Time+Patience Plus Consistency

[Time+Patience]

I'm gonna get straight to the #'s...

Early May

Weight 223
Waist 37"
Chest 47"
Legs 26 3/4"
Arms 16 3/4"

My BW has never been 205+, and this winter I went way over that. I didn't know I had it in me but I did get pretty sloppy with it. I cleaned up my diet in early May and my weight is currently around 210, I dropped a lot of water weight, but I'm still carrying a good amount of chub.


I decided it's time for a change with my old journal and that I needed to create a new journal, one with CONSISTENCY.

I have been on and off of these boards, and weightlifting, for a while. I was off for so long I couldn't access the password to my other account (Time + Patience) hence no spaces now.

I spent a lot of time searching threads in the Diet+Nutrition and I have the most detailed diet and goals ever, thanks to; Severed Ties, Borris, Built, and a few others, whose comments and questions were great.

Now for my new Goals; for October...

Weight 193- BF under 7%
Squats 385x8
Deads 405x6
Sumo's 475x5
Flat BB 225x8

My diet #'s will look like this...

Workout Days

Calories- 3,300
Fats- 25%
Carbs- 34%
Protein- 41%

Non-Workout Days

Calories- 2,800
Fats- 40%
Carbs- 20%
Protein- 40%

**I am going to be incorporating Olive Oil, Flax Seed Oil, and Fish Oil and Whey.

Workout Schedule

Day 1- Quads
Day 2- Chest/Delts
Day 3- Off
Day 4- Back/Hams
Day 5- Arms
Day 6- Off
Day 7- Repeat

*I rarely focus on my Bi's and Tri's, so I am dedicating a day to them, to make sure I work them out.
**I'll be splitting Quads and Hams. By working my Hams w/Back I'm hoping to give my Hammies a kick in the Ham.

I'm going to post a couple pictures for the befores, then I'll post some afters; every month or maybe sooner if the progress is noticeable.

Any comments, questions, or concerns, regarding my Diet, training, or anything else, please shoot me a message.

[Time+Patience]

Current pictures as of June 1st, 2009. I went from 190-195 up to 220ish over 6-7 months. I got sloppy as you can tell...

Following attachments are 2 Front and 2 Back...

[Time+Patience]

I forgot to add a picture of the Wheels. They usually have been a strong point for me, I lost some definition, but what definition is there does not show through very well due to the pasty whiteness color that you see there.

The last pic (110) is from 2006, and that's a good idea of how lean I want to be, but with the added size I've put on over the years.

I am hoping to have a solid tan overall to allow for max. definition.

My biggest goal is to look like I have never looked before, Lean-wise.

[benno]

Hey mate, Looking pretty thick and solid You would rip up massive. Good to see youve got a good diet plan outlined etc. All the best in achieving those goals.

[Time+Patience]

This is a catch up post with 4 of my past workouts...

Wednesday May 27th

Squats** I'm going w/a traditional BBing stance.
315x 8/7/7

Leg Press**Feet are no further than shoulder width.
405x 12
495x 12/12/12

Lying Leg Curls
90x 15/15/14/15/12

Standing Leg Curls
35x10/8- I couldn't do anymore Leg Curls

SLDL**I'll be doing SLDL on Back days, I'll also be going heavier
95x 20
115x 20/20


Thursday May 28th

Flat BB
185x 10/10/9/8

Hang Cleans**I superset my Bench and Cleans
185x 10/10/10/10

BB Military
135x 10/ 6/5/4/3/2 **My Delts were spent after the Flat BB

Flat DB Flyes
40x 8/8/6/5

DB Side Raises
35x6/7


Tuesday June 2nd

Squats
315x 8/6/6
335x 4/4

Leg Press
585x 10/10/10

BB Lunges
Bar x 12/12/16**I couldn't imagine adding more weight right now!

**My Legs were shot after this workout. I haven't worked my legs this hard in quite some time. If I continue this, I should see some good size and detail within a few weeks.


Wednesday June 3rd

Flat BB
185x 10/10 205x 4/5

Hang Cleans** Superset w/Flat BB
185x 10/10 205x 6/6

BB Military
145x 9/8/8/8** I faired a bit better on these. I have to do them in a power cage due to no spotter.

Flat DB Flyes
35x 10/10/10/10

Side DB Raises (Superset w/the Flyes)
35x 12/12/12


The past 2 workouts have been great workouts. That's when I really had every goal, detail, and thought in the right order.

If I could consistently train and diet with this continued focus, then the results over the next 3 months could be the best I've EVER experienced in my life.

[benno]

Good numbers on the lifts, keep at it!

[Time+Patience]

Hey mate, Looking pretty thick and solid You would rip up massive. Good to see youve got a good diet plan outlined etc. All the best in achieving those goals.

What's going on Down Under. Thanks, I'm hoping to keep as much size as I can, while ripping it up. I'm hoping my diet is just about right on my caloric intake. I'm not as scientific as some members are, but I have an idea of what I need.

[Time+Patience]

I woke up early, 3 AM, so I could squeeze in my workout at a time where I would be able to get it done in quick fashion.

Friday June 5th

SLDL
245x8/8/8/8 *I haven't gone heavy in a while, and these were strenuous for sure.

Pullups/Pulldowns
BWx8/7/6
135x9/9/8

BB Rows** I pull the bar into my lower chest area, to work the upper back more.
165x 10/10/10/10

Rack Deads
275x10
325x 6/6/6
275x10

I had to get this workout in rather quickly, since I open up the gym in the mornings. It wasn't a bad workout, bue I'm not accustomed to working out so early, let alone be up quite that early.

I plan on getting up over 300+ on the SLDL's and I'm looking to get up to 400+ on the Rack Deads, but it depends on where in my workout I do these exercises.

[benno]

I woke up early, 3 AM, so I could squeeze in my workout at a time where I would be able to get it done in quick fashion.

Friday June 5th

SLDL
245x8/8/8/8 *I haven't gone heavy in a while, and these were strenuous for sure.

Pullups/Pulldowns
BWx8/7/6
135x9/9/8

BB Rows** I pull the bar into my lower chest area, to work the upper back more.
165x 10/10/10/10

Rack Deads
275x10
325x 6/6/6
275x10

I had to get this workout in rather quickly, since I open up the gym in the mornings. It wasn't a bad workout, bue I'm not accustomed to working out so early, let alone be up quite that early.

I plan on getting up over 300+ on the SLDL's and I'm looking to get up to 400+ on the Rack Deads, but it depends on where in my workout I do these exercises.

Haha 3am wakeups for a gym workout! I like the commitment bro! Good stuff. Work back into those stiffs and racks slowly, the numbers will be high in no time.

[Time+Patience]

Saturday June 6th

BB Curls
80x 8/8/8

Skulls Crushers
80x 10/8/8

Overhead Ext
60x 6/8/8

Preacher Curls
55x 10/10/10

Calve Raises
255x 8/8/8/8

I basically superset the Bi and Tri exercises. I also read up about the HIT training method, so I decided to do slower reps and I'll say that it wore me out.

Maybe this Winter I will try a full blown HIT workout. It will be a huge challenge mentally, and I definitely understand the thinking behind the training, and I like the sounds of it.

I never train my arms consistently. I've always just let all of the Core exercises work them out. I assume that I should see some solid gains in my arms now that I'm training them specifically.

Monday brings Quads, I'm hoping to up my reps at 335.

[benno]

Saturday June 6th

BB Curls
80x 8/8/8

Skulls Crushers
80x 10/8/8

Overhead Ext
60x 6/8/8

Preacher Curls
55x 10/10/10

Calve Raises
255x 8/8/8/8

I basically superset the Bi and Tri exercises. I also read up about the HIT training method, so I decided to do slower reps and I'll say that it wore me out.

Maybe this Winter I will try a full blown HIT workout. It will be a huge challenge mentally, and I definitely understand the thinking behind the training, and I like the sounds of it.

I never train my arms consistently. I've always just let all of the Core exercises work them out. I assume that I should see some solid gains in my arms now that I'm training them specifically.

Monday brings Quads, I'm hoping to up my reps at 335.

Good workout, yeah i always found superseting bi's and tri's worked well but did fatigue quite quickly. Good stuff though!

[Time+Patience]

Monday June 8th

Squats
335x 5/5/5/5

Leg Press
675x 8/8/8

Lunges
Barx 22 Reps

I also did a small amount of calve work.

I had to be very brief with my workout. By the time I was done arguing with my 3 year old son, I got him into the Gym Playroom, I had less than 40 minutes after a brief warmup.

I actually pushed myself on the Leg Press this week. I think I could be at 765 soon enough. The Squats were very hard, to get those 5 reps, but I did up my reps and did it for 4 sets.

I'm hoping to be repping 365 by August.

[Time+Patience]

Tuesday June 9th

Flat BB
205x 8/8/8/8 ** I had to stop and rest after the first 6 reps after the 1st set.

Hang Cleans
205x 8/8/8/8

DB Side Raises
40x 8/8/8

DB Upright Rows ** Superset w/DB Raises
40x 8/10/10

Flat DB Flyes
40x 8/10/10

I had 2 Finals today, so I didn't get to workout until 8:30, which is very late for me, so I was speeding through my workout. I was getting one hell of a sweat though.

I did some HIIT cardio, I only did 3 intervals where I was maxing out the treadmill for about 30 seconds. I also did some Ab work.

I was able to up my weight on everything this week. I'll probably go up to 215 for Flat BB and Hang Cleans and work my way up to 6-8 continuous reps, hopefully I can get that done within 2 workouts.

[benno]

Looking good and strong as always. Good numbers on the squats and leg presses bro.

[Coke]

Numbers are looking solid man, damn good pics too.

[Time+Patience]

I went to work early, 4 AM, and did a Mini morning session and saved the big stuff for later in the day.

Thursday June 11th

AM Workout

Leg Curls
80x 15/15/15/15 110x10

Pulldowns
135x 12/12/10/10

PM Workout

BB Rows **Bar to Chest
185xx 10/10/10

BB Rows ** Bar to lower abs
225x 8/8/8

Deadlifts ** Conventional
405x3
405x 1/1/1 **Limited Rest on these- I was surprised at how "easy" 405 was.

SLDL
245x 10
265x 6/6

**Kick ass workout!**

I'm going to do both types of Rows for a while to ensure overall back thickness. I've lost some of my Lat width, since I don't do many Vertical Pulls, so I'll eventually switch it up and do 2 Vertical Pulls instead of 2 Horizontal.

I'm very enamored with overall Back thickness, so that's my focus, hence the reason why I'm doing the Deads also. I hope I can implement the Deads and Squats in the same week without any harm. I'll just be doing quick Singles for the Deadlifts.

I should be up to 450 on the Deads and 300+ on the SLDL soon enough!

[Time+Patience]

Benno Coke

Thanks fellers.
My biggest goal is obviously the word in the title: CONSISTENCY.

Coke, if I had the consistency that you have displayed in your journal, I'd be on another level now. It's disappointing to see my lack of dedication at times.

Coke, I have to ask how do you stay with it the way you have?

[Coke]

I be telling 'em, just get up and get in there (the gym) and the rest will take care of itself.

just don't stop, plain and simple.

[Time+Patience]

I had a busy weekend. I had to finish some exams Friday, which was supposed to be my Arms workout, and I also attended a few graduations The University of Cincinnati. I'll be hitting the gym Monday and Tuesday though.

Sunday June 14th

BB Curls
90x 10/10/10

Skull Crushers
90x 10/10/10

Preacher Curls
60x 10/10/10

Overhead Ext
60x 10/10/12

I was able to up the weights on everything, and keep the reps high, but last Arm workout, I did the slower reps, so that's what the different most likely was. I'll jump up to 100 pounds for the first 2 exercises next workout.

Tomorrow is Squats and Leg Presses, which I'm hoping to up the reps or weight on both.

[benno]

Benno Coke

Thanks fellers.
My biggest goal is obviously the word in the title: CONSISTENCY.

Coke, if I had the consistency that you have displayed in your journal, I'd be on another level now. It's disappointing to see my lack of dedication at times.

Coke, I have to ask how do you stay with it the way you have?

Again good workouts bro! Looking forward to seeing you numbers on squats and presses tomorrow, hit em hard!

How do u lack dedication at times?

I think the journal system is great, i love posting my results and then look back over them in time. To see what gains i made etc. Keep being consistant bro, good job!

[Time+Patience]

How do u lack dedication at times?

I think the journal system is great, i love posting my results and then look back over them in time. To see what gains i made etc. Keep being consistant bro, good job!

I agree the journal system CAN be great, if it is used consistently and that has been exactly my problem. I used to have another journal under my other user name (Time + Patience) but I was so irregular with my posts.

I'm hoping to get this journal over 10 pages long, and if I can do that, I think it will have been my longest time of working out with the most consistency.

Now to my workout today... I did a brief AM workout, where I just did a few drop sets of Leg Extensions.

Monday June 15th

Leg Extensions ** AM Workout

Squats
365x 3/3/3/3
Dropset on the 4th set to...
315x 6- Then
225x 10 *Racked Weight* 5 more

Leg Presses
765x 5/5/5

Lunges
Barx 20/ 24

Sissy Squats **Superset w/Lunges
BWx 10/12

I wanted to up the weights on the Squats, and I did the Dropsets to add a different dynamic to my workout this week. Until I can get 365x5-8 reps, I'm going to do either more sets or the dropsets

I upped the weight on the Leg Presses and those were TOUGH, so I'll be sticking with that weight for a while.

My legs were extremely tight and well worked after the Lunges/Sissy Squats Supersets.

Overall a great workout. I'm hoping to string together 6 solid Leg sessions and that I can rep 385 by then.

[Coke]

It wouldn't hurt to keep the training days the same, for example you did arms-Sunday and legs-Monday. If you do this next week, or week after week, you will really start to roll imo. Keep on with it man, doing good.

[Time+Patience]

It wouldn't hurt to keep the training days the same, for example you did arms-Sunday and legs-Monday. If you do this next week, or week after week, you will really start to roll imo.

I have my schedule set like this, to allow for set backs, because being in school, working, and raising my family I have some set backs periodically. Plus it's a new schedule, so I'm seeing if it works, I more so like the split, I rarely focused on my Hamstrings and Arms in the past, and this split allows me to do so.

On to my workouts....

Tuesday June 16th

Flat BB
215 x 6/4/4/4

Military BB ** Smith Machine
155 x 10/10/10/10

Side DB Raises ** SuperSet
40 x 10/10/10

DB Upright Rows ** SuperSet
40 x 10/12/12

I had a job orientation on campus and then I went to a Cincinnati Reds game, so my time was extremely limited, and this gym doesn't allow any Cleaning or Snatching, so I couldn't do my Bench/Cleans Supersets, which was a bummer.

** Note- I have to do something different with my chest workout. It's just not working, I'll probably lower the weights. I've pretty much been doing workouts similar to this for Chest and my strength has been the same for 6 years, and my chest is actually lagging as compared to the past. I'm thinking I'll do 10+ reps, and maybe a superset after the Shoulder exercises. I just need something new.

I'm going to focus on my BP this winter time, especially if I focus more on PLing

[Time+Patience]

I need to post my 2 recent workouts... which were both great BTW.

Thursday June 18th

BB Rows ** To lower Chest
185 x 10/10/10

BB Rows ** To lower Abs
235 x 8/6/6
* I had to incorporate some Rest/Pause on these, they felt great.

SLDL
275 x 8/8
315 x 3/3
** I had to go try for 315 to see how it felt, and I got it for a few, so I'll try to start at this weight and hit it for 5-6 reps next week.

Deads ** Conventional
405 x 1/1/1/1/1 ** 1 Minute rest B/T sets
430 x 1
** The 405 was rather easy, so I had to try some heavier weights, an Ego attempt I guess. I could probably pull 455 when fresh, definitely happy with that.

Seated Calve Raises
* I don't count sets or worry about weight, I just make sure I do a lot of *****. I'll usually put in 6-8 sets, and I vary the rep range and the tempo from workout to workout.

** My back felt great. I'm getting some great workouts in, and I have a lot of energy to do more, even though I'm busting my ass during my initial workouts, so that's a nice feeling.

*** Notes- I won't be able to continue this routine with the heavy Deadlifting and Squatting in the same week, so I'll probably do another week or 2, then alternate weeks of Heavy DLing and Squats.


Friday June 19th

BB Curls
90 x 10/10/10/10

BB Skull Crushers
90 x 10/10/10/10

Rope Curls
70 x 25/25 ** Rest/Pause

Overhead Rope EXT
70 x 25/20 ** Rest/Pause
*I had to drop the weights for the 2nd set

** This also was another awesome workout. Everything felt great, and the Rope Curls felt really good. The Rope Extensions felt good, but I can't do many continuous reps, I need to drop the weights, but the feel I get at the top is felt directly in the outter head of my triceps.

*** The wife and I took our son to the park, and I did a 4 sets of sprints, probably 50 yards worth. Enough to make myself work. I need to get to these sprints more often, and do more than 4 sets.

I'm going to hit the gym early Saturday morning, but only to shoot some hoops and do some plyometrics. I get a nice workout in on my Basketball days.

[Coke]

Good deal on getting those sprints in...like the way you varied those sets of bb rows.