ecDoes it again

[ectx]

My Newbie Journal
I was holding out on starting one of these because I was a little embarassed....but hey, I've got nothing to lose and lots to gain.

Background on myself
Readers digest version. (well maybe not)

Then
Beer+Books+TV+School=310 lb & high bp
Walking, then running + good diet + 1 year= lean 180 lb long distance runner. (about 8% BF at 5’10.5)

Life was good …until I busted a ligament in my knee . I couldn’t run for a year (could barely walk for 6 months!), and since then
(1998) each time I’ve tried to run again I get injured.

By January 2002 wt=240 lbs. Yikes!

So I got some help. Changed diet to several small meals a day...lots of protein.
Train with weights 4 times a week. Do Cardio 4 times a week.

Now
203 lbs with about 7-12 lbs of increase in lmm (depends on which BF analysis test I trust...Really don't trust any) I’m a lot stronger than I was at the start.
I’m still pretty WEAK, but I’m really enjoying training with weights. I also still get my cardio fix. Great stuff.

I’m happy with the results I’m getting; happy and hooked . I really enjoy lifting weights and I’m glad I can get some kind of alternative fix to running.

Reading the journals and info in here has given me a lot of insight into my diet and gym routine. I understand it better. It’s also inspirational .

Reading about all the weight people are pushing around in here is amazing.

Belial you’re one scary dude…almost as scary as Tryska. *snicker*

Everybody’s pretty constructive and helpful so I figured I’d start posting my journal here and getting your input. I was a little hesitant about doing this, again, mainly because I find my lifts pathetic, but I figured that the sooner I start keeping an online journal the sooner I get input that’ll help me be not so pathetic. I’ll start off by posting my diet and gym routine, as well as my current lifts and diet.

My goal is for world domination, but until then I'll settle for a stronger me.


Oh, And yeah, I just stamped NEWBIE on my forehead so STFU or I’ll unleash a pack of South American Carnivorous Speckled Ass Monkeys on you! tuttut BTW, speckled ass monkeys eat ninjas for lunch.

Next post: Routine and Diet
hey, maybe even B&A pictures with photographic lobotomy

[ectx]

Weights
Monday-Back
Machine Row, overhand grip 3 X 6-8, 5-7, 10-12
Chin ups 2X Max possible
Rev. Grip Cable row 2 X 7-9
Dbl. grip puldown 3 X 8-10

Tuesday-chest/abs
Flat bench 3X6
Inc. DB Press 2X8-10
Inc. Machine Press 1X7-9
Hanging leg raises 3X max possible
ab machine 3 X 18-25
Jonda crunches 1 X max possible

Thursday-leg day
Squats 4 X 10,7,5,12
Leg press 2X6-8
Lying curl 2X8-10 to failure
hyperextensions (SLDL) 2 X 10-12
Standing calf 2 drops sets 8-10
Seated calf 3 X 15-20

Friday-bi's and tri's
EZ curl 2X7-9
Rev. grip cable pushdowns 2X12-15
inc. DB curl 3 X 8-10
Decline skullcrushers 3X7-9
Preacher machine curl 2X5-8
Overhead 1 arm DB extensions 1X8-10

Cardio
Odd weeks/ mornings or separate from weight training
Mon. & Fri. 16 min. balls out on stationary bike
Wed. & Saturday 40 min run
Even Weeks/ post workout or mornings
Mon, Tues., Fri. tredmill 12% grade 3.4 mph, 25 min.
Wed. 45 min 12% grade 3.4 mph
Saturday 30-35 min at whatever speed and incline I feel good with.

Diet
Diet alternates from 5 meals on odds to 6 meals on evens. Protein intake is between 150-180 depending on week. Carbs are higher on odds. Usually 3 complex and 3 simple carb servings / day. 2 cheat meals on odds, 1 cheat day on evens.

Supplements include Vit. C & E post training, Xenadrine RFA on even weeks, multivitamin, and flax seed oil, multi source protein post cardio on evens. Whey 1-2 times/day

4 ltrs water / day

So far, I've been on the new diet 2 weeks. Energy level is up compared to old, But I get really hungry on even weeks, even with the extra serving. I've had to get up in the middle of the night to down a shake. I think I'm on metabolic overdrive because I've dropped about 4 lbs and waist has gone down another inch (thought it was water, but the weight's consistently off). None of my lifts have suffered though. They've actually all gone up (perhaps not as hard when you're as weak as I am ).

Your comments and suggestions are welcome.

[The_Chicken_Daddy]

Good luck, man.

Gotta post in here to commend you on such an ace journal title!

[ectx]

Good luck, man.

Gotta post in here to commend you on such an ace journal title!

Thanks man. I thought it was a bit cheesy...
but hey, sometimes cheese is good.

I almost used "chicken" as my screen name...that's what my old running buddies call me, but I figured in here there can be only one chicken. I also think I'm leaving that runner behind. Again, thanks man.

8/10/02
Diet
Meal 1 1 cup cottage cheese w/ strawberries
Meal 2 Post cardio shake (40 g mixed source protein) + flax
Meal 3 Turkey sandwich on wheat and 1/2 grapefruit
Meal 4 Whey shake (40 g prot.)
Meal 5 Whey shake (40 g prot.)+ flax
Meal 6 1 can tuna, 1/2 can green beans

Weights
None...rest day

Cardio
30 min 12% grade power trek in the am. @ 4mph
Easy.

Random *****
Got lots of sleep last night...10 hours! hadn't been getting more than 5/night because of school. I decided to let myself sleep until I woke up by myself. Felt great too. Diet bugs me. I'm suppose to be eating every 3-3.5 hrs. I'm getting hungry about every 2.5. That's even with the Xenadrine in the morning and early pm. I may increase carbs a little or add an extra meal. I was fine last week (although odd week diet is different). I'll talk to C about this. Legs are still killing me from Thursday's leg workout. I can see why people here like squats. My quads and my butt are really sore...but I think the cardio helped clear up some of that lactic acid, because I felt much better afterwards. Went to see a movie at my friends house. Scary movies are good for cuddling. H was scared, and i was loving it.

[ectx]

8/11/02

Diet
Meal 1 1 cup cottage cheese w/ strawberries and 2 slices of wheat toast
Meal 2 1 chicken breast and 2 handfuls of veggies (broccoli, zucchini)
Meal 3 Whey Shake + Flax
Meal 4 1 can of tuna, 1/2 can green beans
Meal 5 Whey shake + flax
Meal 6 1 can tuna, 1/2 grape fruit

Weights
None...rest day

Cardio
None…rest day

Random *****
Slept well last night, about 8 hours. My legs are back to normal. The arms are a little sore. So are the forearms…must be all that…nevermind. *DOH* Spent most of the day in lab. I’m actually kind of bummed. My cuz Ceci passed away this weekend. We were very close growing up. She went in to have gastric bypass surgery to try and lose weight. When they did her blood work they found out she had liver cancer. That was 3 months ago. I’m bummed both because she’s dead and also because she was so desperate she was willing to resort to surgery to lose weight. Makes me wonder about how unhappy she must have been. She’s only about a year older than me and left behind a 6 year old kid. Makes you put things in perspective.

[Franjipani]

Hey there ectx,

It certainly does put things into perspective....

Its pretty devasting to lose a loved one.... so I just wanted to let you know that my thoughts are with you and your family...

Cheers,

Francesca

[Franco]

Sorry to hear about your loss, I know how difficult it can be as I have had the same thing occur to me recently.

Try and talk to friends and loved ones as much as you can, the pain will never truly go but it help to alleviate it some what

[The_Chicken_Daddy]

I agree, keep your bridges firm.

[ectx]

Francesca, FAngel, and Chicken Daddy...Thanks. You guys are ace.
Feeling much better today about it. I don't have a problem with dieing. I have a problem with dieing unhappy. When I go I want a big party with beer and pizza.

Again, thanks.

Okay, on to the other stuff:

8/12/02

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 1 cup cottage cheese w/diced apple and 2 slices of whole wheat toast
Meal 3 1 chicken breast, whole grain rice, steamed broccoli
Meal 4 1 chicken breast w/ whole grain rice
Meal 5 Whey shake + flax

Weights
Back Day
T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X12 135
had a hard time getting the full range on the last set.
Chinups (underhand narrow grip) 2X5 pathetic.
*Need to program myself into loving these and making them my b*tch*
Reverse grip cable row 2X9 180. Felt easy. Will go up next week or add reps.
Double grip pulldown 3 X 10 140. Nice and slow. These feel a lot harder than a regular lat pulldown I can do 170 w/lat pulldown, but not with double grip pulldown.

Overall workout felt crappy. Energy level was down. Maybe it was because I spent all night in the lab *doh*. Called in sick and went home afterwards to sleep. Felt much better afterwards.

Cardio
in evening...separate from weights
16 min sprint on stationary bike.
used max setting and random prophile.
Goal was to maintain cadence @ about 95-105 rpm regardless of changing difficulty. Great for getting heart rate up w/out frying it.

Random *****
Feeling better today. Especially after I slept. Amazing what catching your z's will do. *note to self, do not go to gym when feeling like crap* Day was blah. Need to work on publications. Got good data over the weekend.

[ectx]

8/13/02
Funny, this started out as being the worst workout and ended up being not too shabby…you’ll see what I mean.

Diet
Meal 1 Post workout meal/ 1 big bowl of corn flakes and double dose whey shake
Meal 2 Turkey sandwich on wheat, 1 apple
Meal 3 Turkey sandwich on Wheat, mixed veggies
Meal 4 Chicken w/ brown rice
Meal 5 Whey shake w/flax. mixed in 5 strawberries


Weights
Chest and ab day
Bench Press 2 X 6 165, 1X7 165 (+1R)
Inc. DB Press 1X12 50 1X 10 60 (+10W)
Machine Inc. Press 1X14 170 (failure)
Hanging Hip curls 3X15
Free Motion Ab machine 1X 25 80, 2X 25 120
Janda situps 1X12

+#R indicates rep increase
+#W indicates weight increase.

Started off by making a very freshman mistake. In my slightly drowsy 6 am mode (even after a brief warm up) I loaded the bar. Being my dumbass self I loaded the wrong plates. It’s not like I can’t do math, or I’m stupid or anything, I just f’kd up. My dyslexic mind put 25’s instead of 10’s and 10’s instead of 5’s. *doh * I get to the bench and eek out 1 rep…and I’m thoroughly pissed off at myself because I just can’t understand why the freaking bar feels so heavy. (idiot) I stop, drink my water, and try to justify why last week I could do 3 sets of 6 and now I can barely do one. Dang I’m pissed. I remember being told never to settle for less than what I did at the previous workout. I look over at the bar and it hits me…I’m a dumba*s and I just lifted 205 not 165. Ha ha, 165 was much easier after that . I guess I’m lucky I could actually lift it, otherwise this could have been a “Hey Delphi, know any good doctors in my area?” post. Yikes.

Cardio
None. Wooohooo! Did I just say that?

Random *****
The gym was full of geri’s today (geriatrics). Funny, most people in here would probably consider me a geri. Haha. My back is sore, shoulders too. Pretty fried from yesterday. I guess yesterday wasn't as bad as I thought. I was worried that I'd be too warn out from yesterday. Nah. Anyhow, not much random ***** today.


Note, edited with diet and apparently I can't add so changed weight.

[Franjipani]

you really are "special" ectx.....

Glad to see you have not lost any of your humour.... you are pure entertainment...

Cheers,

Francesca

[ericg]

Originally posted by ectx
Back Day
T-bar Row, oh narrow grip 1X 8 135, 1X10 135, 1X12 135
had a hard time getting the full range on the last set.
Chinups (underhand narrow grip) 2X5 pathetic.
*Need to program myself into loving these and making them my b*tch*

Try doing them first on back day, do VERY SLOW negs, just keep at them and you will progress.

[Belial]

lol. Oops. Good job on the bench anyway... So was that a PR?

Quick question on the chins.... Why the narrow grip?

(PS- good to see you with a journal up. )

[MonStar]

ectx:

Good luck with the journal man. Nice and detailed it looks really good so far. Try and keep it for a while. Most newbies start a journal and stop it after a week. Dont ask me why.

[ectx]

you really are "special" ectx.....

*blushes* ...you mean ...ed, I mean, after that stupid mistake, really.
thanks Francesca

Try doing them first on back day, do VERY SLOW negs, just keep at them and you will progress.

Thanks for the suggestion Eric. I'll give it a try. My back does feel pretty fried after T-bar

lol. Oops. Good job on the bench anyway... So was that a PR?
Quick question on the chins.... Why the narrow grip?

B, I just started lifting in May, so anything I do is a PR.
So yeah, that 1 rep max was a pr. Funny what you can do if you trick your brain into it. The narrow grip is really not that narrow. It's slightly more narrow than shoulder width. My shoulders are kind of broad and the chinup bar at my gym is a little wacky. What it has as a regular underhand shoulder grip feels narrow to me (hands are 5 inches apart kind of narrow) I use the narrow grip as opposed to the wide grip because of everything I've read in here. It just feels really narrow to me though. Any suggestions or should I just keep it the same? thanks.

Good luck with the journal man. Nice and detailed it looks really good so far. Try and keep it for a while. Most newbies start a journal and stop it after a week. Dont ask me why.

Thanks Monstar. I'm pretty anal about my non-public training journal, so expect me to be the same way about this one. I've enjoyed reading yours BTW. Good stuff, even (actually especially) when it gets a little schizophrenic.
*ducks to avoid Monstar's flying kick*

[MonStar]

Thanks Monstar. I'm pretty anal about my non-public training journal, so expect me to be the same way about this one. I've enjoyed reading yours BTW. Good stuff, even (actually especially) when it gets a little schizophrenic.
*ducks to avoid Monstar's flying kick*

Haha yeah I do keep my journal really really detailed - and I hope that you do the same. It lets everyone know not only about your workouts but about other things that are going on in your lift as well ya know? Keep it up man, looking good.

[ectx]

Monstar, thanks. Check your journal for more info. on PT school.
8/14/02

Diet
Meal 1 1 cup cottage cheese, 1/2 cup oatmeal, 2 slices whole wheat toast
Meal 2 Turkey sandwich on wheat, 7 strawberries
Meal 3 Turkey sandwich on Wheat
Meal 4 1 big bowl of corn flakes and whey shake
Meal 5 Whey shake w/flax. mixed in 5 strawberries


Weights
None, Rest day

+#R indicates rep increase
+#W indicates weight increase.


Cardio
40 min Outdoor Run
Approximate distance: 4.4 miles
Approximate pace: 9 min/mile
Temp: 83F, 70% humidity, breezy
Hill Profile: +3 (1=flat, 5=Very Hilly)
Pain and Injury Index: +1 (0=painless, 5=uhoh)
tight hammies, some piriformis soreness
Water stops: 2

I only do outdoor runs about 2-4 times a month, and given my background expect this to be very detailed, but again, you'll only see this much detail on cardio when I run outside. Outdoor runs have so many variables that you just don't get on a tredmill. I still want to run an occasional 5 or 10 K and this will help me prep for them. This was a great steady run. Felt nice and easy, if a bit hot, humind and hilly. I was the sweat king on this one. Piriformis only started bugging me after mile 2 and it wasn't painful, just sore. Had a good stretch before and after.


Random *****
Geez my back is sore. Chest is starting to get more and more sore, especially after my run. It burns more than anything. Loving it. I took a one hour nap after work. It felt good. I think I'll retire early tonight. I Had a busy day at work. I got my DNA chip training in today. Cool stuff. Tomorrow's leg Day, so I better get my z's.

[Franjipani]

Originally posted by ectx

Cardio
40 min Outdoor Run
Approximate distance: 4.4 miles
Approximate pace: 9 min/mile
Temp: 83F, 70% humidity, breezy
Hill Profile: +3 (1=flat, 5=Very Hilly)
Pain and Injury Index: +1 (0=painless, 5=uhoh)
[/B]

I love how thorough you are in your descriptions Kinda feel like I am jogging right along with you ...hee hee. I only managed to run 10 mins before feeling pain last time I jogged Hopefully my new shoes will do the trick...

[Black_Curtain]

Awsome journal! I like it alot! Good luck with achieving your goals.

[ectx]

Leg Day...Ohhhhh Yeah.
8/15/02

Diet
Meal 1 1 big bowl of corn flakes and double whey shake
Meal 2 1 cup cottage cheese w/1 apple, 2 slices whole wheat toast
Meal 3 1 can tuna, 2 slices whole wheat toast, 7 strawberries
Meal 4 1 grilled salmon fillet, w/ whole grain rice
Meal 5 1 whey shake, w/ strawberries mixed in.

I LOVE salmon. Good stuff. IMHO it's just like eating steak. Speaking of which, been craving red meat. Maybe I'll eat some on cheat day.

Weights
Leg Day
Warmed up w/ 10 min on stationary bike and 5-10 min stretching
Squats
1X10 185, 1X7 205, 1X7 255 (+w), 1X12 185
I'm having trouble hitting parallel w/these. I get maybe 10 degrees above.
Mainly my concern here is the old butt injury. I can really feel it stretch out as I get lower. I also worry about the right MCL. I'm okay with the warm-up set. They're nice and low, but as I increase I start feeling the pull in my piriformis. Other than that these felt good. Stance was a little wider than shoulder width...it just felt comfortable there, no particular reason.

Leg Press
2X8 475. Pretty deep on second set especially.

Leg curls
2X8 140. Took these slow on the neg. and held the contraction for 2 sec.

SLDL
2X10 185
These were fine. Only problem was grip. I felt it going on the last set. I felt like I could squeeze out several more reps, but my grip was not cooperating. Any suggestions? I haven't increased much weight on these because of the whole grip problem.

Standing calf raises
4X25 495, 45 s rest intervals (+R)
Yikes, the calves are burning! Did this because the machine is maxed out and 3 sets of 12 felt easy.

Sitting calf raises
3X15 170 took these nice and slow.

As far as leg workouts go, this felt pretty good. I was pretty burned out by the end, and getting really hungry. A quick drive home took care of that. My right knee bugged me a little so I stretched a lot in between sets. Aside from that all was good.


+#R indicates rep increase
+#W indicates weight increase.


Cardio
None...Are you kidding me, My legs are fried after that


Random *****
Back is back (haha) to normal today. Chest feels okay too. Sleep was about 6 hrs. last night...probably take a quick nap later today. My plan was to make this a very PC journal. I didn't plan on posting any comments about hotties in the gym...but damn if 3 of the best built women I've ever seen in my life don't walk in within 15 min of each other. All with pierced bellybuttons too! Somehow, I found myself a little distracted. It's about 11:30 as I edit this and my legs are getting really sore...my calves are flipping me off. Slept 1.5 hrs when I got back from work. Felt really good. Well got to catch my z's.

[ectx]

Black Curtain and Franji, you guys were posting when I was updating. Yikes, Thanks for stopping by. Glad you like the journal Black Curtain feel free to come on by and post your input, and Franji, I wish I could take you on a run with me . Get healed up will ya.

[MonStar]

REALLY enjoy reading yout journal man, very detailed etc. Like all of the details on everything that is going on. Keep it up man.

[ectx]

Monstar, REALLY enjoying writing it.

A little late due to a certain Aussie keeping me up all night.

8/16/02

Diet
Meal 1 1 cup cottage cheese w/diced apple and 2 slices of whole wheat toast
Meal 2 1 tuna (1 can) sandwich on wheat, with veggies
Meal 3 1 tuna sandwich on wheat.
Meal 4 1 chicken breast on wheat
Meal 5 Post workout feeding/1 bowl cornflakes + double whey shake
Meal 6 whey shake + flax

drank the extra shake 'cuz I got hungry.

Weights
Arm Day
EZ curl 2 X 9 80
Rev. grip pushdown 1X12, 1X10 80
Inc. DB curl 3 X 8 45
Dec. Skull crushers 2 X 6, 1 X 8 90
Machine Preacher Curl 2X8 90
OH 1 armed DB Ext. 1X15 30 failure (need increase weight)

My arms felt fried after this. The declined skullcrushers absolute evil. Great stuff.



Cardio
in evening...after weights
16 min sprint on stationary bike.
used max setting and random prophile.
Goal was to maintain cadence @ about 95-105 rpm regardless of changing difficulty.

Random *****
My gym is getting remodeled and everything was moved so workout took a little longer. The walls are now painted diarhea yellow. Oh well. Had a long day at work so I worked out in the pm. Got to go help a friend move now. My legs are SORE, especially calves. They're a little pissed at thursday's workout. GOOD. Glutes and hams were sore too, quads were okay...which tells me I probably didn't go low enough with the squats. Got to work on that. Maybe I'll practive the movement a bit more and get use to it, warm up with the bar or something. I'm gonna be feeling the arms a little later. Sleep was great last night., won't be in my next entry...wonder why haha.

[Franjipani]

Originally posted by ectx
My arms felt fried after this. The declined skullcrushers absolute evil. Great stuff..............Got to go help a friend move now.

You really are a sucker for punishment eh

[ectx]

You really are a sucker for punishment eh

There'll be no lip from you missy. Don't you have a spin class to catch?
...plus, she pulled out the puppy eyes, I had to help her move. Just had to.