Great job on your lifts. you're getting stronger. once you get the diet and sleep in control, you'll be unstoppable!
Yeah, I think we've all been those kids at one point. The weightroom is NO PLACE FOR PRIDE!!!!
Last edited by mickyjune26; 06-19-2004 at 10:53 AM.
Micky- Thanks man. I'm tightening up my lifestyle, and things are gonna get better I'm sure. Hope you're doing well with your program too buddy, stick with it.
Sunday, June 20, 2004
I rushed to the gym yesterday and ripped out a back and bi workout in 30 minutes before it closed.
Pullups- 6; 4; 2.
Barbell Rows- 5x65, 7x135, 4x135
T-Bar Cable Rows- 8x140, 5x140
Hammer Curls- 8x35s, 6x35s
Not much to say here... numbers going up, and that's the goal. I was very happy with pullups especially. I was working on 4 hours of sleep after staying up until 9 am the night before gambling.
Just started my job today... now's my chance to get my routine of diet and sleep in perfect order.
Thursday, July 1, 2004
Today I did back and bis. I actually did a CSTT workout last Friday but it went strangely... so I wasn't eager to post it. I'm just gonna write it off as an aberration and hope I get back on track.
Pullups- 6, 4, 3
Barbell Rows- 2x45, 5x65, 6x95, 10x125, 7x125
Deadlifts- 3x135, 1x225, 1x275, 1x275, 1x275
Then I threw up 4 more pullups...
Then I grabbed 2 35-lb. DBs and did 3 hammer curls, and stopped. I'm really starting to see the validity of the argument that direct bicep work might be overrated. Big compound exercises are what I'm counting on to make me big, so I might reconsider the isolation/"vanity" bicep curls.
Well I haven't written in a while. For the past two weeks I've been working at my new investment banking job... It's been a relative disaster for my goals. Diet: out the window. I'm eating pure food court 3 meals a day. Sleep: Crappy. I've been at my parents' house (1.5 hours commute per day) so that is only exacerbating the long hours. Workouts: Sporadic. Stress: Through the roof. You get the point.
Good news is, I moved in to my new apartment downtown today, where I'll be living until the end of the internship. That's gonna save me a ton of time and hassle, plus I'm getting my routine in order. I'm gonna start eating breakfast at home, and bringing (good, healthy) food to work. I'm gonna post a complete diet with projected workout routine in the next couple of days, I guess here and on the Diet/Bodybuilding forums.
Last edited by Don Birnam; 07-01-2004 at 08:47 PM.
Way to go Don. Bringing the meals to work really helps the progress.
What foods are you going to bring to work? Tunafish sandwhiches and oatmeal shakes? After a while, the healthy food gives you a little "high" because it's so good for you that you know that you're going to get a boost of energy in an hour, instead of the drag that pizza or cheeseburgers provide!
Last edited by mickyjune26; 07-01-2004 at 10:21 PM.
You're pretty close with your guess Micky. I'm thinking oats, tuna, natural PB, and protein powder. Maybe natural yogurt too. Should be good...
Saturday, July 3, 2004
Well here I am sitting here AT WORK on a beautiful Saturday afternoon. Hmm, this seems familiar... oh yeah- I was here until 1 in the MORNING last night. On a FRIDAY night. Brutal. Well it's the career I chose so not much I can do now...
Anyways I went to the gym earlier for some CSTT action. I've definitely been feeling weaker in recent weeks, and I pray that when I get my diet in order (starting next Monday I swear) my strength gains will come back.
I felt a strange tightness in my pec yesterday and today... like I had worked it out really hard sort-of... how did I get that??? It almost certainly originated out of back and bi day two days ago. Hmm, well no matter. Here we go with the numbers...
Flat Bench DB- 5x35s, 5x50s, 6x70s, 4x70s
30 deg. Incline Bench DB- 2.5x65s
DB Shoulder Press- 5x25s, 4x50s, 4x45s
Narrow-Grip Bench- 3x95, 3x135, 3x135 *NO SPOTTER* which means I can't push my limits and risk the embarassment of my tris giving out and dumping the weights...
Shrugs- 8x135, 12x225, 8x225
Wednesday, July 7, 2004
Pullups- 6, 3, 1.
Barbell Rows- 7x135, 5x135.
Cable Rows- 5x140, 6x130.
Bicep Curls- 2x35s, some x 30s (don't remember #).
New gym yesterday... bad numbers also. Not much that can be said. I've got my diet in order now, I'm 90% moved into my apartment, 2 new guys started at work this week, and my girlfriend is coming to stay with me for 8 weeks, arriving July 18th, and she will keep my apartment clean, shop for stuff while I'm at work, cook, the whole bit. What I'm trying to say is, my life should be a lot more "in control" from here on in.
So the plan for the rest of the summer is to put sleep as a top top priority (which is something I personally struggle with), stick to my diet, and keep working out diligently. Since my life is more streamlined now there is no excuse for me not to do accomplish these 3 things on a daily/weekly basis.
Here's my new diet.
approx. 7:45 am (before shower)- Protein Scoop (113 cals, 23g protein) w/ 1 cup of 1% milk
8:30 am (after shower)- 1/2 cup All-Bran; 3 rectangle biscuits of Shredded Wheat; 2 XL eggs
Total for Breakfast- 732 calories- 23% fat, 45% carb, 32% protein (57g of protein)
approx. 11:00 am- Teriyaki Chicken from Edo (Japanese food franchise); 1 tbsp natural peanut butter; 0.5 scoop of protein.
Total for Mid-Morning- 642 calories- 22% fat, 45% carb, 33% protein (50g of protein)
approx. 2:00 pm- 1 cup Quaker Oats; 1 can of tuna; 2 tbsp natural peanut butter.
Total for Early Afternoon- 649 calories- 29% fat, 40% carb, 30% protein (48g of protein)
Late Afternoon Snack
snack approx. 4:00-5:00- 1/3 cup raisins; 1/4 cup peanuts; 1 scoop protein.
Total for Late Afternoon Snack- 465 calories- 36% fat, 35% carb, 28% protein (34g of protein)
approx. 7:00 pm- 6 oz ribeye steak; 1.5 cup of cooked mixed vegetables; 1 medium banana.
Total for Dinner- 628 calories- 25% fat, 33% carb, 42% protein (62g of protein)
approx. 10:00 pm- 1 cup plain yogurt; 1 protein scoop; 1 tbsp olive oil.
Total for Nighttime Snack- 358 calories- 38% fat, 23% carb, 39% protein (35g of protein)
Daily Total- 3530 calories. 27% fat, 38% carbs, 35% protein. 286g of protein.
On workout days I will add an additional post-workout shake consisting of 1/3 cup 1% milk, 1/2 cup ice cream, water and 3 scoops of protein powder. That's 403 calories, 22% fat, 27% carbs and 50% protein, with a total of 51g of protein.
Last edited by Don Birnam; 07-08-2004 at 01:32 PM.
Next back and bis day:
Pullups w/ 20 lb. weight;
T-Bar cable rows;
Two workouts to report on...
Thursday, July 8, 2004
Today I did deadlifts, legs and abs.
Deadlifts- 5x135, 2x225, 2x275, 2x275, 2x275
Smith Leg Press- 10x180, 10x180. -> this exercise is such that you are lying on your back and pushing the weight straight up with your feet.
Leg Raises- 12, 8 w/ 20 lb. dumbbell between my feet.
Saturday, July 10, 2004
Today I did Chest/Shoulders/Tris- no traps, not enough time.
Incline Bench DB- 6x30s, 5x50s, 3x70s
Flat Bench DB- 2x70s, 5x60s
DB Shoulder Press- 4x50s, 4x50s
Narrow-Grip Bench Press- 6x125, 3x125 ---> WHAT A PISSOFF... This is an exercise that I need a spotter for in case my tris give out and I can't push the weight up... well I ask this guy for a spot- at first he doesn't understand what I mean, then he seems to get it. I'm like, "I'll do at least six." At six he just grabs the bar and takes all the weight. I've got a bunch more reps in me, but he's not letting go. I try to do a seventh rep, and the entire way down he's holding the bar, taking its weight, and the way up there's almost no resistance on me. Same for the eighth rep. I racked it then and there... no point in carrying on that farce. For the second set I did it with no spot. AAA that was a mess... very frustrating indeed.
Last edited by Don Birnam; 07-10-2004 at 04:02 PM.
Great work, man. Hope your diet is going great.
Tuesday, July 12, 2004
Flat Bench DB- 4x75s, 3x75s
Pullups- 6, 3, 3
Overhead DB Press- 6x50s, 4x50s
T-Bar Cable Rows- 7x120
Dips- 6 or 7 (can't remember)
Thursday, July 14, 2004
Deadlifts- 4x135, 3x225, 2x285, 2x285, 2x285
Smith Leg Press- 10x230, 12X230
Decline Situps + 25 lbs.- 10
Sunday, July 18, 2004
Flat Bench DB Press- (warmup), missx80s, 1x80s NEW PR
after this I did some more flat bench DB and some incline DBs but I can't recall the exact numbers.
Neutral Grip Pullups- 7, 5, 6 NEW PR
DB Shoulder Press- 2x55s, 7x50s NEW PR
Reverse Shrugs- 12x135, 14x155
Need more weight on this exercise next time.
Everything felt pretty good, even though I was on little sleep. The PRs are obviously pleasing.
1 (or maybe 2 at most) work sets of incline DB press
1 work set of dips
2 work sets of DB shoulder press
1 set of weighted pullups
1 (or 2) sets barbell rows
2 sets Shrugs?
Wednesday, July 21, 2004
I did a very quick turnaround last night and worked out chest, tris and shoulders on 3 days rest.
Incline DB Press- 5x35s, 3x75s, 5x65s
DB Shoulder Press- 2x55s, 5x50s
Pullups- 4,4 - I was jumping from exercise to exercise last night
Barbell Rows- 5x135, 8x135
Flat DB Press- 4x65s
Last edited by Don Birnam; 07-22-2004 at 01:34 PM.
Saturday, July 24, 2004
Deadlifts- 4x135, 2x225, 3x285, 2x285
Vertical Leg Press- 5x90, 10x320, 6x320
Decline Situps plus 45 lbs.- 5, 4
Sunday, July 25, 2004
Flat Bench DB Press- 5x40s, 5x75s, 4x75s
Pullups (Holding 15 lb. DB between feet)- 4, 3
** The DB kept slipping! I'm gonna need a better way to weight myself down for this exercise.
**** When I'm in the gym I actually alternate exercises, switch them around... so for example I'll do one set DB Press, one set Pullups, one set DB Press... etc. etc. This allows me to rest a long time between sets on these "core" lifts.
OH Shoulder DB Press- 4x55s, 3x55s
Bent-Back Cable Row Machine- 9x120, 9x120
Shrugs- 12x245 (I think?? I have to double-check my notes)
Last edited by Don Birnam; 08-01-2004 at 09:33 PM.
Nice vert leg press.
OH WHAT STRONG SHOULDERS YOU HAVE.
Micky- Haha, thanks man. My legs have always been bigger and stronger than my upper-body. My calves can push anything sweartagod... and yah it's funny you mention the shoulders, I've been feeling pretty good about that exercise/bodypart lately. It's the new benchpress!
Wednesday, July 28, 2004
Weighted Pullups + 20 lbs.- 5, 3+1, 4 (w. no weight)
Incline DB Bench- 7x70s, 4x70s, 2x70s
DB Shoulder Press- 3x55s, 2x55s
Barbell Rows- 7x135??, 5x135??- I think, can't remember exactly
Dips- 6+1, 4
DB Shoulder Press was down because I used a lot of shoulder in incline DB bench. in future Dips should be done earlier in the workout... but of course this will decrease my bench numbers. Ah such is life. Maybe I'll start with weighted dips (I loooove low reps) and weighted pullups at the beginning of the workout.
I've really gone to the full-blown Stuart McRobert style of two alternating workouts- legs, lower back and abs one workout and everything else the other workout. I'm tinkering with my diet and my workouts right now... seeing what works well and what doesn't... I'm putting on some good BF along the way but I'm hoping that's a worthwhile investment in the knowledge I'm in the process of gaining. What I'm settling on now is doing the upper-body workout (i.e. this one) every 3 days, and the lower-body/lower-back/abs workout every 6 days. I feel volume is low enough that I'm not overtraining this way.
I know a guy who is stupidly huge in his upper-body... In fact "Big" is part of his nickname. According to him he doesn't eat different, doesn't take supplements, doesn't even take protein. Just for the last 4 years he's done bench press every 2 days. That translates to 4 years of low volume, frequent workouts. That and a lot of other things are what has inspired me to my new routine.
For your size that's awesome.Originally Posted by Don Birnam
Spartan- Thanks man! I think dips really are a great exercise. For me, they blow away my shoulders and tris.