here and yell at you for setting your cut diet with ratios. LOL... Just a fair warning.

Good workout man. Something to try with the dextrose is making a dex/protein shake and drinking that during your workout instead of PWO. That way you are fighting the muscle loss while you are working out, too. One of MariAnne's articles talks about workout nutrition and workout / PWO shakes. Here, found it in issue 2: http://www.wannabebig.com/article.php?articleid=274

All about sugar! Mmmm, sugar.

dblockspky
06-23-2007, 05:44 PM
nice workout howard. i just picked up some straps recently, I haven't used them for everything but the stuff that I have used them for its worked pretty well. and good job sticking to that ratio. I've tried and something seems to always been a lot over or under the level it should be at

Howard 9
06-24-2007, 04:04 PM
Ohhh, somebody is gonna come in here and yell at you for setting your cut diet with ratios. LOL... Just a fair warning.

Good workout man. Something to try with the dextrose is making a dex/protein shake and drinking that during your workout instead of PWO. That way you are fighting the muscle loss while you are working out, too. One of MariAnne's articles talks about workout nutrition and workout / PWO shakes. Here, found it in issue 2: http://www.wannabebig.com/article.php?articleid=274

All about sugar! Mmmm, sugar.

Lol who would yell at me? Thanks for the link, I might start bringing a shake for when i workout and then just sip on it.


nice workout howard. i just picked up some straps recently, I haven't used them for everything but the stuff that I have used them for its worked pretty well. and good job sticking to that ratio. I've tried and something seems to always been a lot over or under the level it should be at

Yeah it was pretty much dumb luck to be perectly at 40/30/30, I just try to ballpark. I think straps would really help with lat excercises so i can just concentrate on contracting the lats instead of having to hold the bar.

Howard 9
06-24-2007, 04:08 PM
Day 40 (6/24/07)

Time 55 mins

Deadlifts
225x2
265x5
280x5
295x5 (new PR)

GM
95x8
115x8
135x8

Leg Ext
270x8
290x8
290x8

Standing Calf Raises
355x10
335x10

CGBP
145x7

Dips
BWx10
BWx10
BWx7

OH Rope Extension
90x10
90x10

Forearm work

I stopped doing CGBP cause my wrist was hurting from them, once I go over 135 it really hurts my wrists. Was glad to actually increase my strength in DL. What i started doing when I do up to DL is bend down then fully extend my legs like 3 times real quick and than pick it up, it works a lot better then just going right up and picking it up for me atleast. Tomorrow is my first real weigh in so hopefully i am at like 189.

Noxon
06-24-2007, 05:22 PM
Grats on your PR bro. Nice workout!

Edit:

Oh, as for the diet I don't think anybody will actually yell at you, although C-F-P ratios have been the subject of debate / discussion here on the forums in the past.

I tried looking for the specific articles I had in mind, but I couldn't find them in short order so I will just summarize... I am merely parroting here, so take this for what it's worth. I thought it made a lot of sense anyway.

Basically, when you are training hard your body still needs the same minimum amounts of protein and fat based on how much lean body mass you have. What type of diet you are running (cut, bulk, maintain) has no bearing on how much of these macronutrients you require. Based on that, it's considered better practice, according to this article, to use a fixed-amount ratio that is related to lean body mass (Like 1.5g protein per pound of LBM, 0.5g fat per pound of LBM, etc). That way you make sure you get the proper amounts of protein and fat. To change the type of diet, you would then decrease the amount of carbs you are taking in to cut, or simply increase calorie intake to bulk.

So, what the article is suggesting is that you take the following steps to determine your macronutrient needs on a cut:
1. Determine LBM and maintenance calories.
2. 80% of your maintenance calories is your caloric intake on the cut.
3. Determine your protein needs (1.5 * LBM) and fat needs (0.5 * LBM).
4. Subtract your protein (6 cal/g) and fat (9 cal/g) calories from your caloric intake on cut.
5. Use carbs to fill in the rest of your calorie needs, and try to consume those carbs around workouts to optimize insulin levels during exercise.

*end parrot mode*

Howard 9
06-24-2007, 07:13 PM
lol thanks man thats what i been doing though but somehow the ratio has been good. Well I am not sure what my LBM is but im about 190 getting 240g of protein and about 80g of fat, so i figure i am somewhere in the range.

Noxon
06-24-2007, 07:34 PM
Sounds like you are in fine shape on your macros =) I figured that was the case, but thought I would share anyway!

dblockspky
06-24-2007, 07:58 PM
your pulling is getting up there bro. nice work all around and good job on the PR

Coke
06-25-2007, 05:40 AM
Fine efforts bro, covered plenty of ground the past two days.

Cirino83
06-25-2007, 07:50 AM
Solid work in here man. Numbers are looking real nice across the board.

Howard 9
06-25-2007, 11:45 AM
Ok so today I weighed in...

Starting Weight (6/18/07): 191.5 LBS
Current Weight (6/25/07): 189 LBS

My stomach has defnitely gotten a little smaller, I figure I have about a 4-6 weeks left to cut before I can see abs. 2.5 LBS in a week is more than I would like but my strength has been about the same or even slightly better so I am not too worried. Next week I would like to weigh in at 188 or 187.5.

Noxon
06-25-2007, 04:08 PM
Don't worry about cutting too much in the first week, it's mainly a bunch of water weight with the carb reduction.

gravej
06-25-2007, 04:10 PM
No lift on friday, monday, and tuesday?

Rest days?

Howard 9
06-25-2007, 04:11 PM
HIIT

20 seconds running/40 seconds walking
6 sets

I probably did not do enough cause it was sorta easy, but it was my first time doing it. Only gonna do it once a week on either monday or tuesday. Probably bump it to either 20/10 for 8 sets or 30/30 for 10 sets. Not sure. Or 20/40 12 sets. My legs were still sore from yesterday so I am not sure if i should do them on monday.

gravej
06-25-2007, 04:17 PM
Sounds good.

I think I might use your routine, do you feel it building muscles besides just back also? By the look of it it seems like it should build others. But I am very interested in biceps/triceps of course.

dblockspky
06-25-2007, 04:57 PM
way to hit that "cardio" bro. Hopefully you can get to the body you want soon.

Howard 9
06-25-2007, 04:57 PM
Sounds good.

I think I might use your routine, do you feel it building muscles besides just back also? By the look of it it seems like it should build others. But I am very interested in biceps/triceps of course.

yeah its great. Trust me I was worried about biceps too but they get plenty of work on the two back days too. The trices get plenty of work too with all the pushing. Only thing I am a little iffy on is lack of chest work, but if you add flies on wed and then do dips for tri day you'll be good.

gravej
06-25-2007, 05:23 PM
On Wed., what do you do to work out your calves?
Yeh.
Im going to follow your exact routine.
Wish me luck :P

On the off-days I will be running a couple miles. Or walking 6.

Howard 9
06-25-2007, 11:05 PM
On Wed., what do you do to work out your calves?
Yeh.
Im going to follow your exact routine.
Wish me luck :P

On the off-days I will be running a couple miles. Or walking 6.

Usually I do whatever calf machine is open, calves are not really a weakness for me. I always have had good calves even when I did not lift. But I would alternate standing and seated with high reps and then low reps.

Dblock - Thanks man, hopefully the hiit helps a little.

Built
06-25-2007, 11:41 PM
You doing the HIIT on treadies? Following it with ss to burn off the FFAs and cool down?

Howard 9
06-26-2007, 07:46 PM
You doing the HIIT on treadies? Following it with ss to burn off the FFAs and cool down?

I did not do it on a tread mill, I ran around a track. Kinda felt stupid since everyone else was walking around. I like doing it on a track though, would you recomend a treadmill? What is SS? I guess you could say I did a cool down cause I walked a lap after I was done it.

Howard 9
06-27-2007, 03:18 PM
Day 41 (6/27/07)

Time 50 mins

DB Bench Press
70x8
70x7
70x5 (wtf)

BB Incline
135x7
135x7
135x7

DB Flies
30x10
30x10
30x10

Bent Over BB Rows
135x8
135x8
135x8

HS Row
200x8
200x8
200x8

Seated Calf Raises
110x20
110x20

Various Ab work

Finally think I got the form down on bent over rows so I was happy about that. Pretty good workout overall, little loss of strength. wish i coulda done 6 reps on last set of db bench, i always mess up when going back with the weight it seems.

KingWilder
06-27-2007, 03:46 PM
lookin' good man

dblockspky
06-27-2007, 05:28 PM
good work man. don't worry you probably had that 6th one in you. **** happens to me all the time on incline or db shoulder press. I'll get 8 reps or so for the first two sets then on the third set i don't even know what happens.

Noxon
06-27-2007, 06:11 PM
Strong rows, good to hear that you got your form down on those. Great work man. Sometimes that happens with DB's... I gas out on DB bench stuff if I make the mistake of letting the weight drift laterally over my elbows. Fighting the weight laterally can take it out of ya quick!

Hey, I tried doing those hip stretches you suggested... Two sessions so far, and they are working great. ROM is already improving much more than I was managing with static stretches. Thanks a lot bro.

Coke
06-28-2007, 04:49 AM
Nice and thorough job on your chest and back dude.

Cirino83
06-28-2007, 07:32 AM
Awesome chest/back day dude.

Built
06-28-2007, 11:07 AM
HIIT mobilizes free fatty acids. Steady state afterward not only cools you down, but burns them off before they redeposit on your gut/ass/<insert stubborn bodypart here>.

Howard 9
06-28-2007, 04:12 PM
Day 42 (6/28/07)

Time 1 hour

Squats
185x5
205x5
225x5
275x1
260x4

SLDL
185x8
205x8
205x8

Leg Ext
270x8
270x8
270x8

BB Curl
85x8
90x8
90x6

DB Curl
25x10
30x8
35x6

Forearm Work

Decent workout, just wanted to see how 275 felt on my back. Finally think I got the form perfect on SLDL.

dblockspky
06-28-2007, 06:16 PM
Good workout bro. Do BB curls ever bother you? I did a set today and on the second set it just killed my left wrist.

Howard 9
06-28-2007, 06:36 PM
You know they never use to when I first started, but the past couple I have been having some mild pain in them. I had stayed away from them for awhile cause of the pain when I first started lifting. If it gets bad I will just stop doing them, but they are by far my favorite bicep excercise.

Noxon
06-28-2007, 06:58 PM
Strong squats bro, great workout.

I get wrist pain from BB curls; I think it is because it is so easy (And tempting) to cheat on them, but the wrists aren't exactly the strongest joint in the body when it comes to lateral forces. I stopped doing 'em back in high school and haven't done them at all since I started lifting again.

Howard 9
06-28-2007, 08:14 PM
Yeah they are easy to cheat on, I like doing them with my back against a wall whenever there is room for it with the pre loaded bars.

Coke
06-29-2007, 05:38 AM
Sweet leg work and curls bro.

Cirino83
06-29-2007, 08:04 AM
Nice leg session. Solid all around.

Howard 9
06-30-2007, 04:37 PM
Thanks Coke, Cirino, and Dblock

Day 43 (6/30/07)

Time 1 hour

DB Shoulder Press
55x8
55x8
55x7

Pullups (palms away)
BWx6
BWx5
BWx5

Revers Fly Rear Delt
30x10
30x10
30x10

Lateral Raise Machine
80x10
90x8
60x15

Lat Pulldown
155x8
155x8
150x8

Shrugs
245x10
265x10
225x10

Ab Stuff

Felt pretty good today, my lifts actually went up, so I made some good progress.

Noxon
06-30-2007, 05:20 PM
Nice session man, making great progress with the palms away pull ups. 5x5 is not far off! Then you get to kneecap yourself with plates, fun fun.

Howard 9
07-01-2007, 04:20 PM
Lol Noxon, yeah sounds like fun.

Day 44 (7/1/07)

Time 40 mins

Deadlifts
225x8
300x5 (new PR)
225x6

Calves

Weighted Dips
25x8
25x7
25x5

CGBP
140x6
135x6
135x8

Forearm work

I decided to skip all the leg stuff cause my legs are still pretty sore from the SLDL especially my hamstrings. Plus I want to lighten up some workouts here and there instead of just taking a week break since I am cutting. Still gonna do most the big lifts though. Weigh in tomorrow hopefully will be 187...

Noxon
07-01-2007, 06:16 PM
Sick deads man, grats on the PR.

Built
07-01-2007, 06:30 PM
It's great to see you making such nice strength gains on this, Howard - pretty sweet on a cut. How fast are you dropping weight at the moment?