No More Lies. Only Truth.

[mickyjune26]

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!!!!

[Don Birnam]

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.

[Don Birnam]

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.

[Don Birnam]

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.

[mickyjune26]

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!

[Don Birnam]

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...

[Don Birnam]

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

[Don Birnam]

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.

[Don Birnam]

Here's my new diet.

Breakfast
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)


Mid-Morning
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)


Early Afternoon
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)


Dinner
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)


Nighttime Snack
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.

[Don Birnam]

Next back and bis day:

Pullups w/ 20 lb. weight;
T-Bar cable rows;
Bicep curls;
Ab work.

[Don Birnam]

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.

[Don Birnam]

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.

[Don Birnam]

PS another beautiful Saturday afternoon at work...

[mickyjune26]

Great work, man. Hope your diet is going great.

[Don Birnam]

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)

[Don Birnam]

Thursday, July 14, 2004

Deadlifts- 4x135, 3x225, 2x285, 2x285, 2x285

Smith Leg Press- 10x230, 12X230

Decline Situps + 25 lbs.- 10

[Don Birnam]

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.

Next time:

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?

[Don Birnam]

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

Pullups- 7

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

[Don Birnam]

Saturday, July 24, 2004

Deadlifts- 4x135, 2x225, 3x285, 2x285

Vertical Leg Press- 5x90, 10x320, 6x320

Decline Situps plus 45 lbs.- 5, 4

[Don Birnam]

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)

[mickyjune26]

Nice vert leg press.

OH WHAT STRONG SHOULDERS YOU HAVE.

[Don Birnam]

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!

[Don Birnam]

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.

[Spartan936]

[B]

Dips- 6 or 7 (can't remember)

For your size that's awesome.

[Don Birnam]

Spartan- Thanks man! I think dips really are a great exercise. For me, they blow away my shoulders and tris.